CFWUx2 10*45thr 1*65thr
23:54

CFWUx2 10*45thr 1*65thr
23:54
Thrusters broken 15-10-5 (12-10-8 rnd 4)

RX 15:34

24:35 Rx’d 

14.03 scaled

subbed: 

8 KTEs
16 thrusters, 20# dbs
24 TJs

12:31

19

Abmat SU: 15:34

M/50
RX x2 rounds 
5:52
(#2 COVID shot yesterday. Bit dizzy)

14:53 with 45lbs. Rx’d otherwise. Last time 18:23 with same scaling. Still not a quick workout for me! Went unbroken on thrusters round 1, 20/10 rounds 2 and 3, 12/10/8 round 4. Double unders were ugly all rounds (had to tie a shoe round 2) and fell apart due to fatigue on rounds 3/4, even had to redo the last rep. All cardio. 


180/41/69”

M/35/6’/178#

16:00 Rx

M / 36 / 84kg

13:58 
Rx’d until second set where I substituted GHR sit-ups for floor sit ups. (Back getting tight)

23:07
Janda Sit UPs
65 lb

Thruster rounds
1) 30
2) 15/15
3 & 4) 20/10 

15:12 rx

180619 - 13:48 (GHD w/exercise ball)

M/25/5'8"/155lb
CrossFit AFK

12:14 - Rx

RX, 14:50

Rx goal:
12:32

Actual:
Intermediate 
14:24
Avg round time:
3:36

20:42
subbed 25# DB thrusters due to ceiling height

Still can’t do double unders and no GHD access today so

4rds
15 Decline Sit-ups 
30 thruster @65 lbs
135 singles 
rd 1: 4:02
rd 2: 4:31
rd 3: 4:25
rd 4: 4:18
17:17

4rds: 
15 Ab-Mat
30 45lb barbell
90 singles w Thai rope 
12:53

Sc to abmat SU/45#/90SU
15:47 (3:21/4:14/4:14/3:58)

16:03 s

10 GHD
30 thrusters 15# (shoulder injury)
45 DU

F/24/5’5/140

Subbed to reg. Situps with 5# bumper 
20 thrusters at 45
19:31
So. Painful for me  

14:00 rx

M/45/185 RX 15:03

15 abmat situp 
30 thruster 20kg (barbell)
100 single unders 

17:30

sit ups 16:57

M/53/5'9/150

21:06
15 abmat sit-ups
30 thrusters @45
45 du

Rx’d 16:12

180619: 17:22

rx’d: 17:59

27:05 - sit-ups to just beyond parallel/45# thrusters/45 dbl. unders

H - 11:30 - 15 decline bench sit-ups/8# DB thrusters/90 jumps onto 45# plate

M 50/190/6’
14:34 @#45 with 15 t2b instead of ghd.

35/M/6’4”/262

21:27

thrusters 20-10

M/48/165
24:48
subbed ghd for anchored and weighted sit up with 15# db. Otherwise Rx

4 rounds 
15 sit-ups on bench 
30 thrusters 65lb bar sets of 10
100 jumps 
20:22

18 min RX

Subbed GHD with garage GHD (stack of four 45's with yoga blocks on top). Did 90 singles instead of 45 DU's. Thrusters as RX'd. The thrusters went unbroken on round 1 to lots of broken on round 5. Let it beat me mentally. 

16:20

Also, starting to feel like I will never get DU's. Practice every time they are listed and cannot find a rhythm for the life of me. One of my goals for 2021.

18:34 at Intermediate scale option.

10 GHD to horizontal 
30 thrusters 65lbs
90 jump rope
4 rnds 
19:04

17:11. 5 min faster than last time when I cut ghd down to 10 for rounds 3&4. Did DB equivalent 25’s for thrusters. 

15:02

12:00 RX 

4 rounds in 17:58 of:
15 Ab-mat sit-ups
30 thrusters, 45#
45 single-unders

M/40/5’10”/174#

14:57 - Subbed 25# weighted sit ups for GHDs. 

