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

6+23 - Sc (50lb dumbbell)

6 rounds plus 4 cals, RX

8 rounds + 10
Db 22,5kg 

7 rounds + 12 Cals 
12 Cals in echo bike 
25 lbs db

6+18
DB Snatch @60 lb

Great Wod! 

This was such an amazing wod!! Lot's of fun. 
6 rds + 16 reps 50lbs dumbbell

Female RX+ 20kg DB (because my gym didn’t have 17.5s!)

9 rounds + 5 cal row

7rds + 12 cals 
*115 lb barbell squat snatches 

AMRAP 18 min
18 cal Row
12 strict pushups
6 db squat snatch, 35#

Exactly 5 full rounds, with literally half a second to spare. 

On shift 0900
18 min
18 cal row
12 push up
6 DB snatch squat 30 lbs 
(3 right switched 3 left)

6 rounds + Row

6rds @ 35 lbs

4 ppl plus 12

Does six alternating mean 6 each arm or three each arm? Asking for a friend...

Me.  I'm the friend.

8+20 RX

 shoutout to anyone who held 2 minute’ rounds

Intermediate Option:
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 push-ups
6 dumbbell squat snatches, alternating (35#)

7 rounds 

6 rounds 
25lb 

RX:(@28KG)(61,7lb)
8 ROUNDS + 12 PUSH-UP 

M/30/6’3”/200 lbs

AMRAP in 18 minutes:
18-calorie bike (sub)
12 push-ups
6 dumbbell squat snatches, alternating @ 40-lb DB

7 rounds + 2 calories

Scaled/subbed to
18 cal rows
12 push-ups, using all facets of a Bosu ball
10 DB power snatches, 35# DB
6 rounds + 18 cals

I do overhead squats and snatches with a barbell, but can barely do squats with one unweighted arm overhead. Hat’s off to all of you who did this close to rx. 

60/5’8”/153

M 52/195/6’
Subbed 22 sdhp with a #50 kettlebell for the row.  Used #50 dumbbell for the dumbbell squat snatch.  8+22+12+3.

9 rounds
1:00 bike
50 lb dumbbell 

5+18 53lb kettlebell squat snatches

Playing catch-up on the last three. completed RXd at the Y. 

8 rounds + 7 calories. 

sub 2 minutes on the first round but the pace slowed towards the end. Those were heavy DB squat snatches!

Modofied
--
AMRAP in 20 minutes of: 

14 DB SDLHP @ 2x 12,5 kg
14 kneeling push-ups 
4 + 3 (L/R) DB OHS @ 12,5 kg

> 7 rounds
--
Peace. 

6 rds with 35# db

M/41
7 rounds rx
Rough workout after high volume leg session! 

6 rounds + 21, did 60lb power snatches

Rxd 6r+30

9+30
Rx.

6 round + 13 kal du début du 7eme rounds 

7 + 8 with a 45lb DB (heaviest we have at home lol) still kicked my ass 😂🏁💯

M/37/6'/180#

8+21 with 15 lb. dumbbell

Deo gratias

With a 50# DB

7 rds + 30 cal/reps

18min AMRAP: 10rds

18cal Row/14cal Echo Alt w/3 people
12 Push-ups 
6 Alt DB SQT SN (40lbs)

7 rounds 
18 cal row switching off with 12 cal bike.
12 incline push-ups nursing a sore shoulder
6 AH DB Squat Snatch’s.

8rds +13 (50# db)

M/48/6'2"/185#

Women's rx'd 
7 rds + 18 cals

7 rondas + 12 pechadas

Scaled to 15# dumbbell: 7 rds + 30 cal/reps

DB Sq. Sn. is probably my biggest weakness… can’t use heavier weight without falling forward….something to work on.

Int Rx 25 lbs

5 rds + 7 PUs

11 rounds + 5 cals Rx

*kept the rower rolling to keep track of rounds (vs. Resetting each rd.)

warm-up
5:00 echo bike, easy
db snatch warm up, 5:00

cool-down
3:00 echo bike, easy

M/38/170

6+8 (30 lb db)

6 rounds

https://youtu.be/fHJV6eFFIU0

Rx
4 reps shy of 10 rounds (356reps)
Calling Rx but I think rower counts a bit light and several DB snatches may not have reached full squat depth(actually using a 20" barbell with steel plates). Legs are still killing me. 
M/30s225lbs

Complete as many rounds as possible in 18 minutes:
18 kettlebell swings (62lb)
12 push-ups
6 dumbbell squat snatches, alternating (25lb)

5+6 push-ups

18 cal row 
12 push-ups 
6 DB squat clean, 40lbs

8 rounds even

Rx- 8 Rds +12

Complete as many rounds as possible in 18 minutes:
18-calorie row - Nordic track rower 
12 push-ups  - abmat  under cheat
6 dumbbell squat snatches, alternating
♂ 50-lb DB
scaled 
5+18

Complete as many rounds as possible in 18 minutes:
18-calorie row
12 push-ups on knees 
6 dumbbell squat snatches, alternating
♀ 20-lb DB 

7 rounds + 3 reps

Did a few subs due to equipment and injury.

