남(m)/46/171cm/94kg/2303013/
5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
♀ 75 lb. ♂ 115 lb.
Post time to comments./
오늘기록 43분41초/
최고기록(40/82kg/150619) 42분32초/
월요일 저녁 첫번째와드

CFWUx2 10*45dl burgener, skill transfer 2*95 hclj/thr/sn
64:57

18:24 RX

M/39/5’9”/195#

3 rounds @ 75 lbs.
23:43

On shift and inside. 
Set 1- 115lbs
Set 2- 125lbs
Set 3- 140lbs
Set 4- 140lbs
Set 5- 140lbs
Set 6- 145lbs
Set 7- 145lbs

13:38
75 lbs barbell 

23:53 Rx
I felt slow 

16:03. 5R @25kg of 12HP push press, 9 thrusters, 6 PS and 27 DU. First thing I've done overhead since injuring my rotator cuff hitting a heavy bag 2 weeks ago.

25:52

95#. 41:24

95#

16:30

3 rounds rx’d

20:25 - scaled to 95# and only 3 rds

23:40 scaled to 95lbs. Thrusters unbroken even though I didn’t want to. Single snatches. 


180/41/69”

26:28
2 rnds @ 95#
3 rnds @ 75#

M/34/6'/175#

17:42 at 95#

75# scale
16:10

M/45/6'3"/207lbs
Rx
29:46

21:56, last was 26:23 with 95lb bar. Only used 75 today, beat tired from last night shift plus backs been a little sore. 

12min rxd
M/38/215lbs

Scaled to 95#
11:59 M/44

24:50 RX
Much harder than I thought but a really good workout. 

30/m/5'11"/175

13:18 for 3 rounds using 75#

40yr old male at 235lbs 5’11”

Scaled to 95lbs 20:11

4round +4 rep en 30 min 

5 rounds for time of:
12 hang power clean (did not see the "jerk")
9 thrusters
6 power snatches
14.38
85#

32:00 3 rounds 75lb

32min  75lb 3 rounds

I did hangs for the power snatches as well

Scaled to three rounds @ 95 lbs

Just under 15 minutes 

Scaled to 3 rds: 18:24

18 mins @ 65lbs 

Women’s Rx
10:27

25:46

scaled to 75#
15:27
That’s a good one. Going into my WOD notebook. 

150212:  17:33

57/5’8”/160

scaled to 55#
23:20

21'20"
Scaled to 95# 

5 rounds in 21:58 of:
12 hang power clean and jerks, 75#
9 thrusters, 75#
6 power snatches, 75#

Had a fantastic time at CrossFit Bulls and Bears in Frankfurt for the Level 1 Trainer course! Great gym, great athletes, and great instructors. Thank you so much!

23:55 at 65 lbs. 
So I can't read and did squat snatches 
Still a beautiful programmed wod 

24:39 RX

75lbs
20:00 flat
I just sucked today

Rx’d 
32:45

Did not check time:
HPC- 85lbs
Single arm K/bell thrusters - 35lbs
Power Snatch - 65lbs

All unbroken (except last round of HPC) with a 30m walk between rounds.

Scaled to 95#
19m45s
Pretty happy with that.
Thanks

23:19
3 rounds 
45 lb.

3 rounds @95lbs

14:38

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

19:10 - Sc
First 2 rounds at 115lb, last 3 rounds at 95lb. I was taking too many breaks.

22:30 
scaled to 80lbs

15:17s
45#

Capped at 15 min
75#

Finished 4 rds with 4 sec to spare

Lungs were workinggggggg!

M/36/172

27:20 @95lbs

unlocked the torn hands powerup!

Rx 20:03 

M/39/112kg
27'19 rx

M/34/180

women’s Rx

14:41

M/45/6'2"/180#

35# DxKB for this one the rest as rx'd 
11:28

17:56
scaled to 95 lbs.
M/42/5’8”/160

22:59
subbed 2x35lb dumbbells

I go light on overhead stuff cause I always seem to hurt my shoulders.
I probably could have rested less but was focusing on form. No injuries!

Scale to 95-lbs
14:12
m/52/5'11"/200#

17:15@88lbs

Great idea for bringing this course back. The training guide for the previous in-person course is extremely useful.

12:56
Scaled to 55#, a little too light for the Clean & jerks, but I was scaling for the snatches. 

19:57
30# dbs ea arm
6 reps ea side for snatches

Not even close to RX

Switched to single arm dumbell at #60. Except thrusters I kept those at #110 to punish myself for being bad at this workout.

Cut reps to 8-6-4

My fiance was watching/coaching.  Pretty ugly.

With 20# weight vest, 28:01. 

This was brutal.  Definitely a tough WOD, but also felt like a ‘high gravity’ day.  Feeling smoked even by the end of the first round.  On the plus side, the “bounce” HPCs went a lot better – no bruises – and didn’t tear any new callouses.  Did those usually 6-5 and then the last one into thrusters.  Did thrusters 6-3 – these were not as bad as anticipated.  Power snatches as all singles.  About 8 minutes slower than when I did this (sans vest) in 2015.

47m/5'10"/185

18:55. First time ever doing a CrossFit workout so pointers and suggestions for good Beginners resources Would be appreciated!!

16:20 Rx 

33 y/o F/185lbs

shoulda pushed in that last round to stay in minute 15 but ... 😩😩🔥🔥

Sc to wm Rx
18:52

37yo/ M / 230lbs
Really new to crossfit but the workouts have helped me drop almost 40 pounds in 6 months. 

