CFWUx2 10*45/95+1sqcl*2
1r +10 reps
Finish r2 after buzzer.

Modified Elizabeth 
15-12-9
#Squat Cleans @75lbs 
#ring dips 
Last set of 9 I did push ups
Out of gas ⛽ 😪 nothing left in my arms
9:57
😓 😰 💧 

next day
wu/		bike, scales
skill/	slam ball

wodI/		amrap'7
			10 sqcl slam ball 20 kg to one shoulder alternating
			20 stirbt sit ups
				6 rdns

wodII/		5x10 heavy 2db strict press 
			18-18-18 (7)-14-16 (8+2) kg each

post/	crosser, bike

3 rounds plus 11 reps 
Rx’d

4 rondas RX

4 rounds + 9 reps
Rx male 24y175cm84kg

3rds + 2reps Rx

Oops did 10 minutes: 6 rounds plus 2 reps,
also did unanchored abmat sit-ups...
squat clean emom prior: 135-145-155-165-175-185-195-205-205

last round took a little over 2 minutes, so I would’ve had almost 5 rounds at 7m. Didn’t break squat cleans until round 6. Probably could’ve pushed to get 5 in 7m since it really got tough the last 3-4 min. 



182/43/176cm

3 rds
Rx

F/55/123 lbs

RX
3+10 squat clean+14 situps

M/26/5'8"/160lb
CrossFit AFK

5 rounds - Rx (Cleans slowed down, both starting the set and overall cycle speed.)

3+14 RX

F/25/5’5/145
CrossFit AFK

Beginner AMRAP 7 Mins 
10 squat cleans 45lbs 
20 sit ups 
3rounds  + 10 

As rx’d, 6 rounds + 2 squat cleans (PR).

Last time I did this was 2010 (!) – happy that I can still go full send on a workout like this.  Unbroken cleans, but had a couple of mini-breaks resting in the hang position.  Sit-ups also unbroken, started at a good clip but they slowed a bit in later rounds.

49m/5'10"/180

4 rounds + 3 squat clean

Did this with 50% my bodyweight on the bar, so 37.5kg.

Abmat situps.

Didnt rest much. For my to get to 5 rounds i would have to go all out guns blazing and rush to the bar an to the ab mat.

Nice workout!

M/ 37y/ 174cm/ 75kg

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Modified for 3-man rotation added 100m run and extended to 12 mins - got 4 rounds + 200m run to finish (RX squat cleans)

M/ 48/ 138 lbs/ 5'-5" 
As Rx
I tried this at the end of last week and it was a great workout. Lots of fun. I am not typically great in shorter domain workouts, and so I'm conciously trying to incorporate them a little bit more often and to try to push harder for the entire duration, which is the idea really. The shorter the WOD the harder you should push (a la % of max output level) and with very limited to no breaks at all. 
I completed 4 rounds + 7 cleans in time domain. I then continued and completed the 5th round in about 7:30. 
Good WOD done in my garage in the evening after dinner. 
I was happy to basically stay within myself breaking up the cleans into 7/3 almost all sets and pushing hard to go quikly unbroken for all sit ups.
Again, I thought it was a really good workout, and I could see doing this after a heavier lower rep workout on just cleans, and then finishing with this burner later on when it's warmer out, etc.

35# dbs, and subbed 10 KTEs for sit-ups

3 rounds + 3 squat cleans

M/36/6'/172#

4+5 Rx

Deo gratias

7:00

10 med ball cleans
20 sit ups 

5 rounds + 10 mbc + 1 sit up

4+2 Rx

Modified
--
Complete as many rounds as possible in 7 minutes of:
10 DB front squats @ 2x12,5 kg DB
20 anchored sit-ups
4 rounds in 7 minutes
Continued until 15 minutes: 8 rounds, plus 2 more for good measure.
--
Peace

3 rounds

3+9

M/29/185/5’9”

Weight on Squat Cleans #75 until last 2 rounds

Score: 4+8

M 51/195/6’
5 rnds with abmat situps.  Ouch!!!

3+1 rx

4rds + 3reps, Rx

4+10 Rx

m/43/155#

55lb 
2 rounds + 25 reps 

At 75#, 3 rounds + 16 sit-ups. So close to 4!

59/5’8”/157

3+10 sq clean. Used 75 bar, unanchored sit-ups. Kept going, had 4+10+13 at 10 minutes, finished 5th round at 10:23. Good fast sprint. 

4+13

Amrap 7’
10 squat cleans #45 bar
20 ab mat sit ups
4 rounds

then
completed a 5th round
Shoulder press with #45 bar 6 sets of 10 reps

3 rounds, RX

AMRAP 7 min
10 squat clean, full, 45# bar
20 abmat butterfly situps

2 rds + 10 cleans + 9 situps

Scaled to 75#, otherwise Rx:
4 rds

Not quick enough on the transitions.  Nice little burner I don't remember doing in 2010.

Rx 
4 rounds + 18
Off day, after dinner and having done 150 GHDs 48hrs earlier. 😮‍💨 (glad to at least pushed through (little victories))

Son(14):
Completed 3 rounds with an empty bar

5rds +4reps
40 lb KBs

Rx, 3+5/-...ouch...can we get a leg rest?

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-07:22

Rx’d: 5 rds

4 rounds + 10 reps Rx'd
m/53/5'11"/190#	

3rds +10, rx

5 rds Rx'd

75 lbs. 
4 rounds + 22 reps. 

edit: all squat clean reps started from hang position. Idk if I was supposed to start from the ground each time. 

Rxd
3+ 1 sq clean

As RXd.

4 rounds + 10 cleans + 8 sit-ups (headphones lost connection so not exactly sure when the timer went off). Finished the 5th round. Quick burner! 

5 Rounds + 9 reps 
RX

Rx 5r + 20 Reps 

45lb dumbbells 

4 rounds + 20 reps

3+10 Rx

16:20

Subbed 7 mins:
10 - 2x 26lb dumbbell hang squat cleans
20 - abmat butterfly sit-ups
5 rounds + 8 cleans = 158 reps
All rounds unbroken. 

75# Clean Squats
3+8 in the 7 minutes, finished the 4th round in 7:56

Rx 4 rounds + 4

Complete as many rounds as possible in 7 minutes of:
10 squat cleans
20 sit-ups
5 rds + 3 @ 45 lbs

5+1 RX 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and light. Speed is the main theme here, and not speed of the entire workout or transitions but speed of the actual movement. Doing sit-ups at 3/4 speed is not doing this as rx. Same with cleans - particularly the coming up from the squat part.

ASSUMED
Clean technique is on autopilot.

MAIN DECISION
Keep the cleans and add time, or keep the time and switch to squats?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
10 cleans
20 hollow rocks

CONSISTENCY SCALE
3:30 cleans
3:30 sit-ups

INTENSITY SCALE
Sub front squats (or air squats) for cleans. Set a time limit on the squats; if you go over it the workout is done.

MY STUFF
5 + 3 cleans, 65-lbs.

GENERAL FEAR LEVEL: 7