11:38 | 3:22 4:04 4:12

3:40 / 3:45 / 3:47 RX

M/40/5’9”/195#

M/27/5'8"/175lb
CrossFit AFK

3:12-3:53-3:55 - Rx (11:00 finish total time.)

Intermediate: subbed 400m run for bike

 2:59
2:46
2:40

Scaled to 20Cal Bike
3:16
3:18
4:39

Rx - 2:53/3:13/3:13

Echo Bike

3Rounds: (2:55,3:35,4:25)
15Clean&Jerk 95lbs
20CalEchoBike

Wanted to do 30 cals but legs could only handle 20.

4:10, 4:36, 4:45     Intermediate

M/39/72.5"/163#

m/53/76"/280#

Beginner scaling as RX'd on Echo Bike

Rounds = (3:00, 2:32, 2:17)

Modified:
--

3 rounds, each for time of:

15 DB hang clean and jerks @ 2x 12,5 kg
30 mountain climbers (1 rep = two steps)

> 3'14'' / 3'02'' / 3'25''
--
Peace.	

Rxd
4:42
4:36
4:37

M/37/6'/178#

3 rounds, each for time of:
15 clean and jerks 125 lb.
400m run
Rest 2:00

3:38/3:26/3:15
(Clean and jerks 9/4/2 each round)

Deo gratias

Rx-
2:30
3:02
3:15

M 57, 205, 5'10"
2 mile run, walk 25.18
15 x 65lbs, 30 cal bike 4.14
15 x 65lbs, 30 cal bike 5.15
15 x 85lbs, 30 cal bike 6.10

Rough one

14:30 in a gym with some disturbances 

Clean and jerk with a little bar so i don't know if my bar was 40 or 45 or 50 kg 

Rxd
3:36
4:50
4:22

3:58, 4:01 & 4:37

Beginner option:
2:56
3:06
2:54

M/48/5'8/#215
Rx_3:43/4:00/4:32

85lb C&J, sub 30cal row
3:19
3:53
4:05

11.30

Each round was 2.30, subbed for 20 cals Airbike and used DB for C&J

M 52/195/6’
14:02 with the rest in between.  Scaled weight to #95 and subbed 400m run for the bike.

16:49 which includes the rest periods.

I workout in normal gym so did not know the substitute and how much time will it take on stationary bike or elliptical trainer. Did 2 rounds on eliptical but was taking too long for 20 cal on the machine so did with an idea for 1:30 min each and at a good speed but still was able to burn around 7-8 cal and on stationary bike there is no panel for any details so did with an idea.

If anyone could guide me for future what to do as substitute on these 2 machines in terms of time or by comparing them in terms of cal and please don't tell substitute as treadmill as for that I know I could do that as well but for bike workout wanted to do as similar as possible. It will be great for me if someone would help me.

Beginner option
30.5 kg C&J
1 round eliptical trainer
2 round stationary bike
3 round eliptical trainer
5:42/ 4:51/ 5:33

At home, subbed 400m run for bike. Used 115 for C&J. Smoker, I liked it. 
4:02,4:29,4:56. 
Splits were 10,15, 8,12,15, 8,12,15. 

SC 115#. 7:15/6:53/5:08. Total time with rest 23:16

18:44 RX

Deadlifts 6x4 331 lb

F/35
Rx with concept2 bike
2:34
2:36
2:28
*all sets unbroken

Rxd 2:56
        3:10
        2:46

Rx’d
2:25
4:00
3:30
Echo Bike
Unbroken Rd1, 
7,5,3 Rd2, 
11,4 Rd3 
Fell off hard…good one 

Subbed rower for bike, otherwise RXd. 

3:38. 
3:48
4:00

15-20s transition between lifting and rower. 9,8,10 unbroken on the lifts then chopped up the remaining. Way harder than I thought. 

Beginner 
10 C& Js @ 65
20 cal run ( no bike available)
time: 7:37

Round 4:20 min
Round 3:48 min
Round 4:53 min

Male / 180 cm / 82 kg 
Rogue Echo Bike 

Screwed up by not reading closely enough didn’t take a break between rounds.

Intermediate 95lbs/30cal bike: 15 minutes. 

lesson learned.

Beginner: 2:40, 2:30, 2:27. Subbed 20kcal row for bike. 

