Intermediate

19:02

(all OHS sets unbroken)

Nancy 
5 rnds
400 m treadmill
15 ohsq 35 kg
16:02

Rx 17:26
Male24,175cm,86kg

17:58

12min51 rx

Wrought Iron Gym

16:47 RX been a minute since I’ve done this. Love you, Nancy!

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

17:15 - Rx (Back was hit pretty good. Not even close to my PR. Had to rest a while after each run to be relaxed enough to do the squats. Working on my tight hips. But this was also likely fatigue from the KB/Box jump workout.)

Intermediate: 14:54

21:04 s
45#

F/25/5’5/148
CrossFit AFK

14:54 with 63lb. 15lb plates on a 15kg bar…

ran slow from the get-go and recovered slightly on 2 more of the runs. Really had to push past not wanting to pick the bar up. 
Heart rate kept getting higher and higher but the last set of ohs was my fastest. No food or warmup prior besides 15 ohs at 33lb. Also no beta alanine today and I think I felt it! Terrible sleep last night….

180lb/43y/176cm

Scaled to 24lb bar:

~19 mins

43 / 6’0 / 190

28:20 - scaled to 5 rds of 30 cal bike and 75# ohs x 15.  I was wrecked the day after this one!

First time doing this WOD (I think?).  
15:58 rx
M/53/175/5'11"

18:48 intermediate 

M/36/6'/178#

15:06 Rx
(Squats unbroken; :20 off of current PR)

Deo gratias

Begginer???
13:03

I forgot to post on 8/15 but I completed this with 50lb dumbbells for the OH squats.
Time was 17:30ish. 

40 кг
17:10

Completed 220817
Men's Intermediate
14:52

Compare to 211023
Modified/Scaled due to recovering from lower back injury
5 RFT
.5 mile Ride (spin bike)
15 OHS #35
14:20

“Partner Nancy”
5 rounds for time of:
400-m run
15 overhead squats
♀ 65 lb ♂ 95 lb
(Rest after OHS are complete, until partner returns from run)

As rx’d, 17:48.

One person does OHS while the other runs; when OHS are completed, you can rest until partner returns from run.  Runs are to be faster than normal Nancy pace.  Did this with Ian (17 yo), I ran first.  You can tell by simple math that our combined 400m run average was 1:46.8.  My runs were all 1:45 or faster, had a few in the 1:30 range.  Ian’s had more variability – his first and last were sub-1:30, but the ones in the middle were slower, in the 1:50-2:00 range.

This is 5 minutes slower than my best "Nancy", which is telling - but I think speaks mostly to relative intensity.  It is challenging to recover when you run at an uncomfortable pace.

49m/5'10"/180

13:35 rx
M/35/197

Modified:
--
10 km bike 
Then 
5 rounds for time of:
approximately 450-m run on an undulating loop
15 overhead squats @ 20 kg 
Time: 22' 06
--
Peace

•20:26
•95lbs first set and bar the rest to work on form
•treadmill used for runs

Thank you Sarah and Alex for all the fun learning. Thanks for a guys and gals for a great class environment! 

completed 8/16 a.m. after 220815 bench press wod.

RXd. Runs completed on Assault Runner.

20:02

OHS broken into 2 sets every time, except last round which took 3 tries. 

211023 - Intermediate weight. 14:13.

17:20 #95 (rounds 3-5 = 2min of burpees instead of run)

4:13 s
75# 
previously used 75 for “heavy grace” and got 6:12. 1:59 PR today, damn that feels good. 

F/25/5’5/148
CrossFit AFK

17:24

Rx’d: 16:04 (PR)
Rds 1-4 unbroken, Rd 5 split 10/5


211023: 16:21 (previous PR)
Rds 1-3 unbroken, Rd 4 split 12/3, Rd 5 split 10/5

190911: 17:20

18:24 - RX

Barbell from the Rack

16:50

400m = 1:50, 1:50, ?, 1:50, 1:47
OHS   = 15, 13, 10, 8, 5 (I need to decrease weight from 95lbs to 65lbs).

Rx'd= 18:45
*Unbroken OHS

12:43

18:40
Weight 95lb

Charliept 
18:40
Weight 95lb(43kg)
Happy with that as i have been with ceossFit only for 2months 

rx with 500m row

19:42

16:39 scaled
400ish m run, guesstimated on length
15 overhead squats (75#)

30kg OH squat
13:52

RX- 15'04 @45kg(99,2lb)

21:13 w. 65lbs (intermediate)

35:15 #60lb

35y/o male 5'6"@168#'s
Scaled to.....
5 rnds for time
500m row
15 front squats @115#
23:08

M 52/205/6’
Scaled overhead squats to #75.

15:29.

23’29”
Scaled 45# OHSQ

15:23 RX Florida heat!!! Let’s go!!!

19:37 RX

45lbs OHS, 17:37
Last time 55lbs, 19:20
Today lighter but way faster.

18:48

65lb

Scaled to 
3 rnds
1000m assault bike
15 ohs @ 65#
11:56
m/52/175

Something is wrong with the workout brief link. 

but…

15:48rx 

You folks in the 13s and 14s…dang, that’s fast. 

Scaled to 75#
23:07
On a flat, indoor track, but at 10,000’

211023:  about 25 min, same scale, on a hilly course at 8500’
PR is 18:44, uncertain of the weight used, set in 2015 at sea level. 

59/5’8”/156

12:25

400m run
15 front squats, 75lbs

Compare to: 13:42

Scaled 25kg 55lb (bar from ground)
20:44 

Big thank you to Becky and Jason on a great Level 2 at Crossfit Eminence in Thornton CO! Great course help you become a better coach and athlete!

13:29 Rx

M/30

5 RFT
400m
10 OHS @ 35lbs

20:26

M/31yr 15:38 had to modify the OH for regular back squats. 

Intermediate, 20:18 but not sure at all 🤦‍♀️

SUB RUN W/ 2*AAB
13:52 (211023)
11:40 (220815)

SUB RUN W/ 2*AAB
13:52 (211023)
11:40 (220815)

Thank you to Sarah and Alex for a fun and engaging weekend! It was great to meet so many new and friendly people in class in Columbia. 

Beginner 14:08.41

14:30 Rx
Afternoon #65 OHS 400m Row 13:32
Wife #12x10 OHS .5mile Echo 16:04

3 rounds for time of:
400-m run
10 overhead squats 65 lbs 
9:45

Learned a lot this weekend at the Level 1 class in Rochester, NY.  Thanks to the trainers for their wealth of knowledge and patience. 

18:25 75 lbs. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and monostructural. Squatting with an upright torso, using fatigue in the midline and legs to challenge running.

					SHORT		MEDIUM		LONG

LIGHT
											x
MEDIUM

HEAVY

TECHNIQUE SCALE
As is, lower the weight on the OHS and go slow if needed

CONSISTENCY SCALE
For time:
400m run
15 OHS
800m run
30 OHS
800m run
30 OHS

INTENSITY SCALE
Do each round for time, rest as needed between rounds

MY STUFF
Consistency scale, with a 45-lb bar. Forgot my time, 12-something

GENERAL FEAR LEVEL: 8

Rx-15:42