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		amrap'10 (85th rx)
15 mb sq cleans 9kg
10 t2b
		5-5

6 rounds plus 8 reps 
Rx’d

7 rounds + 18 reps
Rx

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

6+22 - Rx (Paced the medball clean to ensure I could go 6-4 on TTB quickly) 

Intermedio  
15 medball clean(20lb)
7 t2b
6 round +20rep 

7 rounds plus 4 MBC as rx’d. TTB unbroken. This got tough real quick and abdominal stamina was starting to become an issue on the final set of TTB, and legs/cardio slowed my MBC by round 4 or 5. Fasted WOD. 


180Lb/43y/176cm

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7+5 MBCs

completed 11/4. no ball so used a 25lb plate for the squat cleans.

5 rounds even I think? should have recorded this one right away.

7 rounds + 6 reps
Strict T2B (sets of 5) 
& UB med ball cleans 

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M/36/6’/175#

5+20 Rx

Deo gratias

Rx'd 5 full rounds 

5 rounds + 18 reps Rx

5 rds + 22 @ 14lbs

Rx 6+4 rounds. Had 10 minutes, moved for 10 minutes.

7+14 rx

As rx’d, 7 rounds + 2 med ball cleans.

Unbroken for all.  Took medball cleans at a deliberate but quick pace.  Tried to do all in one motion on the way down so as not to waste time.  Lots the kip on rep 8 of last set
of T2B, but was able to hang on and complete.  Minimal warmup b/c of time.  The rare WOD that isn’t too scary on paper or in real life.

49m/5'10'/180

rx 6 rds + 8 reps 

7+16, 25 lb plate 

M 52/195/6'
8+15.  Scaled the t2b to 1/2 t2b.

35/M/66in/170#
Rx
8+3

4 Rounds + 15 med ball cleans RX

6+4 reps

7+ 9 Rx
M/42/190

4+15+1. Finished out 5 in about 11 min total. 

I did the WOD yesterday.
6x3 Strict Press @ 135 lbs, then completed 8 rounds Rx.

Rx: 5+18

Globo wod: med ball cleans can be subbed with backpack / object squat cleans, Plate squat cleans or light dumbbell squat cleans as a last resort. Slam balls can be used as a medicine ball, and homemade ones can be made from a basketball filled with sand. Toes to bar sub is v-ups if a pullup bar isn't available or conducive to kipping. 

4 rounds as rx 

Did 3 rounds with medicine ball, and 3 rounds with 20lb kb....total 6 rounds plus 3

subbed hanging knee raises. 5 rds plus 8.

M/210/30
5 rds

Intermediate
6 rds + 2 (finished 7th rd for good measure)

All reps unbroken.  TTB took too long.  Good dose.

8rds+2 Rx

GWU: 2x :45 Deep SQTHold/:45 Raised Leg Hold
2x 1min Mtn Climbers/15 GoodMornings/10 Air Sqt/5 Inchworms

SPWU: Medball CL 
x5  DL/DL+Shrug/FSQT/HighHangSqtCL/CL
touch&go’s

CoolDown: Couch Stretch/ Arch Hold

Modfiied:
--
Complete as many rounds as possible in 10 minutes of:

14 sandbag cleans @ 11 kg
14 toes-to-dumbbells

> 4 rounds, 14 cleans, 6 t-t-d
--
Peace.

5+11

SC to 15/7 with K2e...5+3/-

8 rounds - Intermediate version

M/29/6’1”/195lbs

5 rounds Rx

Rx’d:  8 rds

7 rounds even

Subbed hollow rocks

Rx   7 rounds + 11 MB cleans


*Unbroken on all sets.

4.5 rounds, beginner scaling.

subbed 15# Ball & V-Ups
7 rds +8 reps
#fitnesswasachieved

4 Rounds & 15 Clean

7 rounds + 2 ttb

Arms in straps to spare shoulder joint 
5 rounds + 12 cleans

60/5’8”/153

6x3 Strict Press at 135 lbs., then today’s WOD.
Practiced MB Cleans prior to.
Finished Rx with 8 rounds.

I'm sad the instructional and demo videos have not continued. Even 2 minutes from a coach on the intended stimulus and movements is helpful.

6+10 
Afternoon ran 30 min 5k with #20 vest later repeated WOD with rings 6 rounds 
Wife used #10 ball and Knees to chest dip bar 5 rounds 

Rx: 6+21 (171) reps
T2B: 5 rounds UB 1 round split 5+5

Rx* 2 T2B shy of 6 rounds = 148 reps
*"Med Ball" was an insulated lunch box stuffed with 20lbs plates.

I should have done intermediate 7 T2B; on every round, I broke at 7 or 8 for grip.

Lee (DB Squat Cleans 10Kg) 7+15 Rds
Noah (K2C and DB Squat Cleans 7.5Kg) 8 Rds

4+18 @ 20lb rx.

Broken t2b setd

Complete as many rounds as possible in 10 minutes of:
15 medicine-ball cleans
10 toes-to-bars
♀ 14-lb ball ♂ 20-lb ball

Complete as many rounds as possible in 10 minutes of:
15 medicine-ball cleans
10 hanging knee raises
20-lb ball
5-rds+15 medball cleans

4 rds + 23 reps

25 lb single DB cleans
v-ups

5+2

Scaled
ttb==strict knee raises to chest
5 rnds plus 3 clns
m/52/175
I always forget how sneaky tough the med ball cleans are......

M/48/6'2"/180#

Rx'd 
6 rds + 15 MBC's

7 Rounds + 4 medicine-ball cleans

https://youtu.be/Oh20eO4ytFY

7 +8 rounds 
20lb + knee raises

Champions Club Scaling Notes

RANT
 Nothing to rant about

WORKOUT THEMES
Weightlifting and gymnastics. Odd object, pulling from the hips, skill (global extension/flexion), jumping, squatting with an upright torso and loss of connection

					SHORT		MEDIUM		LONG

LIGHT
								x
MEDIUM

HEAVY

STRENGTH SCALE
7 rounds of:
30-second squat hold with med ball
10 strict toes to bar (or 30-sec. L-sit)

STAMINA SCALE
3 rounds of:
2:00 toes to bar
2:00 med ball cleans

COORDINATION SCALE
As is, extend to 15 or 20 minutes (scale ROM on toes to bar so you can keep kipping rhythm)

MY STUFF
7 rounds + 11 as rx'd. Did this a few days ago, made up Nate today, strict mu (scaled) and strict hspu. 10 rounds on 21ish minutes

GENERAL FEAR LEVEL: 6

Beautiful movement I love it 😎👍

Comments broken for the WOD?

11:41

Scale: knee to armpits and 30lb barbell thrusters (now wall ball available)

Great movement demonstration and break down. 

31\m\205
16:21

15:50, did it the wrong way around 🤦🏼‍♂️🤷🏼‍♂️ WB before toes to bar. Was on the 15's before I noticed. This was great today, thanks CrossFit.com

This "New Generation" Video with the arrows and slow-mo is outstanding!!!  Nice work guys!!!