R1: 2:41 R2: 2:44 R3: 2:45 R4: 2:50 RX

M/41/5’9”/194#

M/45/178
40 double unders/26 cal row/75# db snatch
2:55
2:35
3:05
3:25

Round times
AMRAP 1
R1 | 02:32 |   

AMRAP 2
R1 | 02:34 |  

AMRAP 3
R1 | 02:39 |  

AMRAP 4
R1 | 02:28 |  

M/27/5'8"/180lb
CrossFit AFK

2:15-2:12-2:09-1:59 - Rx

GWU
2-min. bike or row
Then 8-minutes of:
5 inchworms with a push-up
20 side to side plate jumps
50ft single arm DB OH carry, each arm

SWU
3 reps each arm with a light dumbbell of:
Deadlift
Deadlift shrug
Hang Muscle Snatch
Hang Power Snatch 
Dumbbell Snatch 

BU
3 rounds of:
30-sec. On, 30-sec. Off
4 dumbbell snatches
Jumprope practice

WOD (20-minutes)

CD
3 rounds of:
30-sec.
4 plate ground to overheads
Plate jumps
30-sec. rest

M/33/5'7"/212lbs

E4MOM
40 SingleUnders
20 EchoBikeCals
10 KBSnatches 50lbs

Jumprope rope sucked. Couldnt string sets bigger than 10. EchoBike was killer, as expected. Died on the third round, and had to pause during 4th round running on fumes. Gotta get better with the bike. KBSnatch was a little clunky and awkward but a good heavy dose. Didnt want to carry a 50lb DB across the college gym, so I just used the KBs in the boxroom. Finished first three rounds with around 1:00 to spare, and strugglebused the 4th round after the bike. Good workout, felt the stimulus and appreciate built in rest. 

M/53
Scaled alternated SU/DU, @53lb
Set time -> 3:10, 3:13, 3:42, 3:18
SU:DU rate -> 3:1, 3:1, 5:1, 5:1
Was surprised alternating SU/DU was easier than expected, even though it took the most time in each set. 

1, 2:05
2, 2:00
3, 1:55
4, 1:50

Scaled to:
40 du
20 cal elliptical trainer
10 db snatch @20 kg

3:33-3:22-3:10-2:57
Much better at double unders now. Did my max 36 reps at one go.

Echo Bike
2:32
2:37
2:42
2:50

Rx
1:43 / 1:46 / 1:57 / 2:02

40 jumping jacks
400m row
10 db snatches (10kg.).

1min58
1min58
2min12
2min10
Rx

M/37/6’/174#

Rx
2:43
2:38
2:31
2:28

Deo gratias

Sub’d 20 cal row for bike and scaled db snatch to 35lbs.  Finished each round with 90-120 seconds remaining. 

every 4 minutes I did 4 rounds of 40 single unders, 12 cal bike, and 10 dumb bell snatches each side. 

M/54/217 lbs 
Every 4 minutes for 4 rounds, complete:
40 single unders 
20-calorie row 
10 dumbbell snatches
60 lbs. 

Every 4 minutes for 4 rounds, complete:
80 single unders 
20-calorie assault bike
10 dumbbell snatches- 30 lb 

Rx w/ an Airdyne Pro. 
1:34 1:32 1:31 1:34

2:24/2:15/1:58/1:49 Rx

40 DB hop overs
20 cal bike 
10 DB snatch #75
around 1:00-1:10 rest each round 

My second Training on Wednesday september 27 in the afternoon
Every 4 minutes for 4 Rounds, complete:
40 Single Unders
300m Run = 1:30 minutes
10 Dumbbell Snatches 50 lb
I completed the Workout in 9:53 minutes | 2:31 | 2:26 | 2:28 | 2:25 minutes  
https://youtu.be/98_YPwLZDjw

Scaled to
40 single unders
15 burpees
10 db snatch @#25
2:25
2:29
2:24
2:37

As rx'd.  Round times - 3:01 / 3:25 / 3:09 / 3:20

 A little more than I wanted today.  Feeling under the weather, and so I hoped to coast a bit on this.  As it turned out, I biked at a moderate pace (uncomfortable, but not  exceedingly so) and was able to finish with some rest - but not close to a full recovery.  Had some trips on dubs in Round 2, which narrowed my rest window quite a bit, and that sucked.  Fortunately, I was able to rebound in round 3.  Round 4 was slower just due to fatigue.  The DB snatches were the most intense part of this workout – not a lot for reps, but the 70# weight is hefty.

