Daily WOD – Mar 18, 2020

At-Home WOD #5

“FUCS Challenge Performance Test”

Warm Up

2 rounds of:

  • 10 sit ups
  • 10R/10L backwards lunges in place
  • 5 inch worms (with 1 or 2 push ups) in place
  • 15R/15L high knees in place

Workout of the Day

Complete for time:

  • 50 burpees
  • 50-40-30-20-10 of double unders & sit ups
  • 50 burpees

Cool Down

  • Couch Stretch (2 minutes per side)
  • Standing Straddle Stretch (2 minutes)

WOD Notes: Check out the video explanation of today’s workout, here. On a running clock, start with a 50 burpee buy-in, then complete the classic CrossFit benchmark, “Annie.” Anyone who doesn’t have a jump rope can perform stair steps (8″) – demoed in the video. End with 50 (fast!) burpees. If you are a slower burpee-er, consider scaling to 30 burpees each set.

Nutrition Challenge Notes: With the craziness of the world’s current events, it’s easy to feel lost and out of control. We are operating in unfamiliar territory – locked in our homes, unable to socialize, teleworking full-time, taking care of family, entertaining (and educating) our kids, and obsessively tracking the virus. With all that on our plates, who has time and energy to prioritize our own self-care?!? The FUCS Challenge was specifically designed to help us combat all that. We’ll take control of our eating and fitness, so we can get through the Covid-19 challenges with strength and confidence.  And we’ll do it together, because even though we’re not seeing each other every single day, doesn’t mean we can’t support and cheer for each other every single day. Thank you for being the most amazing community and #fitfam out there. Clean eating starts in the AM!! Let’s rock and roll!

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This Post Has 97 Comments

  1. Wowza ! out of breath already

    1. Get it Mel!

  2. That was a little challenging with a low ceiling so I opted for the stair steps.
    Modified burpees to 30
    17:09:07

    And I had a helper 😂

  3. Holy molyChallenging but great workout!! Great Way to start the day
    Single Unders
    17.33

    1. That was definitely challenging! It took me 3 tries. The first time I forgot the burpees; the second my rope broke; finally got it the third after fixing the broken rope.
      14:58 (2x single unders)

  4. 17:12 (30 burpees, 2x SU 30 burpees)

  5. First 50 BP: 2:02
    WOD: 12:34 RX

    Hope the other early birds aren’t getting lazy!

    1. Yes! No was hoping to see a few people post that first 50 time. Way to go hard out of the gates DE!

  6. 16:26 (2X SU)

  7. 100 burpees is how to make my favorite benchmark into my least favorite

    Lost track of burpees but wod ~4:45

  8. First 50 Burpees 2:54
    WOD 15:23 2xSU
    Yesterday’s cash out added some spice!

  9. 21:33 Rx
    4:05 1st 50

  10. ugh I’m reluctant to post this 21:40 (includes all of the burpees) but it felt great to get back to morning workouts 🙂

  11. 25:57 all of it

  12. Tammy – Mila and I have been doing all of the WOD’s – first time remembering to post!
    Total time 50 burpees, WOD (2x SU), 50 burpees = 18:20

  13. 15:33 50 burpees – WOD ( 2x su ) – 50 burpees

  14. That was brutal. I loved it.

    1. Oh yeah..forgot time haha

      20:49
      30 Burpees
      Step ups/Sit ups
      30 Burpees

    2. That might win pose of the day, well done Chaz!

  15. 15:25
    Buy-In 2:49 (50 Burpees)
    No Jump Rope (just jumped high) and double tapped thighs (one of Coach Ricky’s subs).

  16. 17:50 RX
    50 Burpees= 3:15

  17. 14:02 rx
    Buy in 2:37
    Feeling out shape already and missing working out with everyone! Def makes you appreciate your gym family!! You guys give me so much motivation! Doing this solo is hard work🤣🤣

    1. Totally agree Jenn! This solo stuff really blows 😂. Staying motivated is so difficult.

  18. 21:03 – (30 Burpees 3:57; WOD – SU 15:38; 30 Burpees – 21:03)

  19. 21:22 (only about 6 kid interruptions 🤦‍♀️)
    First 50 Burpees: 3:25

  20. 50 – 2xSU – 50
    Nicole – 18:33
    Alex – 18:00

  21. Well done guys, keep it up! Love seeing these fast burpee times. Warneks will be tackling this one shortly.

  22. Wow, ouch! Great benchmark!!!
    Mado – 17:21 (subbed burpee for med ball thrusters 12#)
    Kelsey – 16:47 RX

  23. 20:15 – 2xSU, 40 burpees
    One benefit of doing these at home – I don’t have to watch DE lap me!

