CFWUx2 10*45/95/135*2 5*185
3r
223lb dls

same day

amrap'12
5 dl 100
10 box jumps 60 cm
10 rnds + 10 reps

heavy accessory

9+5 RX

M/39/5’9”/195#

Semana compleja. Mudanza. Peleas. Estrés alto. Ayer negocié conmigo un día de descanso. Hoy decidí hacer el wod. Entré en calor con 2 series de los movimientos. Usé 12kg en las mancuernas, 20 inch para el cajon y 90kilos en zl deadlift y meti 8 vueltas con 2 step al cajon y estoy contento. Los antebrazos, los hombros y el cardio se sintió. Contento con el ritmo que encontré. 

As rx’d: 8+2 

All cardio limited. Started getting some blood pressure worries after round 5-6 and needed to save energy so I started doing dropped singles on my deadlifts. 

Step ups unbroken and mostly shouldered except 2-4 at the beginning or end of each set. 

warmed ups were: 10 step ups, 20 single dumbell step ups (35), 5 deadlifts plus 5 sec hold at bottom with 45, 6 step ups with 2x35, then 5 DL each@155/205/255

I feel like when my deadlift was at its highest I was doing almost all dropped singles on anything over 225...



180#43%176cm. 

7+3

9+5 s-intermediate 
0:54-1:02-1:27-1:14-1:27-1:29-1:38-1:31-0:57

135#
20# DBs

F/25/5’5/145
CrossFit AFK

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

10+3 - Rx (this hit the upper back and midline.)

10 rnds. + 1 DL RX'd

M/32/155#/5'7"

intermediate, 75# dbs for deadlifts, and did step-ups on bench

6 1/2 rounds

M 51/205/6’
Did it again but this time with a 20” box.  Deadlift@#205 and box step ups with a #75 sandbag.  10+5.

6+2 rX

m/33/200/6’0

10 rx

RX’D 

13 Rounds 

7 Rounds Rx

205lb deadlift 30lb dumbbells 

5 rounds untimed

M/36’/6’/170#

8+5 Rx

Deo gratias

Intermediate weights.
11 + 4
Solid challenge!
M/53/175#/5'11"

Great effort guys , I only managed 4 rounds and I was dead at the end , challenging workouts

Completed 6/24 in the a.m. RXd.

11 rounds + 3 DLs.

8 rds
205 lb
12.5 kg DBs

Rx, 5+5/5

10+7 reps rx

6 rounds + 5 reps in 12 minutes of:
5 deadlifts, 165#
10 weighted box step-ups, 25# / 20"

Beginner Scaling
AMRAP 12 min
5 DL, 95#
10 step ups, 2nd garage stair, unweighted

9 rds + 2 step ups

DL were a bit light, but kept excellent form and still felt the back and butt muscles working. 

7 + 5 Rx
M/35/192

10 rounds  ....  Master 60

modified:
--
5 rounds for time of:
20 DB deadlifts @ 2x 15 kg DB
20 DB weighted lunges @ 2x 12,5 kg DB
14'38''
-
Peace.

M 51/205/6’
9+14.  #205 deadlift and #75 sandbag on a 24” box.  Hobart is awesome!!

Beginner 8 rounds 

Scaled, 12 minute AMRAP
5 DL 205#
10 Weighted step-ups to bench, 35# DBs
10 + 5 DL (finished rnd 11 for good measure)

Kept the Rx DB weight, but scaled DL, and used my rickety bench as I have no box.  I was going to scale DL to 225# but erred on the side of caution as my back was a bit sore and tight.

Rx
Used 35lbs plates for DBs

10 rounds even 

M/30s/225lbs

Girl weight: 165lbs barbell, 25lbs dumbbells, 20" box

11 rounds + 2 deadlifts

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Rx   13 rounds + 9 Step-ups

*Held DBs at my sides for all reps.
*Deadlift unbroken and all Step-ups 5/5.

Rx’d: 10 rds + 2 reps

7 rounds Rx

9 rds on intermediate Scale. Sweat angel on the ground was real

9+1 (255, 35) 

With 20-lb weight vest, 8 rounds + 4 step-ups.

