CFWUx2 10*45+5thr*2 burgener 1thr+1sn*77
10-8-11-12-10=51
11-8-9-12-11=51
12-8-12-12-10=54
156

193 Rx

171 reps
Rx’d

85-72-73 = 230

198 
Cal Row for C2BPU

216 reps
Rx

Very sore/tight right hamstring. But this one looked fun! RX weight & Strict C2B
15-7-18-7-8
18-8-15-8-6
16-8-16-10-6
166 total

210405 - 217
15/20/12/22/10 - 79
15/17/10/21/11 - 73
14/16/6/19/10 - 65

no gaming Hope :)

M/35/6’/175#

212 Rx
Burpees: 19/19/17
Power snatch: 13/12/11
Box jumps: 19/16/15
Thrusters: 12/13/11
C2B: 11/12/12

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

240 - Rx

M 50/190/6’
194 rxd.

69-66-60
195 total reps Rx. 

Rx 207 reps

166 rx. 
15,13,12
10,9,9
13,11,10
12,9,11
12,10,10

F/39/5’7/158lbs
225 Reps RX

Burpees 34
P snatch 30 kg 37
box steps 35
thr             42
straight PU 33
                             181 reps

210 reps 

M/53/150/5'9"

155 rx (63, 48, 44)

160lbs
26y/o
r1: 90 rep
r2: 83 reps
r3: 65 reps

subs:
box jumps @ 20”
strict c2b
the rest rx

Hope
3 rounds of:
Burpees- 45
Power snatches- 19
Box jumps- 46
Thrusters- 27
Chest-to-bar pull-ups (attempted) 20
Rx 157

174 Rx. Pull-up bar is the bane of my existence 

As RX
201 reps

225 barbell row sub ctb

RX : 67-69-68 : 204 Reps 

RX, 219reps
19/14/12
10-3-2/5-4/5-4
20/15/13
10-3/5-7/8-4
11-7-5/10-7/7-8-1

19:23 On Shift
200 meter warmup 
Burpees - 15, 14, 13
Power Snatch 65lb - 8, 7, 8
Box Jumps 18” - 13, 11, 11
Thrusters 75lb - 10, 10, 10
Jumping Pull-ups - 8, 7, 7
1:30 break between sets
10:14am 76 degrees
Avg HR 148 Total calories 240

m/47/225
Scaled ( subbed ring rows for CTB pull-ups)
189 reps

Beginner level. 
6 of each.
7 weeks pp.
slight tweaking LHS MB.

Male 50-54 
174 Rx'd 

Rx’d 202 reps 

130706 was 154 reps 

Rx’d   286 points

*with Bar Facing Burpees 

M/54/155
RX 157 reps

RXd.

Burpees - 16,16,16
Power Snatch - 12,11,10
Box Jumps - 13,13,11
Thrusters for the 4th day in a row - 15,11,10
Chest to bar - 8,8,8

178. Fast and tough workout. Would love to get this rep count closer to 200 next time! 

Equipment subs: Bench jump overs (18”) instead of box jumps, strict pull ups instead of C2B

Burpee: 17-18-18
Power Snatch: 12-12-10
Bench jump overs: 18-18-18
Thruster: 12-12-11
Struct pull-ups: 14-15-12

Round scores: 73-75-69

Final score: 217

RX:

Burpees: 11-10-11 = 32
Power Snatches: 8-8-8 = 24
Box Jumps: 12-13-12 = 37
Thrusters: 20-16-16 = 52
CTB Pull-ups: 10-11-12 = 33

Total: 178

42 / 6’0 / 195

3 rounds of:
Burpees (11,10,9)
Power snatches, 55# (7,12,10)
Box jumps, 20" (12,12,9)
Thrusters, 55# (10,11,10)
Pull-ups (5,6,7)

Total - 141

183

Hotel sc to 35# DB single arm alt snatch, 35# goblet sq for bj, 35# DB thrusters, str pull-up.