  24. 13:13 – (Steps & 2X Bicycle crunches)
    First 50 burpees – 3:06
    6 Pull ups

  25. Overall time = 13:28
    Subs: burpees = thrusters with (1) 15# DB; 2xSU
    50 thrusters = 1:48
    Annie = 9:55
    50 thrusters = 1:45

  26. LOVING all the photos!!!!!

  27. 30 burpees and stepped up on a step stool. Total time 17:36.

  28. 23:03 all of it!!
    50 burpees – 2x SU – 50 burpees – DIED 🙂

  29. 23:47 RX! Brutal

  30. 18:20 RX. Cats got in the way and had to change music Lolololol. I didn’t think to time my first 50 burpees. But I can say the second 50 really sucked 🤣🤣🤣

    I do miss everyone so much!!!! But I am going to enjoy sleeping past 4:30am while it lasts 🤣🤣

  31. 14:50, 2x single unders

  32. 14:42 first 50 was 2:13
    Double unders were garbage

  33. 21:26 (1x Single Unders)

    1. First set of burpees done in at 4:35
      Burpees x2 + WOD = 21:26 #MATH

  34. No burbie, instead 20# slam ball (thanks to Meg&Jay V) single unders x2. 28:11

    Note to John,
    I still hate single unders but new record 45 unbroken

    1. Hell yeah Tom! You’ll be over 100 in no time! Keep it up.

  35. 12:18
    Jump air squats subbed for burpees
    2xSU
    35 Sit ups then switched to 1.5xcrunches

  36. Editors note: Did all of the situps/crunches, just had to switch when I hit #35 because it was bugging my back but all were completed that were required

  37. Did know we supposed to break out the buy in and cash out, the buy in with 50 slamballs was 4:43. Don’t know wht the cashout out.

  38. Brian- RX 19:28
    Jill – 21:08 40 burpees each and 1x single unders.

    1. Forgot Jameson!!
      18:49- 1x single unders

  39. My rope sucks so had to go single! I think I takes me longer 🤔
    Anyway! 20:21 for all. Didn’t get first burpees time! ✌️

  40. Buy In 1st 50 – 3:38
    Total – 18:12 w 8″ Stair Step

    #DeathByBurpees

  41. Spoto’s Done!!
    Max – Jumping jacks for burpees/ 2xSU / crunches
    Sofia – @20:00
    Armand – @25:00
    Ceil – 4:23 1St 50 burpees – 23:20 total. 2xSU.

    1. Awesome to see the Spoto’s back in action! I’m thrilled to see Sofia crushed some burpees, I’m sure she was loving it.

  42. Rob 🤢
    Traci 😀

    Scaled to 30 burpees and single unders.

    1. My time was 16:04. Shockingly, I remembered to set my watch! Scaled and modified: 30 plank burpees, single unders, and dead bugs.

  43. Time- 17:21
    Did the burpees both times, step ups, and sit ups
    Burpees alone are not fun!

  44. Subbed burpees and halved the double unders for stair pushups
    22:51
    Out of breath for sure!

  45. 3:15 burpees (30 scale)
    Step ups and sit ups

  46. Extra credit: walked 2.2 miles… Also no bulls are horrible long distance shoes 😆

  47. Time 19:31
    40 burpees
    step ups/ sit ups.
    I am surprised I did the burpees on my own! Great workout!

  48. 19:38 2XSU

  49. That was awful. Did not realize burpees had to be recorded separately. No jump rope so subbed quick step ups. Total time 24:30.

