14:57

6:30 RX

M/41/5’9”/193#

2016 CrossFit Games Event 10 - 100% (4:40)
40 box jumps
20 D-ball cleans (sub 50lb DB)
♂ 24-in box, 100-lb cleans

Box jumps were easy. Definitely have improved with these. DB Cleans were heavy, form not the best. Wish I had a 100lb DBall, probably would have been better form and better stimulus.

Intermediate
24' box jumps
50 kg D-ball

No d ball. 
Did 50 kg barbell power cleans
30 inch Box jump

Time: 9:52

5:38

30”
40kg sand medball 

m/50/126

125# barbell

6:03

6:29, scales to 24” box and 115# sandbag. 2:30’ish in box jump @4min on sandbag cleans

4:00 — subbed 100# barbell for d ball & 24” box

06:17
Modified to:
20 Box jumps 24”
40 Sand Bag cleans 32kg

Box jumpovers and clean over the shoulder SC to 24"/100# of bookbag full of sand...6:17

Modified:
--
For time:

40 jumping air squats
20 DB squat cleans @ 2x 15,5 kg 

> 06:54
--
Peace. 

Rx´d 
8:33
SandBag #150
https://youtu.be/pfqk3Yopt_M

As subbed, 6:45.

Box jump singles, slow and steady.  I haven’t used the stones in a while, so my technique was not perfect at first.  Technique got better as I went, but I also got more tired – so these were pretty slow.  About 2 ½ minutes for the box jumps and 4+ minutes for the stone cleans.  Pretty spicy.

50m/5'10"/185

3:51. At home so limited equipment. 25”BJ, 115 barbell PC, no touch and go, set bar down each rep. Fast smoker!

For time:
40 Box Jumps 24 in
20 Sandbag Cleans 90 lb
I completed the WOD in 8:25 minutes.
https://youtu.be/BFZZT-0GNug

36 / M / 5'9" / 140lbs

20" box jumps x40
50lb single-dumbbell cleans x20

5:16

I lifted the dumbbell by the weights instead of the handle to get closer to the movement of lifting a ball.

I probably would have used a heavier dumbbell if there was one available, and that probably would have been dumb. 

For Time
40 Box Jumps 30”
20 Sand Bag Cleans 150# (3x 50# Quikrete Sand Bags Gorilla Taped together)

23:37

Beginner: 4:46 w/ 24” step ups & 60lb Everlast heavy bag. 1k run 5:23

6:27
40 box jumps, 24"
20 barbell cleans, 100#

6:50

accidentally went 24” on the box jumps smh
150# d ball

Scaled to 30” box jumps and 150lb barbell cleans

3:56

5:24

40 Box Jumps (30”)
20 CL (135lbs)

GWU: Matt Chan WU

SPWU: PVC CL Prog ^ Wod weight

Box Jump WU

4 min 31seg
Ignoré la nueva prescripción.
Hice box jump over.
Cajón 30 in.
Sandbag 70 kg.

Lindo sprint.

Switched from 30 to 24 inch box @rep 18
115lb barbell clean
6:53

intermediate. as close to a 30" platform as the Y has, probably 28". Used two 50lb Kbs for the cleans after spending 20 minutes trying to figure out how heavy I could clean an odd object. messed with one 40 kg bell squat cleans and double 32 kg bell cleans. landed on the two 50 lb bells and power cleans. sets of 5.  

4:57. 

40 box jump overs, 24"
20, single power clean, from floor, 135lbs

6:18

Not sure why HQ is saying box jumps and DBall cleans. Video is clearly box jump overs and DBall over the shoulder. Different stimulus. 

40 box jumps
20 100# sand bag cleans 
3:18

Subbed 53lb KB for single-arm KB cleans

5:47

Subbed 100# punching bag for D-ball

5:54

Fun one!

Intermediate Option:
For time:
40 box jumps
20 Dumbbell cleans
♀ 20-in box, 2- 30lb dumbbells 

3:49.16

40 bench jumps, 20 hang power cleans with 95# bar. 3:54. 

Then biked 40 minutes (5+ mi), 5 sets of db bench press (60#, 70, 80, 70, 60), cable flies. 

40 bench jumps
20 power cleans #115

4:23

Not quite Rx
30in box jump overs
20 Double KB cleans (70lbsx2)
4:29

9:45
Used 30” box  #100 🥊 ing bag 
Fun! Real world work!

24” box jump ups/step downs
95# power cleans
5:15

60/5’8”/159

M/48/6'2"/180#

Scaled/modified with 2 sandbags strapped together totaling 70# had to stop about every 5 reps to tighten straps Newhouse
For time 
40 box jumps 30"
30 sandbag cleans over shoulder
6:34

Box jump max height until high box + 25kg plates
Sandbag clean to 90kg

2'34 Intermediate

Scaled to
40 step ups 24"
20 round sandbag cleans @ 110#
11:11
m/53/175
Not sure what's going on, but the last week and a half I've really been struggling to catch my breath in the middle of wods....
like more than normal.  
I finished the step ups at 2'ish min---no way the cleans should have taken me 9'ish min.......

Hotel gym, subbed
jump over bench+DBs - 24”?
2x 45lb DB squat* cleans
4:36

*DB shape was wrist murder, so squat discipline suffered just to out of the pain. 

Beginner Option:
For time:
40 box jumps or step-ups
20 D-ball cleans
20"' box 69- lb  slam ball cleans
7:15

Inspired By, But Improvised WOD

For Time:

40 Single Leg Bench Step-ups per Leg
20 Barbell Cleans (115 lbs)

Total Time ——> 4:01

1000m swim at 0530, mix between 3 different strokes, forgot to look at the time but it was less than 30 minutes.

I don't want to say "box checked" because 1km in the pool is still a fair amount of work, but yeah, kinda checked it this morning.  Lower back was in knots so much that not even box jumps were going to happen this morning - trying to hit it early more often to avoid the heat.  Maybe this afternoon in the garage, otherwise I will just keep stretching and save it for our Friday Bulletproof workout tomorrow.

Intermediate
4:32 right after yesterday's WOD

9:57 barbell was the oddest object I could find today, loaded to 150 lbs. Was finally able to do squat cleans today, after being stuck with power cleans for a while! I guess the medball cleans really helped. 

Box jump overs
20 kg (44 lbs) D-ball

3:11

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A small test that's part of a bigger test. Core to extremity, odd object, jumping, rang of motion

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
						x
HEAVY

COORDINATION SCALE
AMRAP in 15 minutes of:
15 box jumps (step-down)
10 cleans

SPEED SCALE
Put on a timer for 15 minutes and practice fast cleans and fast box jumps. Rest as needed between. If you're doing touch-and-go, then make sure you stay feet together and lower the box probably

POWER SCALE
Split up into 5 rounds

MY STUFF
40 box jumps, 20 wallballs (highest throw), 3:something

GENERAL FEAR LEVEL: 7

Globo wod: Brings back memories of some Wodapalooza and Granite games wods.   Sub for D-ball is a strongman sandbag clean or atlas stone clean of equivalent weight.  If you don't have that use a wreckbag or other odd object, or sub 50lb(53lb kb)/70lb double dumbbell or kettlebell squat cleans (intermediate  35/50lbs, scaled 20/35lb).  Box jumps sub bench jumps, or build that step contraption  if your globo has them.  Just be careful as these can be unstable at 30+inches, so use your best judgment.   

I'm guessing "29-in box" for beginners is a typo and that "20-in box" was meant.

What's the globo WOD if you don't have a Dball?