5 rounds for time of:
400-meter run
50 double-unders
15 burpees
Post time to comments.
Scaling:
Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-3:30 minutes.
Intermediate option:
5 rounds for time of:
400-meter run
40 double-unders
12 burpees
Beginner option:
5 rounds for time of:
200-meter run
50 singles-unders
7 burpees
Comments on 231024
94 Comments
5 rounds in 31:59 of:
400-meter run
50 single-unders
15 burpees
27:11 RX
M/41/5’9”/192#
30:05 - Rx’d
One of the toughest WODs I’ve ever done.
M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit
19:08 - Rx
(Running in winter gear. Round 1 was 3:32 and then runs slowed down after that.)
GWU (15-minutes)
Hinshaw Warm-up
SWU (15-minutes)
Jump Rope CrossFit 15
Practice each of:
BU (5-minutes)
5-minute EMOM
3 burpees
1 shuttle run
3 burpees
WOD (18-minutes)
CD (2-minutes)
1-minute Deep side lunge stretch, each side, hold onto the rig if needed
16:57 ex treadmill
22:00 rx’d
subbed rowing for running due to left knee issues
28:07, issues with breathing during workout may be due to cold
18:23
5rds
400m run
50 db jump overs 35#db
15 burpees
Rx, Trueform*
22:40
22:52
Had to sub the run for a 500m row
Rxd 25:54
M/49/6'2"/180#
Make up
Rx'd
21:27
18:21 rx
M/45/5’8”/165
Intermediate, subbed 12 pull-ups for DUs
23:03
M/37/6’/176#
20:14 Rx
(First round warmup in 4:30; last 3:45)
Deo gratias
16:10
25:48 rx-ish.
subbed a 500m row for the 400m run.
25’11” RX
19:00
37 / M / 5'9" / 140lbs
Run 200m
Single-unders x50
Burpees x7
15:15
My first “full-strength” WOD! 50:58
23:10 RX
26:03 RX
Sub 0.5mi echo 🚲...24:39 (5:01/4:45/5:30/5:04/4:19)
Rx 23:24 as prescribed
Done Thurs, 26 OCT
Subbed 500m row for 400m run; the rest RX
20:13
https://youtu.be/Z4EBJ2N-INU
My Training on Tuesday october 24 at night
5 Rounds For Time of:
400-meter Run = 2:00 minutes
50 Single Unders
15 Burpees
I completed the WOD in 29 minutes.
My Training on Tuesday october 24 at night
5 Rounds For Time of:
400-meter Run = 2:00 minutes
50 Single Unders
15 Burpees
I completed the WOD in 29 minutes.
https://youtu.be/Z4EBJ2N-INU
26:40 as prescribed
23:54 rx
23:54 rx
Oh my gosh I'm trying this crossfit thing at home. I did a modified one, 400m run (jog/walk) 40 single unders and 12 burpees. Got my 5 rounds in and it only took me 40 minutes 😆
Do you mean you are trying this CrossFit thing, at all, at home? Or do you try CrossFit, that you already know, at home? If you're really new to CrossFit, welcome, I recommend reading alot about it (in the old journal) or go to a box for coaching. Simply because there is alot of value in mechanics, consistency, intensity that isn't talked enough about online. It took me years to halfway understand all of it, still learning.
28:44 Rx
M 53/195/6’
21:09.
Intermediate Rx
18:50
18:42 as prescribed
DU unbroken
400m on assault runner
Intermediate at the local track.
21:00
trip ups galore on the dubs. Runs were slow. Conditioning is lacking during baby 4 spin up.
Beginner: Not sure of time as Fitbit crapped out. 1k run 5:41. Taken 6 weeks off.
M44
22:38 rx
was a good workout!!
I scaled it down to beginner level since this is my first time doing any CrossFit workout. I just about died but I got 19:12 on it. This was pretty fun and painful. Can’t wait for tomorrow
23:22
single unders instead of doubles
18:00
1k bike erg instead of the run.
Rx: 19:48
Without DUBs 🫤
First 2 rounds tried for 25 DUBs each but it was taking so long I switched to 100 singles for the next 3 rounds. Runs and burpees as is outside, legs still feeling yesterday's squats
20:28
Son(16)
Subbed 100 singles every round, same other
24:06
I was so close to switching to singles.
Rx- 14:26
Jeez Brett you were moving!