15 hollow rock
30 DB thrusters, 20lbs
45 double under

11:58

4rds: 10:34

15 GHD Sit-ups (to parallel)
30 Thrusters (45lbs)
45 DU’s

that was a lung burner for me
did in garage with no heat at 3 degrees F

M/36/5'9"/188

4 RFT of:
15 situps, feet elevated
30 45# thrusters
45 double unders
Time: 21:29

Last round...was a battle.

Intermediate option 
22:23

Intermediate with 45 SU
13:09

29:31

AbMat besides GHD. 

Single Arm Kettlebell Thruster @ 20kg 

Very slow, but very happy. It was my first totally double under Wod. 

Brazilian male, aged 43. 

27 min. Outside in the pouring rain. No Jump Rope. 4 RFT of 15 GHD SU, thrusters (@ 45#s) & push ups. Yesterday, I did 150 wall balls & 50 MU for time. Legs & shoulders were not happy with me today. 

Subbed 30 regular sit ups for GHD. Thrusters at 45#
Lost my double unders on round 3 for some reason but got them back on round 4.

21:50... slow, but had to break the thrusters up sorry. Still got a great workout!

14:30
20 abmat sit-ups (no ghd I’m garage)
30 thrusters at 35lb
45 double unders 

4 rds:

15 AbMat SU 
30 Goblet Squats @ 35lb know
45 mtn climbers 
12:39

M/55/6’0”/181
4 RFT of

15 GHD
30 Thruster (65 lbs)
45 DU

Rx (masked):15:54

4 rounds of:
15 abmat situps
30 thrusters #45 bb - 1st round unbroken, then had to break 15/15 after
90 single unders
17:02

16:56 

120 thrusters suck at any weight.

M/49/5'9"/157
Modified to...
4rft of
15 sit ups 
30 thrusters @45#
22*(4su+1du) +4su
2:50+3:44+3:54+3:24=13:54

23:33 RX

had to break on the thrusters.  So sorry.

Modified / scaled to: 

4 rounds for time of:

15 GHD sit-ups from bench
30 DB thrusters | 2x 9,5kg DB
45 lateral jumps over DB

SCORE: 17'35''

Thought it would be easier, but thrusters finished me...🤕
5  km run in the morning 

18:04 Rx
Sluggish!
m/52/5'11"/200#	

9:48 

13:03 Rx
compare to 180619: 14:13

Scaled to 4 rounds of:
15 incline situps
30 2x30#DBs thrusters
135 SUs

12:20

Ab mat sit ups doubled the number and substituted toe taps for double unders. Forgot to time 

Mean bait n switch trick, HQ!!  😱

OHS 5x3reps 15/20/30/35/45 then 
3 r/t of 
15 Ab-mat sit-ups 
30 squats 
50 single-unders 
8:40
Finally seeing progress correcting the ATP, hip twist and alignment and nearly frozen t-spine mobility.  It’s tougher than doing WODs but hoping it leads to less pain.  Body is relearning how to do nearly everything, so going easy.  Jumping rope was much easier this time and didn’t seem so foreign.

2 rft
15 Sit-ups (40# mb)
30 Thrusters (30# db’s)
45 Dubs

14:09

4 rounds for time of:
15 incline  sit-ups
30 thrusters (45#)
90 single- unders

14:28

Compare to: 18:23

20:05

Abmat situps
65lb Thrusters
45 DU

35/M
13:13 RX 

one set thrusters round one. 20/10 the other three rounds. 
didn’t one set the dubs til the last round 🙄

Intermediate scale

12:56

Last time was 13:19 but did single unders.   Started 1 rd RX, but realized the thrusters were going to crush me and lose the workout's intent.   Restarted the clock for the 4 rds.

As rx’d, 14:54.

