CFWUx2 10*45*2 5*95
3r +27 reps
Finish r4 after buzzer

33 age/71kg/1,74cm
7R+6 

Exactly 6 rounds 
Rx’d 
 

subbed:

15 bench jumps
12 push presses, 45# dbs
9 toes-to-bar

5 rounds + 6 jumps

5 Rounds

6 rounds plus 27 reps rx’d. Broke push press 7-5 until round 7 (5-4-3). Broke ttb 5-4 until round 3 or 4 then went unbroken. Should’ve done this from the start and may have gotten 7 rounds. Box jumps with no rebounding just a steady arm swing to hop on to stand to fall/jump backward to arm swing to jump unbroken except for two step downs round 5 or 6. All cardio except a little stamina on push press near the end. 

175/41/69”

6rds+2PP in 7th

M/35/6’/178#

7+19 Rx

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

7+27 - Rx

Equipment free option 

10R+7

5 + 14 scaled
M/61/5'9"/229
Fitness 325

6+22 reps

As RX
7 rounds complete
+
15 box jumps
1 push press 

5 rounds + 2 reps. 
after the front squat & rope climb workout

Rx goal:
8 rounds + 8 reps

Actual:
As rx’d
7 rounds + 4 reps

15 x 24” box jump
10 x 115lbs
9 x t2b

5 sets + box jumps in 18:00 min

5 rds exactly - 15 bj to 20”, 75# pp & 9 knee raises (should’ve done kte).  Mid morning wod and first in a week so def feeling sluggish.

AMRAP 15 min
15 step ups (2nd garage stair)
15 should press, 65# (did almost all strict til last 5-6 reps of last round had to push with legs a bit)
9 v ups (ugly but knocking em out)

5 rds + 5 step ups

took 2 weeks off due to lingering shortness of breath from possible COVID, so went easy on first WOD back

31 y/o male 5’6 163lbs

equipment free:
18min AMRAP 
15 broad jump at 36”
12 push ups 
 9 V-ups

18 rounds at 17:53 + 0 extra reps. Ouchies!! 

6 + 1 BJ

M 50/190/6’
6+23. scaled push press to #95.

6+12 s
box jump RX
35# push press
leg raises to upright

shoulder injury
F/24/5’5/140
CrossFit AFK

Sc k2e on door jam bar otherwise Rx.

5 + 15/-/-

M / 36 / 84.4kg

Rx’d (but had to do toes to bar with a deadstop at the bottom touching the floor due to hip niggle)

6 rounds - +15 box jumps / 12 push press / 6 toes to bar

M/42/6'0/200

7 + 28 Rx

M/53/5'9/150

4 rds + 7. Rx

6+20 Rx
14 reps less than last year. 

Rx 
7+15

M/59
6 rounds in 15:
shoulder still healing. Felt stress

Rx’d   11 rounds + 11 box jumps

407 reps

7rds+9 rx

18 minute AMRAP

15 box jumps
12 push presses
9 knees-to-elbows

20-in. box, 75-lb. presses

6 rounds + 15 reps

8 rounds flat 
Rx
M/42/5’8”/160

6+15+8. Up from 6 toe to bar short of 6 rounds last time. Did 95 on PP like last time. At home. 

Dealing with some foot pain today, so scaled to:

18’ AMRAP
9 cal row
9 seated double dumbbell strict press (2x35#)
9 strict TTB

10+9

All rounds of presses UB.

TTB: mostly 6-3. 5-2-2 for final few rounds.

F/50
18" box, 65# PP
3 rds + 12 PP
Coming off COVID...

5 Rounds + 17 Reps in 18 minutes of:
15 box jumps, 20"
12 push presses, 75#
9 toes-to-bars

18 min AMRAP 
15 box jumps 24” box
12 PP 55#
9 T2B
4 rds + 27

5 +31 RX 

*My first WOD of all RX toes to bar in over 9ish months!-*

39/5’6”/138lb (3 1/2 months postpartum)

RX, 7+11rep

15 box jumps
12 push press @35kg
9 sit-ups 

Round times
R1 | 01:30 |  
R2 | 01:53 | +23 s 
R3 | 02:00 | +7 s 
R4 | 02:23 | +23 s 
R5 | 02:15 | -8 s 
R6 | 02:15 | 0 s 
R7 | 02:52 | +37 s 
R8 | 02:10 | -42 s 
Time left over: 00:42
+12 box jumps

Mirella Miranda 
18 box jumps 
12 push press @20kg
9 knee raises

Round times
R1 | 02:07 |  
R2 | 02:34 | +27 s 
R3 | 02:28 | -6 s 
R4 | 03:08 | +184 s 
R5 | 03:29 | +21 s 
R6 | 03:15 | -14 s 
Time left over: 00:55
+18 box jumps

5 rounds w/20s left
Rx except knees to chest

H - 6 rounds w/30s left
Rx except 35# PP & very swingy knees to belly?

Champions Club Scaling Notes

RANT
I cannot breathe for the life of me on toes to bar. That is all.

WHAT ABOUT THE MOVEMENTS
Box jump - elastic jumping with a big range of motion
Push press - overhead pushing with skill (core-to-extremity), or you could look at this like jumping with a big demand on upright torso
Toes to bar - pulling from the hips with an emphasis on skill (global extension/flexion)

MAIN DECISION
Will transition/equipment location allow me to do this format at a high intensity?

TECHNIQUE SCALE
As is, maybe extend to 25 minutes and don't worry about going fast

CONSISTENCY SCALE
As is, drop the reps if needed so you can go as close to prescribed in height/weight/range of motion. Extend time cap if needed

INTENSITY SCALE
As is.