100 Skips
12 Push up
6 DB OHS each side at 15Kg

10 Rounds complete 

As rx’d, 7 rounds + 11 calories.

Surprisingly not bad.  Lower back pretty sore this morning, so was concerned about the deep/awkward squat snatches.  Turned out back was fine on these – just had to be a little careful lowering the dumbbell.  Did some extra hip/thoracic/shoulder mobility to try to feel more comfortable in the bottom position.  Rows were all around 1,100 cals/min, say 1:55 pace.  Unbroken push-ups.  Rounds were pretty consistently ~2:30.

49m/5'10"/180

35lb db (half squats)

7 + 7 cals 

Intermediate
7 rds

35# DB is the heaviest I have, but I think it was just the right weight for me at my current stage of proficiency with DB squat snatch.  Definitely something to work on.  Didn't sprint the rows in order to ensure good technique on the DB work, but I kept them all to 45 sec or less (C2, drag 6).  Push-ups were strict and unbroken.

@home version 

WARM-UP 
100 shoulder taps
50 T raises
75 plank to side plank 
75 crossed mountain climbers 


30 " squat thoracic rotations 
2 shoulders burner 
20 Ob swings

2 rounds :
5 yoga push-ups 
5 KB SDHP with pause at the top 16k
5 paused push-ups 
10 DB snatchs 15k 
10 SA DB OHS with pause 

4 burpees 
4 KB SDHP 16k 
4 push-ups
8 DB snatchs 15k 
8 SA DB OHS 

SKILL 
10 ' to work on SA squat snatchs 
Work with 22.5k DB Then 28k KB

PREP 
3 burpees 
3 KB SDHP 16k 
3 push-ups 
6 SA squats snatchs 

WOD 
AMRAP 18
12 burpees 
12 KB SDHP 16k 
12 push-ups 
10 SA DB squat snatchs 22.5k 
6 + 3

COOL-DOWN 
5' EZ run 

7 rounds even, rx’d 

scaled to 55lb db for 1 arm squat snatches 

9 round even right at the bell. 

7+3 cal. Started with #60 first round but my form was terrible dropped to 40. 

The cold felt great, I should have pushed the past. I don’t normally watch the clock because I get in my head too much. That worked against me today. 

Afternoon redid 8+16cal. With #35 and the ran a 8:09 mile 

35lb DB
6 rounds + 3 calories

I was wondering, why is this 18mins not 20mins? Not wondering anymore.

SC int...6+13/-/-

Rx 
7+4

Beginner Option:
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 assisted push-ups
6 dumbbell power snatches + overhead squat, alternating
 15-lb DB
4-rds+18-cal+12-Knee push-ups

Women's rx
5 rnds plus 11 cal row
m/52/175
Thanks for the rant Chris.....
the db sqt snatch made me nervous cause it's been a minute for those....
so each one was very intentional

Intermediate Option:
18 min amrap
200m run (treadmill)
12 push-ups
6 dumbbell squat snatches, alternating, 35#

7 rounds + 200m + 12 PU

Took it at an easier pace, would be a fun workout to push the cardio on.

6 rounds plus 2 cals. Did at a globo gym and lost a shitload of time on transitions.

rx’d

Globo wod:  sub for row is 14 calories assault or echo bike,  200m run, or 12 burpees and 12 SDHP 20/15lb dumbbells or empty barbell.  Scale the squat snatches as necessary, as these are much more difficult than barbell snatches or dumbbell power snatches.   Make sure you warm up well amd test the weight before starting the WOD.  Men, if a 50lb dumbbell is the heaviest available, add 4 squat snatches to the rep count per round if the RXed weight is something you could normally hit.  Pushups as Rxed. 

Champions Club Scaling Notes

RANT
If you are doing a workout with any sort of intention other than checking the box, it's important to understand the choices that are there to me made. For example, on this one you can choose to "game" the rowing portion so you don't burn out for the rest, or you can really get yourself out of your comfort zone. You can keep the push-ups really tight and strict, or you can let the midline slouch a little bit as the rounds go on. You can emphasize the flexibility of the dumbbell snatch, or the weight of the dumbbell snatch.It's really your call, but just know that it's rarely a bad idea to set yourself up for future success. This is not a benchmark, just a random Friday in cold-ass January. Have some intention on this workout today.

WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Odd object, pushing, jumping with a ton of ROM, unilateral loading, squatting with an upright torso

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
													x
HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
400-m run
[pick either 12 push-ups or 12 bar hang snatches]
*do the other movement in the warmup

FLEXIBILITY SCALE
Sub 6 slow overhead squats with a pvc or something light for the dumbbell snatch

ENDURANCE SCALE
Sprint the row effort, do dumbbell snatches to whatever range of motion you can with that weight

MY STUFF
Did a bw version of yesterday's rope climb/front squat workout, tried to sweat some more. 20 air squats, 5 strict pull-ups, 12 minutes

GENERAL FEAR LEVEL: 7