CFWUx2 10*45dl burgener 5*95sn 2*106sn 2*117sn
44:33
117 snatch

15m
Snatch only with bar

4 rounds for time of:
400-m run
6 modified rope climbs
7 snatches (85 lbs)

23'50"

19:37. 4R of 40r (sdlhp@20kg/20 alt jumping lunge), 15 alt towel grip pulls, 7 snatches @25kg (2R squat but 2R power to protect knee injury).

38:35 95lb squat snatches

4 rounds for time of:
400-m run
3 legless rope climbs   scaled to regular rope climbs
7 snatches, 185 lb.   scaled to 135 lb.

As scaled, with squat snatches, 22:29.

Didn’t start off great, missing 3 of the first 5 snatches.  Was having trouble getting a solid bottom position of the overhead squat.  Better warm-up might have fixed this.  With more reps, I seemed to do much better.  First round in 6 minutes; other rounds were faster, around 5:30 (last one was closer to 5:00).  Not too surprising, given the extra reps in round 1.  Rope climbs went pretty well — shoes were a little wet from the yard so sometimes had trouble initially getting the wrap.

46m/5'10"/180

42:28 95#

20mins
2 rnds + run

Subbed 9 ea lying to stand rope climbs for legless 
Snatches at 115#

M/60/6’2”/230

115# squat snatch 
15 strict towel pull-ups per round

25:23

32:04. 12’ legless climbs from seated. 135lb squat snatches. Missed 3 snatches throughout the WOD, including the last attempt, go figure. 

40/69.5”/185

Subbed 400m row and 10x 1-arm PU, scaled to 115# SN: 16:51

On vacation when this was programmed. Completed TODAY, Monday, 8/12, with scaling and subbing as follows:

4 rounds for time of:
400-m run
21 L pull-ups
7 snatches, 100-lbs

28:20

Timed the rounds this time, too:
6:18
7:17
6:24
8:21

19:24, 3 10-ft seated legless ropeclimbs, 95-lb snatch 

2138

1 legless climb, but 2 on the first round. 
95 lb snatches 
4 rds

21:11.
4 rounds: 400 m run, 1 leg-assisted rope climb, 7 squat snatches 55 lb.
Then:
3 squat snatches @ 60 lb., 65, 70. 1 squat snatch @ 75 lb., 80 (new 1 rep max/PR).
Then: 5 sets x 3 reps: 75 lb. OH squats

25:53 with 135#
Respect to all Games althletes!

Scaled, subbed
400m run
3x8 pullups+horizontal climb steps on a bar
7 20kg double kettlebell snatches (no squat, from the ground).
20 minute time cap
2 rounds & 400m+2 climbs
42/1.78m/76kg

18:39 Sc
4 rounds of:
400m Run on Assault AirRunner
3 Unbroken Bar Muscle-ups
7 Snatches 135lbs

4x
400m Sprint
45 strict pull ups
7 snatch @ 115lbs
30:12

4 Rounds 
400m run
3 legless rope climbs
7 snatch @ 115lbs
= 35:46

4 rounds for time of:

400-m run (8 50m shuffles)
15 tuck towel pull-ups
10 50 lb db snatches

16 minutes - nice one for the cottage

24:30

Sub 1:55 500m row

Lying to standing rope climb

65lb. Snatch.  Hook grip, focused on form.  Next time 70lb.

2ROUNDS & 400M RUN (84KG & 15FT LEGLESS RC)

3 stairs run (2 floors up+down)
9 rope lay - stand - lay
7 snatches 40 kg
21:30

4 RFT
400m run
7 strict pull ups
7 snatches @ 40kg
19.17 min 😎👍

4rds: 17:03
400m Run
3 Legless RC 12ft
7 SQT SN (95lbs)

Had to lower the snatch weight down today felt heavy...then my dog ran to neighbors during 4th round so had to get him during wod ha

4 RFT 
400 m run
3 legless rope climbs 7' from seated 
7 squat snatch @ 95#
Time capped at 20 minutes with 3 rounds plus 400 m run

Fiquei muito surpreso pelo wod do Site ser o primeiro evento no Games 19. 

Time: 23'00"

Scaled
4 rounds
400m Run
3 leg less rope climb
7 snatches 115 lbs

21:25 - 95lbs for squat snatch and 15 rope pullups since gym doesn't have a rope climb

What is the height on the Ropeclimbs for the men and women? 

