Tuesday

231024

Workout of the Day

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

The Burpee

Find an Affiliate

Comments on 231024

93 Comments

Comment thread URL copied!
Christopher Parker
July 20th, 2024 at 2:18 pm
Commented on: 231024
27:11 RX

M/41/5’9”/192#
Comment URL copied!
Clint Michael
July 19th, 2024 at 1:23 am
Commented on: 231024
30:05 - Rx’d
One of the toughest WODs I’ve ever done.
Comment URL copied!
Jeffrey Howard
January 8th, 2024 at 1:43 pm
Commented on: 231024
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
Comment URL copied!
jean vergnaud
December 15th, 2023 at 8:46 am
Commented on: 231024
16:57 ex treadmill
Comment URL copied!
Christian Sader
November 27th, 2023 at 1:37 am
Commented on: 231024
22:00 rx’d
Comment URL copied!
Nate Gordon
November 17th, 2023 at 6:01 pm
Commented on: 231024
subbed rowing for running due to left knee issues
28:07, issues with breathing during workout may be due to cold
Comment URL copied!
Zach Glaser
November 14th, 2023 at 10:30 am
Commented on: 231024
18:23

5rds
400m run
50 db jump overs 35#db
15 burpees
Comment URL copied!
Chris Jordan
November 8th, 2023 at 6:35 pm
Commented on: 231024
Rx, Trueform*
22:40
Comment URL copied!
Mike Krivus
November 1st, 2023 at 10:59 pm
Commented on: 231024
22:52
Had to sub the run for a 500m row
Comment URL copied!
Ki deok Park
November 1st, 2023 at 11:36 am
Commented on: 231024
Rxd 25:54
Comment URL copied!
Stacey Thompkins
October 31st, 2023 at 7:10 pm
Commented on: 231024
M/49/6'2"/180#

Make up
Rx'd 
21:27
Comment URL copied!
Dave DeCoste
October 30th, 2023 at 10:05 pm
Commented on: 231024
18:21 rx
M/45/5’8”/165
Comment URL copied!
Manchild Manchild
October 30th, 2023 at 1:15 am
Commented on: 231024
Intermediate, subbed 12 pull-ups for DUs

23:03
Comment URL copied!
Ralph Keeley
October 30th, 2023 at 12:55 am
Commented on: 231024
M/37/6’/176#

20:14 Rx

(First round warmup in 4:30; last 3:45)
Deo gratias
Comment URL copied!
Federica Bernabè
October 29th, 2023 at 6:25 pm
Commented on: 231024
16:10
Comment URL copied!
Aaron Brumit
October 29th, 2023 at 4:34 pm
Commented on: 231024
25:48 rx-ish.
subbed a 500m row for the 400m run.
Comment URL copied!
Ênio Carvalho
October 29th, 2023 at 12:47 pm
Commented on: 231024
25’11” RX
Comment URL copied!
John Clarke
October 28th, 2023 at 2:07 pm
Commented on: 231024
19:00
Comment URL copied!
Scott Wiedmeyer
October 27th, 2023 at 12:44 am
Commented on: 231024
37 / M / 5'9" / 140lbs

Run 200m
Single-unders x50
Burpees x7

15:15
Comment URL copied!
Nathan Hunt
October 26th, 2023 at 6:21 pm
Commented on: 231024
My first “full-strength” WOD! 50:58
Comment URL copied!
Zach Crosson
October 26th, 2023 at 5:45 pm
Commented on: 231024
23:10 RX
Comment URL copied!
Kendall Berman
October 26th, 2023 at 4:21 pm
Commented on: 231024
26:03 RX
Comment URL copied!
Christian Simpson
October 26th, 2023 at 1:06 pm
Commented on: 231024
Sub 0.5mi echo 🚲...24:39 (5:01/4:45/5:30/5:04/4:19)
Comment URL copied!
Omar Lougedo
October 26th, 2023 at 12:21 pm
Commented on: 231024
Rx 23:24 as prescribed
Comment URL copied!
Brandon Maguire
October 26th, 2023 at 11:02 am
Commented on: 231024
Done Thurs, 26 OCT

