7:57 RX

M/41/5’9”/195#

21-15-9 reps in 7:57 of:
Hang power cleans, 75#
Burpees

6:53 RX

8:05
Rx’d

4:56
rx
Back sore from deadlift

M/33/5'7"/212lbs

21-15-9 (9:25)
HangPower Cleans 115lbs (7-7-7,5-5-5,5-4)
Burpees (7-7-7,5-5-5,9)

Shouldercaps felt tired on the hang. Grip didn't blow up as much as it could have. Took brief rest between sets. Burpees were smooth and nearly consistent, and was not too much volume. Burpee conditioning has improved. Probs couldve shave 1:30 off, but felt awkward in the powerlifting gym doing burpees in the rack. Funny thing about hang cleans is that I almost always used to hangclean and never did powercleans. Now I hardly do hangcleans anymore and Ive lost a touch of my hangstamina. 

Got in the quick workout, felt the sprint stimulus and moved on. 

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

5:01 - Rx (Chest and shoulders could not burpee) https://youtu.be/O9GhP6Qx2Ug?si=XGuCdqh9N-95AO2Z

GWU (25-minutes)
Crossover Banded Hip Halo - https://www.youtube.com/watch?v=hLX11tvUaio
Protocol:
10 lateral steps each way
20 forward cowboy walk
10 Drop Step Backward
8 Glute Bridge
7/Ea 1 Leg Bridge
7/Ea Standing Fire Hydrant
7/Ea Plank w/ glute extension
10 Squat

Then, TTT General Warm-up - https://www.youtube.com/watch?v=2MeFs5dMURA&list=PLVR7OsPPPm0oEaIo8l-AoMeF8ZUF7KBCr&index=13
Protocol:
Neck rotations
Thoracic rotations
Scap rotations
Forward arm swings
Lateral arm swings
Wrist rolls
Elbow pumps
Toe touch and reach
Penguin touches
Hip dissociation holds
Hurdles
Kang Squats
Squatting ankle rocks
Cossack Squats
Lateral toe touches, sumo stance
Half lunge diagonal stretch
Forward leg swings
Yoga push-ups
Push-up varied grips, narrow to wide
Sazza sit with T reach overhead
Reptile slides
Laying hip rotations (windshield wipers)
Bear to bridge

SWU (15-minutes)
5 reps each with a PVC of:
Deadlift - Active Shoulders, Lumbar Curve
Deadlift + Hang Shrug - Hips open before Shrug
Deadlift + Hang High Pull - Bar Close
Deadlift  + Hang Muscle Clean - Fast Turn Over to Front Rack
Deadlift  + Hang Power Clean - Jump and Land

BU (10-minutes)
5 coach led reps, pausing at the hang and landing positions.
Bar
+15/+10
+25/+1


WOD (10-minutes)

CD (5-minutes)
10 Sazza Sit and Reach
5 Down dog and cobra holds
10 Sazza Sit and Reach

35-25-15
Db hang cleans 35# DBs 
21-15-9 
burpees

4:57

6:36 Men’s Rx

Scaled to:
40.5 kg
Rest as given

11:22

Good day,
  11:30 rx Male 47
Regards
Michele

12:34 Rx

Bar facing burpees
-3:04

8'13''

completed 10/8. RXd in the home gym. 

5:28.

Fast and furious. One break on the 15 HPC, otherwise unbroken. 

Hats off to the freaks going sub 4 minutes! 

Modified:
--

22+16+12 
DB Hang power cleans @ 2x 12,5 kg
Push-ups
OHS @ 10 kg

> 13:45
--
Peace.

8:25. Whew!!  Love having to lay on the floor in exhaustion after CrossFit!!

8:58
still getting over chest cold, should have been faster

M 53
Power Cleans @ 50kgs
Burpees over the bar
9:47

Lungs on🔥

95 lbs

6:45

4:21 rx
M/54/175/5'11"

62 yo male (tomorrow)
Occasional CFitter
21-15-9 hpc, burpees w high jump / reach
65# hpc
4:57

HPCs unbroken
HR 148 @ end

warmup: 
3x 200m row for pace, :40 sec rest: 47, 45, 42 secs
300 backward steps / jogging on treadmill, speed 2.0, incline 12.0
5 mins of pain free lower body stretch / warmup

cash out: 

40m sled pull + 225#, 1 min rest, 40m sled push + 225#

51 yo F/BCS
12-15-9
RX @ 75
20.11
bit tired today, but made it happen. :)

8:33 rx men

Time 7.30

6:32 Male Rx

RX 4:49

6:22 @ 75#, UB 
Two of my favorites! 

4:45 @95lbs 

I didi this WOD on Friday october 6 at night.
21-15-9 reps of:
Hang Power Cleans 92 lb
Burpees to Bar
I completed the Workout in 10;52 minutes. https://youtu.be/X-co5013LJo?si=XbHEWj789laFDYXr

Rxd 9:50

21-15-9
95# hang clean
burpees over bar

7:29

5:54 RX 

M 53/195/6’
4:27.
Derek Eason is pretty darn awesome!  

