CFWUx2 10s 10dus 10*45dl*2 burgener 10*95dl+1sn
32:48

14:14 RX

M/39/5’9”/195#

20:30, rx compare to 13:19, rx.  Iron plates so no drops this time, and I am definitely not as strong as 5 years ago.

12:48. 4R @30kg and 50 du

Rx 13:40

19:48. 75#, 100 singleunders 

16:51 Rx’d 
tougher than it looked

11:32 rxd. Pushed hard today. Started out with 5-5-4 then moved to singles on power snatches. Too fatigued to keep composure on double unders. Last round was the best with only 2 trip ups. 

178/41/69”

Scaled to 3 rds: 13:42

10:58 PR 

I've always enjoyed your perspective! 
Bang on. This is a badass WOD if someone attacks it. We're going to program this in our gym. 
Forged By Fire Strength and Performance

M/47/67”/180
Scaled to 65#

17:41

36 y/75kg/M

Did 4 of 20 PS w 30kg and 50 DU in 13:03
DU were unbroken mostly
PS were unbroken on round 1, then 8-8-4, then 8-8-4 again, then 8-6-4-2

11:46 rx’d

M/25/5'8"/160lb
CrossFit AFK

13:34 - Rx

Strength
Power clean complex

Conditioning
WOD - Scaled to 65lbs

Tot - 14'24"

M/34/6’/175#

12:01 Rx

23:16 - 65# power snatches taken from mid-shin; DU's were pretty good; overall conditioning is down though.

15 min cap
3 rds
65# hang power snatch 

4 rounds in 11:36, scaled to 20 PS at 55lb and 50 SU each round 

17:55 
My goal was sub 17 but was close. Snatches were sets of 5 and d/u sets of 25. What a beauty wod

14:30 RX
47/5’11/195

14:31 Rx

201116

4 rounds for time of:
20 power snatches
50 double-unders
♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170127.

Goal:
13 minutes

Actual:
11:40 (increase weight and double-unders by 10)

Subbed:
75 lb
30 double-unders

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single unders

SKILL PRACTICE
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Snatch
With an empty barbell:
Burgener Warm-up

Double-under
30 seconds Pinguin jumps
30 seconds rope to side
30 seconds double-unders

M/39/110kg
13'51"
Rx

☆CFHIM 46/93kg
15:24

12’57”   RX

Most of these look like epic band photos. Had the pleasure of doing my re validation with Paulo, although I have been working in the industry for a good while it was great to go through the basics once again.

M/43/6'3"/215
10:25
Prev (39 y.o.): 11:03

4 rounds for time of:
20 power snatches
50 double-unders
♂75 lb.

12:52

10:21 rx
M/44/78kg 

Scaled to 25 DU per round.

16:41

Broke snatches up into 3 sets. I got DUs in 2-4 sets per round. (Best UB streak was 22. I’m pretty happy if I can get 10 in a row.)

9:48 RX
45kg/99 pounds

M/36/170lb/5’7” 

made up two days later

18:00
snatches at 95lbs
90 sec of double unders

got between 15-30 DU each round, best was probably roughly 15 in a row. Snatches probably a tad heavy vs intended stimulus.

10:14 Rx

M/27/6’1”/199lb

RX 12:40

65# power snatch
150 single unders

20:05

Four Rounds

20 x Dumbbell Power Snatch - 50 lbs
50 x Single Unders

13:40

34 / M / 5'9" / 137lbs

4 rounds:
25lb dumbbell power snatches x10
Double-unders x25

11:52

10 DU
11:25

3 rounds for time of:
20 power snatches
50 double-unders
♂ 45 lb.
25:13

☆CFHIM 46/93kg  15:24

Rx’d 17:58

12:34 RX - Double unders have GOT to get better... 

M/41/185/5'9”
15:24 Rx. This 58 degree weather gave me the Fran lung. A slow start back into the sport. 

12:34 rx

11:44 Rx

compare to was 12:48 @ 75 lbs.

12:14

14:42, used 75 for snatch like last time, should have done 85. Maybe next time I’ll go rx. 

4 rounds in 12:47 of:
20 hang power snatches, 65#
50 single-unders

14:59 RX

Should have split the snatches better as I was resting too long.

Rx   8:05

13:14 scaled:
12 alt db snatch at 80lbs
50 dubs

12:21 Rx

sets of 5 psn 
20-15-15 on the dubs

4rds: 12:43

20 PSN (65lbs)
50 DU’s

Rx 12:03

36/195/5’9/M

Sc 75#/2*SU (100)...

15:11 (3:41/4:03/3:48/3:39)

Scaled
56lb Power Snatches
12 double unders
(still have a single under in between and like a.....68% accuracy rate with dubs lol but i'm working on it )

13:25
great workout!

Attended the L-1in Orange Ca. Excellent staff!!! Breakout groups for the movement’s were efficient, very productive and FUN. Lectures were informative with the right amount of humor that kept the class engaged. I learned how to observe, cue, correct and encourage my fellow participants. Really a great weekend of learning in a fantastic environment. Everything ran efficiently and on time! Thank you Crossfit staff, Nuno, Rick, Libby and Alec.....

Thanks for helping this old lady out! .....GMA

M/37/1.80/90 

Scaled
30kg
Single under ( in apartament my gym ) ( 100 ).

18'08


Marina Rara wife 

w/31/1'70/70

iniciante
14'44

10kg
200 Run

Happy..tks crossfit 

M/47/180lbs
11:19 Rx

the plan was to break snatches into sets of 5 with 5sec breaks... The breaks got abit longer close to the finish line !! 

DUs were ok except for a couple painfull whips in the last round. 

M 50/190/6’
Scaled power snatches to 75#.
9.01.

