CFWUx2 5*45thr sub for dips
31:43
40lb+bar/clr

18:14 5R of 21 x 25kg bb (R2-5)/10kg kbs (R1), 15 burpees

31:01
Rx’d

27:25 35#

21:13 with 40lb dumbbells. 

Broke thrusters 9-7-5 the whole way and took less than 4 breaks on burpees to target. 

Recovering from shoulder dislocation 2 weeks ago 

12.5kg dumbbells
Burpees rx
4 rounds in 19:02

scaled to 35# and 4 rounds: 15:29

14:46.  This was a disgusting workout... in the best way :)

14:56

scaled to:
15kg dumbbells (33lb)
standard burpees

heaviest dumbbells I have at home + was doing burpees outside on grass so no target.
great workout:)

5 rounds for time of:

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

Scaled 
♂‚ 35-lb. DBs

19:50

Woooooo buddy, first day back from a few days of sickness.

Thrusters @25

27:13

20:18 - Scaled to 25# dumbbells

20:05 Rx
Definitely shouldn't have done the first round of thrusters unbroken: no arms left for the rest of the workout! Did:
21, 15
12-9, 15
7-7-7, 15
7-7-7, 8-7
7-7-7, 5-10

4 rounds, 35#DB Thruster, 6"Target Burpees - 12:06

F/49/5'6"/145
scaled to 15 thrusters, 20#DB & 10 burpees to 6" target
16:15

Scaled to 35# DBs
32:29
Rounds of 9-7-5 & 7-5-3 reps

M/34/5’10”/190

Rx’d 27:46

Realized I should have scaled after round 3. But I finished the WOD. Shoulder and hip mobility probably cost me a little. 

Scaled to 25lbs db
3 rft
21 thrusters
15 burpee
20:07

M/43
17:01 rx

Use 35 lb dumbbells glad I did

Only did three rounds cuz I haven't had breakfast yet and I'm going to do the OHS WOD tonight

10:59

4 rounds
25 lb dumbbells

14:47
Scaled/subbed to : 15 DBs thrusters @9kg each DB / 12 burpees on bench
M / 40yo / 176cm / 71kg

I scaled the Rds to 3 with 50lbs db 19:58 

1st ever WOD.

33/M/84kg

Scaled to:

3 rounds
15 dumbbell thrusters @ 14kg
10 burpees

18:59

Defo wanted to die at the time, but felt really good about 20 minutes later.

Rx 17:04

33 / M / 5'9" / 137lbs

4 rounds:
25lb dumbbells thrusters x15
Burpees to 6" target x9

 22:04

Got some 35# plates yesterday so I can run 2 bars easier.  Couldn’t find a cart or help so farmer carried from back of store to register, out to car then upstairs to apartment.  Wasn’t sure if I could pull that off but wanted to give it a shot.  Feeling little stiff but not bad.  Still catching up on sleep from last week’s work trip so rest day for me.

19:00 

Nowhere to hide on that one!

5 RFT:
21 dumbbell thrusters @ 35#s (to medball)
15 burpees to target (high ring)
20:22

19:13
It was hard stuff 

Subbed for 20# DB and glad I did. Burpees to 6" target. 
16:21.

Elegantly vicious is right. Thrusters broken into 7/7/7, burpees ended up at 5/5/5 by the 3rd round. I'd like to see how fast a games level athlete can get er done in.

13:11
25lb DB Thrusters

31:12 RX
Broke my toe this morning. Used one leg on the burpee PUs. During my WOD I had to stop to kill a wasp and 4 flys! Something stung me on the back of the leg. Maybe the wasp! 😡 Then, (on the jumping burpees) my hand caught my Bluetooth earbuds and ripped them off so forcefully they broke! :( My Great Sensos. 😩 Afterwards, being frustrated I missed my aimed goal of 25 minutes I went for a swim! Lost my favorite earrings!  😂 I hope my car doesn’t break down on my way home from work.

21:12

18:58
32.5 DB’s
5 rounds of 21 thrusters and 15 burpees.
Love this workout!

26:46 Rx 

3 rounds only
21 DB thrusters @ 30
15 burpees 

23:40

Rx’d 
23:45

13:48
Reps Rx, Thrusters scaled to 20# DBs- My joints feel really achy today for some reason  so didn’t want to go heavy. 

