21:57 RX

M/40/5’9”/195#

100 du
15 thruster 40 kg
100 cross under
15 thruster 40 kg
100 du
	10:05

15'21"

Intermediate

Lots of trips and sweats

14:57 con 50kg
200/100/200 dobles. mantuve series de 40 dobles, los thrusters los hice unbroken el primer set, y en 9 y 6 el segundo.

M/27/5'8"/170lb
CrossFit AFK

13:18 - Rx (last set of dubs = trip trip trip)

11min29
Rx

Intermediate (sick): 24:30

12:36 intermediate. Lots of misses and also intentional breaks on doubles. Sets of 5 to get through thrusters. Wearing wrist wraps helped the elbows but wearing street shoes made the squats harder. Warmup was some lunges/squats, laterally banded adductor focused squats and lunges then build up with 10 dubs plus 5 double unders: 45-75-105-135. Extra set at 135 to gauge elbow pain with wrist wraps. First highly lung focused conditioning workout in weeks. Lungs and feet hurt afterward for 5-15m! Biggest set of dubs was 50-60 reps and willingly stopped so fatigue wouldn’t stop me later. It started to fall apart during the last 50 or so due to fatigue robbing my coordination. 

178lb/43y/176cm

14:53 intermediate

15:54 Rx

39 y/o M

13:15 Rx
M/35/197

M/36/6’/175#

11:03 intermediate

Deo gratias

 

For time
200 single undres
15 thrusters #75
100 single undres
15 thrusters #75
200 single undres
10:06

SC 95#/150,75,150 DU...21:46

subbed 1/5 TJs for DUs, and 45# dbs for thrusters

16:25

Rx scaled   14:04
200D.u 
15 THRUSTER 135lb
100D.u 
15 THRUSTER 135lb
200 D.u

13:30 
I scaled my thrusters substantially for rehab purposes but could’ve gone heavier given comparison to the other times 

rx DU
75lb Thruster

Rx'd 14'52"

16:40 w/ 115# thrusters 

17:45 with #120 thrusters 

On shift time 14:22

200 single unders
15 thrusters 95 lbs
100 single unders
15 thrusters 95 lbs
200 single unders 

M/39/160
Intermediate 
Rx 17:00

16:15 #125

M 52/195/6’
13:10@#95 thrusters.

intermediate option 18:31

Just getting back into things after moving and having to take a couple months off: 

Workout with All singles and 45 lbs bar only for the Thursters: 

8:35

Work done at the YMCA in Pittsford in the turf room 

Intermediate (150-75-150) & 95lbs
20:00

15ish #115 and double taps 

25:34 115#

13:19 scaled
200 du
15 thruster 135#
100 du
15 thruster 135#
200 du

11:04 .. with 60 kg on bar .. 

Lee (Intermediate) 10.42
Noah (Beginner, 30Kg) 13.02

Beginner: 10:02

Intermediate rep scheme, 75# for the thrusters
19:19

Kinda checked the box today, especially with the thrusters.  I don't have DUs like that and numerous joints just weren't having today so I dropped the weight big time, but I stuck with DUs to get the practice.

Modified:
--
200 jumping jacks 
25 DB thrusters @ 2x 12,5 kg 
100 curb jumps 
25 DB thrusters @ 2x 12,5 kg 
200 jump double taps

>13'23''
--
Peace.

Rx   10:37

(50’s on DU, 5’s on Thrusters)

Performed with the same reps but with jumps to tap target 8" above the head and practicing hand motions or just on hips. Can do thrusters either with elbow out of commission so did 185lbs front squats. First 3 reps at 205lbs but dropped with clock running. Dropped weight in second round, lifted back onto rack.
12:53

Son(14)
Single unders at 200/100/200
Thrusters at 95lbs
14:49

Beginner option.  90 lb thruster
7:23

10:38 intermediate 

Intermediate 

13:08

Beginner option, 30 lb dumbbell thrusters 

21:57

14:45 @ 115

No DU's for me any more--
subbed HPC/DB SP (and some Tri's for the Friday pump:)
Second that Jim----Stacey--what's the challenge?

Glute med and hips bad rn

20min on assault bike
236 cals

10:41, used 105 thruster

Stacey, what was the challenge?

3 RFT
12 squat cleans, 95#
15 ring dips
9:24

The jump and tucks were too jarring on my knees. 

59/5’8”/155

M/47/6'2"/180#

Weathering the hurricane here so limited on space in the garage modified this to DU's and 35# DxKB clusters touch and go the rest as rx'd
12:13

Back after 28 day burpee/KB swing challenge 

100 doubles
15 thrusters, 30lb dumbbells
100 doubles
15 thrusters, 30lb dumbbells
100 doubles

9:32

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, weightlifting. Jumping with accuracy and elasticity, pushing with skill, squatting with an upright torso, core to extremity, overhead, front rack

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
										x
HEAVY

TECHNIQUE SCALE
5 rounds of:
2:00 jump rope practice
2:00 slow thruster practice

CONSISTENCY SCALE
As is, but for the doubles set yourself a number that has to be done in a row in order for that check mark to be reached

INTENSITY SCALE
AMRAP in 15 minutes of:
40 plate jumps (short, touch-and-go)
15 dumbbell thrusters (light)

MY STUFF
Did this more for flexibility and position, not quite checking the box. 95 on thrusters, slow and low, singles and 1 foot jump ropes x2

GENERAL FEAR LEVEL: 6

Beginner Option:
For time:
200 single-unders
15 thrusters
100 single-unders
15 thrusters
200 single-unders
65 lbs
10:59

Intermediate Option
12:37

23'41
scaled intermediate version : 
50 d.u.
15 thrusters @ 20 kgs 
50 d.u
15 thrusters @ 20
50 d.u

> thrusters trop légers (2ème série unbroken), j'aurais pu mettre au moins 25 kgs

d.u. tous 1 par 1

 (1 RM = 45 kgs ; calcul de 10 rm = 78,9%; 45*78,9=3550,5)

Globo wod: if you are doing dumbbell thrusters sub 60/40lb dumbbells. Men if the maximum weight dumbbells available are 50lbs do 20 thrusters per round. Double unders sub are either jump double taps or tuck jumps.