CFWUx1
18-0 45lb
20-0 40lb
20-5 20-5 20-10 35lb

18s (+14) @40kg BB push press. Step ups to 20" bench with two 5 gallon water bottles. 50-55 seconds on clock for PP.
27.07.20
15. 15. 15. 15. 16 @40kg BB push press. Stepup to 20" bench with two 5 gallon water bottles. Managed the steps with about 40-50 seconds remaining for push press.

No box or dumbbells
5 2 minute rounds with 2 minute rest between:
85#
40, 30, 25, 20, 15 back squats
5, 6, 10, 10, 8 barbell shoulder to overhead

1,1,1,2,3rx

36 reps Rx
7 - 7 - 7 - 7 - 8

M/47/67”/180
scaled to 25# db
12-16-19-15-20=82 reps

12-12-10-8-8 = 50

17-17-10-10-10 rx’d

200324 - 12-12-10-10-10 

M/34/6’/175#

80 reps Rx 
(24/20/15/11/10)
63 last time around 

Used 2 45lb DB’s. All I have

Rounds we’re: 21/20/18/20/22
total 101 reps

M/27/195/6’1”

M/39/111kg
Sub 50kg barbell
10
10
10
10
10

20,27,20,23,25 20# dumbbells, 20 inch box otherwise rxed

Subbed w/ home equipment, much lighter weight.

18–17–29–15–21–total 100

20” box step ups
45# barbell

201003 WOD
Push press reps: 18-24-20-19-21

Adjusted to complete at home-
5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
*15lbs dumbbells, 16-in box 
*female, 5’5, 125 lbs

Subbed 135# barbell (on shoulders for step ups) for both movements.

6-6-7-6-7

200324 with same sub format was 2-4-3-3-4

35# dbells & 20" box: 13, 12, 7, 0, 4 (step ups gassed me; extremely hot in garage)

M/49/5’10”/200#. Did 20” box step overs on 0325 so stayed consistent today. 2x50# Rx. 16/17/13/14/15 PP reps = 75 reps (vs 64 on 0325). 14/6; 12:8; then 8/6/6 for step overs. Grip killer

20" box, 30lb dumbbells

35-33-26-26-17

Male / 39yo / 173cm / 77kg
SCALED
10kg DB / 21' box
50 reps

RX:
200324:15-12-10-10-10.https://youtu.be/HR_i13Zgt0E
201003:20-20-12-12-12.https://youtu.be/UDbJwr_HpWk

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

64 - Rx (16-14-12-10-12, 1:10-1:06-1:20-1:35-1:25)

36lbs DBs, 20” box
80 presses

last time, same setup, 67 presses

22-21-15-15-17

Champions Club Scaling Notes

RANT
Comments were broke!

WHAT ABOUT THE MOVEMENTS
Step-up - weighted lunges (which are technically squats) with more range of motion
Push press - overhead pushing with a little jump and an open-circuit (dumbbells instead of bar)

WHAT ABOUT THE FORMAT
Stamina is the main factor here, and the burn can feel pretty rough, especially when given 2 minutes to rest. So instead of recovering our breathing, we should see how much of that muscle burn can go away in two minutes.

TECHNIQUE SCALE
8 rounds of:
20 lunges
20 push press
*rest 1 minute in between

CONSISTENCY SCALE
As is

INTENSITY SCALE
Sub box jumps for step-ups, lighten up push press weight a bit.

MY STUFF
I kinda coasted through this one. Used 25-lb. dumbbells at first then up to 35's. 20 reps every time. I went harder for sure last time this came up.

GENERAL FEAR LEVEL: 5

Injury scaled (wrist/knee) to 5 rounds, no timer, w/ 15# and :30 sec rest between rounds
20 box step ups & 10 shoulder presses 

35# dumbbells, 20” box
dropped to 25# dumbbells last round
21-21-21-14-19

Scaled to 25# DB
9-7-8-8-8

12/12/8/10/9 with 35# DBs and 18” box (lowest height I have). Compare to 9/9/7/7/7.
Before and after: 1,000m row.
Completed 10/03/2020.

Subbed to 25 lb db but 20 in box 
25 31 23 24 25 

0, 0, 1, 0, 2

scaled to 40lb dumbbells 
14,15,14,15,13

compare to 200324:
35lb dumbbells 
20,19,20,19,22

What a difference 5lbs makes. 

Scaled to
35#/20" and 15 reps
12/14/16/15/16
m/50/175

Scaled to:
2x45#DBs

111

5 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds
20” box 25 lbs
dumbbell push presses 35 lbs
16-16-20-20-20
total 92 reps

Scaled to 45lb DBs
18, 19, 20, 16, 14
Did this yesterday but looks like the comments weren't working then.

Male 50/181cm/76kg 
Sub 1 pod KB 
50 cm box
74

No box, so did 20 DB lunges instead. Rx weight.

17-19-20-20-18 (94 total)

R1: 14 ( I forget and did box steps ups with dumbbells))
R2: 40
R3: 30
R4: 33
R5: 35
total: 152

R1: 14 (I forgot there was rest!!)
R2: 22
R3: 20
R4: 14 (I took too long on the step ups)
R5: 24
Score: 94 Rx

20-18-14-13-10 = 75 Rx 
Box step-ups took longer each round
m/52/5'11"/200#	

39:07 RX
unbroken OHS
sets of 3 SDHP for first 2 sets, sets of 2 last 3 sets
very effective workout
i tried to go faster on the run like Pat Sherwood advised, but it wasn’t to be.

Scaled/Subbed: 35lb Plates and 75lb barbell (no DBs), Bench step-ups (no box)
25-25-27-28-30

Hands were pretty torn up from 201002 so I reduced the weight.

rd1 - 40lb step up on tire - 20 reps
rd 1 - 40lb shoulder press - 10 reps
rd 2 - 40lb step up on tire - 10 reps and 10 reps no weight
rd 2 - 40lb shoulder press - 10 reps
rd 3 - no weight step up on tire - 20 reps 
rd 3 - 40lb shoulder press - 8 reps
rd 4 - no weight step up on tire - 20 reps 
rd 4 - 40lb shoulder press - 6 reps
rd 5 - no weight step up on tire - 20 reps 
rd 5 - 40lb shoulder press - 6 reps

10:36

Will post the wod here: 45# dbs on set 1,3,5 and 35# on 2,4. 20" box. 
Reps of 17/17/19/25/15 = 93 total 

Previous 3/24/20: 35# all sets & 102 reps

Comments not working on themain workout post

Love the added content on the recipes. 

Keeping up with all the various names for sugar is a full-time job. Who knew sugar had so many monikers?