Rx  Video available.
Mohs surgery earlier today.  :)
That hurt.
6:19

5:10

8:36
75-lbs

16.51

320 Rx

8:30
RX’d

4:45 RX

F 31 5’7 135 

RX 
4:45

5:17 

21-15-9
HPCL(95lbs)
Burpees *3” target

GWU: Full Body Rot.
2x 30JJs/10 Push-ups/10 KBS/10 Sqt

SPWU: Burpee WU

HPCL PVC Prog 
^Wod Weight

Cool Down: walk and calf stretch

10:24 Rx 

Rx- 3:57 

M44
5:07 rx
great engine builder, thank you CrossFit!

4:56 rushed warm up, sloppy burpees

RX 7:53

M/54/217lbs. 
21-15-9 reps, for time of: 14:25
Hang power cleans
Burpees
At the top of each burpee, make contact with a target that is 3 inches above your reach.
 ♂ 115 lb

4:23 rx 

75lbs to 3” target

9:04

M/25/118lbs

53yo/M/221.4lbs/70"
RX with 75lb barbell 
8:54

Afterwards did 5x10 HPC with 95lbs. Should have used 95 for the WOD. Will know next time.
Good WOD.

As rx'd, 4:43.

Went better (and faster) than predicted.  Unbroken hang power cleans, and just plugged through on the burpees.  I did not jump to a target, but I did make the effort to jump every time – which is better than my usual burpee technique.

50m/5'10"/185

5:27 rx

m/36/70/186

felt like a Fran! 

Rx’d 6:38

Scaled 4:35

14 cleans rx’d, then dropped to 65#
cleans had squat; burpees did not have pushup

total: 11:28
4:07/3:43/2:16
rest 0:38/0:43

4:49, ladies Rx

10:13 rx

5:52 RX 75#

M/39/72”/170

as rx 7:52

6:13 RX

21-15-9 hang power cleans and Burpees 
Finish time 8.14 🙂

9:38

7:35 rx’d. Felt good, but worked me…

Nice way to get started with the weekend 45 burpees 🤣 
It took me 16:38 with 40kg for the HPC

9:07 - 95# hpc, jumping burpees 
21, 15, 9.

6:50

Rx 
6:19

Rx   3:44

115lbs/3" target
4:20

6:45, 85# HPCs

60/5’8”/157

75-lbs
5:54

7:16 rx

HPCs: 15/6; 10/5; 7/2
Steady pace on burpees, 3” target

2x10 Kg DBs
Burpees touching the wall on the side

3:57

M/48/6'2"/180#

Scaled to 95# the rest as rx'd 
5:11

4:55 Rx

1st day back after 9 days being sick. Everything felt good and unbroken. Just took about 25sec breaks in between sets to take it a little easy. 

7:27 scaled @55# ub
burps to 3” above reach targ

Rx
4:50
Morning handicap 🥱

Son(15)
@95lbs
6:28

8:38 75 lb 

5:47 rx

Rx 4:18

Did our Friday Bulletproof workout instead.

4 Rounds for time
10 Deadlift (1 at 95#, 3 at 135#)
10 Pull-ups
10 Box Jumps (1 at 20”, 3 at 24”)
10 Burpees
200m Run
13:30

~ 3 min rest, then

13 min AMRAP
10 Wall Ball Shot (14#, 10’)
10 Push-up
10 KB Swing (24kg)
10 Hanging Leg Raise
15 Jump Squat
4 rds

Did 30 HPC at 95# afterward - not for time.

Rx 7:52

Work up to 230lbs hpc. 5lb PR

6:21 RX

55lb
7:44 …

5:01 rx

5:45

Scaled to 95# hpc
else as rx
8:33--F'n burpees.....
m/53/175

5 min rest
Chad prep
3 rnds
15 db dl w/30# db's
30 hollow rocks
7:21
The last 50 of the "hollow rocks"
I can't in good conscience call them hollow rocks....but they were something.

8:16-scaled to a 60lbs sandbag for the HPC

08:08 
RX -77lb

21-15-9 reps, for time of:
Hang power cleans
Burpees
At the top of each burpee, make contact with a target that is 3 inches above your reach.
Rx 115 lb total time 8:13”

7:57 Misread and did TnGo power cleans 🤷‍♂️ 

Rx’d 10:27

Globo wod: scale appropriately today, it's a sprint.  It's the same for bumpers or iron, just set the bar down under control if using non bumper plates. Dumbbells sub 30/40lb dumbbells. If there's no target to jump to do full burpees with clap at the top and hop.

Champions Club Scaling Notes

RANT
Just as a reminder, I think a good way to look at these workouts is through the grid listed below; this one, for example, is short and light(ish) for the target audience, and it might be medium and medium for you, so you can then look to the 10 general skills to determine what is your limiting factor keeping you from the short/light(ish) fitness company and scale accordingly. Is stamina the limiting factor? Mush everything together into one round. Is speed the limiting factor? Rest between rounds. Is strength the limiting factor? Do /embarrassingly checks flip phone calculator 15 rounds of 3 (and make the push-up part of the burpee strict and jump high). Is your limiting factor coordination (technique/mechanics)? Do 3 rounds of 21 at a way lower intensity.

WORKOUT THEMES
A short, painful death. Jumping in two different ways. Gymnastics and weightlifting.


					SHORT		MEDIUM		LONG

LIGHT
						x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to scale this based on my limiting factor or just test out to see where I'm at?
Umm... that might be it.

NEW TO CROSSFIT SCALE
3 rounds of 21 reps each, turn off the timer

MY STUFF
Did a bunch of squats for speed

GENERAL FEAR LEVEL: 7?