CFWUx2 10*45/95+1cl*2 10*135+1cl
2r +19 reps
Finish r3 after buzzer

5 Rds RX

M/40/5’9”/195#

Intermediate, subbed 40# dbs, and did actual ring dips

3 rounds + 1 hang squat clean

	amrap'15
10 hsqcl 30 kg
8 ring dips + hip drive
6 rnds 10 reps

3 rounds plus 6 reps- Rx’d

5 round RX

4 rounds 
Male rx 24y175cm84kg

intermediate option, did regular squat cleans by accident, not hang
6 + 4 reps

Beginner option 7 rds 

4 rounds plus 23 reps with 135lb. Front squats using thumb straps instead of full grip and strict ring dips. Too gassed to cycle faster and accumulate more work and pushing muscles to fatigued to get through round 5 even though I had over a minute for the last set of 15. 1 set of squats to start, then 2 sets. 2 sets of dips to start, then 3, final round was 5-3-2-1...1 fail....


180#/43/176cm

4 rounds. 85 lb hsc 

M/36/6'/172#

5+7 Rx

Deo gratias

M/26/5'8"/170lb
CrossFit AFK

5+17 - Rx (Unbroken hang squat cleans and did conservative 3s on the ring dips. Grip was at max on last 3-4 reps of the cleans for the last few rounds.)

Sc 50kg HPC

5R+4 

https://youtu.be/boGB5k0Go4I

Rx’d: 5 rds

4 rounds rx'd

4+20rx

Modified
--
15 Db front squats @ 2x 12,5 kg 
15 bench dips w/ elevated feet
7 rounds 
--
10 km biking just before WOD-
Peace.

15’ 
12 hang squat cleans #65
10 ring dips
5 rounds

As rx’d, 6 rounds + 5 ring dips.

Like Elizabeth, only longer!  Actually taking this from the hang makes the squat cleans much more doable – did these 8-4 except for first (unbroken) and
last (6-3-3) rounds.  Did ring dips 10-5 for first 2 rounds, then switched to 5-5-5, which was sustainable for a few more rounds.  By the end, though, was down to singles.  This one sneaks up on you – I had 2 rounds in under 4 minutes, but every round after got slower.  Bounce cleans and hook grip are critical for this one!

49m/5'10"/180

4+6 Intermediate 

4 rounds + 7 reps in 15 minutes of:
12 hang squat cleans, 95#
15 assisted ring dips

15 AMRAP
12 Hang Squat Cleans 85#
8   Ring Dips with slight assist
6 Rounds 3 Reps

Scaled: 12 HSC @ 75; 10 band assisted ring dips 
4+9

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Intermediate + further scaled to 95#
5 + 12 (finished 6 at 15:11)

Rx
4 rounds + 12 HSCs

While answering questions from the curious 5yo neighbor kid. Still recovering from Marion last week

M/30s/222lbs

Son(14):
Performed at 75lbs with dips from bars, feet at perpendicular on step
2 rounds + 12 HSCs + 12 dips

15min AMRAP: 8rds+9

12 HSQTCL (95lbs)
10 Ring Dips

GWU: Full Body Rot.
3x 10 SQT/5Pushup/Lunge Twist

SPWU: PVC CL Prog. ^Wod
Ring Support/Neg Lower/Jump Dip/Dips

Scaled barbell to 115-lbs: 6 rounds
m/54/5'11"/190#	

M 51/215/6’
Scaled to intermediate option.  4rnds.

6+9
Intermediate

High parallel bar dips sub for rings, none available. Otherwise as RXd.

4 R + 9 HSC.

Round 1 unbroken, remaining HSC were 6-3-3. Dips same then random sets to finish. Should have pushed for the 5th round but didn't have the gas. Heavy enough to be slow. Dips way slower than expected. Nice one.

15 minute AMRAP. 

7 rounds.

(12) 95# hang squat cleans
(15) bar dips.

The last 2 rounds of cleans I switched to false grip (without using thumbs) to deal with blisters.

15 mins

5 RDs
12 hang squat cleans @ 65 lbs
10 bar dips 

40 Kg HSC

4R+12

https://youtu.be/s6J_nFYhonQ

Thanks Jim!

Nice work Greg! Your 2023 self will be thankful for your 220505 self.

First WOD in a few weeks. Been trying hard to get back on the horse everyday, but I keep doing a stretch here and a stretch there. Hopefully this is the first WOD in the next era of fitness for me! Wanna get back into my old Crossfit shape!

Warmup 1000m on Concept2
12 min
12 hang squat clean, 25# dbs
15 knee pushups

Got interrupted by short phone call, think I did 4 full rds.

15 min AMRAP 
12 Hang cleans 35 pound
10 Box dips
9 rounds completed

Speedy recoveries, Jonathan. 

With 95#
5 rounds + 9 squat cleans
Good one, HQ. 

59/5’8”/155

Int SC 12/10, 115#...3+4/-

KLAS: SC 12/10, 25#/box dips...5 rounds

3 +17 rx

5 rounds #95x10, reg. Dips x15 
Long day yesterday, wife had surgery (out patient) we are both recovering. 

M/47/6'2"/185#

Scaled to women's rx'd...
6 rds + 3 

45lb hang squat snatches
Ring dips strict, assisted from 1/2 squat to full extension
4 rounds + 5 snatches

Definitely not in my wheelhouse.
Go Caps!

intermediate scale 115lbs 
4 rounds + 18

Finished round 5 at 15:42

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 hang squat cleans 65 lbs
10 box dips blue band 
5+3

M/34/75-80kg

60kg HSC, benched dips

4 rounds hang squat clean (48x60kg reps)
3 rounds benched dips

15min

Champions Club Scaling Notes

RANT
Thank you CrossFit gods for not making this Elizabeth! I know you were thinking about it, but I think you did a very responsible thing. Much love.

WORKOUT THEMES

					SHORT	MEDIUM	LONG

LIGHT

MEDIUM						x

HEAVY

SCALING FOR LIMITING FACTORS:
Endurance - lighted up weight on cleans and go straight through, sub 9 burpees for ring dips, and practice on the rings in the warmup
Stamina - do 7 rounds as listed, all sets have to be unbroken, take a little more rest between sets. Sub push-ups for dips if needed
Coordination - cleans are good, but sub 1-minute practice holding the rings
Strength (ie. I can't do a 135-lb. clean/ring dip) - set a timer to 20 minutes and practice rounds of 1 hang clean and 1 ring dip descent

MY STUFF
7 rounds in 15:13... but I accidentally did 10 hang cleans per round instead of 12.

GENERAL FEAR LEVEL: 7