19:30
135 lb barbell 

CFWUx2 10*45dl 10*95dl 5cl 10*135dl 1cl*2
37:11
146lb cl

15’25”
3 RFT
400m Run (Lap Field)
15 Power Clean (145)
40 Push Up (Not Strict Push Up)

NO SLIPS 

subbed 35# dbs for power clean

17:58

19:42. 3R sub (40r: sdlhp@20k, alt jumping lunges), PC @45kg, fist pushes all strict but broken between 2 times and 5 times as rounds progressed.

As rx'd, 17:41.

Tried to keep runs light and fast.  All singles for power cleans; was in no mood to cycle a barbell today.  Push-ups in mini-sets of 8; they started fading a bit in the end.

46m/5'10/180

105#
12:38

22:59 with 21 reps of 50lb. DB muscle cleans on the road. No barbell. Runs had 2 turnarounds and 2 hills each. Did this fasted again with no caffeine. Felt too out of breath! Too much alcohol not enough food yesterday. 
40y/69.5”/185lbs. 

19:25
Rx’d

18:20 rx’d
169cm/61kg

39:00

18:58
RX’d 

Completed 2019-07-23
400, 15, 30 with 40 lb DBs. 
22:07

18:34 Rx’d. Just returned from 10 days of vacation and lots of beer and no weights 

115 lb cleans
17:15

D 
35 lb clnz
20:00

RX’d 29:17 
Weather was hot & humid! Got sunburned and have a sinus infection. Best way to get better!!! 😂 Fun workouts! Loving them!!!

Workout performed as stated 
3 rounds 
400 meter run 
15 power cleans 155 lbs
50 pushups 
Total time 17:50.49

Used 135# on cleans all else rx 16:35

29:31 / 135# power cleans

18:37 rx

21:52 Rx 

Harder than it looks....

Juan Acevedo’s Option 2:
3 rounds for time of:
Run 400 meters
15 power cleans (95)
24 push-ups

~18:30 (timer quit mid WOD). Did hand release pull-ups since I needed the extra break between each rep anyways.

24:18. Subbed 500m rows for runs because of pouring rain. Power cleans: 105 lb. first 7 reps of first round, then scaled to 95 lb. remaining reps and rounds. Rx strict push-ups. Then SLIPS.
Completed 07/17/2019.

500m row 
17:18 

15 power cleans 60kg.
Rest Rx
22:46

29:06 RX

Running route is 435 meters. 
Pushups were the toughest part for sure. Fun workout!!

18:11 (500m row, 20kg DBs)

18:58 Rx’d 

22:30 95# cleans

Subbed/scaled to 21 20kg kettlebell dead cleans otherwise RX.
18:08
42/1.78m/76kg

17:20 RX
Male, 32yo, 190lbs
Loving this Run-Weightlifting-Gymnastics series! 

M38 78kg
21:20 
50kg bb

18:35 50kg cleans though 

25:46

Row: 1:53.2/500m 

Power Clesn: 75.  Next time 85

Pushup: in rack,  hole 35.  Wide, medium, close.  Broken.  Next time hole 34.

34:09
Was hurting from DL’s yesterday 
Scaled more today to 105 for cleans
Otherwise Rx 

Scaled to 45# DBs
18:29

16:28
Rx’d

안양공식인증지부 크로스핏힘
19:00 (assault airrunner)
강경택 45세/180cm/90kg

3RFT
400m run
15 Power cleans @ 50kg
40 strict push ups
20min on the button. 
Really enjoying these wods 👍😎

18:27 RX. Did this at home in my garage. Runs were brutal.  It was 110 degrees outside. 

25:38
3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

♂‚ 105 lb.

3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

♂‚ 155 lb. (130lb)

29:00

16:24 RX

29:13 Rx

Treadmill and cleans being on different floors added a little bit of time between rounds.

