CFWUx2 10*45dl 5*45cl 10*95dl 5*95cl 10*135dl
41:31

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subbed 10 BPUs for row, and used 35# dumbbells

13:43

25:27 for a killer JAW even when scaled to 3 rounds of: 40 sdlhp@20kg, 10 burpees, and 15 squat cleans & push press@35kg.

23:40 Rx’d

23:45 rx’d. Push jerk with some accidental push presses due to not pausing between clean and jerk. Clean and jerks all singles. 
Row times slow today. 4:03.9, 4:11.9, 4:13.3

40/5’9”/190

Time Cap 20:00
2 Rounds + 1000m + 1 C&J

95#

17:37

19:41
C&J 85#

Rx 
34:49

25:04
No rower, so subbed 100 SDHP’s (45#) for each row.  

19:52
Scaled to 3 TDS of : 800m row / 15 Hang power clean & shoulder press @30kg
M / 40y / 176cm / 74kg

20:54 rx

22:34 rx/ the row was 4:24-4:30 and the cj was 8-7 un the three rounds.

23:26 Rx’d. Legs and lungs were toast after the rows

Baby scale for old dude

Row C&J sprint 5.23.19
3 rft of 300m row, 7x 35# DB C&J
7:40
HR at end: 160
HR 5 mins LATER: 128

32 / M / 5'9" / 137lbs

Stationary bike 1k
20lb dumbbells power C&J x15
Bike
C&J
Bike

25:00

First WOD in a while. Knees started hurting in Round 3, so I quit while I was ahead.

As rx’d
24:43

16:55 - scaled to only 2 rds using .75 mile on bike & 95# hang clean & jerk

Approximately 38:00 w/interruptions 
C & J’s still A struggle technically - scaled to 95 lbs 

M/41/6’3”/215
18:44
First C&J since 2018

Rx 24:03

75# C&J, 25:07, just glad to have gotten it done

19:01 
750 m row
15 C&J 55#

Accidentally took like 2-3 weeks off from working out & now I’m trying to catch back up to where I was. Yesterday did the deadlift workout so posterior chain is LIT.

22:16

Rx’d - 16:16

As rx’d, 19:59.

Dang, but these 1K row / barbell WODs hurt!  Row pace was:  1:55 / 1:58 / 2:00.  Kept it very uncomfortable until the last 100 meters, and then backed off and tried to recover before getting on the bar.  All singles for the clean & jerks.  Tried to pick up the bar quickly and not rest.  By the end, my legs were so shot, I was push pressing instead of jerking.  

46m/5'10"/180

Scaled 45 kg
24,44 min 

22:57 Rx’d 

20:32 Rx

19:27
did C&J @ 95#

21:22 rx’d 

22:45 RXd

M/43/6’2/265

Subbed rows for 40 burpees in the first and third rounds and 800m run in the second.
Scaled to 50kg clean & jerks.
24:53

Did first 5 clean and jerks at 135 lbs and then dropped down to 115 lbs. 

3 rounds in 10:53 of:
500-m row
8 clean and jerks, 95#

57 / 168

95 pound power clean and jerk

19:48

25:00 Rx completed 5/22/19

3 rounds for time of:

1,000-m row
15 clean and jerks

♂‚ 135 lb.

32:00

Time not accurate, equipment setup, waits, movement not starting and stopping clock accurately, will have to wait until next round...

Fun and hard, loved it.
RX in 19.52.

I slightly injured my wrist falling in a shallow pool yesterday. (Pissed) so I had to adjust. Luckily kettlebells feel okay. 

23:45 - subbed double kB c&j with 20kg kbells

Scaled to 3 r/t
1k row
15 hang power clean and jerks, 45#
25:20
Knee woke up in a mood and is painful.  That was the closest to WOD as possible.

21:28 rx.  

28:18 
scaled 35# 

Just started CF again after 3 years of not doing anything... lost my way but excited to be back in it!  
 