50m/5'10"/185

each round completed with around :30-1:00 remaining

Finish Avg 3:10 per round. RX 

Row 20cal
DB snatch 6reps 70lb

Subbed 20 GHDs for the DUs. Finished each round under 3:00. 🥵🥵🥵🔥🔥🔥 love the programming!

DU not completed we’re subbed by 2x SU
assault bike calories but otherwise Rx
went by quick but still a fun one

Scaled
4 rounds

40 single unders
12 cal bike
45 lb KB snatch

finished each round at about 2:30

Rx

Rx 2:05 - 1:59 - 1:54 - 1:45

4 rounds start every 4 minutes
40 double unders
200m run
10 db snatches 35lb
finished every round right at 3 minutes

With ski erg calories instead-no bike, otherwise as rx’d. 

2:17 UB dubs 3/3/2/2 snatches
2:15 same
2:44 tripped 5 times on dubs, broke sn
2:45 tripped 2-3 times, broke sn more

Fun but tough WoD
Warmup was 2 rounds of 40 singles, 10 cal row/ski, 10 db sn. 50/55lb 

then a practice round of 10 dubs, 8 cal, 4sn 

44/176cm/176lbs

Performed as:
60 single unders
Air bike (I did 10cal as my bike's calibration is about 3x off)
DB Snatches @75lbs

2:16, 2:14, 2:23, 2:14

Son(15)
Performed as:
60 single unders
25cal row
DB Snatches @50lbs

2:29, 2:30, 2:35, 2:17

1:54, 1:54, 1:56, 1:58

Bike 1:00, 1:05, 1:10, 1:15
50 lb DB

Finished each round with about 30 seconds to spare. Too much moving around necessary to get an exact time.

Intermediate option today. Don’t have 70# Dbs

40 dubs
20 cals
10
db snatch @50#

rd 1- 1:30
rd 2- 1:34
rd 3- 1:35
rd 4- 1:35

*every rd of subs was :18- :19 seconds

SC echo 🚲/45#db...3:00/3:04/3:23/3:01

2'53"-2'32"-2'22"-2'28" 
Tacx trainer, 15 kg dumbbell 

1:46; 1:37; 1:44; 2:00

Subbed row for bike, all else as written:

2:25
2:29
2:44
2:54

Fun one. Heavy DB snatches were surprisingly the worst part.

M 53/195/6’
Scaled the dumbbell snatch to #65.  Finished rounds with a 1:30 rest.

Modified:
--
Every 4 minutes for 4 rounds, complete:

40 jumping jacks
20 push-ups
10 dumbbell snatches @ 15 kg

About 2:30 each round
--
Peace. 

3:20
3:30
3:15
3:20

Scaled:
40 double unders
20 cal stationary bike 
14 db snatch with 50lb db

50 was the heaviest db available so bumped up reps to 14. 7 right then 7 left

 completed each round at 2:07 consistently 

25# dumbbells

3:00
3:24
3:35 (only did 20 du’s - was getting lightheaded)
Extra 60 sec rest
3:56

Rope broke twice during the double unders- once during set 1 and once during set 4. Got an unexpected extra rest, but I think it’s time for a new jump rope! 😅

2:30,2:40,3:02,2:57. At home, only have 40 DB so did 12 per round. Bike went haywire in round 3&4, so had to pedal at highest level, definitely slowed me down. Good workout. 

RX
2:09
2:09
2:10
2:11

Rx

2:00
1:56
1:52
1:48

*BikeErg

Every 4 min for 4 rounds
40 DU (Rds 1&2 Rx, Rds 3&4 broken to 10 DU and 60 SU)
20 cal Echo bike (Hammer Strength version)
10 DB snatch 45# alternating (heaviest DB available)
2:56-2:48-2:33-2:35

Man those DUs just weren't coming together.  I switched to SUs after several trips during the first 10 DUs in rounds 3 and 4 just to keep the momentum going.  Was planning on intermediate weight for the DB snatch but used what was there - I don't think the extra 5# would have made a difference as I flew through those pretty well.  Still don't know what the calorie difference is/would be between Rogue, Assault, Hammer Strength, etc.

