남(m)/46/171cm/94kg/230511/
10 1-minute rounds of:
3 thrusters=>55kg
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
♀ 125-lb. thrusters ♂ 185-lb. thrusters
Post number of pull-ups completed each round to comment/
오늘기록
1-2-2-3-1-2-2-2-2-3회(쓰러스터 55kg)
최고기록(43/82kg/180517)
0-0-2-1-3-3-4-0-1-0회(쓰러스터 65kg, 네번째와드)/
목요일 저녁 두번째와드

Beginner 
6 min ring rows 
10 OHS empty bar 35lb
Ab cash out: 6 rounds 30 sec plank 30 sec rest

CFWUx2 10*45dl+1thr*2 10*95dl+1thr*2 5*135dl+1thr
5*10c2b=50

7/7/7/7/7/7/7/7/7/8 = 71 RX

M/39/5’9”/195

6, 4...
Thrusters@ 50kg. 3, 4, 4, 3...
100m m/c sprints@3% & 17kph
Strict C2Ring pull ups
Worried that my bar was a little light after first round I added an extra thruster in rounds 2 and 3 but was soon humbled.

scaled to 155#
subbed 100m row for run
5-5-5-5-5-5-6-6-6-6

7, 7, 6, 6, 6, 5, 7, 6, 5, 6
Scaled to 155 lbs. 

135#. 4,4,4,5,4,4,4,4,5,6

10 rounds - Not able to complete all in 1 so I just completed the below rounds. 
3 Thrusters 145#
120 single unders
5 chest to bars
2 min rest

Did a modified piece in my living room due to dangerous air quality. Still got a headache. E3m: 3 dumbbell thrusters at 140
2x70lb. This was a tough weight for me. Shoulders needed the rests. Adding some pulling would’ve made my movement terrible or dangerous. 

181/41/69”

only 1 minute rest, subbed 50# dbs in thrusters, and subbed 10 push-ups on dbs for sprints

36 pull-ups

12-12-9-9-7-7-7-7-7-8 rx’d

M/34/6'/175#

83 reps Rx
(10/8/9/8/8/8/8/8/8/8)

10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
♂ 115-lb. thrusters
7,6,7,6,6,6,6,6,6,6

Scaled Thrusters to 60kg (135 pound)
15/14/14/14/14/13/13/13/12/13 = 135

thrusters @ 95#
shuttle sprint AS RX'd
cannot do c2b so did decline pull-ups 6-7-5-6-6-6-6-6-6-6
added 7 leg lifts in the roman chair during "rest"

I did the thrusters with only 105 lbs. shuttle run was done with marks on sidewalk at 5,10,15 meters then did the C2B pull ups. Completed 84 strict C2B. Good workout.

M/ 46/ 135 lbs 
first time since breaking left arm working out with Thrusters.
i warmed up slowly, adding weight to the movement.
i went with only 105 lbs and they get good overall. 
kept most rounds similar but went out too easy and did my push enough on first round.
completed 83 C2B pull-ups. The pull ups were on a hung bar off a tree. It’s a simple set up but on high rep C2B it requires more patience as the bar seats but still a great workout.
next time I’ll either go 125 or 125 or 135. Great workout and each day I get a bit stronger and closer to where I was pre accident. Patience.

118 rx 
7/10/12/12/12/5x13

modified to 165lb. Everything else Rx

Reps: 12/12/11/10/12/10/10/10/10/10

107 total

M/6’1”/195/27

3x Thruster 50kg 
5/10/15m
Max Pull-ups 

9/10/8/8/8/7/7/7/7/7

Ground PT test

then

3 rounds of this WOD
29:04
6:11 10 pull-ups 
8:02 11 pull-ups 
9:34 12 pull-ups 

brutal!!

Thrusters = 30kg

11
11
6
5
5
4
4
4
4
4
Without shuttle sprint duo to not enough space

Can't do thrusters yet since pulling my lower right back a week ago so came up with my own wod.
15 min. amrap
5 HSPU to two blue plates
10 squats
5 pull-ups
10 unanchored abmat s/u (heels not together)
8 rds exactly

C2B pull-ups: 40 (4,5,4,4,4,5,2,4,4,4)

Scaled weight to 50# DBs for thrusters. Bad open blisters from “DT” and can’t clean the barbell today. Still 112 degrees outside. DBs were hot to touch. 

Scaled to 103lbs with 2,3,2,5,2,2,4,5,6,6 for pull ups 

71 C2BPUs @ 115#

JonNYC 51/180/5'11"/xfit since 6/08

Scaled 115# thrusters, shuttles as Rx, 37 band assisted pull-ups 

M/24/5'8"/160lb
CrossFit AFK

10-10-10-10-10-10-9-9-11-12
Sc - 125-lb., zig zag shuttles to fit the distance indoors. 