20:52
95 lbs
Round 1: 1000 m, 2&3:500 (shared rower)

D
35 lbs 500 m
20:20

42:18 rx

15:24 RXd

3 rounds for time,
but I only set the clock for 30 minutes, and it took me longer
1000 M row, 
95#
 I did squat cleans because I didn't read that it was a power clean, so there's that!

32:03

65 lb.  Clean & two leg jerk, not split.  Unbroken, but reset for a split second after each rep.  Hands never left bar.  Next time, 75 lb.

Sub 3:55 row.  Try lowering Avg/500m time to just under 1:55.5.

Had to catch breath/recover after every row and C&J.

RXd 14:57
M/25/6’3”/225

Rx'd 28:46
M/52/6'1"/220

M/42/5'4"/148lbs
As Rx'd
26:47

1000 m Row
Clean & Jerk @ 65#
Time: 1839

20:40 RX but with 62,5 kg bar....I have done the clean and jerk one by one, I mean, One and drope...and again.

Scaled weight to 115#
Rx row and reps 
22:11

30.32 min first WOD RX

24:16 Rx 

CrossFit Twitter and IG gone. (???)

20:36

Subbed 800m run for row. 

M/6/189/51

22:32
800m run & 75# clean & jerks


Next:

12/12/10/10/8/8
DB bench Press(20/20/20/20/30/30 DBs)
Inverted Rows
Skull Crushers (15/15/15/15/20/20DBs)
Deadlifts- 35# DBs
Sit-ups 30 w/10# / 30 w/20#
25:01

28:45, scaled to 95 Ibs 

I will have to try this with very light weights ... But looks like fun!

43/6'3"/200
19:26 rx

clean and jerks (50kg)
17:43

5 weeks after ACL surgery
My first Crossfit WOD ever. Felt like dying but I'll do it again....!

1000m on Waterrower
15 clean&jerks

30:51

17:10 RX 

M/35/6'3"/225

RX 20:30. Kept about 2:10 pacing on the row and split up C&J into 3 sets of 5 each round.

40 kgs, 27:20, running

Sorry, this was posted by Hal's wife. Forgot he was logged in.

35:55. 
85# 

my max C&J is 120# currently and 95 felt a little heavy for 45 reps so I scaled. 2nd WOD of my day, so I'm not fresh. Overall a fun workout and fun to work on C&J form. 

32yo female, 128lbs 

35:55. 
85# 

my max C&J is 120# currently and 95 felt a little heavy for 45 reps so I scaled. 2nd WOD of my day, so I'm not fresh. Overall a fun workout and fun to work on C&J form. 

32yo female, 128lbs 

19:10

25:36, subbed 2500m on the Airdyne per round and scaled to 115lb

25:15 with 35 lb dbs

20:26 rxd

M/44/6'2"/180#

Women's rx'd 95#
18:43

26:00 rx 

38:04

very scaled down due to work etc etc

9:15 for two scaled down sets (500m row, 10 reps @95# squat clean/jerks)

17:26 rx

20:58. Subbed 60 cal airedyne for rows. Bike burned me out, should have paced better.

Scaled to 95#, alternating squat and power clean and jerks
23:41

18:09

It was great and tuff

1000m row

15 cean and jerks 40kg

22:55

Scaled to 95lbs C&J and subbed 40cal on elliptical machine at Level 12 = 1000m row

28:03

Really really really struggled to keep any pace at all on C&J. Should have gone a little bit lighter.

First time posting, but I have been following the site for a couple years.  Anyway, I have bad arthritis in my right shoulder, and cannot come close to pushing or jerking anything over my head.  So, would I be better doing sets of 15 squat cleans or use dumbbells, and on the jerk, do a complete jerk with my left arm, while my right arm maybe gets to the top of my head. Any other suggestions welcome. Thanks in advance.

3 rounds for time
800m run
15 DB CJ 40#
19:46

54 YOM 5’6” 214.5

Scaled

3 Rounds for Time
10000m row damper on 5
2) 35lb ^DB Clean and Jerks X 15

21:43

6ft 180lbs 47 
Scaled row for 800 meter run and clean and jerk 95lbs 17:09 

22:52 @ 95#. Row.