I set a time cap at 15min
Used 35lb for dumbells 
4rds

17:38. Scaled:
5 rounds for time of:
15 kettlebell thrusters, 16 kg
12 burpees, touching target 6 inches above reach

Open 2019/2020 workout?

With part of the goal of having people to follow the mainsite programming, this workout would make some sense; it has clear standards, easy to judge, hits movements that are challenging, is a couplet, medium time domain, globally scalable.

Also, what are we suppose to call the new open workouts titled?  (19.1/19.2 or 20.1/20.2)

Time 22:02. Weight 30lb DB. Broke 21 reps into three rounds of 7 with a 20-25 second break in between. 

23:36, scaled to 25# DB, burpee height as RX.

Scaled to 35lb DBs
14:49 

That was miserable. Should have gone faster though 

I am brand new to CrossFit workouts and am not super strong/have a lot of learning to do.  I scaled to Juan’s option 3 (thank you these mods help a lot).
13:17
15 thrusters 12# DB
12 burpee no target
My form needs work

3 rounds Rx 12:50

Rx
31:57

18:38
30lb db thrusters

Hi. What would be a good warm up for this WOD for a beginner?

31-lbs dumbbells
21:26

M/44/6'2"/180#

Back in the mix after deload week...

Women's rx'd 
16:53

Rx’ed
=16:38

Dumbbell thrusters killed me.  Strength checked in today, endurance is MIA. 

Deadlift@ 275í—4
1x15 @205
Metcon: 15min 30lb db

25:22 rx’d 
Maybe we should discuss the difference between men‘s and women‘s weight. 

30# dbs
5 rds
15 thrusters
10 burpees 
16:40

With a 20 and 5# DB in each hand
18:43
Brutal, HQ.  Thanks.  But the day before what I hope is an appropriately programmed 9/11 workout?  Ugh.

Scaled to Option 3 of @dotcomscaled
5 Rounds for time:
18 Thrusters
12 Burpees
20# DB
Time: 11:26
Notes:
I added another round at the end of the 5 to try to match the average time of the RX’d workout, so that probably put me around 14 minutes. Couldn’t do the full thruster warm up at 25# DB so decided to go with 20#. Next time should probably do either 25# with same rounds and reps or up the reps with same weight.

11:52 - 20lb dumbbells

23:35 scaled to 15kg dumbells.
43/1.78m/75kg

Yikes, this looks uncomfortable to say the least! I think some good times will be under 15:00 or so. Here are some thoughts on scaling this sucker: 

Thrusters- The overall volume is high and I consider the prescribed weight to relatively light to moderate. I’ll coach my athletes to use loads that allow them to complete at least the the first round unbroken, and the remaining rounds with only 1-2 short rest breaks. I will have athletes reduce reps, as well as the load, if the volume is too high. If you are following the programming a few days/weeks behind, I would also look to see what tomorrow’s workout is and let that help guide the scaling. For example, if tomorrow’s workout involves light and high-rep squatting, I might actually use some heavier than usual dumbbells and reduce the reps, instead of reducing the load and keeping the reps high. 

Burpees to a 6” target: The overall volume of burpees isn’t crazy, but the fatigue in the shoulders and legs from the thrusters will make these reps very difficult. I will look to make sure that my athletes are completing the reps without significant rest breaks. I will have most of my experienced athletes do this as prescribed, touching hands to a pull-up bar, ring, or wall marking that is 6” above reach. I will have most newer athletes reduce the reps and height of the jump as needed to maintain consistency of reps. 
Here are some potential scaling options
Option 1: For those that have plenty of experience but the load is too demanding for the number of reps to be completed:
5 Rounds
21 Dumbbell thrusters (35lbs/20lbs)
15 Burpees to a 6” target

If tomorrow’s workout involves light and high-rep squatting, I may scale this athlete to something like:
5 Rounds
12-15 Thrusters (45lbs/30lbs)
15 Burpees to a 6” target

Option 2: For those that are newer or where the overall volume is too high. I potential option may be:
5 Rounds for time of:
10-15 Thrusters (light load)
10 Burpees to a low (or no) target

Rx’d - 15:51

22:49 Rx

Kept a consistent pace of 9/7/5 thrusters, and 6/5/4 burpees.

