7 Rounds + 4 Shoulder press Rx'd

CFWUx2 1r with bar
5r 
(finished squats 10-ish seconds after buzzer)

9+4 RX

M/38/5’9”/195#

7 rounds +4 +8, RX.  All movements unbroken, all FS --> Press without putting bar down.  All breaks to/from SDHP were too long

M/34/180/5’7”
Rx 10 rds+16 reps

7 + 4

5 rounds + 5 high pulls rx

6 rounds plus 11 reps
used a pair of 35 lbs. dumbbells

8 rounds plus 7 rx’d

176/41/69”

M 50/190/6’
8+10 rxd.

Rx : 9rd's + 3 presses

https://youtu.be/AmqqSijVpJM

8rds + 8 SDHP in 9th

F
Rx 8R+7r

7 rounds rx’d

M/34/6'/175#

9 rounds, Rx

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

8+4 - Rx

76 rep ASRXD

9 rx

8 rounds RX

6+20 Reps

not a bad workout, just went through at 70%ish. Got gassy on deadlifts to squats. 

@home, 29# dumbbells

5 2/3 rounds + 4 squats

Rx’d
6 rds plus 4 SDHP

M/53/5’9”/168

6 rounds, 65 lbs

NOTES:

Tried to pay attention to technique.  Thought about extending to 20 min but ran out of time - have to move on with my day!  Next time maybe!

Goal:
8 +20

Actual:
8 +8
Average round
1:29
Longest round
1:47
Shortest round
1:06

Subbed:
65#

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
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
1 round of WOD empty barbell
1 round of WOD with intended weight

Rx 5+15

8 rounds Rx

mentally hard for me. Shoulders were lit too

M/27/195/6’1”

6 r + 14 Reps

8rds + 23

5’8” / 192 lb / 22 / M

Rx’d 8 rounds

8 rounds + 20 reps 
Rx

M/41/5'9”/185

8 Rounds Rx

5 rds exactly using 60# - terrible

6 rounds + 4 press. As Rx’d w/ 75#. Front squats killed me. 

1k row at steady pace
right into 12 min amrap as prescribed
9 rds+ 9 reps.

Rx’d 8 rds + 13 reps

130319 was 7 rds + 4 reps

Completed a 5k ruck with a 30 lb pack, right after did 6 reps with 70 lbs. 

7 rounds + 6 reps

Scaled to AMRAP in 12min at 45#
4 shoulder press
8 sdhp
12 front squats 
5r + 9 reps
Thought about it for a minute then finished r6 at 13:25

8 RDs +4 presses RX‘d

7 rounds
35lb dumbbells for shoulder press
45lb bar for SDHP
44lb kettlebell goblet squats

PR
12/10/20 1.11pm: 4 rounds + 5SDLHPs RX
March 25th, 2013 at 1:39 pm 4 rounds and 5 SDLHPs. 35# DBs.

JonNYC

6 Rounds with 44 lbs

5 rounds + 14 reps in 12 minutes of:
4 shoulder presses, 55#
8 sumo deadlift high pulls, 55#
12 front squats, 55#

Rx 9rounds +4+8+9 front
M/44/78kg 

RXd 

7 rounds + 18 reps

First actual WOD in month; felt better than I thought I would. 

6 rounds + 4 press Rx

7 rondas + 12 reps

Guayaquil-Ecuador 🇪🇨

Rx 5+7
took too many breaks 

8 rounds:

Shoulder presses & Front SQ (2DBs 35 lb.) 
SDHP (KB 53 lb.)

Rx 7 rounds +3

9 rounds + 18 reps with 70 lbs in dumbbells 

Ankle is still recovering. I wore lifters for some stability & did regular DL. 
6 rounds. Didn’t have a great day & felt poopy throughout both my sessions. 🤷🏽‍♀️ Most days have to be a grind I guess. Hang Tough for the good ones! 

M39/6’0”/190

8 + 1 RX

RXd 8 rounds even 

12 min AMRAP: 10rds + 16 reps

4 Shoulder Press
8 SDLHP
12 FSQT
(45lbs)

M/55/185/6’0”

12 min AMRAP:
4 Strict Press
8 SDHP
12 Front squats
All w/ 75 lbs

Rx: 10 rounds + 3 SP

1st rd: 1:02
10th rd: 1:36

53 year old male180lbs
Rxd @8+2

9 rounds + 17 reps

This one mentally defeated me today.  I should have hit my goal of 10 rounds but I quit in the last 2 rounds. I knew I had to keep moving to make it but I gave up and took too long between sets.

Rx   11 rounds + 3 presses

Limited to 9,5 Kg dumbells, so scaled to: 

As many rounds as possible in 12 minutes of:

4 DB shoulder presses
8 DB sumo deadlift high pulls
12 DB front squats

SCORE: 6 rounds + 4 SP + 8 SDLHP

Even with light weights, great WOD, surprisingly difficult (legs still complaining from all the recent squatting and running). Completed round 7 and did additional 3. Would like to repeat this one soon, while feeling fresher. 

