CFWUx2 10s 10dus
4r

6 Rds + 13 RX

M/40/5’9”/195#

9R+1 Rx

7+ 13 7 kg

January 25th, 2022; morning

wu: bike, slihps, pvc
skill: ohsq pvc

wod:		amrap'20 (RX)*
			 20 mb cleans 9 kg
			 60 du
				7 rnds + 33 du

post: ski, stretch, walk, bike
* 8th RX out of 134 CFMP wods (plus most heavy days)

6+23 reps

8 rounds plus 3 reps rx’d. PR but not at my best today - asthma still flared up a little. 

Built up to a 3 rep set of 300lb. back squat (7 sets of 3 in 10m beforehand). 

179/42/176cm

Rx
6 Rounds + 20 Reps 

medball clean focus technique 

M/48/5’7”/180
Scaled to 30 Double Unders
5 rounds + 18 reps

F/51/5'6"/145
14# med ball
5 rounds + 3 cleans

M/35/6'/175#

7+7 Rx

Deo gratias

4 Rds even as rx w/ full squat cleans 

6 rounds RX Squat Clean

7 even with 6 seconds left. At home so had to sub 25lb plate for WB. Last was 6+20+30. 

8 Rounds. RX

8+8
Single dumbbell squat cleans, 35 lb, alternating

M/ 47/ 5’-6”/ 139 lbs 
As Rx:
8 complete rounds + 5 Med ball cleans 
good workout.
almost no warm ups at all and done early in morning in garage.
I liked it and will want to try again to see if I can cover more reps. 

6 rounds + 18 RX
m 51 years old 

3 rounds + 18 reps 
1000m row 4:01 @4

M/26/5'8"/155lb
CrossFit AFK

10+9 - Rx (stayed right under 2-minutes per round, definitely difficult to stay on pace for the last 3 rounds. Last time got 7+12.)

AMRAP in 20min
20 med ball cleans (20#)
30 tuck/double jumps
5rds + 20

No room for a rope and the tucks weren't very high this time - the back was happy when I tried.  Cleans went ok at least.

5 + 35 with 30# medball

~ 10 Wallballs | 20 alternating singles & DUs | 20 minutes ~

Fun but what a butt kicker!  Thx for great workout ideas!

AMRAP 20':
20 med ball cleans #10
60 SU
8 rds + 12 cleans

Scaled to 30 DUs

7+7

DUs were ok for me today. Best set was 17 and half the time I was able to focus on not donkey kicking so high.

6 rounds + 8 Reps in 20 minutes of:
20 medicine-ball cleans, 20#
60 single-unders

Beginner, 4 rounds plus 10 cleans

Ankle injury，60 DU sub：40 hollow Double thigh.
7R+50.
https://youtu.be/G9zdIRZzmd8

5+10 
no heavy rope :(

M 51/195/6’
9+30.

subbed in 25lb plate for med ball. scaled down the DU's to 30 each round.

6 rounds + 18 cleans. 

checked the box kind of day.

15lb slam/smash ball (heaviest available)
120 singles
6 rounds +2

Sub'd 24# medball and 90 single-unders.
Result: 6 rounds + 11 reps
Male/45/5'6"/137#

Rx, but those DU still get me, especially round four...4 rounds + 1/-

Modified :
--
Complete as many rounds as possible in 20 minutes of:
20 sandbag cleans | 11 kg sandbag 
60 curb jumps 
SCORE: 7 rounds + 11 cleans
--
Completed 8 rounds for good measure. 
20 km biking in the morning
 

M/47/6'2"/180#

Rx'd 
8 rds + 20 + 11

20min AMRAP:
20 Medball cleans @20lbs (kept laces up whole time)
60sec DUs practice

8R+20 MBCs

M/30s/225lbs

Son:
20MBCs @15lbs
60sec practice
M/teen/not much lbs

F/54/GarageGym/Alabama

20 min AMRAP

20 sandbag power clean, 50#
120 single unders. 

= 4 rounds plus 75 reps

Rx’d: 8 rds + 8 reps 

180112: 
15# ball 
5 rounds plus 14 MBC

10min AMRAP today

20 MB Cleans (20)
60 Singles

4 rounds

wasn't feeling it today. On to the next one 

7 rounds + 20 reps Rx'd
m/53/5'11"/190#	

7 rounds + 3

7+5 Rx

m/50/63kg
20 medicine-ball cleans (9kg ball)
60 single-unders
20 min AMRAP: 5 rounds + 8 cleans

Scaled to rounds of:
20 20#DB cleans
20 DUs and 120 SUs

7 rounds + 38

Rx - 6 rds and 5 reps

58 yo m 5’5” 150lbs

Complete as many rounds as possible in 20 minutes of:

20 medicine-ball cleans 14 lb ball
60 sec shadow boxing boxes & close the distance

6 circuits

9rds+6 Rx

*was going for 1 rd every 2 min but fell off at the end

20lb satchel
5 rounds + 56
DUs were off. Rope felt long.

6+5 with 20 lbs vest and 20 lbs ball 60 singles 

Sub/scale:
AMRAP 20 minutes 
20 backpack cleans 20lbs
1 minute of double under practice 

8 rounds 

Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
30 double-unders
12-lb. ball
6rds+10

Did yesterday’s deadlift/dip workout. Results there. 

5 rounds 50 reps

14-lb medicine ball

rx 6+20

Globo scale: find a medicine ball or slamball of appropriate weight. If none is available do plate cleans with a 25lb plate, or dumbbell cleans 15/20lb dumbbells.  It's OK to go with a lighter weight medball if that's all your facility has.  Scaled can even use a basketball today.   If subbing scale to a weight that you can hit all 20 unbroken fresh.   For double unders if you don't have a rope sub jump double taps or 30 tuck jumps per round.  Scaled can do jump single taps or jumping jacks. 

Busy gym: Just find an area to do this.  No racks, erg,  barbell or pullup bar required. 

Bodyweight/equipmentless sub: let's sub a backpack or duffelbag for the medball if you don't have one.  Other lighter objects such as a full milk jug can also be subbed.  Double unders see above. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Long duration, light weight. Squatting with an odd object and loss of connection, jumping with accuracy and elasticity

MAIN DECISION
Scale for specifics of the movement or scale for the stimulus of the workout?

TECHNIQUE SCALE
Extend to 30 minutes, set a time cap at maybe 1:30 (at the most) on the double under attempts each round.

CONSISTENCY SCALE
Really pay attention to your bodyweight on the cleans; if your feet shift then don't count the rep. Also, doubles have to be unbroken or start the set over.

INTENSITY SCALE
Sub wallballs or squat jumps for med ball clean, sub low stair jumps for double-unders

INJURY SCALE
Upper-body - Intensity scale
Lower-body - AMRAP in 20 minutes of: 20 kips, 30 sit-ups

MY STUFF
7 rounds + 16 as rx'd

GENERAL FEAR LEVEL: 7

I had an amazing weekend at the Fort  Worth L2 course at CrossFit 817. Nuno, Sarah, and Pete were the greatest instructors! I learned so much, and I can't wait to use all this knowledge in my classes!