12 kg x 2 kettle bells for 3 rounds, 15 burpees for 3 rounds, 20 minutes. Whew, evil workout!

Scaled to pair 25 lb. dumbbells. 
All else Rx. Completed 18:34. 🤢

Scaled to
15# db's
22:13
that was an appropriate scale for me---it sucked.
m/49/175

25:42 35lbs

17min24sec with 25# dbell 

16:44 w/20#db

Scaled to 15kg db
17.03 min 👍

INTENDED STIMULUS

Burpees and thrusters is a fantastic combination. Or it is awful; it depends on who you ask, and at what time you ask. This workout is a longer effort (~15 min) that will test your grit as much as your physical capacity. Choose a weight for the dumbbells you are confident you could do 21+ thrusters unbroken when fresh. Test during your warm-up sets, dumbbell weights can be deceiving. On the burpees, scale the number of reps or the range of motion to guarantee that you can keep moving here during the whole five rounds. Keep in mind that part of the purpose of having a target is to make sure you are fully extending your body at the top. Flat body at the bottom, flat body at the top, that's a burpee. So even if you don't have 6-inch target make sure to extend legs, hips, and arms at the top of each rep. This is the kind of workout we crossfitters love to hate, but it is also the workout that makes us different, that makes better. Fight hard, push hard, keep grinding!


OPTION 1
5 rounds for time of:
21 dumbbell thrusters
15 burpees (no target)

Load range: 25-lb. - 40-lb. DBs

OPTION 2 
5 rounds for time of:
18 dumbbell thrusters
12 burpees (no target)

Load range: 20-lb. - 35-lb. DBs

OPTION 3 
5 rounds for time of:
15 dumbbell thrusters
12 burpees to a box

Load range: 15-lb. - 25-lb. DBs

Champions Club Scaling Notes:

RANT:
Just a Workout. Just a brutal, miserable, elegantly evil workout. Higher volume usually means it's difficult to keep intensity, and considering it's objectively the two least-favorite workouts in CrossFit, that makes resting even more likely.

I SHOULD TRY THIS AS RX'D IF: I could do all the thrusters in a row every round if I really wanted to (I don't), and the jump touch doesn't throw off my rhythm or form

GROUP VERSION: as is, just a few adjustments on the burpees: since the volume is high, I might use a tire or box to keep the firm good and the reps as rx'd. Secondly, I'll just use the ol' honor system and ask the peeps to jump higher than usual.

INJURY VERSION:
Upper-body injury - 21 one-arm thrusters, 21 high(ish) box jumps, 5 rounds
Middle-body injury - push press for thrusters, box burpees
Lower-body injury - push/strict press for thrusters, bike sub for burpees

WARMUP:
Kipping handstand push-up - upside down thruster
Squat - thruster prep
Kb swing - core to extremity prep
Jump rope - always
Pull-up - spend some time hanging

GENERAL FEAR LEVEL: 7. If you scale right/decide to really push yourself this could be an 8.

Globo scale-as rxed.  Jump high if you don't have a target.  Use the closest weight dumbbells if 45/30lb ones aren't available.

Warm-up for 190910:
GENERAL WARM-UP

2 rounds of:
500-meter row
10 hip extensions on a GHD
1x "Burgener Warm-up" with an empty barbell
   3-5 reps of down & up
   3-5 reps of dip, shrug, elbows high & outside
   3-5 reps of muscle snatch 3-5 reps of snatch land
   3-5 reps of overhead squat

SPECIFIC WARM-UP

Dumbbell thruster
3 rounds of progression, performing 5 reps of each:
- Pausing front squats (3-sec in bottom of squat)
- Pausing strict press (3-sec overhead)
- Pausing thrusters (3-sec overhead)
- Thrusters
*Start by using light dumbbells on the first set, increase the weight slightly on the second, and use the intended workout weight on the third set.

Burpee
10 scapular push-ups
10 push-ups
10 jumping air squats
10 burpees

Practice
5 thrusters
5 burpees