Subbed 500m row for 400m run; the rest RX

20:13
Comment URL copied!
Gustavo White
October 26th, 2023 at 3:32 am
Commented on: 231024
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.
Comment URL copied!
Gustavo White
October 26th, 2023 at 3:31 am
Commented on: 231024
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
Comment URL copied!
Derek Cole
October 25th, 2023 at 10:17 pm
Commented on: 231024
26:40 as prescribed
Comment URL copied!
Bryan Kayser
October 25th, 2023 at 6:58 pm
Commented on: 231024
23:54 rx
Comment URL copied!
Bryan Kayser
October 25th, 2023 at 6:58 pm
Commented on: 231024
23:54 rx
Comment URL copied!
Sheeran Meatte
October 25th, 2023 at 4:32 pm
Commented on: 231024
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 😆
Comment URL copied!
Thomas Eichholzer
October 26th, 2023 at 12:05 pm
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.
Comment URL copied!
Bradley Haley
October 25th, 2023 at 4:25 pm
Commented on: 231024
28:44 Rx
Comment URL copied!
Mike Munsee
October 25th, 2023 at 4:03 pm
Commented on: 231024
M 53/195/6’
21:09.
Comment URL copied!
Dustin White
October 25th, 2023 at 1:06 pm
Commented on: 231024
Intermediate Rx
18:50
Comment URL copied!
Robert Ochs
October 25th, 2023 at 9:38 am
Commented on: 231024
18:42 as prescribed
DU unbroken
400m on assault runner
Comment URL copied!
James Gentile
October 25th, 2023 at 2:47 am
Commented on: 231024
Intermediate at the local track. 

21:00

trip ups galore on the dubs. Runs were slow. Conditioning is lacking during baby 4 spin up.
Comment URL copied!
Kevin Owen
October 25th, 2023 at 2:36 am
Commented on: 231024
Beginner: Not sure of time as Fitbit crapped out. 1k run 5:41. Taken 6 weeks off.
Comment URL copied!
Adam Parton
October 25th, 2023 at 12:37 am
Commented on: 231024
M44
22:38 rx
was a good workout!!
Comment URL copied!
Christian Marquez
October 24th, 2023 at 10:46 pm
Commented on: 231024
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
Comment URL copied!
Gw Berry
October 24th, 2023 at 10:43 pm
Commented on: 231024
23:22
single unders instead of doubles
Comment URL copied!
Luke Fairbairn
October 24th, 2023 at 10:35 pm
Commented on: 231024
18:00 

1k bike erg instead of the run.
Comment URL copied!
Craig Nelson
October 24th, 2023 at 10:20 pm
Commented on: 231024
Rx: 19:48
Comment URL copied!
Sam K
October 24th, 2023 at 10:11 pm
Commented on: 231024
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
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 10:25 pm
I was so close to switching to singles.
Comment URL copied!
Brett Hoffman
October 24th, 2023 at 9:15 pm
Commented on: 231024
Rx- 14:26
Comment URL copied!
James W Bobo II
October 24th, 2023 at 9:35 pm
Jeez Brett you were moving!
Comment URL copied!
Craig Nelson
October 24th, 2023 at 10:20 pm
Dang, you were flying!
Comment URL copied!
Craig Nelson
October 24th, 2023 at 10:20 pm
Dang, you were flying!
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 10:26 pm
You crushed the hell out that!
Comment URL copied!
Brett Hoffman
October 24th, 2023 at 11:22 pm
This was my jam! I liked this one, also helps that dubs are a major strength
Comment URL copied!
Tammy Marshall
October 24th, 2023 at 9:06 pm
Commented on: 231024
RX
24:42
Comment URL copied!
Stacey Thompkins
October 24th, 2023 at 8:36 pm
Commented on: 231024
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
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:08 pm
Commented on: 231024
Rx’d:  21:33

First round was 3:45, decided to keep rollin’ Rx.  Last round was 4:31.
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 10:24 pm
Well done bro! Those dubs are rough.
Comment URL copied!
Michał Saiyan Smuszkiewicz
October 24th, 2023 at 7:47 pm
Commented on: 231024
RX: 19:47
Comment URL copied!
Patrick Portugaise
October 24th, 2023 at 7:32 pm
Commented on: 231024
Linchpin program: 7x2 dead (sumo)