8
6
6
6
6
6
6
6
6
8

Traveled yesterday. Did a scaled version today, Wed 8/26:

Same format with
46lbs DB thrusters (50% net wt)
Strict pull-ups

9-10-11-10-9-9-9-9-8-8 = 92 pull-ups

Thrusters weight: 3@ 115lbs
Sprints Rx
Pull-ups: 7,6,5,5,5,5,4,4,4,4

Don't have a bar or pull-up bar so had to go back to my 50 lbs dumbbells (getting a LOT of use out of those!)

DB Thrusters (2x50 lb)
Shuttle Sprint
DB Row (2x50 lbs)

Did 12 reps of rows for all sets.

Loved this workout!

10 rounds total; 1 round every 2:30 minutes
Thrusters weight: 3@ 85#, 85, 90, 90, 95, 95, 95, 95, 100, 105
Sprints Rx
Kipping pull-ups: 5 reps each round
Fun!

125#
5-3-4-3-3-2-3-2-3-4

Subbed 4 thrusters with 2 65 lbs dbs and 10 burpees, also strict C2Bs; could not tell you what rounds but a sporadic amount of 3 and 4s and last round was 2 C2B

50 lbs db thrusters
5 Cal bike
9-8-8-8-8-8-6-7-7-8 C2B

Not much time very late mix it up a bit did five rounds of
3 thrusters at 155 lb
5 deadlifts at 225 lb
7 chestt to bar pull-ups unbroken
2 minutes of rest

Use what you have :) i did 10# db thrusters (heaviest i have) and push ups bc nothing for pullups.  41 pushups

Thrusters (115lbs)
60 yard shuttle (5/10/15)
Strict Pull-ups 
9/9/10/10/10/10/10/10/10/12

No bar so I did bentover rows with 50 lb. dumbbells 

50 lb. dumbbells for thrusters

10,10,10,8,8,9,9,9,8,11
92 total reps

4, 5, 4, 4, 4, 4, 4, 4, 4, 4 Rx

Scaled to 135lb thrusters
80 total c2b, 8 per round

Sc to 45# DB, ring PU
7/6/6/6/6/6/5/5/5/4

Rx only 8 rounds

5/6/7/6/6/6/6/4 = 46

8th round the thruster almost went to singles so listened to my limits and hung it up. 

35/195/5’9/M

20kg plus Rogue stubby bar

1: 0
2: 5 band assisted pull-ups 
3: 7 “ “
4: 5 “ “
5: 4 “ “
6: 5 “ “
7: 4 “ “
8: 4 “ “
9: 4 “ “
10: 4 “ “

scaled thruster to 130lbs.
chest to bar: 9-10-12-11-9-9-11-9-10-11

Scale/sub: 5 thrusters 135-lb, 5 burpees, MR CTB-PU ("taking care" of calf strain)
10-10-9-9-9-8-8-8-8-8 = 87 reps
m/52/5'11"/200#	

thrusters = 75lbs
6 10 yd sprints in back yard
5 5 5 5 5 3 4 4 4 5 = 45 total

rested 1 min between rounds on first 5 rounds then 2 min afterwards
24:04

60kg trhusters
Strict pull ups 12-9-8-8-8-8-7-5-6-5

16-16-11-12-8-8-9-8-10-8 = 106

125lbs. 

Man, fantastic fitness. Loved this one. I coached today for the first time since quarantine. Had to step down from coaching to save my business unfortunately, but I used the Pegboard since I had it at my disposal. Average 2 pegboards around. Got 3 once, and 1 once. Great, great workout. 

112 C2B pull-ups 
subbed 60# dbs thruster, 6 x 5 yd sprints

Scaled to 65# 
5-4-5-6-5-5-4-5-5-5= 49 pull-ups 

As rx’d, 59 total reps (6-6-6-6-6-6-6-6-6-5).

Whooo, those are some heavy thrusters.  Happy just to complete this – did not push too hard to get extra reps.  Got 6 the first round, and just tried to hit that each time.  Shuttle runs through the yard.