Limited time and equipment, so: 

4 rounds for time of:
20 single-arm DB power snatches, alternating sides | 9,5 Kg DB
50 penguin jumps 

SCORE: 10':08''

Did one more round for good measure, and that was it.

4 rounds
20 power snatches with 65lbs bar
50 high knee jump

19:11

12:34 rx

45# bar for hang snatches as suggested by Mr. Sherwood 
50 hops to a couple bumper plates stacked for double unders. 
 I expected it to hurt. It hurt more than expected. Especially grip & love handles. 

10:49

M/55/185/6’0”

4 rounds for time:
20 power snatches 95 lbs
25 box jumps 20”

13:59

Subbed low box jumps for double-unders because I realized a few years ago that double-unders are a silly gym gimmick that serve no functional purpose (no one has ever been able to point me to a situation in life, sport, military, or law enforcement, where someone has to jump 1-2 inches off the ground 50-200 times with both feet, while making tiny circles with their hands), and I therefore refuse to do them anymore

Scaled/Subbed : 55#, 100 SUs
15:09

Scaled to 55# to keep moving but still didn’t move very fast. 

Scaled PS to 75#.
19:41

Not feeling it this morning, and I was tripping up too much on the DUs - almost to the point of just switching to singles. Great WOD, so maybe I will give it another go in a week or so.

2.2 mile hike with my daughter on my back (about 30lbs total). 
then, nursing rotator cuff still...
4 rft
10 snatch pulls 95lb
100 single unders
time 6:39

Women's rx
15:11
m/50/175

14:55 Rx
170127 was 15:55 
m/52/5'11"/200#	

Did 9:31

3 rounds each for time, rest btwn rounds
15 air squats 
15 squats, 35# DB on one shoulder in rack position 
15 squats, DB on other shoulder 
15 squats, both 35s in rack position 
2:35
2:26
2:22

8:55, rx’d

double under struggle bus today. A lot of broken sets until round 5 (42/8 to finish). Fun workout!

#3rd CF workout ever!!  I need help - Any suggestions GREATLY appreciated!!

WARMUP:
Jumprope - 200 both legs 100/100 single

Complete 4 rounds
10 Push Ups
15 Butterfly Sit ups
10 Walking Lunges
4 Inch Worms

Movement Practice - 
1. Shrugs - 3 Sets of 5 barbell
2. High Pulls - 3 Sets of 5
3. Snatch Balance - 3 Sets of 5
4. Sots Press - 3 Sets of 5. I can NOT do these - any suggestions?  Used 12.5 lb dumbells 

WOD:
4 rounds for time of:
20 hang snatches unloaded - could barely do these - overhead in squat position is a fail for me.  Any suggestions??
90 seconds double-under attempts - these I managed ok - one at a time.

34 minutes.  Help please - and thank you!!

16:29  

m/47/6'1/222

15:41
2 trips out of the 200 DUs. I'm happy with that. Power snatches broken 4-7 reps at a time. 1st round was 3 min. Slowed considerably from there.

8:43, M, 28yrs, scaled to 75#. Damn that stung.

Male 50yo/180cm/78Kg
Bar 40Kg
DU Rx'd 
18:39

Holy Sh*t that hurt. 
23:26 RX

13:23 Rx

Compare to 170127: 15:11 Rx

Love getting to compare scores from 3+ years ago. Finally aged up to the Masters division, but super pumped to still be setting huge PRs. Thank you Crossfit for enriching all our lives greatly.

Shoulders are beat! Used one 35# DB & alternated arms for 20. DU were worse than usual. 😒 15:33 

M39/6’0”/190

15:38 RX

Stamina was the problem today.  Fun one.

4 rounds 
115# power snatch - 20 reps
sub'd double under with 50 tuck jumps

15:46

4rnds
RX power snatches 
150 singles unders
18:48

M/46/6'2"/185#

Scaled/modified to 35# DxKB snatches the rest as rx'd
8:57

4rnds
Scaled 55# power snatches 
100 singles unders
18:39

20 hang power clean - 95lbs
50 double unders

14:38

4 rounds for time of:
20 power snatches 65 lbs
50 double-unders  RX 
17:01

42M... 75# snatch... 16:03

Scaled:
4 rounds
20 power snatch 80lbs
1:30 double under practice 

15:45

Scaled to 35kg power snatches
Double unders rx (broke up the last two sets a lot)
23:42
44/1.78m/73kg

Scaled to 55# power snatches, 100 singles 
reps and rounds Rx
22:25

Scaled to 4 rounds of:
  20 2x45#DBs power snatches
  200 SUs

14:17

21:52

Gave myself 2-3 minutes each round to work on double unders. Not feeling it today.

rx 9'48

RX:13'11''.
https://youtu.be/A4TXjNvZ_YM

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Power snatch - jumping with a moderate weight and an emphasis on the overhead position/upright torso
Double under - jumping with an emphasis on elasticity and accuracy

WHAT ABOUT THE FORMAT
For any new kids on here, Pat Sherwood is about as real as it gets when it comes to understanding CrossFit. The old CrossFit Journal is filled with great videos and articles that feature him. Needless to say, his explanation is rather good.

TECHNIQUE SCALE
8 rounds as listed, disregard the timer. do 1:30 or 2:00 of double under practice each round if you don't have them yet.

CONSISTENCY SCALE
8 rounds
20 power snatch (hang probably) at a light weight
150 singles

INTENSITY SCALE
As is

MY STUFF
I was in the kind of bad mood only college football can bring out of me, so I literally did the laziest workout of my entire year. 4 rounds, 20 muscle snatch with a 15-lb. bar, and 40 one-foot jump ropes on each side. No idea what my time was. The goal today was to not find an excuse to break the habit of working out.

GENERAL FEAR LEVEL: 7