Mainsite: 14.29 Rx
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 10:26 pm
Wicked fast!
Comment URL copied!
Byron Bright
October 24th, 2023 at 7:30 pm
Commented on: 231024
19:54 sub Row for run
Comment URL copied!
Mark Yates
October 24th, 2023 at 7:02 pm
Commented on: 231024
27:15. 5 rounds. Each 2 min bike, 100 singles, 15 burpees.
Comment URL copied!
Brian Louchis
October 24th, 2023 at 6:46 pm
Commented on: 231024
18:05 Rx
Comment URL copied!
Pedro Reis
October 24th, 2023 at 6:18 pm
Commented on: 231024
5min jump rope practice
Scaled/modified 
5 rounds for time:
400m run
50 single unders 
15 burpees 
Score:25min18sec
Comment URL copied!
Az Native
October 24th, 2023 at 5:54 pm
Commented on: 231024
Giving my arms a rest. 
4 rounds
400m run
35 squat
14:28. Worn out after elk hunt.
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:14 pm
You knock one down?!
Comment URL copied!
Michael Arko
October 24th, 2023 at 5:39 pm
Commented on: 231024
Scaled to 400m run / 35 DUs / 10 burpees
22:33
Didn't scale it enough!
Comment URL copied!
Scotty McCartney
October 24th, 2023 at 5:37 pm
Commented on: 231024
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.
Comment URL copied!
James W Bobo II
October 24th, 2023 at 5:18 pm
Commented on: 231024
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.
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:11 pm
Great job, James!
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 4:27 pm
Commented on: 231024
Subbed 500m row for run, otherwise Rx.
31:29

DUs got me again, especially the first 2 rounds. Just gotta keep trying.
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:12 pm
Good job man. Dibs were getting me as well. Couldn’t find a rhythm in the first two rounds.
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:13 pm
Dubs *
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 10:32 pm
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.
Comment URL copied!
Steve Day
October 24th, 2023 at 4:12 pm
Commented on: 231024
19:02
Couldn't keep it in the intended time domain but kept a steady yet uncomfortable pace.
Comment URL copied!
James W Bobo II
October 24th, 2023 at 5:20 pm
Nice job Steve. Same here…steady and uncomfortable.
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:10 pm
Good work keeping under 20 though!
Comment URL copied!
Jim Rix
October 24th, 2023 at 3:22 pm
Commented on: 231024
Deadlift 5-5-5-5-5-5-5
245-255-265-275-265-255-245#

61/5’8”/155
Comment URL copied!
Joey Peres
October 24th, 2023 at 3:18 pm
Commented on: 231024
17:47rx
*burpees to 6” target
Comment URL copied!
James W Bobo II
October 24th, 2023 at 5:20 pm
Moving Joey! Nice job
Comment URL copied!
Coastie Nick
October 24th, 2023 at 8:10 pm
Fast!
Comment URL copied!
Lincoln Kerger
October 24th, 2023 at 10:28 pm
Nice work!
Comment URL copied!
Michael Cain
October 24th, 2023 at 2:06 pm
Commented on: 231024
19:22 Rx
Comment URL copied!
Charles Meyers
October 24th, 2023 at 1:36 pm
Commented on: 231024
Beginner option:18:18
Comment URL copied!
Liz Rekas
October 24th, 2023 at 12:57 pm
Commented on: 231024
20:45 scaled
400m run
25 dub
10 burp
Comment URL copied!
Matthew Moran
October 24th, 2023 at 12:49 pm
Commented on: 231024
21:31 rx
Comment URL copied!
Jonathan Elmore
October 24th, 2023 at 12:47 pm
Commented on: 231024
Strict shoulder press x3
75-95-115-115-125-125-125
Comment URL copied!
Jonathan Elmore
October 24th, 2023 at 1:17 pm
24:42 
28 cal. Echo, 25 12”box jumps
Comment URL copied!
Luis Oliveira
October 24th, 2023 at 11:45 am
Commented on: 231024
On a treadmill
18:46
Comment URL copied!
James Hewett
October 24th, 2023 at 11:35 am
Commented on: 231024
RX: 21:31
Comment URL copied!
Raffaele Guarro
October 24th, 2023 at 11:11 am
Commented on: 231024
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
Comment URL copied!
Mike Andridge
October 24th, 2023 at 10:19 am
Commented on: 231024
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

Comment URL copied!
Kulbhushan Verma
October 24th, 2023 at 4:54 am
Commented on: 231024
5 Round For Time 
400 mtr Run 
50 DU's
15 Burpees
#Completed in 21 Minutes 55 Second
Comment URL copied!
Chris Sinagoga
October 24th, 2023 at 1:25 am
Commented on: 231024
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
Comment URL copied!
Steven Thunander
October 24th, 2023 at 12:47 am
Commented on: 231024
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.
Comment URL copied!