CFWUx2 10*45dl*2 burgener 10*95+1clj 10*125+1clj
23:42
125 135 146 157 168

10 rope grip pull ups each of 6R (started and finished)
5.4.3.2.1 clean & press @ 25.35.45.55.60kg
Didn't time but it was probably around 20 mins.

5-4-3-2-1
4 towel pull ups per 
125-135-145-155-165#

12:05

12:05. female rx, 3 rope pull-ups ups per rope climb

scaled cleans: 135-155-175-195-215(f)

13:11

11:05 with 12’ rope climbs from seated (used legs after the first 2-3 pulls each climb)
145-155-165-185-205: last clean and jerk were ugly. Last time different scaling:


April 2018:
12:27 155-165-175-185-205lbs. 
Skipped the "5" rope climbs. Started with 5 c and j and finished with the 1 at 205. Only have an 11.5' rope so I subbed no jump double-ups. These are harder than 15' climbs.

178/41/69”

15:11 legless rope climb

M/34/6’/175#

11:56 Rx

8:03 Rx

M/27/195/6’1”

Just got my 1.5" rope! Didn't time this one...just for completion. Sc to 1 rope climb 15' before each clean. 
125#(5)/135(4)/145(3)/255(2)/165(1)

M/39/169
Afternoon workout
Sub 9 PU for rope climb
18:45
145, 150, 155, 160 and 165#
All PRs.

14:51 but I felt I could have gone faster as my garage isn't tall enough so I had to do rope climb from floor

M/43/6’3”/215

14:25 and missed the 225 Jerk. Fun and getting back into it!

Scaled C&J weights to 135-145-155-165-175

14:55

Scaled to 5/5/4/4/2/1reps of:
Clean & Jerk and lay-to-stand rope climb 
35#/45/55/65/70/75
16 min
miscounted on second round so just went from there.

7:33

125-145-155-165-175
3x ring rows

34/M

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

14:03 - Sc (115-125-135-145-155)

14:49

19:40

Subbed Ropes for pegboard

Rounded cleans to 5s!

Rope climbs
C&J  55-65-75-85-95
12:21

M 50/190/6’
11.02@ women’s weight.  Had to change weight after each round.

Subbed
5 jumping towel and 5 strict pull-ups per 1 climb
CJ-145-165-185-205-215
Time: 24:02

Anyone’s lower body hurting from that Front Squat workout?

Did 5-4-3-2-1 Strict Pull ups
Did C&J with the womens weight

6:53

10-8-6-4-2 strict pullups
5-4-3-2-1 C&J (145,165,185,205,225)
finished in 8:54. Definitely underestimated the C&Js. Thought I could go unbroken... I was very wrong 

What subs are you guys using for rope climbs? Some type of sled drag maybe?

Scaled C&Js to 145-160-175-190-205
11:20
m/52/5'11"/200#	

2011 Rope-Clean Event
5-4-3-2-1 reps for time of:
12-ft rope climbs 
Clean and jerks 115-150-165-180-200
Increase weight on the clean and jerk each round.
feel stronger  perform better latter in the day work-outs
19:35

Subs/scales to:
5 towel and 5 strict pull-ups per 1 climb
2x70#DBs for cj 

26:26

Women's rx
22:40
On rope climb # 3 of the set of 5, my rope came apart and my foot got caught....had a moment of panic:)
Maybe 8 years hanging from a tree outside in Michigan weather took it's toll.....
Rope climbs were very slow to say the least.
But got it done.
m/50/175

15 min amrap
10 alternating single arm c&j  42 lb. Dumbbell
2 supinated pullups ( with slow descent leaning on one arm)

Score; 8 rds + 6 reps

13:53 Rx 

C&J: 135-145-155-165-185
Towel pull ups: 15-12-9-6-3

12:11

Male 50yo/180cm/79Kg
Sub 55 60 65 70 75 Kg bar
8:05 (excl time  for change)

Scaled C&J to:
145/155/165/175/185lbs
19:56
Didn't plan to go that slow but after the 1st 5 rope climbs my arms were spent and I went with weights that were heavy for me. The 1st set of C&J were harder than I thought they would be.  Had to squat clean 175 and 185.  This turned into a strength workout for me. 

