CFWUx2 burgener 10*45/95dl+1sn*2
40-30 30-20 = 120
45-75lbs

after two days of rest; morning

wu: biek, slihps
skill: snatch drills

wod:		13.1.
			amrap' 17
    	  40-30-20-10
			  burps
		  30-30-30-30
		   snatches @
		  30-40-50-60 kg
		18 repss @ 50 kg

post: walk, crosser, accessory, bike

130 reps - Rx’d

Sclaed 10 lb less on second snatch


40 
30 with 75
30 
30 with 125
20
Time

Was a Nightmare lol

24y175cm86kg

Scaled to 17m of:
50 pushups
30 snatches, 75lbs. 
40 pushups
29 snatches, 135lbs. 

Built up to a 165lb. power snatch in the warmup. First WOD back after Covid. I missed 5 WODs. Not looking forward to over a month of open WODs. Soul crushing! 



180/42/176cm

Rx
150 reps 

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

191 reps - Sc (Womens Rx loading, barely had time to load the bar to 120lb for that last rep. Did this in 2012, got 90+13, 50lb-55lb-60lb-65lb)

155 s

35#-55#-65#-75#
F/25/5’5/140
CrossFit AFK

scaled snatch weight to 75, 95, 115
got 5 reps into 115. 
155 reps total

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!

75# / 95# +16 burpees.  146 reps scaled.

17 minutes of:
40 burpees
30 snatches, 45#
30 burpees
30 snatches, 75#
12 burpees

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

Ladies weight for me. Completed after 220103.

157 reps. 

Burpees were a slog. All rounds of snatches had breaks. 

M/35/6'/175#

150 reps Rx
(Finished last burpee with :20 remaining)

Deo gratias

141 reps Rx

135-lb snatch + 4 burpees = 134 reps 
m/53/5'11"/190#	

Subbed hang power cleans, 75 | 95 | 105lbs

163 reps

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.

Scaled bar snatches to single arm dumbbell snatches:

weights: 30#, 45#, 45#, 70#

40/30,30/30,20/30,10/32

Happy New Year!