13:03 RX

M/40/5’9”/195#

same day 

3 rnds
400 m tretmill
15 sdhp 30 kg
15 thruster 30 kg
13:00

15:35 - Rx’d

No run, 20 cal echo Bike
Everything else rx 
14:53

Male 24y175cm85kg

scaled to 75#
11:47

Subbed 3 rounds:
run 400m
50 air squats 

11:13

Did Out of order same day but after the row strength WOD and a big burger. 

12:48

Have been dreading this for a fortnight!  Tried to keep it to around 2 min for run and a min each for the SDHP & Thrusters.  Mostly successful!  
11:54 rx
M/53/175/5'11"

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

12:37 - Rx (Runs slowed way down each round. Did 9 and 6 to get through both the sdhps and thrusters. Last 15 thrusters were unbroken.)

9:50 Rx

Was breathing like a dying animal after round 1

completed 6/15 a.m. 

14:59 RXd.

broke thursters into 10-5. SDHP had some breaks in rounds 2 & 3 at the ground. very slow runs.

Matt - 10:34 rx (UB)
Meghan - 14:36, 45# SDHP and Thrusters

35 kg
14:28
21 cal on echo bike instead of run
Had to lower the weight starting the 2nd round from 40 to 35 kg

Did awful 😞... probably a combo of lack of 💤, no breaks this week. Sub to 0.75 mile echo bike. Should've SC to 65#...stopped going for time immediately. 31:40

3 rounds in 17:50 of:
400-m run
15 sumo deadlift high pulls, 65#
15 thrusters, 65#

Rx
9:55
(I run. I’m a runner) 

M/36/6’/172#

12:56 Rx
(Each round of SDHP in three sets, thrusters in two.)

Deo gratias

16:32 with DBs

https://youtu.be/4h5R4Gb01iY

13’25 rx

17:19, used 75 bar. Had nothing today after killer wod yesterday and sleepless night. Should have finished around 13. Oh well, do work. 

15:27 RX

Broke each set of thrusters and sdhp into two sets (8/7). It was 80 deg out in OH which made the run tougher!

I was pick the 30kg barbell and completed the workout for 19:30 . I was split thrusters for 7 and 8. And I was rest every 400 m and sdhp

22:35 Rx and this burnt me. I had to slow down the runs and split up the thrusters. Hard breathing and blowup lower back, guess attributed from a lower body workout the previous day. 

Felt good to have done and completed the workout at my pace!! 

Rx - 17:05

What a burner. Runs were slow, SDHP unbroken, but not thrusters, too much time between stations trying not to fall over in the heat and humidity.  Glad I did this Rx, but the body is screaming 'should've scaled'.

Scaled to 3 rounds:
500 meter row
15 sdlhp 2x30lb dbs
25 thrusters 2x30lb dbs

16:09

3rds: 8:49          Tom 2rds: 6:54

400m Run                  200m Run
15 SDLHP                  10 KB SumoDL 
15 Thruster               10 KB FSQT
(65lbs)

GWU: Spider-Man/Sqt Mob/Jog/Shoulder Circles
SPWU: SDLHP Prog/WU(sumo DL)
Thruster Prog/WU (FSQT)
COOLDOWN: Legs

Performed Rx other subbing for back thrusters due to elbow mobility. Used a treadmill at 1°

11:11

M/30s/225lbs

3 rounds
200m run
15 sdhp #45
15 thrusters #45
11:46

modified, using 2x 12,5 kg DB
--
3 rounds for time of:
15 burpees
15 DB sumo deadlift high pulls
15 DB thrusters
TIME: 14'28''
--
Peace.

Rx’d:  13:50

Tom Kn. :  Welcome and good work. Keep at it.

13:48 rx'd.

Couldn't get off the gym floor for a full five minutes afterwards.
Also, 3rd day in a row for me, did the GHD/Deads WOD on Monday.  Entire core still painfully sore...

39/m/6'-3"/215#

Beginner Modified Option
3 Rounds for time:

200m treadmill run
10- @20kg kettle bell deadlifts 
10- @ 25lb dumbbell overhead press

Time: 9:37

14:19 - with 53lb KB for both sdhp (2 arm) and thruster (1 arm)

+1 Mike Andridge re: replies

Also, I see you on the vest.  Awesome brother!

#weightvestmonth

With 20# weight vest, 13:41.

Awful from just about the start.  Broke SDHPs and thrusters 10-5 generally except for round 1 (unbroken thrusters).  Vest made thrusters nasty and slowed me down quite a bit on the runs.  Runs were 2:00 for the first round, 2:30 for the others.  Did this with Ian (17 yo), who used 25# DBs for SDHPs and thrusters.  He beat me by a full minute.  100+ heat index didn’t help.

49m/5'10"/180

#weightvestmonth

HQ--when might the "reply" aspect get to working again???
Jim---I knew I had to get it done before the heat rolls in!!

I was breathing heavily after 10 sdhp and throughout the thrusters, but the thrusters killed me (1st 1 set, 2nd 2 sets - muscle failure, 3rd 2 sets - insufficient breathing). 