53yo
220.8
male
80su
20cal row
10db snatch 50lb
2:46
2:47
2:50
3:00
great wod!

M/39/72”/170

2:30, 2:28, 2:32, 2:26 @ intermediate scale 

Fun workout. Nice to be getting back into after 10 day vacation and illness prior to leaving.

Plate jumps to 5.25” (35 and 15# plates), 2 rounds of 20 burpees/2 rounds of 25 cal row, DB snatches with 35# DB

2:43 (burpees)
2:47 (burpees)
3:27 (row…hard time getting it to wake up)
3:08 (row)

Good one!

60/5’8”/157

45lbs snatchees, 20cal row for bike
2:10
2:25
2:53
2:52

Scaled 

1:48
1:39
1:37
1:32

double unders 40 
bileerg 20 cal 
db #50 I haven’t db 70#

Each round in roughly 2'30 Rx

M/48/6'2"/180#

Scaled to women's rx'd DU's, assault bike cals, and 50# DB alternating hands snatches...work times
R1 - 1:56
R2 - 1:57
R3 - 1:56
R4 - 1:56

2:52-2:46-3:10-2:57

Echo and combo of jump tucks, double taps, 6” hopes 

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches
35-lb DB
1-3:31
2-3:34
3-3-34
4-3:30

Scaled and sweaty at home
30 dubs 
12 burpee
10 dbs @20#

No peeing which is the real victory here!

Rx
40 DUs
20 Echo Bike Cals
10 Alt DB Snatch 70#
2:15
2:21
2:19
2:11

Scaled
40 DU
20 Cal Echo
10 DB Snatch 50kbs

2:10
2:13
2:08
2:07

Rx 
40 DUs
20 cal echo bike
10 alt DB snatch, 70lbs

2:13
2:16
2:40
2:45

As rx’d
1:42
1:38
1:28
1:22

20 Kg DB, between 2:40 and 2:50 per round

40 du
20 burpees 
10 db snatch 30kgs
2:19; 2:23;2:41;2:54

Chad prep before wod
DL and BS

Modified to
40 plate hops to 45# plate
1 min air dyne bike--maintained same rpm speed for all rounds--gotta figure out good conversion from assault bike
10 alt db snatch 40#
had about 1:15 seconds to rest for each round
m/53/175

Scaled, 2:00/2:00/2:00/2:07

40 DU
15 cal row
10 DB snatches at 40#

Intermediate 
2:11; 2:18; 2:35; 2:21

15:38-DUs Rx, 1000m Trek concept TRI (about 30 cal), 60lbs sandbag snatches

~2:45/round - scaled

1:00 dubs practice+ 15 cal assault bike + 10 DB snatch at 50#

Really happy with the scales selected!

40 DU
20 cal row
10 DB snatch #50
2:35, 2:32, 2:27, 2:18

50 lb DB, otherwise as written, with echo bike
R1 2:30
R2 2:31
R3 2:31
R4 2:28
Fun! Completed immediately after yesterday's .com WOD 

Every 4 minutes for 4 rounds, complete:
60 single-unders 20-burpees 
10 barbells snatches 70 lb
evey rounds was done around 2:25”
was hard wod but really fun 🤩 

Home gym: DUs, 20 burpees, 20kg DB
Thanks! That was a fun one. 

2.58 runda

Going to give this a go! Thanks

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. High output followed by short recovery. Jumping with accuracy, jumping with an odd object/unilateral loading, core to extremity

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

FORMAT/MOVEMENT QUESTIONS
Am I fit enough to put three decently technical movements in a short time window?
Do I want to keep the movements and extend the time cap, or keep the intensity and change the movements?
Work to keep all 4 rounds even pace or go all out and let yourself fatigue in later rounds?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
2:00 double under practice
20-cal bike
10 dumbbell snatches (each side - lighten up weight)

MY STUFF
Rest day for real today

GENERAL FEAR LEVEL: 7?

Globo wod: subs for calories bike are 25 calories rower, 300m run or 20 burpees.  If you are using a conventional treadmill use a slight incline. Sub jump double taps or plate hops for double unders if you don't have a rope.  If the heaviest available dumbbells in your gym are 50lbs men do 16 reps of the dumbbell snatch as a sub.