47m/5'10"/185

Scaled weight to 60 kg
6x10m shuttle run
6-7-6-6-6-6-6-6-6-6 (61 total reps)

Scaled weight to 135#

12-11-9-9-8-8-9-7-8-8

155 LB thrusters
Still getting used to kipping

6/8/6/8/8/8/6/6/8/8 = 72 total

Workout of the Day

5
10 1-minute rounds of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps of chest-to-bar pull-ups
Rest 2 minutes between rounds.
135 lbs thrusters
4-5-5-5-4-4-3-3-3-2
38 total

Subs/scale:
6  2x45# DB thrusters
strict pull-ups 

10,9,9,8,8,9,9,8,8,8 (86 total)

Scaled to 115lb thrusters
shuttle sprint and pull-ups as rx
10-10-10-10-10-10-8-8-9-8 = 93 

RX:（13-11-10-8-8-8-8-9-8-4）（total：87reps.）
https://youtu.be/hEy_l8-mvRA

WOD ANALYSIS

Coaching notes:
First of all, this WOD is highly technical designed. This pattern of design reflects intelligence and ingenuity.

Template: This WOD follows 1 min all-out interval manner. This program cleverly used two templates of For Time and AMRAP together!!! In fact, the athletes must perform 3 thruster and 60-yard shuttle sprint in For Time template, and next perform max reps of C2B pull-ups in the remaining time as the AMRAP template. 
Overall, scoring is based on max rep C2B pull-ups. In order to have better record (max rep), athletes must have enough time, so they have to complete 2 first movements in fastest time.

Modality: This exercise is a triplet modality that is combined a heavy weight movement from weightlifting with a sprint run from metcon modality and a high skill movement from gymnastic modality.

Focus: This WOD is focused on minimum time to perform the first part (for time) and max rep for second part (AMRAP), per each 1 min rounds. Trainers should encourage athletes to do it with their all-out effort and maximize their rep record.

Purpose: This WOD improves the strength, stamina and cardiorespiratory endurance. In this WOD, athletes learn to how control the fatigue and continue the reps for break the records despite being tired. Moreover, the ratio of work to rest is designed 1 to 2, so the athletes have enough time for recovering and this break time encourages athletes to try with their maximum effort.

Scoring (time &reps): The first part of this WOD (3 thruster and 60-yard shuttle sprint) takes about under 35 sec. As a result, athletes will have 25sec for max rep of C2B pull-up. The number of rep in this item determines the athlete's level.

Scale method: The weight of thruster must be scaled to allow the athlete to perform it unbroken.

Running a class: Trainers have ≈ 30 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, stamina and cardiorespiratory play the major role in this WOD. 

Physiology (energy pathway): The lactic acid system is the dominant energy pathway in each 1 min all-out intervals. After each round, the athletes recover during 2 min rests.

Anatomy:
Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius, Tibialis anterior.
C2B pull-up: Rhomboid, Latissimus dorsi, Biceps.
_______________________
Running a 60 min class:
Whiteboard: ≈ 3 min 
General warm-up: ≈ 5 min
Specific warm-up for thruster ≈ 5 min
Specific warm-up for run ≈ 3 min
Specific warm-up for C2B ≈ 4 min
WOD: = 30 min
Cool-down: ≈ 10 min

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

Champions Club Scaling Notes

RANT
I kinda have a beef with the concept of "speed and agility" training. It's kind of common for parents to ask me to give their son or daughter drills like the ladder, cones, and other stuff that is meant to improve their quickness. From my experience in football, basketball, and track, speed and agility is best learned through subtracting unnecessary movement rather than spending a ton of time on traditional quick feet/change of direction drills. So for a wide receiver to improve their speed and agility in their routes, most of their practice, I think, needs to be running their specific routes, making sure there's no wasted movement, and then build their fitness with lifting and gymnastics and all that other stuff. To me, cones/ladder drills can 1) develop muscle-tendon elasticity, which should be developed through teaching correct running/jumping technique anyway and 2) make you better at those specific cones/ladder drills. If you are going to a combine or your team is doing specific testing, then you obviously need to get good at those drills. Otherwise work on your technique and do CrossFit.

WHAT ABOUT THE MOVEMENTS
Thruster - squatting, pushing, overhead, external load
Shuttle sprint  - locomotion, change of direction, unilateral loading, accuracy
Chest-to-bar pull-ups - pulling, more ROM than usual, connection, overhead

WHAT ABOUT THE FORMAT
Looking for a pretty high output here with enough recovery in between to keep the pull-ups pretty consistent. Also, don't slow the change-of-direction down a bit. No need do tweak something.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 thrusters
20 kips
Sprint 50 meters out (walk back)

CONSISTENCY SCALE
Same format kind of but don't set a 1-minute round time cap, just up the thrusters with less weight and set a number for pull-ups. Then rest 2 minutes after each round.

INTENSITY SCALE
As is.

MY STUFF
I tested out a few different formats of this, none of which involved thrusters... I can't believe I didn't see them listed! I am a dingus.

GENERAL FEAR LEVEL: 7