Rope climb sub: 5 pull-up + knees to elbows, alternating (25-20-15-10-5)
Scaled C&J to 95-105-115-125-135

21:30

Definitely NOT a sprint for me, due to high-volume sub for climbs. Maybe I missed the point of the stimulus but I got a heckuva workout! To keep it "real" (and to save my forearms) I changed the pull-up grip after every 5.

5-4-3-2-1 of:

towel pull ups, each side
C&J’s 145-165-185-205-225

7:19

35/195/5’9/M

5-4-3-2-1
12’ rope climb
C&J 115-125-135-145-155
6:55

Jackie
2 rope climbs per round
5-4-3-2-1 C&J 45-50-50-50-50
9:35

Subbed/scaled:
3x L pull-ups 
C&J 135-140-145-150-150lbs
11:47

M/36/170lb/5’7” 

no rope so for each climb I did 4:
air squat + jumping towel pull-up into a knees to elbows

C&J 125-135-145-155-165lbs

13:05

Tried the Intermediate scale but didn’t make it. I completed:
5 C&J 95#
3 RC
4 C&J 105#
2 RC
3 C&J 115#
1.5 RC
2 C&J 115#
1.5 RC
1 C&J 115# (and failed 120# on the clean)

5 reverse grip pull-up per side
5 clean and jerk - 65lbs
4 reverse grip pull-up per side
4 clean and jerk - 75lbs
3 reverse grip pull-up per side
3 clean and jerk - 95lbs
2 reverse grip pull-up per side
2 clean and jerk - 115lbs
1 reverse grip pull-up per side
1 clean and jerk - 125lbs
1 clean and jerk - 145lbs

9:36

Followed Chris Sinagoga's Consistency scale (sort of):
AMRAP 15 minutes
8 C&J 115#
10 towel pull-ups (no rope)
5 rnds.

Wasn't really feeling it today.  115 felt heavier than normal.  Oh well, any training is better than no training.

5-4-3-2-1 reps in 20:52 of:
15-ft. rope climbs
Clean and jerks, 115-125-135-145-155 lb.

I done )
5m rope climb 
65/75/85/95/105kg Clean+Jerk
time 9:18

9:29
15-12-9-6-3 lay to stand rope climbs
5-4-3-2-1 Clean & Jerks
65-75-85-90-95#

Compare to:
9:46
C & J
65-75-85-90-90#

15'19

5-4-3-2-1 C&J 55/60/65/70/75kg
14 towel pull-up 

RX:8'48''.
https://youtu.be/mml07VxdjHA

Women RX
13:19

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Rope climb - scaling an obstacle with an emphasis on pulling and using as much skill as possible
Clean and jerk - jumping with heavy(ish) weight, big range of motion and lots of changing shapes

WHAT ABOUT THE FORMAT
Meant to be a test, not necessarily a training/practice workout, that was part of a bigger puzzle. Also meant to be a sprint, possibly unbroken.

TECHNIQUE SCALE
Closest to rx'd weight as possible, turn off the timer. If the weight is light start at 6 or something.

CONSISTENCY SCALE
Probably keep c&j from the hang position, do AMRAP in 15 minutes of:
8 clean and jerks (alternate feet on the split)
1 rope climb (any amount of climb is better here than the lay-down reps)

INTENSITY SCALE
5 rounds for time of:
10 push press/jerks
1 rope climb

MY STUFF
I did this partner-workout style. 15 rounds of 4 clean and jerks (135 lbs) and 1 rope climb, I go, partner goes, etc.

GENERAL FEAR LEVEL: 6