8 + 21

10 rounds + 8 reps
Rx

나 한상효
Rx 50lb
10round + 8t2b + 3C&j

331 reps

M/37/5’8”/180

RX
8 rounds + 8t2b + 8db c&j

272 reps 

-then-

hang clean practice 
1 rep every 30 seconds x 20 @135

Intermediate scale:
10 rounds + 6 cal rows

M/50/187/6'3"
Modifications: Lying toes to kettlebell, 30 lb kettlebell
7(+8+0+0)

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

9 rounds (288 reps - Rx. Very grippy)

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars 
10 dumbbell hang clean and jerks
14/12-cal row - Nordic Trak RW200
 ♂ 35-lb DB

7+11 =235

18.1 - open score 296 Rx, concept rower

SC K2e/35#db single...6 + 8/6/-

7 rounds rx

20kb and ran 200m instead of row
4 rds and HCJs. 

8+18 (274 total)

180224: 8+10 (266 total)

Rx 7 rounds + 8 reps

Rx. 7+15

M/36/6’/180#

8+18 Rx

Deo gratias

RX+ 
Two 35lb DBs 
6 rounds + 8 reps. 
nothing was really hard, but collectively they kick your ass. 😂🤣

Rxd 6r+6

Intermediate Option:

30lb DB

7 rounds and 8 toes to bar

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 hanging knee raises 
10 dumbbell hang clean and jerks
12-cal row
♀ 25-lb DB 

8 rounds + 4 reps

8+1 compared to 8+19 uggh

Master 35ans
8 t2ring 
10 kb clean and jerk 24kg
14 cal row 
9 round+9

7 rounds. 12.5kg dumbbell 

As rx’d, 10 rounds + 3 C&J (PR). 

PR by 2 reps, and had to really fight to get it.  Unbroken T2B until last round (6-2).  Forgot that C&J were the easy part of this workout, got into a better rhythm with them a few rounds in.  Did 5 right and 5 left, like last time.  Did the rows at about 1:55 pace, which is pretty much the same as last time – but felt harder this time.  Half the battle of PR-ing on this is just keeping your head down and doing the work, and not feeling sorry for oneself.

49m/5'10"/180

7 Rds

Rx’d: 9 rds + 4 reps

Intermediate, 9

M 55 169lbs 
Rx'd 50lbs DB
8 rounds plus 8 TTB 10 HC and 3cals

All unbroken ..

Completed 1/15. rxd at the Y. 

9 rounds + 8 ttb + 10 DB HPC&J + 4 cals

really felt good about getting 10 rounds but gradually lost time on toes to bar. Went unbroken first 3 rounds but then two or more sets. Clean and jerks unbroken. Damn. 

Scaled to 20 min AMRAP of 8 hanging knees to chest, 10 x 35# db hang clean and jerk, 45 second row. 

9 rounds plus 4 knees to chest.

8 rds +8 +10 + 3cal.  subbed V-ups for T2B (age 50)
compare to 
8 rds +1, rx.  (age 45)

Solid performance, must admit those hang clean jerks are very satisfying; 8rds + 15 + 5/7, for time, of 15 abmat situp, 10 22kg alternating dumbell HCJ; 10 24kg KB SDHP

First real wod I've done...
6 rounds in 20:17
5'7/150 

Scaled to a 35# DB
5 rounds (160 reps) in 14:38
I think I could have matched my compare to had I done the full workout. 

180223: 7 rounds + 8 TTB in 20 min

60/5’8”/153

Did 6 rounds in 20 mins of
8 hanging knee raises (due to injury)
10 hang squat clean and push jerk 2x #25 dbls 
12 cal row

*Im an idiot and did double dumbbell c+j

Rx
11 rounds + 3

9+9
knee raises
35 lb kb

Scales 8 sit-ups, 35lbdb hangcleanjerk, 12 burpees for 3 rounds then 12 110lb barbell rows 3 rds
6 rds +15reps
49 220lbs 6'1

Pacing: 
•8 T2B 
•10 KB HC+J (2x35lbs) 
•14 cal row 
*All sets unbroken. Kept 2:00 each round 

10 Rds total 

Home gym, no row and pouring rain…

8 ttb
10 c/j with 24kg kb
50 kb swings with same bell

6 rds just over 20 mins

8 rounds, RX. Nice workout after powerlifting And shoulders strength

Modified:
--
10 toes to DB 
10 hang clean and jerks @ 15 kg
10 DB SDLHP @ 2x 12,5 kg

> 27'19''
--
Peace.

