Scaled/Subbed
40 Burpee
30 Hang PS 45#
30 Burpee
30 Hang PS 55#
20 Burpee
30 PS 65#
10 Burpee
18:45

165 reps (15 reps into weight 3) at 17:00. Scaled the weight way back and subbed the snatch for a smaller ROM in the first two rounds of snatch as I wasn't sure how my back would handle the volume.  A little sore but so far so good.  I am thoroughly enjoying my new Rogue Operator 3.0 barbell.

181 reps 

40 Burpees
30 PSN (45lbs)
30 Burpees 
30 PSN (75lbs)
20 Burpees
30 PSN (100lbs)
1 Burpee

130 Reps. RX

In 10’:
20 burpees
15 snatches 45
15 burpees
15 snatches 55
10 burpees
10 snatches

SC to women's Rx: 40/30(45#)/30/30(75#)/20/1(100#)/-/-
151 reps

M/47/6'2"180#

Scaled/modified to DxKB snatches the rest as rx'd 
18# DxKB 
26# DxKB 
35# DxKB 
40# DxKB 
Got 33 reps with final weight that was rough
Happy New Year suspects!!!

Rx 151

Rx’d: 123 reps

130307: 117 reps with scaled weight/reps

Scaled to 45/75/100/120
108 reps

Modified, using a 12, 5 kg DB (heaviest available)
--
As many reps as possible in 17 minutes of:
40 burpees
30 single-arm DB snatches, alternating sides after 15 reps 
30 burpees
30 single-arm DB snatches 
20 burpees
30 single-arm DB snatches 
10 burpees
As many single-arm DB snatches as possible
SCORE: 100 burpees + 76 snatches (30/30/30/16)
--
Really sluggish before WOD. Poor sleep and a 30 km bike ride in the morning didn't help. But felt good in the end. 
Happy new year!

135-lb snatch complete + 4 burpees = 134 reps Rx'd
Did burpee-over-barbell
Warm wishes for the New Year!
m/53/5'11"/190#	

Scaled to 45/75/100/120
164 reps. 
Made it to 14 reps of weight 3. 

Great protocol 
3 reps w final weight. Rx 

40 burpees
30 hang power clean, 75lbs
30 burpees
30 hang power clean, 95lbs
20 burpees
13 hang power clean, 105lbs

163 reps

Did 45/75/100 lbs
made it to 15 reps of weight #3 at 17:00

As Rx but only made it 2.5 reps into 165lb snatches
152.5reps total

Burpees are my kryptonite and I could not catch my breath today. Maybe I should've rested yesterday instead of running 14k....🤔

M/30s/225lbs

Happy New Year y'all!

Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4
♂ pvc-15-25-35-45  snatches

Positivei pro COVID e estou em isolamento desde o dia 24/12 --

General Warm Up:

5'AmRap
1,2,3,4,5...
Half Burpee
Hip Extension
Shoulder Tap

Specific Warm Up

E2MOM 8`
5 Back Extension
3 Push Up
1 Burpee

E2MOM 8'

1 Man Maker
3 Air Squat
5 Burpees

WOD

17'AmRap

30 Burpees
30/30 Shoulder Taps

Resultado: 3 RDS + 25 Burpees 🤟🏼😎

Started with 55 then 75 got 96 reps Not my best but I’ll take it need a nap now 
Happy New Year! 

Continuing my annual tradition (although I said two January firsts ago that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 4,000 WODs, and makes a handy searchable (677 page!) reference document.

The document in the link below is updated through December 31st, 2021.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment
might be lacking.  A couple of them are real bears.

(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)

I’ve been collecting the WODs for a *long* time, and I believe that 2021 will really mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 190712 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16(+) years.  So if I go through it four more times, that’ll put me at the ripe age of 124. :-}

All the best to each of you in 2022 and beyond,

David T. M/62/5'8"/179

https://docs.google.com/document/d/1hD_4l5cusKc3yqdOGKpX7QRg7qTo1djz/edit?usp=sharing&ouid=108739178636260419775&rtpof=true&sd=true

☆CFHIM 102 (2013 150)

Scaled--used 75# for power snatches
Burpee--jump touch to pull up bar 2" above reach
17 min amrap
40 burpee
30 snatch
30 burpee
30 snatch
1 burpee
at 17 min cap
m/51/175
Startin' off the year correctly:)  Happy New Year All!!
compare to
40 Burpee's
30 snatch @75#
30 Burpee's
16:27

Champions Club Scaling Notes

RANT
The cool thing about College Football is the same thing that's cool about the NCAA Tournament: anything can happen in one game, and it makes the sport electric. But it sucks when you're on the other end of that. Michigan is definitely not better than Georgia, but I also don't think they're as far separated as this game looked. I think we win 3 out of 10 against them. Just a bad game for us and probably UGA's best game of the year; and it sucks because a bad game in basketball just looks like a bunch of missed shots, but a bad game in football looks like you getting mauled by rhinoceroses. l If this is your first time reading these notes, I promise it's mostly CrossFit-related rants during the 9-months of the year we aren't blessed with Saturday sermons from Lee Corso and crew.

WORKOUT THEMES
Medium and light. Two different ways of jumping with a ton of range of motion.

ASSUMED
I move fast enough to be able to take time out of a medium-duration workout to unclip and change plates on a bar.

MAIN DECISION
Do this as a test or simplify the weights/rep scheme?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 burpees
15 hang power snatches

CONSISTENCY SCALE
Get through the workout as listed even if it runs over 17 minutes - stamina is the main factor here.

INTENSITY SCALE
AMRAP in 8 minutes of:
10 burpees
4 snatches at the heaviest weight listed
*rest 8 minutes then repeat again

MY STUFF
Didn't get to this one in time so I did something different.

GENERAL FEAR LEVEL: 7

141 reps Rx

11daystreak

Happy new year Suspects and virtual box-mates! 🥳🎊  Hope it’s your best one yet!

Continuing my annual tradition (although I said last January 1st that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 3,700 WODs, and makes a handy, searchable, (631 page!) reference document.

The document in the link below is updated through December 31st, 2020.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment might be lacking.  A couple of them are real bears.

(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)

I’ve been collecting the WODs for a *long* time, and I (again) believe that 2020 will mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 181225 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16 years.  So if I go through it four more times, that’ll put me at the ripe age of 118. :-}

Then again, I’ve very much enjoyed the physiology primers that look at different parts of the body and how they work!  And the health and diet pieces too, so as long as I’m perusing the site, I might just continue compiling.  We’ll see!

All the best to each of you in 2021 and beyond,

David T. M/61/5'8"/179

https://drive.google.com/file/d/10EWXvDvEm2vQgd_raBDAAVuyHQKm9grM/view?usp=sharing

Random thing here, and I probably sound like a kiss-ass, but it just occurred to me I've been doing this CrossFit thing for 15 years - which is idk how many hours of training. It also occurred to me, while reading this article (w/f safe), that the early foundations of CrossFit were build from a Coach who probably spent about double the hours I've spent training before he opened up his thing for everyone else to get their hours started. There is a reason the early Journal articles have stood the test of time so well.