Light weight and high reps…ugh.  Went as well as can be expected.  GHDs just season the meat here.  Unbroken thrusters in round 1, then broke 20-10.  Dubs were rough – have been recently – but found the groove in the last round, allowing me to sneak in under 15.

47m/5'10"/190

3 rounds
15 sit up 
20 thruster 45#
60 S/Us
9:56

wanted another round but work got in the way this time 

Subbed/Scaled
4 RFT:
15 AbMat Sit-Ups (20-lb. MB)
30 Thrusters (45-lb.)
45 DU’s 
17:40 

Diamond sit-ups as no ghd

15.58

fair play to those of you doing unbroken thrusters...

45lbs thrusters
14:47

Scaled 4RFT
15 Butterfly sit ups
30 Thrusters @ 20kg
45 Single unders
12.15min 😅👍

Intermediate scale
18:14
3:33/4:32/5:20/4:48

M/46/6'2"/185#

Women's rx'd 
13:05

HQ got me on this one.....
Did the OHS
115/125/130/140 (2)/125
8 GHD's betwn sets--felt dizzy/lite headed
m/50/175
wrists didn't want to do thrusters after ohs:)

Rx 16:47

Had to choose between make-shift garage GHDs or Thrusters b/c I only have 1 barbell.
So...subbed 15 T2B for GHD and scaled Thrusters to 45#
21:03

First 2 rds T2B were unbroken. Thrusters on all rds were unbroken. DUs were, well...not.  Not pleased with performance today. Just couldn't get into a rhythm (especially with DUs), and I just felt flat out sluggish. Live to fight another day.

Subbed/scaled:
15 toes to bar
45lb thrusters 
45 seconds double under practice 

17:45

18:00
4rnds
15 abmat sit-ups, 
30 thrusters (2x20kg/2x10kg) --> series off 15reps each time
45 SU

RX - 14:00

Did this about 10-15 minutes after Lane since I missed yesterday. Shoulders are on fire

14:32 Rx

thrusters were mentally tough today but happy I did this one!

M/28/6’1”/200lbs

15:58 Intermediate

39/F/135

9:53 RX

Rx: 14:27

RX:12'32''.
https://youtu.be/d-nnkAp2nQg

16:00 RX 

thrusters breakdown
1)30
2) 10+10+10
3) 15+10+5
4) 15+10+5

Recovering from a back injury (hurt it on the thruster/DB snatch/burpee wod)

3 rounds:
15 sit-ups
30 air squats
90 single unders
(6:56)

Rest 5 minutes

3 rounds:
30 second plank
30 lunges
45 double unders
(5:50)

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
GHD sit-up - pulling from the hips with extra load on the midline
Thruster - jumping with light weight and about as much range of motion as possible, also an emphasis on pushing (lower and upper body)
Double under - jumping with elasticity and an accuracy factor

MAIN DECISION
Do I have enough stamina/skill to make 4 rounds a good enough dose?

TECHNIQUE SCALE
As is, but do AMRAP in 20 minutes

CONSISTENCY SCALE
Mush everything together into 1 round

INTENSITY SCALE
Scale this thing so everything can be unbroken

INJURY SCALE
Check the what about the movements section and pick two themes listed and make an AMRAP in 20 out of it. For example, if it's a knee injury, then try 15 knees to elbows/toes to bar, 15 strict press, 20 minutes

MY STUFF
Did a different workout. I'll hit this one tomorrow.

GENERAL FEAR LEVEL: 7

4 rft

15 situps
30 thrusters @20kg
45 du

Round times
R1 | 03:20 |  
R2 | 03:22 | +2 s 
R3 | 04:12 | +50 s 
R4 | 03:55 | -17 s 

total 14:49

Mirella Miranda

Round times
R1 | 03:55 |  
R2 | 04:46 | +51 s 
R3 | 04:28 | -18 s 
R4 | 04:43 | +15 s

total 17:55