Just finished todays WOD and subbed 8 pullups for the snatches. Finished all 5 rounds in 14:51 @ 115lbs. 

Still learning the lingo. Have a great day everyone!

Women's Rx - 17:48
Was going for 3:00 rounds.  Rounds 1,2, and 5 were on track.  Rounds 3 and 4 were rough, metabolic distress!  Should have pushed a little harder.

Jackie, scaled weight to 35# - 13:15

Sweatfest!

5 rounds for time of:
12 hang power clean and jerks
9 thrusters
6 power snatches
65 lbs 17:45
  tried to keep it at 15 min as described in time lay out to complete.(Rough)

14:21
2x 45# dumbbells 
subbed push press for thrusters.

Women's rx
25:37
m/50/175
compare to was
scaled to 
5 rnds
9/6/3 @ 105#
26:56
I'll let all of you that are better at comparing data than me to let me know how they compare to each other:)

Scaled
4 rounds @ 100 lbs

19:25

Was planning to do all 5 rounds but tweaked my shoulder in rd 4 snatches. Thought it was wiser to end after 4 than risk injury pushing thru another round.

Scaled to 42kg
36:51
43/1.78m/77kg

Hello

Fairly new to using the website... when I see Reza's and Chris' comments (WOD Analysis) are these official CrossFit comments from CrossFit coaches or individual's opinion? 

Just curious and wondering how it works. 

Thanks in advance for help. 

Rich

RX:23'31''.
https://youtu.be/yoiM42T_1og

Scaled to 40kg with power cleans instead of snatches
21.11 min 😅👍

CrossFit Bulls and Bears, schon wars...freue mich euch kennenzulernen und als dein "Red Shirt" gewesen zu sein!  Be well and Squat better!  Mac  

WOD ANALYSIS

Coaching notes:
I don't like this program for several reasons. This program is not designed for beginners. This WOD is combined of 3 high skill movements that the beginners cannot perform them. Moreover, this WOD causes injury, because the athlete must complete these high skill movements in the shortest possible time and most of the pressure is on the shoulder joint. This exercise causes injury with the slightest carelessness. In fact, this WOD is designed for advanced athletes.

Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.

Modality: This exercise is a single modality WOD that uses of three high skill movements in weightlifting element, similar to yesterday.

Purpose: This WOD is fire the shoulder muscles because each three movements challenge the shoulder muscles. The athlete must complete the
exercise in the shortest possible time to earn more points so the purpose of this WOD is to increase the speed while performing a skill task. By doing this, the athlete learns how to perform and manage the high skill movements correctly at high speed.

Note: This WOD set in 5 rounds. So overall, athletes should perform 60 reps of C&J, 45 reps of thruster and 30 reps of snatch.

The reason for choosing reps & weight: The number of repetitions decreases in order of movements. This is due to two reasons: increased fatigue
as well as increased resistance. What we see on paper is that the resistance is constant. But in practice it is different. When the resistance value is constant, we lift that resistance easier by using c&j than the snatch due to the use of more techniques. This is the reason why our snatch record is always lower than c&j. This is also the reason why less repetition has been used for snatch in this program.

Time to perform: This High intensity WOD takes about ≈ 15 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 13 min.

Running a class: Trainers have ≈ 45 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Strength, muscular endurance and cardiorespiratory play a major role in this exercise. Furthermore, mobility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is a dominant energy pathway in this exercise program.

Anatomy:
C&J: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps 
Snatch: Trapezius (upper fibers), Anterior & middle & posterior deltoid, Triceps, Gluteus maximus, Quadriceps
 _________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 6 min
Specific warm-up for C&J: ≈ 8 min
Specific warm-up for thruster: ≈ 6 min
Specific warm-up for snatch: ≈ 8 min
WOD: ≈ 15 min
Cool-down: ≈ 14 min

You can see my other analysis in my Instagram page.
Train hard and challenge your body. Enjoy it;) 
GOOD LUCK

I'd like to thank Matt Lodin and Gene (don't know his last name) for the wonderful class they presented this weekend at CrossFit Fury, Goodyear, Arizona. Their professionalism, expertise, and instruction of the Level 1 Trainer Course was exceptional. I've gained a lot of knowledge and practical applications that myself and others will benefit from. Thank you this amazing opportunity!!

Best regards, 

Rodney Paguia

24:27 
CFHIM - MAKING PEOPLE BETTER

Champions Club Scaling Notes

RANT
Usually when there is a set round total it means that intensity/speed is a main goal. And since the reps are low here, I would think the same thing. These are three movements that are pretty technically demanding - at least compared to the other things we do in the weight room - so if the technique is not there then the speed/low volume might need to be adjusted.

WHAT ABOUT THE MOVEMENTS
Hang c&j - jumping, jumping again, squatting without connection, overhead support (pushing), upright torso demands
Thruster - squatting, pushing, jumping sort of, overhead, upright torso, big range of motion, overhead support (pushing)
Power snatch - jumping, squatting with less range of motion, overhead support (pushing)

WHAT ABOUT THE FORMAT
Check the rant. 

TECHNIQUE SCALE
AMRAP in 12 minutes of:
12 box jumps
9 thrusters
6 hang power/muscle snatches
*practice the ex'd movements for the warmup

CONSISTENCY SCALE
5 rounds of:
15 hang clean and jerks
15 thrusters
15 hang snatches
*weight should be light enough where all reps are unbroken

INTENSITY SCALE
As is

GENERAL FEAR LEVEL: 7