4 Rds
400m Run
15 lay to stand to lay rope climbs &
9 L -sit rope pull-ups 
7 snatches (65#) 
27:25

I scaled the snatches to keep moving but only Rd 3 was unbroken anyway. 🤷🏻‍♀️ (About 80% of my 1RM of 80#)

26:43

Subbed 4x11’ rope climbs (equipment constraints) and scaled to 65# squat snatch

Scaled:
4 RFT
400-m run
10 one-arm pull ups/towel pull ups
10 db snatch w 50lb db - alternating

16:20

Did rounds 1&2 one-arm pull ups, rounds 3&4 towel pull ups

4 Rounds 
400m Run 
2 Legless Rope Climbs (Legless up, legs decent, jumped)
5 Snatches 135#
19:35

Event 1 .com what!!!!!

Can’t wait to watch 1st Event !!!

Rx 37:14 felt great to get heavy again

This is going to be an Epic 1st Event!

29:42Rx

23:22 scaled squat snatch 50kg

With torn hands, none of this looked good.  So
4 RFT of
400ish run
10 weighted ring dips, 15#
21 jump squats (thanks for the idea, Chris)
20:22

23:16
Did 4 legless rope climbs to 11 ft. ceiling.
Scaled snatch weight to 115 lbs.

400m run
6 x 9ft rope climbs starting from sitting on the floor
7 sq snatches (65)

18:43

28 min, scaled to 400 m run, 15 towel pull-ups & 88 Ibs. 4 rounds

M/44/6'2"/180#

From @amrapmentality

15 min AMRAP 
5 burpee deadlifts 50# DB's
50 foot farmers carry
18 rds + 2 

안양공식인증지부 크로스핏힘
46:31 강경택 45세/180cm/90kg
🇰🇷대한민국 HEIDI CHOI & JIMOO SON🇰🇷
화이팅!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Shoulders felt like crap so subbed

X4
400M
9 strict pull-ups 
9 TRX pull
7 squats @ 185

Champions Club Scaling Notes

RANT: 
Just a Workout? Yup, looks like it to me. When I look at these, I pretty much disregard the weight listed - yes, if I did this with 185-lbs. it would be a strength biased workout. But unbroken would be what we are looking for on at least the first few rounds. Also, snatches listed without any adjectives before it are full squat. Now get off my lawn! 

I SHOULD BE DOING THIS AS RX'D IF: See above. I didn't get the chance to test this out, but I think somewhere in the 12-15 minute window would be what we're looking for.

GROUP VERSION: as listed. "legless" is to rope climbs as "strict" is to pull-ups. Those that can't will do legless as high up as they can then finish with the legs, or just use the legs from the start, or just hang and hold.

THIS IS MY FIRST WORKOUT IN FOREVER VERSION: this would be an almost perfect workout for this; a little mix of everything. Aside from the scale above, if the technique isn't good enough to go heavy on snatches then double the reps

INJURY VERSION:
Upper body injury - run, 1:00 hollow hold, 21 squat jumps
Middle body injury - bike/row, 1:00 handstand hold, rope climbs
Lower body injury - strength day here probably. amrap in 15 minutes of: 1 legless rope climb, 5 handstand push-ups

WARMUP:
Running jump rope - obviously
Handstand - overhead prep
Kb swing - timing for snatch
PVC Overhead squat - snatch (get off my lawn, again)
[insert thing you suck at]


GENERAL FEAR LEVEL: 7

Globo scale:  I am going to provide both scales and Globo subs here for this one, as it may appear at Wodapalooza or another sanctional.  Rxed and above  you are doing this Rxed.  Intermediate 155/105 lb barbell, 3 regular rope climbs (or 1 legless, as Granite Games had intermediate doing legless!); scaled 105/75lb barbell and 1 regular rope climb. Beginner 75/55lb barbell and 2 rope climbs to 10 feet line.  Time cap is 24 minutes. 

Globo subs/scale  15 towel pullups or 10 1 armed pullups (free hand grips wrist) alternating per round, and if needed sub a heavy dumbbell squat snatch for 10 reps alternating (rx=85lb db).  Running subs are 500m row or 27 calorie assault or Echo bike. 

TBH this would make an excellent elimination event!

That WOD could separate the field in one event ... I also liked a shorter down and back chipper, such as 

For Time:
10 OHS, 245
10 Deadlift, 405
10 Burpee MU
10 Legless Rope Climbs,
10 Burpee MU
10 DL
10 OHS

Thoughts?

오랜만에 강도가 센 워크아웃인듯 합니다. 
게임즈에 출전하는 
대한민국 
최진경, 손지무 화이팅!!!