65/60/60 = total 185 reps

Rx except I did GHD sit ups instead of C2B since my hands are still torn from 21.3

Burpees - 18, 16, 16
P Snatches - 18, 16, 16
Box Jump - 16, 14, 12
Thrusters - 16, 16, 17
GHDSU - 18, 17, 18

244 total reps

M/28/6’1”/200lbs

Rxd 
burpees 16 17 15
power snatches 12 11 10
box jumps 18 18 18 (last R steps over)
thruster 12 13 13 (using dumbbells)
C2B 14 14 12
213 reps

217 reps Scaled

Burpees. 14-13-13
Power Snatch. 12-12-12
Box (bench) step-ups. 18-18-18
Thrusters. 12-12-12
Pull ups. 16-17-18

Barbell at 45lbs. 
Tried to keep a consistent amount of reps every round and went all out on the pull ups to end each round. 

180 RX
I chose a rep scheme and maintained it each round. 

Scaled to 3 rounds of 10 each, no timer:
Burpees
Power snatches, 35#
Box jumps, 12”
Thrusters, 35#
Ring rows
Horrendous hammy cramp at the end of round 1. Dang thing still twitching.  Those last 5 thrusters sucked in a very genuine way.

21-11-16-21-11
14-8-15-11-7
9-7-9-13-7

Oof

180 reps, Rx

261 reps, scaled down to
Burpees
Power Snatch
Box (bench) Step ups
Thrusters
Strict pullups
45# barbell, ~20" bench
14/16/22/20/15 for all rounds
Still recovering so very conservative on this on, will be making up the last 3 workouts over the next week.

Rx 203 rep (Burpees ring target 6inches/ 35kg/Strict chest to bar)

225 Reps. 75#, 24” ring rows instead of ctb because my hands are still shredded from 21.3. My lungs still hurt. My heart rate hovered around 170 for 15 mins straight. Got down to 130 in the rest, but was damn near pinned the whole time. Awful. I almost had a meet and greet with pukie.

Subbed for no barbell:
Burpees
Med ball cleans
Box jumps 24"
Wall ball shots @20lb
Chest to bar

211 reps

M 30s/225lb

Male: 46
Rx: 159 reps

1)13-14-17-16-13=73
2)13-12-16-15-12=68
3)12-12-15-15-13=67
total 208

110

Only DBs available, and no stable box to jump to, limited ability, etc.  So modified / scaled to: 

Hope - 3 rounds of:
Burpees
DB Power snatches, alternating arms  | 2x12,5 kg DBs
Weighted chair step-ups | 2x7 kg DBs
Thrusters| 2x12,5 kg DBs
Jumping pull-ups
SCORE: 166 reps (11/11/12/8/12 + 11/12/13//9/12 + 11/12/14/8/10)
--
Despite being sleep deprived and feeling beat up, loved it! 
Normally I would warm-up by running, but following Chris's excellent advice yesterday, I did a CrossFit warm-up. So running today was a 10' cool-down post-WOD. Felt like a routine I might embrace 👍 

227 RX

159 reps Rx 
tried not to take more than 10 sec transitions so kept movements slow and controlled, felt great but those C2B were singles at the end!! I never would’ve thought thrusters would feel like a break 

221 reps, subbed pullups for C2B

Subbed tuck jumps (as high as possible) for box jumps (no box), otherwise Rx'd
B 12-12-12
PS 14-14-11
TJ 16-15-14
Th 12-12-12
C2B 12-10-11
Score: 189

Legs are no bueno between yesterday and today.  200+ will have to wait.

Male, 49 y/o
50 + 43 + 37 = 130
rx 

193 Rx
14-12-14-14-12
14-12-13-15-12
12-10-12-15-12
Went into this feeling a bit beat up but ended up doing what is probably close to a max effort on this.
m/52/5'11"/200#	

206 reps
75lbs/24"
R1 - 72 (16,15,16,15,10)
R2 - 65 (13,12,15,14,11)
R3 - 69 (15,13,16,14,11)

Burpees
Snatch @20kg
Box step ups 
Thruster @20kg 
Banded pull ups

72/61/63 
Total 196

😵😵

71,58,54 total 183. Beat PR by 6 reps. Like FGB, a total ass kicker!