INJURY SCALE
Don't worry about trying to hit these exact movements listed. The theme is going through lots of range of motion, and especially doing that very quickly. So pick two or three movements you can do that fit that criteria and make up your own AMRAP.

MY STUFF
10 rounds, 95-lbs. on push press

GENERAL FEAR LEVEL: 7

As RX’d:

4 rounds + 13 Box Jumps

42 / 6’0 / 195

RX'd. Box jumps unbroken. Had to break PP on the latter rounds. T2B only the first round was unbroken, brutal time suck catching breath after PP and trying to get through those. Had a good round every 2 minutes for the first three, then slowed down. Wanted at least 8 rounds but ran out of juice. Anyone doing 9 rounds RX'd on this, I salute you. 

7 rounds + 6 box jumps. 

Rehabbing my knee. Aggravated it doing Randy last week. Subbed 4 second tempo squats with a 20lb med ball for box jumps. Focused on activating glutes. Did 75lb push press and Knee to elbows. 

didn’t keep my score but did press unbroken and after round 3 broke knee to elbows at 5-4. 

18 min AMRAP:
15 Box step ups
12 Push Press @ 75#
9 GHD situps on decline bench
10 rounds + 4 step-ups

THURSDAY
210211
*Workout of the Day*
"Workout 12.3"
Scaled
Complete as many rounds as possible in 18 minutes of:

15 Broad jumps
12 DB push presses
9 V-Ups

♂ 6-foot. Jumps, DB 42-lb. presses
______________________
Score;- 8 Rounds

9 rounds + 12 push press

F/28/5’7”/148

30 min warm up run

Dropped push press to 55#, so could
do those unbroken. Split up t2b because of grip strength.

6 rounds + 11

35/M/6’4”/258

256 reps

M/55/6’1”/180

Open WOD 12.3:
15 box jumps (24”)
12 push press (115 lbs)
9 T2B (Open standards)

Rx (masked): 8 rds + 15 + 6 = 309 reps

*BJs and T2B unbroken; PP 6/6

Equipment free workout:
15 broad jumps (I was jumping the size of a yoga mat)
12 push press #15db
9 V-ups
6 rounds 8 broad jumps

Equipment Free
18 min AMRAP: 10rds+27reps

15 Broad Jumps (5’)
12 Push-ups
  9 V-ups 

Its been well below zero all week and with no heat in the garage decided to go for the equip free scale also a good change up, was fun and felt good!

Scaled / modified to: 

Complete as many rounds as possible in 18 minutes of:

15 box step-ups (55 cm) 
12 strict DB presses | 2x9,5kg DB
9 hanging knee-raises

SCORE: 7 rounds in 17'50''
--
Completed 3 more rounds. Nice WOD, nice scaling options 👍 

Complete as many rounds as possible in 18 minutes of:
15 box jumps
12 dumbbell push presses
9 toes-to-bars
♂ 24-in. box, 35-lb. dumbbell presses
8 rounds

6 + 7

115 felt heavy today

Scaled 75lb
jump overs 20”

7+28

Scaled to 40kg & knee raises
6 rounds + 10 box jumps
😅👍

6 rounds + 27

Rx’d: 6 rds + 22 reps 

Did 12.3 Rx - 7 + 15

all PP and TTB rounds unbroken. Breaks between stations as needed 
glad I did t break - that was my goal. 

mind over matter. 

M/45/185 RX 7+3

49 y/o male

post knee surgery & covid

4 rounds plus 22 reps Rx 

8 rounds + 16 reps = 304 reps Rx
Happy with this - BJs are hard for me - push-press unbroken - TTB broke 5-4 all rounds
m/52/5'11"/200#	

Rx: 6+27

RX: 9RD‘s + 12 Box jumps 

Scaled to:
15 24” step ups /box jumps (alternating)
12 2x45#DBs push press
9 knees to elbows 

9rds + 6

RX 8+3 

Finished like 5-6 rounds and the switches to step ups due to a funky knee. That workout snuck up on me 🥴

RX’d
5 Rds, 10 Reps

Hey CrossFit HQ, on 210205 WOD, you have “post time to comments”. I’m sure you meant “post reps/rounds to comments”. Thanks for everything!

7 rounds

6 Rds + 2 box jumps
Rx but scaled to 65#

Scaled to 75lbs barbell, else Rx
8 rounds exactly
(Bell rang on T2B #9 of rd.9.)

Rx: 6R+32.

No box so subbed tuck jumps as high as possible (would have cleared 24" easily), and scaled weight to 95#. All else Rx and reps unbroken.
7rds

M/43

15 box jump, 24"
12 DB push press, 30 lbs
9 hollow rock

9 + 8

41yo/m/5’7”/150lbs
push press was at 95 all else as RX
6 + 15

Scaled:
Complete as many rounds as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises
♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. presses
7+27

Scaled push press to 95lbs. All else Rx.
7 rounds at the buzzer
m/35/175lbs

7 rounds
15 step ups on a chair, push press 30 kg and V ups

Intermediate, 24” box jumps:

 6 rounds + 15 box jumps + 10 push press

5 rds + 16 reps. Rx

8 rounds + 28 reps Rx

M/28/6’1”/200lbs

RX’d - 8 rounds + 13 box jumps

Rx 5 rds + 4 

6 R + 1
20 inch Box
35 kg push press
V-Ups

RX 7R+21

RX:8R+8.
https://youtu.be/3la0X0sCW0U