Dang, you were flying!
Dang, you were flying!
You crushed the hell out that!
This was my jam! I liked this one, also helps that dubs are a major strength
RX
24:42
M/49/6'2"/180#
Been fighting off the upper respiratory funk followed your lead on this one Mike A.
Subbed Chad prep
200 - 20" step ups with 45# vest
11:49
4:00 minutes rest
100 - 20" step ups with 20# vest
5:05
2:00 minutes rest
100 - 20" step ups no vest
4:07
Rx’d: 21:33
First round was 3:45, decided to keep rollin’ Rx. Last round was 4:31.
Well done bro! Those dubs are rough.
RX: 19:47
Linchpin program: 7x2 dead (sumo)
Mainsite: 14.29 Rx
Wicked fast!
19:54 sub Row for run
27:15. 5 rounds. Each 2 min bike, 100 singles, 15 burpees.
18:05 Rx
5min jump rope practice
Scaled/modified
5 rounds for time:
400m run
50 single unders
15 burpees
Score:25min18sec
Giving my arms a rest.
4 rounds
400m run
35 squat
14:28. Worn out after elk hunt.
You knock one down?!
Scaled to 400m run / 35 DUs / 10 burpees
22:33
Didn't scale it enough!
M/52/195/5’10”
25:34 Rx(+) - extra 60+ meters each round w stairs to get to street for run. DUs in rds 2&3 were a debacle.
M/39/72”/170
as rx 22:33. First round was as close as I could get to 3:30 which was 4:03. I despise running. But I will say that today was thoughtful programming after yesterdays front squats. Great way to get the blood flowing in those legs.
Great job, James!
Subbed 500m row for run, otherwise Rx.
31:29
DUs got me again, especially the first 2 rounds. Just gotta keep trying.
Good job man. Dibs were getting me as well. Couldn’t find a rhythm in the first two rounds.
Dubs *
Thanks dude. I was so close to switching to singles because of the time being eaten away. Rowing instead of running probably didn’t help, but the knees and back were feeling a little beat up after yesterday’s ruck run (jog really) so eliminating that impact seemed like the right call.
19:02
Couldn't keep it in the intended time domain but kept a steady yet uncomfortable pace.
Nice job Steve. Same here…steady and uncomfortable.
Good work keeping under 20 though!
Deadlift 5-5-5-5-5-5-5
245-255-265-275-265-255-245#
61/5’8”/155
17:47rx
*burpees to 6” target
Moving Joey! Nice job
Fast!
Nice work!
19:22 Rx
Beginner option:18:18
20:45 scaled
400m run
25 dub
10 burp
21:31 rx
Strict shoulder press x3
75-95-115-115-125-125-125
24:42
28 cal. Echo, 25 12”box jumps
On a treadmill
18:46
RX: 21:31
Beginner option:
5 rounds for time of:
200-meter run
50 singles-unders
7 burpeetotal time 13 minutes in this day I push more for weightlifting
Subbed Chad prep
200 20" step ups w/45#
23:07
rest 4 min
100 20" step ups w/20# vest
8:56
rest
2 min
100 20" step ups bw only
7:12
m/53/175
5 Round For Time
400 mtr Run
50 DU's
15 Burpees
#Completed in 21 Minutes 55 Second
Champions Club Scaling Notes
RANT
Ooh, this one looks simple and spicy. A way to look at this that helps me with scaling is using the grid I include here to see where the workout lies for the intended audience (fittest people on earth) and where the workout lies for you - then ask yourself what is the limiting factor that's keeping you from the intended stimulus of the workout; usually you can look to the 10 General Skills for a good place to start.
WORKOUT THEMES
Monostructural in three different ways. Changing orientation, jumping with elasticity, something that is as rough as you want to make it
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
SPEED SCALE
As listed, but either rest between rounds or rest between stations
STAMINA SCALE
Mush everything together into 1 round
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 400 meters
15 push-ups
15 box jumps (step-down)
*practice jump ropes for the warmup
MY STUFF
Rest day, still following 3-on-1-off
GENERAL FEAR LEVEL: 8
Globo wod: subs for runs are 500m row or 28 calories assault or echo bike. If you are using a conventional treadmill use a slight incline. If you don't have a rope today sub 50 jump double taps, 30 side to side hops over a dumbbell or 30 tuck jumps. Burpees are burpees.