Brutal.  You know it’s bad when it gets hard in the first minute of a 12-minute workout.  I knew the weighted step-ups would suck, but the deadlifts were almost equally as bad.  Some of this was definitely from the vest – but these movements build on one another.  Quads get shot from the step-ups, so you use more back on the deads; the midline challenge of the dead makes it harder to step up with precise form.  Classic and elegant CrossFit.

#weightvestmonth

49m/5'10"/180

10+7, 205 lbs

Nice work crew.  Yuck of a workout in a good way. Love how you shorted yourself several reps, James 😂.  

I got four rounds with the beginner's weight plus all the deadlifts.

On one hand, I'm upset because I feel like I could have gotten more except for a twitchy knee.

On the other hand, my lungs were on fire and my heart rate was through the roof, so clearly, I wasn't exactly slacking off, so I probably shouldn't be too hard on myself.

7rounds+1deadlift. 225# deadlift

First time following the "original" programming after a looooong time. 
Hit 6 rounds and 4rp rxd.
It was real fun 

185 lbs. DL
25 lbs. DBs on 20” box

8 rounds

5 deadlift, 230lbs
10 weighted step up, 30lbs & 20"

8 rounds

Jim, the Stamina Scale, as I'd imagine it, would be lower intensity overall because you'd be resting more, but it gives you the chance to practice and develop the ability to work through the muscles burning, and learn when you actually need to set it rest (form gets bad) and when you can keep going (discomfort).

Beginner option: DL scaled to 50#
12 rounds +5

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
10 weighted box step-ups
♀ 135-lb deadlift, two 25-lb DBs, 20-in box

3 rounds.
lower back has been killing me, so didn’t do anything impressive but also didn’t want to be in a lot of pain after. 

Mike A, not surprised you’re fried after your workout yesterday. Props for going faster in your final round. 

Chris S, that stamina scale looks beastly. 

205# deadlift and 25# kbs for step ups. 
7 rounds + 5 + 1

59/5’8”/155

Modified: 

Complete as many rounds as possible in 9 minutes of:

5 deadlifts
10 weighted box step-ups

225-lb deadlift, two 35-lb DBs, 12-in box

5 Rounds

4 reps short of 9 rounds #205 #30
Wife 6 rounds #45 no DB
Later, did 15 min Yoga 
Then Beginner scale with 24in. Box And 10 sit-ups 10=

M/47/6'2"/185#

Scaled DL to 205# the rest as rx'd 
10 rds + 5 + 2

Rx: 5+5

m/49/225
Scaled to 185# DL
5 rds + 4 DL

6 or 7 rounds at the beginner level. Deadlifts were harder than expected. 

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
10 weighted box step-ups
♂ 205-lb deadlift, two 25-lb DBs, 18 in box
9+3

Scaled to
w/20# vest
women's rx
5 rnds plus 5dl/2 step ups
m/52/175
after yesterday's wod, I (as Chris would say) "checked the box" this morning

Int 9rds

Intermediate option:
8 round
Have fun guys. Hard, very hard

Rx
11 rounds + 2deadlift😅😅

That is disgusting… in a good way.

Champions Club Scaling Notes

RANT
The thing that caught me from the video was at the very end when James said something along the lines of, "that was completely metabolic". The reason I'm pointing that out is because when I think metabolic, I think more along the lines of the lungs/heavy breathing being the limiting factor. Based on what they all looked like after the workout, and some of the pauses/tempo during the workout, I would have guessed muscle fatigue/stamina played a bigger factor. Although, maybe I'm putting too much thought into something that was said under heavy breathing immediately following a tough workout. Hopefully that doesn't come off as critical, I'm just wondering if my interpretation of "metabolic" is far off what it means.

WORKOUT THEMES
Squatting with an emphasis on the midline and pushing, squatting with unilateral loading, open-circuit (dumbbells vs. bar or plate), scaling an obstacle

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

STAMINA SCALE
6 rounds of:
1:00 deadlifts
1:00 step-ups

STRENGTH SCALE
AMRAP in 12 minutes of:
1 deadlift
4 step-ups
*as close to rx as possible

ENDURANCE SCALE
as is, scale weight so everything can be unbroken and you can get 15+ rounds

MY STUFF
9 rounds + 2 step-ups as rx. Didn't check the box but left some in the tank.

GENERAL FEAR LEVEL: 7