M / 30 / 151lbs / 5'8"

Juan's option 1
400 m run
115# power clean 
30 push-ups 
16:08

27:33 subbed 30Cal Airdyne for runs

13:39 
20 lb weighted vest with 2-35lb KB for power cleans
Run and push-ups RX
Shed the vest off and on for run and pushups 
35/165/5’8”

13:54
Scaled to Female RX. 

13:54
Scaled to Female RX. 

27 cal Assault Bike
15 cleans with 95# strongman log
20 push-ups 

18:21

17:40!

Missed yesterday so mixed them together. 
400 m run
21 pull-up 
40 strict push-up. 
17:29

Could anyone help me at tell me what slips mean? 

18:59 rx’d 

22:12
Subbed 500m row for run
125lb power cleans

18:32
Scaled cleans to 85#, all else RX. 

Doing some catching up.  Did 190709 rested while putting weights away then did 190710.  Results on respective pages.

20 mins.  Wasn’t as bad as yesterday.  2 rounds 85#, 1 round 95#.

14:33 subbed db cleans with 50ibs 

13:37 1st wod in 2 months Sx of course 

19:20 RX’d

I did the WOD yesterday morning then practiced cleans and deadlifts yesterday evening.  Needless to say I am a little sore today. 

scaled down to 10 PCs and 30 sPU's

15:55

PC @ 105lbs
19:52

135 clean
30 push ups per round

19:19

Did yesterday’s DL and pull-up WOD. Results there. Will hit this one tomorrow, I hope. 

18:55 Rx

I stink at push-ups.

3 rounds
200m run
hang clean (75#)
20 pushups

20 min

40 lb 
Knees to chest 

Total 18:22

4:39
6:37
7:06

Goal time?

3 rnds
400m run
15 hng pwr cln w/50# db's
40 strict push ups
18:03
m/49/175
Wore a vest yesterday @16 min and change, no vest today and a bit over a min slower....

20:46
Cleans at 41kg (95 lbs)
24 push-ups

This looks like a fun and challenging workout. I dig the mix of running, moderate loaded lifting, and gymnastics....good stuff! Here are some thoughts on scaling this one: 

Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce the distance or modify the movement to another monostructural exercise, on an individual basis, if needed.

Power Cleans: I consider the prescribed load to be moderate and should allow for consistent singles to be performed with a few touch-and-go reps sprinkled in. I will scale loads accordingly for my athletes and potentially reduce reps when needed. A general time goal, I will give my athletes, is that no round of power cleans should last longer than 2:00. I will also check in with my athletes to see how they are feeling from the deadlifts that were performed yesterday. If they express lower back soreness/stiffness I may reduce reps loads/reps further and/or have them perform a hang power clean.

Strict Push-ups- I consider the volume of this movement to be high and very difficult when arranged in this fashion. I consider a strict push-up to entail little to no movement of the midline with the body moving as a unit. For athletes that can perform push-ups, but the volume is too high for them to maintain range of motion and consistency, I will have them reduce the reps each round based on their individual capabilities or cap a round of push-ups at 3:00. For athletes that cannot compete push-ups, I will provide a different movement modification from the last push-up workout. For today, I will have my athletes perform push-ups from the knees or incline push-ups. Beyond modifying the movement, I will reduce the reps per round as needed.

14:58

Cleans at 115#
Rest RX

M/6/190/51

15:51 50lb

What is SLIPS

Warm-up for 190713:
GENERAL WARM-UP

400m jog
then,
15 goblet squats with medicine ball
20 deep mountain climbers
10 thoracic rotations, per side in bottom of squat
10 push-ups into 30-sec of downward dog
20 medicine ball cleans

SPECIFIC WARM-UP

Push-up
2 rounds of:
20-sec in high plank with pointed toes
20-sec in hollow hold
5 push-ups

Power clean
Perform this progression with an empty barbell:
5 dip and drive
5 high hang muscle cleans
5 high hang power cleans
5 hang power cleans from above the knee
5 power cleans

