4 rounds +24 reps RX

4+13 RX

M/40/5’9”/195#

5 rounds plus 6 reps
Rx’d

6 rounds 10 reps
Rx

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

5+12 - Rx (Upperbody and back pump)

Rx:
3+24

4rds. 12kb

Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpee pull-ups
♂ 35-lb DB

4+14 

Late on this one - really late - but great write-up Nicole! It's kinda like in American Gangster; all the competitors can do whatever they want, but they don't have that Blue Magic. It really is humbling to see how well this gift we have been given (the kernel) for free (!!) has stood the test of time. Like you said, all we have to do is not mess it up.

3 rds + 26 reps did a few pull ups strict C2B, should have started faster 

4 + 4, rx.  alternated hands each rep.

6+2 rx
M/53/175/5'11"

Rx. 5+17

M/36/6’/179#

5+24 Rx
(Alternated arms every three to six reps. Four rounds through 8:00 then the pace fell off.)

Deo gratias

4rds even as Rx 

SC 35#db, 5 + 8/-

Modified:
--
AMRAP in 12 minutes of:

14 dumbbell OHS @ 7,5 kg
7 strict push-ups
7 DB bent-over rows @ 2x 12,5 KG

> 5 rounds.
--
Peace. 

As rx’d, 5 rounds + 4 snatches.

Thank goodness this was not 6 snatches and 24 burpee pull-ups!  Did snatches 12 right, 12 left (unbroken).  Burpee pull-ups slow-ish but no stopping.

49m/5'10"/180

M/43/140lb

4+10 RX

*Changed the stimulus to a E3MOM to allow some focused reps w/ the 50lb Snatches before the Open.  Had approx. 1 min rest between rounds.

Completed 1/19. RXd. 

5 + 24 snatches + 1 bpu 

was trying to make it to six but the snatches started breaking up in the third round and it was tough to keep the pace between stations. 

Rxd  3r+24

Intermediate Option:

35lb DB

3 Rounds and 4 DB Snatches

4 rounds with 53 pound kettlebell.

Rx
3+4db snatch 

5rds+26

Rx : 5rd’s + 7snatches

https://youtu.be/cQwx15fsrRE

24 dumbbell snatch - 20 lbs
6 pullups

7 rounds, 12 reps

RX: 5 rds + 3

3 rds + 20 snatches

RX 
4 rounds + 22

Hunter 5+13 RX
Me 5+5 RX

6 + 12 Rx. Nice good sweat 💪

35# DB (PS), burpee jumping pull-ups
5 rds + 24 (finished rd 6 at 12:36)

35# DB is heaviest I have. My pull-up bar is too low for a burpee pull-up, so I ended up going with doing jumping pull-ups after trying some variations (it was a rhythm thing).  A very good dose despite the scales/subs.

Rx (50lbs to 8' bar)
After an early wake-up, flight across country and big BBQ meal🤢

5 rounds + 18

Son(15)
@30lbs, burpees to 7.5' bar
4 rounds + 24

12min AMRAP: 5+2 (35lb DB) SQT SN

Intermediate

4 rounds 21 reps

Int Rx

4 rds + 23 DB snatch 

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpees
♀ 25-lb DB

6 rounds + 11 reps

Rx’d: 5 rds

*DB power snatches alternating between each arm

4+12, 40lb DB. 132 total reps. Man, didn’t have it today, was figuring I’d be close to 6 rounds…

RX 176reps

As written. 5 rounds+ 7 snatches. Fun workout. 

5 + 28 reps  Rx
alt DB snatch
m/42/5'7"/195

#35 6 rounds, 3 to 4 seconds over time  

✅

24 dumbbell snatches (25lb)
6 burpee pull-ups

4 rounds + 2 burpee pull-ups

6+24 Rd (204 Reps)

15Kg DB

5R + 3 db snatch

*only 1 dumbbell today!

24 dumbbell snatches (20#)
6 burpees
6 jumping pull-ups 

6 rounds + 18 snatches
1:46/1:55/1:55/1:52/1:56, 41 seconds for partial round
Pull-up bar was low so not great for burpee pull-ups, so I just split them up

35# DB
4rds +18 db snatch

M/48/6'2"/185#

Scaled to women's rx'd 
6 rds + 7

Rx 4 rounds + 2 snatches

1x 17.5kg

5rds 20reps

35lb DB snatches
burpee + L pull-up*
*Over-door PU bar is too low for jump; L-PUs were harder but slower.
4 rounds + 24 + 2 = 146 reps

1DB 15Kg Alterned
2 Rounds and 29 reps (Just 1 Burpee PU to the 3 rounds)

Women's rx
3 rnds plus 14 db snatches--Alt arms
m/52/175

Chris-I've always done burpees with 2 feet back/2 feet in and land in a sort of a 1/4 or 1/2 squat after the push up, but nothing like this video.
Thanks for sharing!

Beginner: 4 full rounds 20# kettle bell
24 snatches
3 burpee pullups 

was gassed a LOT sooner than i was hoping for...... I'll get there. 

5 Full Rounds +24+2  35#DB 

2nd CF workout ever

3rds + 18 DB

Roughly intermediate (had to use 25# instead of 30# because I don’t have a 30#).

Intermediate Option

6R+14 DB snatches

RX 

5 rds + 20 reps

 think I would’ve gotten 6 if I didn’t do the swim workout from yesterday first

Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
3 burpee pull-ups jumping 
 25-lbs DB
5-rds + 6 dumbbell snatches 

Champions Club Scaling Notes

RANT
Okay so I could've sworn that when I first started CrossFit that the standard for burpees were to land in a full squat and then jump from there, but as the years went on I began to believe that I was tripping, or that my guy Brian (posted as "brian t" on the original main site) was trying to play an evil joke on me. Anyway, this weekend I was going through one of my yearly binges on old CrossFit videos and came across this one (w/f safe, burpee section is around the 2:00 mark)where Dave Castro is using Nicole Carroll to demonstrate a burpee at a Level 1... and yup! Full squat at the bottom. I wonder if the 2008 Games is what changed that? I feel like it was before. Anyone remember? Also, the wayback machine is dope!

WORKOUT THEMES
Weightlifting and gymnastics. Tons of range of motion, jumping with an odd object/accuracy/changing orientation, pulling with skill, unilateral loading.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

STRENGTH SCALE
AMRAP in 12 minutes of:
12 push-ups
8 single-arm dumbbell press
6 strict pull-ups
*might actually want to go more than 12 minutes on this version

ENDURANCE SCALE
AMRAP in 12 minutes of:
16 dumbbell snatches
8 burpees
*practice strict pull-ups in the warmup

COORDINATION SCALE
6 rounds of:
1:00 burpee practice
1:00 dumbbell snatch practice
*practice strict pull-ups in the warmup

MY STUFF
Did 40# dumbbell snatches and 8 strict pull-ups, didn't count rounds

GENERAL FEAR LEVEL: 7