Tried not to go too hard on the rowing (500m) so I can have a good start on the lifts (2'10" - 2'20" each round).

Rx under 17'. M/28/80kg/6'

On the sdhp my arms failed me after 10 reps on the last round and on thrusters it was the legs, on the bottom part of the motion. Started taking a "short break" while locking the weight on top and it was better. I think I didn't entirely get the intended stimulus (more like 80%). 35kgs would have been perfect. 

All in all I take 10-15s breaks between exercises or sets. Is that too much or good enough?

19:32 rx 

10:33, ladies Rx

75 lbs. thruster and SDHP. 
16:52

M/23/124/5’5
3 Rounds for Time
400 M Run
15 SDLHP 55#
15 Thrusters#

Today was my second ever CrossFit workout. I've respected the sport from afar, but Monday I tried Baseline to see where I was at and after I got my butt smoked, I decided to give this a try.

I did today at the Beginner's recommendation, despite thinking I could do heavier on the thrusters because, well, I have.

Good call.

Time: 22:13
Not overly happy with that time, but I also recognize it's a starting point. I hope I get to revisit this workout a year or so from now.

Notes: I went 8 bpm over my supposed max heart rate during the first round, which was interesting. Necessity slowed me down after that, but holy crap, this was a killer workout and now I see how people get hooked on this!

18:00 Rx, Good one! 2min per run

Beginner + Scaling
3 rds for time
10 Stair Sprints, down+up, basement stair
15 SDHP, 45#
10 Thrusters, 45#

9:20

10 SDHP felt kinda easy, so went up to 15 on those, for fun lol. This WOD is a LUNG BURNER.

M57
3 Rounds for Time
400 M Run
15 SDLHP 65#
15 Thrusters 65#
15:52

M/47/6'2"/185#

Scaled to 75# the rest as rx'd 
11:49

M 51/215/6'
13:07@#75.

Scaled to 75#.
18:22
Both lifts awkward in running shoes. They throw all my balance points off. 
SDHP unbroken in rnds 2 and 3, thrusters broken 2x, 1x, and 1x. 
Runs about 2:20-2:30 each round
That’s an ugly one, HQ. Thanks. 

59/5’8”/155

Modified:
4 Rounds
30 Cal Bike
15 DB SDLHP (25#x2)
15 DB Thruster (25#x2)

15:30

Rx 15:56 I need my kid’s inhaler! 
Repeated .5 mile Echo and #75 10:35
Forgot to add, wife did her first CF workout this morning. Scaled to .25 mile on Echo and used PVC, did not keep time. Couldn’t be happier! 

Mike A, pretty ambitious, doing a lung burner with a vest after BS!

Flavian, when the rx weight is this “light,” the workout is intended to be fast, with folks moving thru the lifts unbroken or with minimal and short breaks. Your heart, not your glutes or shoulders, should be the limiting factor on a workout like this.  My 2 cents, anyway. 

Beginner Option:
3 rounds for time of:
200-m run
10 sumo deadlift high pulls
10 thrusters
75 lbs 13:48

Modified yesterday's wod to B.S.
then today's wod
w/20# vest
3 rnds
400m run (trot)
15 sdhp w/ 70# kb
15 thrusters w/ 2-35# kb's
22:19
m/52/175
Hit a wall on every round for the thrusters (3 sets of 5), which is surprising 'cause I was going very slow on everything else:)

16:17 500m row 

https://www.crossfit.com/220519

Same distance for rowing

Double the distance for bike

12:14 as RXd.

All 400m runs under 90 seconds

Had to break up the last round of thrusters 

30 kg

13:38

Question for you guys: what would be the intended stimulus? 

Last time I used 40 kgs and it was slightly on the heavy side. By the 3rd round I had to split the thrusters in 3-4 sets, both because of muscle failure and hard breathing. I'm always split between choosing a lighter weight (halfway between M/F rx - more cardio) and a heavier weight (M rx - more strength). I usually choose the strength version and overextend myself so the WOD takes more time. Eg: this workout took me 15-16 mins as rx last time.

Wasn't this workout like 2-3 weeks ago? I remember hating the entire thing and feeling like a truck had just hit me for the rest of the day. It was Rx. Think I'll scale it this time around.

!HELP!
What will I use instead of run? 
Row, Assault bike?  And how much time or distance on concept or bike?

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, core-to-extremity, jumping with a lot of range of motion.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

SCALING FOR LIMITING FACTORS
Endurance - sprint the run, live with whatever happens after that
Stamina - mush everything together into 1 round
Coordination - just deadlift instead of sdhp and either add a round and lower the intensity, or keep it at 3 but slow down the barbell movements

MY STUFF
7:19 as rx, except for I accidentally switched the order of thrusters and sdhp. This one really got me. Might have even been a 9. Didn't think it would be like that.

GENERAL FEAR LEVEL: 8

Appreciate the skill work. Can always use different points of view 💪.