INTENDED STIMULUS
.
Learning day! This is very similar to yesterday--and that's on purpose. Focus on comparing the two to learn and use it to your advantage. Let start with the barbell movements: yesterday deadlift, today clean. The difference in the prescribed weights are balanced by the distance traveled by the bar. This means that you will be doing a very similar amount of total work for the cleans that you did for deads yesterday. However two fundamental things change. First your set up position for the cleans is lower and involves more front legs. Second, the hip extension is slow and controlled and driven forward in the deads, vs the violent and upwards hip extension of the cleans. How differently these two movements hit you will tell you a lot about your fitness in these aspects. Pay attention to that. For the gymnastics, the scenario is the same; the range of motion for both movements is the same: from full extension of the arms to full flexion. On the pull-ups your arms were moving all your body weight. In the push-ups the weight is distributed onto the feet. That's why there are twice as many reps of push-ups as there were pull-ups yesterday. This means the amount of total work on both movements is again very similar. And in this case, the push-ups are the controlled movement, whereas the pull-ups were the power movement. Isn't this symmetry fucking dope? 
So you see why your task today is to try to mirror your scaling from yesterday. Don't worry about going unbroken today, just mirror the scaling based on the considerations above. The questions are: will it give you the same metabolic stimulus? Will your time be very similar? If you pushed the runs yesterday will you be able to push them today? Learn my woman, learn.
Athletes that didn't do the workout yesterday should do it, and then should do this one tomorrow. 


OPTION 1
3 rounds for time of:
Run 400 meters
15 power cleans
30 strict push-ups
 
♀  80lb. ♂‚ 115 lb.
 
OPTION 2
3 rounds for time of:
Run 400 meters
15 power cleans
24 push-ups
 
♀ 65 lb. ♂‚ 95 lb.
 
OPTION 3
3 rounds for time of:
Run 400 meters
15 power cleans
24 bench push-ups
 
♀ 55 lb. ♂‚ 75 lb.

What does it mean by strict pushup? Is that like chest to ground? Or simply meaning watch your form? There's not a way to do a kipping push up is there? 

Globo Scale- if you have a barbell and bumper plates go as Rxed.  If you are working with iron plates or without bumpers bring it down with control and scale as needed to do so, or sub hang power cleans and deadlifts.  If you do not have a barbell today, then sub 20 dumbbell power cleans 50/35lbs.    Pushups as Rxed.  If you can't run sub 500m row or 27 cal assault bike.  If on a treadmill use a slight incline.

Champions Club Scaling Notes

RANT: 
Not quite Just a Workout, but not far off. Only reason I’d say it’s not is because there are a crap-ton of push-ups. A really really fit person would not be able to do these straight through — especially because of the “strict” standard. Maybe put a time cap on that thing. Also, while we’re at it, practice good squatting mechanics on the power clean landing, don’t be lazy and do a muscle clean.

I SHOULD TRY THIS RX’D IF: I can do 40 pretty strict push-ups in a row.

ORGANIC SCALES:
Strength — as is, just stick the landing on the clean and hold for a few seconds
Stamina — honestly, as is
Endurance — switch reps: 15 slow push-ups and 40 barbell cleans
Flexibility — SLIPS, you say?

NEUROLOGICAL SCALES:
Coordination — connecting reps on the cleans without moving your feet would be a good challenge, and pay extra attention to your midline on push-ups
Accuracy — same number of sets for push-ups each round
Agility — take away the strict part of the push-ups and do them Cindy or Murph-style
Balance — do SLIPS before workout to get some handstand practice in, then translate that to the fall in running

GROUP VERSION: as is, just put a time cap on the push-ups. Maybe 3 minutes. 

WARMUP:
Running jump rope — running prep
Box jump — clean landing prep
Kb swing — core to extremity prep
Pull-up — spend some time hanging from stuff
Hollow rock — midline position while moving

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7