Rx....? 🤷‍♂️
Unsure of air bike calibration so went for 20cal/round which likely equals out. First 2 rounds of C&Js took 0:54, third round fell apart but the rower time was somewhat consistent.

3:27+3:28+3:51 = 10:46

Son(15)
Intermediate (same but @95lbs)
5:23+5:27+4:30=15:20

5:50, 4:04;4:14 75#, F, @ge51.. broke up n slow on 1st set then tried to go ub n I did minus one quick break on 3rd

Intermediate'ish
3 rounds each for time
15 C&J (Power and Push @ 95#)
1km on the road bike
2 min rest in between
4:28-4:07-4:03

Broke only once each set of C&J. Could have done 30 cal on the rower but the weather was just too nice to not get out on the bike, so it was an estimated distance to achieve 30 cal.  Took about 10-15 seconds to transition from C&J station to get to the bike and going.

3rds for time:
R1
15 CL & Jerk 65lbs
2:30 Vintage Bike
RT: 4:04
Rest Until 6:04
R2 
15 CL & J 65lbs
30 Cal Bike
RT 9:08
Rest Until 11:08
R3
15 CL & J 65lbs
500 Meter Row
TT: 14:35

M/48/6'2"/185#

Scaled to 95# C&J's and AB cals
3:04/3:13/2:28

M / 189 / 39 

30kg
400 run

4:21 
4:09
5:15 

As rx’d, 3:29 / 4:20 / 4:27.  (Rogue Echo bike)
 
So much hurt.  First round C&J went 11-4, should have toughened up and gone unbroken.  Second round 5-5-5, last round singles.  Singles was all I had left and they still left me smoked for the bike.  Was able to sprint a bit on the last round.  Did not sprint on rounds 1 and 2 – I’m not crazy.

50m/5'10"/180

Did yesterday’s burpee-kbs-pull-up WOD. Results there. 

3 rounds, each for time of:
10 clean and jerks
20-calorie bike
Rest 2:00
75- lbs Sq.c&j
1:20/2:30
1:39/2:20
1:45/2:30 

scaled to:
3 rounds w/2min rest
15 c&j @ 120lbs
30 cal row

3:10/ 3:35/ 3:35

3.5 months post shoulder surgery. Just starting to do jerks/snatches again. 
18mins total time
75# bb. Felt great. 2mins rest maybe too much at scaled weight. Unbroken jerks. 
39 Male 205lbs

Kind of went with Chris S.’s rant. I only took a small breather after first round. As a whole I didn’t take any breaks. I wasn’t up for going as hard as I need to, to justify taking breaks. 
#95
4:28, 5:15, 4:29 = 14:14

3 rnds
15 c&j @ 95#
30 cal assault bike
rest 2 min
rnd 1  5:28
rnd 2 6:25
rnd 3 5:30
m/53/175

Female Intermediate Option

On an Ellipse Air Bike

3:17

2:53

2:39

3 rounds, each for time of:
30 clean and jerks 125 lb was a mistake was almost dead 
30-calorie bike
Rest 2:00
 125 lb
1) 9:16
2)11:13
3)11:50
last months was clean and jerks with 90 lb  30reps in 4:22 minutes 

Champions Club Scaling Notes

RANT
I think when doing a workout like this, we have to be honest with ourselves and ask if we are willing to go fast enough (or if we have the technique to go fast enough) to deserve a rest. A way to determine that for this workout could be to see if you'd go faster with the rest than without; if it's a little faster, then rest a little bit, if it's a good amount faster, rest a good amount, if it's a lot faster, then rest more than 2 minutes.

WORKOUT THEMES
High output followed by medium recovery. Monostructural and weightlifting. Big range of motion, core to extremity, showing how much of a cardio response you can get from Olympic lifts.

					SHORT		MEDIUM		LONG

LIGHT
										x
MEDIUM

HEAVY

COORDINATION SCALE
3 rounds for time of:
Run 400 meters
20 cleans
20 push presses

STAMINA SCALE
45 clean and jerks
rest 4 minutes
Bike 90 calories

SPEED SCALE
Rest 2 minutes between each exercise, not round.

MY STUFF
Did clean and jerks at 115 and a 460m run. Rested 30ish seconds between rounds. Forgot my time

GENERAL FEAR LEVEL: 8