217 
Scaled to pull-ups & 45# (bc I thought that was Rx 🤦🏻‍♀️) 

M/55/6’1”/180

”Hope” (aka “Fight Gone Worse”)

Rx (masked): 225 reps (81/80/64*)

*PSs and C2Bs went to shyte in the last round

Strict Pull-ups for C2B: 164 reps (57-57-50)

Scaled to: 2x30#DBs, alternating step ups with box jumps, strict pull-ups for C2B.

rounds:
20/20/21/20/17,
15/20/19/15/13,
12/17/15/15/11.

248 total

Scaled to available equipment- 20” box, 35 lb db, lat pull down machine set to body weight. 240 

171rx

Attended webinar the 27th mars 6am (the guy with the staffy in picture)
I have done a lot of courses, mostly irl, and this past year I have seen solutions where it didn´t work out very well. However, with the online courses done at your own pace followed up with the webinar, I have to say that this is a very good solution for spreading knowledge in a way that it will stick. 
"Chad was Great" (quote Charlies Angels). 
I do recommend this method also because of more time to focus. Compared to the travel-to-location doing-a-two-day theory and practical intensive course. This takes away the stress and the part of extra expenses for travel and living in between.

Thank you Chad Theron, course lecturer
Thank you Crossfit.com

/Pierre Johnsson from Sweden

134 Rx

187 reps @30 kg
Changed C2B Pull Ups to Strict Pull Ups

60lbs bar
66+67+61 = 194 reps

Welcome Charles


Go to previous day
MONDAY
March 29, 2021

210329
Workout of the Day

10
Hope
3 rounds of:
Burpees
Power snatches
Box jumps
Thrusters
pull-ups green band
♂ 65 lb., 20in. box
7-10-9
11-12-8
14-12-8
11-9-11
12-20-9
153 reps

Rx 178 reps

m/35/175lbs

200 reps
I increased my bar weight for both PS and thrusters to 95#

Rx 159 reps
M 53/68”/157 lbs 

Rx: 200 reps
Burpees (16-16-15)
PS-75# (12-12-12)
BJ-24” (17-18-17)
Thrusters-75# (9-10-11)
C2B pull-ups (10-11-12)

Hope-
scaled to
65#/20" step ups
162 total reps
m/51/175
compare to
rx
154 reps

Pregnancy Scaling 

Hope
3 rounds of:
Up&Down (hands on bench, no jump)
DB Hang Power snatches
Step Ups
DB Thrusters
Low bar row (seated)
1’ rest

1’ on each movement (low pace)

127 reps 16in box

322 20in box

RX: 204reps.https://youtu.be/142IkPS7-cY
1:17,13,17,15,10.
2:16,10,16,15,11.
3:16,10,14,16,8.

Champions Club Scaling Notes

RANT
Nothing to rant about

MOVEMENT THEMES
Overall, you're looking at 5 full-body movements that would take somewhere just before 1 minute to get to the point where muscular fatigue (stamina) would make us stop. There's core-to-extremity and lots of ROM in all the movements, jumping in everything but the pull-up, and some kind of overhead shape in 4 of them.

MAIN DECISION
Do I have the setup/equipment to make this one work?

TECHNIQUE SCALE
As is, do touch-and-go on box jumps at a short height, hang on the snatches, regular kipping pull-ups

CONSISTENCY SCALE
As is.

INTENSITY SCALE
As is.

INJURY SCALE
Pick 5 movements you can do at full capacity. Try to keep the stimulus more than the specific movements.

MY STUFF
I did this improved in a park today. Burpees, pull-ups on the fattest freaking swingset bar ever, squat jumps (high as possible), handstand push-ups, and sprint. The breathing was definitely heavy.

GENERAL FEAR LEVEL: 9