Rx...5 + 4/3/-

M/49/5'9"/155#
7+19 @65#

5rds + 12

7 rds+17 RX 

4 rounds + 12 @ RX

M/36/170lb/5’7” - Broken Hand Day 8

4 sets each:
10 alternating pistols
25 walking lunges with 40lb pack
25 squats with 40lb pack
10 ring rows

Two 800m efforts: 2:51, 3:00

Did 11 rounds, well did 10 and I was in the middle of the last squat when the final beep sounded

9 rounds + 6 reps Rx
m/52/5'11"/200#	

As rx’d, 9 rounds + 3 SDHP.

Better day than anticipated.  I tried to string the front squats right into the presses so I didn’t have to pick up the bar so much.  Did the SDHPs on their own; had anticipated those to be the worst, but front squats were the spicier one.  Was shooting for a round every 90 seconds, was able to stay a bit ahead of that pace and then even push a bit at the end.  Did after heavy deads.

47m/5'10"/185

@ 30 kg completed 4 rounds + presses and 4 sumos

Too much resting but HR was pretty high from the start.

Why do I like these kind of wods? 

8+14 RX

28days post op from ACL replacement surgery. 

AMRAP12
4 Shoulder Presses
8 Hang Muscle Cleans
12 RDLs

Used 55lbs

Completed 7rds+15reps

7+22 Rx. Front squats were the killer, approach was to bang out each movement unbroken quickly and take short breaks between movements. Great workout!

Rx - 55#
6 Rds + 4 SP

55lbs, 10 rounds + 2 SP

6 rds of

4 SP/ 8 SDHP/ 12FS @ 35 kg

10:00

7+4+8 as rx’d. Last was 1 round less with only 65lbs. Every set cleaned from ground, ball breaker after making up hang squat cleans yesterday...

7 rounds - 30lb dumbbells

7+12 RX

SDHP UB
Front Squat + presses UB

did not expect the front rack position to tire out my arms for the press. By the last three rounds, I needed to pause overhead for a second or two between reps to recover.

M/46/6'2"/185#

Modified
KB style used 62# KB....
12 min amrap 
4 cannonball presses
8 SDLHP's
12 goblet squats holding the horns
8 rds + 4 + 2

Rx
6 rds+ 3

Complete as many rounds as possible in 12 minutes of:
4 shoulder presses
8 sumo deadlift high pulls
12 front squats
 40 lbs 
8 rdd

Rx 75lbs 
7 rounds + 14 reps

M/39/5’10”/195

9 rounds + 8

Scaled to 65#
7 rnds plu
4 sp
4 sdhp
m/50/175
compare to with same scale
5 rounds plus
4 Sh. press
8 SDHP
3 FS
This was back when I was still a puppy(only about a year in) in Crossfit.
Not sure if I'm physically stronger than when I was 43, but for sure I'm better able to "embrace the suck."

Subbed blue resistance band for all exercise weights (heaviest available).
AMRAP in 12 min
4 SP
8 SDHP (as best possible)
12 FS (as best possible)
10rds + 4 reps

At the beginning of my mando post-travel quarantine a co-worker left me a bag of SPRI resistance bands. Far from ideal obviously, but I have made it work the best I can come up with so far. I am grateful to have at least that much while stuck in this room.

I played off this and went till 16 Minutes and did Squat Cleans...5 Rounds 

rounds of 5/9/13 with 2x30#DBs:
9rds + 18

6 rounds+9 reps RX
44/1.78m/75kg

3 rounds  (65lbs)

RX:8R+20.(FS+SP Unbroken,SDHP Unbroken)
https://youtu.be/lp9IkfwHs98

8 rds + 1 press  
Using Chris' notes, I walked to my bottle and touched it a few times for a quick break. Sometimes I do quick 3 breaths.  These short intense ones scare me most. I was shooting for 9 rounds 

Champions Club Scaling Notes

RANT
A strategy I use for workouts like this is a target for the rest. So that means instead of standing by the bar, breathing heavy to rest, I'll pick a marker to walk to, touch, and walk back. This keeps me from taking longer than needed. So might try something like do 2 rounds unbroken then walk and touch a wall, then 1 round unbroken, walk and touch the wall, 2 rounds unbroken, walk and touch the wall, etc. Helps me for tuff like DT and today's. Anyone have any better strategies?

WHAT ABOUT THE MOVEMENTS
Press - pushing with light weight, emphasis on overhead position, mostly arms
SDHP - jumping with light weight and an emphasis on core-to-extremity and the hang archetype of the shoulder
Front squat - squatting with a light weight and an emphasis on upright torso

WHAT ABOUT THE FORMAT
Nowhere to hide. All movements at light weight and capable of quick transitions means you have the opportunity to really test your tolerance for stamina. I think 10 would be the minimum round number we're looking for unless we're scaling to a different purpose.

TECHNIQUE SCALE
As is, extend to 20 minutes

CONSISTENCY SCALE
5 rounds for time of:
12 strict press
24 sdhp
36 front squats
*rest whatever time the round took between rounds

INTENSITY SCALE
As is, sub kb swings for sdhp if you don't have sdhp timing down yet

MY STUFF
11 + 4, scaled to 55 lbs.

GENERAL FEAR LEVEL: 8