7 Rounds to the tick....
 Beg.
8 knee raises
10 hang clean and jerks (used a 20lb kettlebell)
14 cal row.
The row is what got me for sure.... definite room for improvement

5+8+3, total 171 reps. Disappointing, last was 7+2. Kicked my ass today…

Did Thursday’s Tabata workout. Results there. Ugh. 

Scaled up to 55lb dumbbells, no 50’s available today 

also did 1st 2 rounds of db c&j from the floor ea rep. Switched to hang in rd 3

6 rounds + 20 reps (2cal into rows)

35lb DB, 14cal row
7 rounds, exactly
(bell rang after cal #14, but before I stood up)

Loved this WOD! But T2B got grippy. Treated C&J as the rest, should have pushed way more.

Great workout, kept moving without gassing out too much

9 rounds even.

Intermediate (35# DB is the heaviest I have)
Either 8 or 9 rounds on the mark

Lost track of which round I was on at completion of 4 or 5. Goal was to go unbroken on TTB as it is a weakness for me - goal was met though still too slow at cycling the reps.  Drag 6 on C2 and focused on maintaining power through each round (37-38 sec to reach 14 each round).  First round of DB hang C&J was kinda ugly as I figured out how I wanted to split the reps (all jerks were push).

295 shouldn’t have looked at the clock! I think I might have gotten 10. 

Beginner Option:
Complete as many rounds as possible in 15 minutes of: 8 hanging knee to elbow
10 dumbbell hang clean and jerks 20#
14 cal row

5 rounds+ 8 KtE, 10 C&K, 6 cal
2:26/2:36/2:42/2:40/2:42
1:54 for the partial 6th round

Scaled to
20 min amrap
8 knee raises
10 db hang cln/jrk 35# db's
14 cal row
197=6 rnds plus 8/5
m/52/175
compare to
rx 
207 reps
For my notes--joined a Globo gym on Jan 1st to play basketball w/my son---he still can't beat me, but he's getting close--I'm not ready for that day yet:)
Sooooo much basketball--Having a ton of fun, but it's taking a bit of a toll on me lately:):)

Intermediate Option

7R + 9 cal

10rds sharp (rx)

The workout description doesn't say if you should use one or two dumbbells.  How do I know - in general - how many dumbbells I should do the workout with?
Thanks for helping.

1st completion today!

RX

8 rds + 8 reps

Hello every-baady!... Hey Dr. Nick!

On the real though, if this dude was my doctor I would actually go to the doctor's office more than once a decade. Great work my man!

Champions Club Scaling Notes

RANT
Knowing the original plan of a workout helps in scaling it pt. 1,001. A workout is part of a bigger picture of workouts pt. 1,001. Toes to bar started to appear in CrossFit after the 2010(?) Games because it's easier to judge if your toes touch the bar rather than your knees touch your elbows. Also, this workout was part of a series of tests designed to sift through a ton of people to find the fittest of the group; you would never see Helen where guys run 400 and girls run 300. Lastly, the purpose and benefit of dumbbells comes in their weirdness compared to a bar. Weird things (odd objects) make it harder to keep the movement technique - in this case, the concept of core-to-extremity. This is a good thing! Don't pull with the arms. Don't do a jumping dumbbell curl. Don't land with stiff legs. Extra points if you push jerk/split jerk the reps. Lastly lastly, remember we don't have a rower that hasn't been damaged with roof-leaking water, so always read the scales here for rowing with some apprehension.

WORKOUT THEMES
See rant. Also monostructural, gymnastics, weightlifting. Pulling from the hips, jumping, odd object, overhead, loss of connection/open chain.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 400 meters
15 kips
10 push press 

STRENGTH SCALE
As is, sub strict toes to bar and dumbbell strict press

ENDURANCE SCALE
Reverse the order, sprint every effort on the rower and live with the results.

MY STUFF
Kinda checked the box. Strict t2b, 40# strict press, 400m "run". Didn't count rounds. I'm cooked from the last few workouts.

GENERAL FEAR LEVEL: 7

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 hanging knee raises 10 dumbbell hang clean and jerks
12-cal row
35-lb DB
6- rds + 8 hanging knee raises and 10 dumbbell hang cleans and jerks