  50. 3:38 – 50 burpees
    2x SU
    50 burpees
    18:24

  51. Erin
    50 burpees 3:14
    Annie 9:49
    50 burpees 3:40
    16:45 Rx

  52. First 50 burpees 3:10
    WOD 20:24 RX At first I thought I left my double unders at ICA but then I found them. Sit-ups where just slow…

  53. First 50 burpees – 2:10
    Total time: 14:54
    2xSU
    🤮

  54. 1st 50 burpees: 2:48. Total time 13:47. (2x SU)

  55. Ugh
    30 BP. 2 X SU 30 BP. 22:09

  56. Max distance of lunges in 30 minutes:
    – 800 meters (1 lap around Reeves Park)

    1. Oh yeah! Bet a lot of heads turned on that one. Did you do it in the bed race outfits?

      1. #missedopportunity

    2. Savages!

  57. 18:00. Burpees….Brutal.

  58. 16:15 (2x SU)

  59. 19:27
    30/30 burpees and it still sucked

  60. 17:49 RX. Hated every second. (Thats what she said)

  61. Sean
    ————
    50 burpees 2:50
    Annie 8:50 (2x’s SU)
    50 burpees 3:30
    Total — 15:10

    Missy
    ————–
    50 burpees 3:29
    Annie 9:41
    50 burpees 3:36
    Total — 16:47 Rx

    HOW is everyone so dang fast at burpees?! I just wanna stay laying on the ground.

  62. Warneks
    Nik 14:59 (stair steps), 2:49 first 50 burpees
    John 16:41 Rx, 3:20 first 50

  63. 14:05- Modified version
    25 elevated plank burpees
    250m, 50 crunches
    200, 40 crunches
    150, 30 crunches
    100, 20 crunches
    50, 10 crunches
    25 elevated plank burpees

  64. 19:45 2X single unders. Got it done!

  65. 21:25 stair steps 4:30 first 50 burpees

  66. 26:02 (4:37 first 50)

    Should have modified burpees but went through 50 twice.
    Did single unders but doubled reps.

  67. Christine G
    50 burpees 3:50
    Modified Annie 11:09 r,mod su
    50 burpees 4:05
    19:04
    😱🤮

  68. That was special!
    .
    Liz: 19:36 (2xSU) 3:37 first 50 burpees
    Sean: 18:56 (RX) 3:55 first 50 burpees

  69. Marsha-18:53-50 weighted squats (10#), 8″ step ups, sit ups

    Jeff -20:49 2x Single unders

  70. Swetha
    22:57 2x SU

  71. 30 – step ups – 30
    24:01
    I had the distraction of Tanya cracking open a can of what I thought was a beer (but ended up being seltzer) upstairs halfway through my work out

  72. Vince
    20:29
    50 Burpees
    100 sing in, 50su, 80 sing un, 40su, 60 sing un, 30 su, 40 sing un, 20su, 20 sing un, 10 du
    50 Burpees

  73. Zabs
    24:40 Rx (Wod + burpees)
    4:30 (first 50 burpees)

  74. 25:00
    Modified double unders

  75. My scaled test
    50kbs 25#ub 1:27
    Row, row, row your Annie
    250m,50su
    200m,40su
    150m,30su
    100m,20su
    50m,10su
    50kbs 25#ub
    15:37 total time

  76. 18:18:32
    1st 30 burpees 3:18:50
    2×SU

  77. 17:42
    didn’t have jumprope so just jumped

  78. I forgot (I always forget) how much I hated Burpees (it’s a defense mechanism).

    16:35 x2 single-unders with double-unders peppered in.

  79. 20:17 (2x SUs) First 50 Burpees in 3:35.
    Took some serious time to get acquainted with the old jump rope I bought and never used. I swear it was made for someone 7 feet tall haha!

  80. Forgot to post lol. 30 burpees, 40 stair steps,50 su, 40 stair steps, 40 su, 40 stair steps, 30 su, 40 stair steps, 20 su, 40 stair steps, 10 su, 30 plank burpees cuz dead. 17:44

  81. Heather Stem
    17:40Rx

  82. In 34 minutes :
    5 burpees
    40,30,20,10 SU & sit ups

  83. I posted this on the spreadsheet directly back on 3/18 but will post here, as well. Looks like some people posted to the spreadsheet, many did not.
    here you go!
    16:55 Stars/2x SU

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