Women's rx @ 95#
23:16
m/49/175

21:22 Rx

I broke up the cleans more than I needed to. Those who haven’t done it yet, push harder on the cleans, it’s not that bad.

1000m row
15 clean and jerk 50kg

24’10

안양공식인증지부 크로스핏힘
17:52 강경택 45세/180cm/89.5kg
Row 2:00 pace, C&J 8-7, 5-5-5, 5-5-5

At first glance, I see this as being a largely rowing dominant workout. I expect higher-level athletes to spend under 4:00 on the row and under 1:30 on the clean and jerks, each round. I’m curious if we will see a sub 15:00 time! Here are some thoughts on scaling:

Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1000 meters in over 5:00 minutes, I will consider reducing the distance each round or have them row for a 5:00 duration each round.

Clean and Jerk- I consider this to be a moderate weight and a somewhat high overall volume of reps that is very achievable when arranged in this fashion. I will have athletes utilize loads that allow for at least consistent singles to be performed. A general rule, for the day, will be that no round of 15 reps should take longer 2:00-2:30. For new or de-conditioned athletes, I may reduce reps on an individual basis. This movement is technically demanding and is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relative to the capacity of my athletes. Here’s an example of what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press.

Intended Stimulus
.
Couplets are awesome! This one is a particularly good one. The distance in the rower is such that you can pace yourself very well to get ready to attack the barbell with all you've got. The number of reps and the weight on the barbell is such that you should be able to cycle them pretty consistently and fast even if you are doing singles, which would be a sound strategy for most. These combined facts tell us that this is a pacing workout. Today is an excellent day to work on negative splits. Track the time of each of your rounds and make sure you are starting easy and speeding up. Can you stay patient at the beginning, confident in the middle, and push it at the end?  Athletes scaling should pick a weight that they can cycle for 10+ reps unbroken when fresh. If the row is taking you longer than 5:00 then modify the distance to 800 meters. 
HOW WELL CAN YOU PACE THIS, SIS?


OPTION 1
3 rounds for time of:
 
1,000-m row
15 clean and jerks
 
♀ 65 lb. ♂‚ 95 lb.


OPTION 2
3 rounds for time of:
 
800-m row
15 deadlift + dip clean + push press
 
♀ 45 lb. ♂‚ 65 lb.

Started doing OMAD, one meal a day, 6 weeks ago. I’m down 27.5lbs, and I have never felt better. Intermittent fasting is DIVINE. 

Champions Club Scaling Notes

RANT: 
Hello my old friend Just A Workout. I haven’t seen you in a few cycles. See you at the end. I’ll be the one laying on the ground.

I SHOULD TRY THIS RX’D IF: I can do the clean and jerks in sets of 5 and the row… I don’t really know how to gauge rowing times, but for a 1,000m run I would say a 5-minute time would be passable today.

ORGANIC SCALES:
Strength — shorten row, lower reps for clean and jerk, more rounds, and rest
Stamina — one round, 3000m row, 45 clean and jerks, try to scale weight so you can do 45 in a row
Endurance — as is, scaled on clean and jerks and row if muscle fatigue gets in the way too much
Flexibility — full squat and hang out at the top on clean and jerk

NEUROLOGICAL SCALES:
Coordination — split jerk every rep just to practice on the timing, and alternate feet
Accuracy — even splits on the rower, even sets on the c&j
Agility — quickest touch-and-go on clean and jerk, sub an agility course or something for the row
Balance — same as flexibility

GROUP VERSION:  as is, similar rules for endurance version.

WARMUP:
Jump rope — always and running prep
Box jump — clean prep
Kb swing — core to extremity prep
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. General Just A Workout fear level. Can be more if you really are in the mood to punish yourself on the row/run.

Globo scale: sub 800m run (track, outside or treadmill with slight incline slight incline),  or 40 burpees for each set of rows.  

If barbell challenged use 50/35lb dumbbells today for the clean and jerks.