23:22 - Rx’d

16:33 RX

M/41/5’9”/193#

15:12 60kg

all thrusters UB except lat rd 8+2

17:34  Intermediate


M/40/72.5"/167.1#

35# dbs

17:49

M 53/195/6’
Scaled thrusters to #75.
16:18.

M/51/187

500m row
75#

16:39

Intermediate 14:51

M/37/6’/178#

14:28 with 115 lbs. 
*Thrusters unbroken 

Deo gratias

Intermediate 
16:58

Beginner option:
4 rounds for time:
200-meter run
10 thrusters (2-20# Db’s)
 
been a minute 8:50

15:06 - Scaled
400m run
18kb thrusters

Gotta pick up some heavier KBs or a barbell and some plates 

M 53/195/6’
To much snow and ice so I did 5 rounds for time of 50 double unders and 15 overhead squats @#75.
9:46.

M/39/67in/205lbs

5 rounds
Run 400m (Assault Runner)
10 Kettlebell Thrusters 32kg/32kg)
Time: 16:58

Death but fun!😝

As rx'd, 19:13.

Never done this workout, but I’ve done a similar one with 15 thrusters vs. 10 – my best time in that workout was 21 something, so I feel pretty good about the time here.  Went
unbroken on the thrusters until the last round when I did 8-1-1; just had nothing left.  First run was light and quick; other runs were a bit sluggish, but I tried to focus so I wouldn’t dog it too bad.

50m/5'10"/180

M/53
Intermediate @100
3:13 + 3:42 + 4:26 + 4:36 + 4:31 => 20:28

Warm Up

AMRAP10
:30 Samson stretch
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 alt spider mans
10 pvc thrusters

METCON (scaled)

5RFT:
400m run (assault runner)
10 thrusters @ 95#

TT: 16:03M // 50-54 // US

A day late again.....

400 M run adapted to 25 Cals on Echo Bike
Used a pair of 35# DBs for thruster

M/54/5'9" …Time 20:42

Rxd 22:20

https://youtu.be/ox9iDW4cWWk
My Training on Wednesday november 29 in the afternoon
5 Rounds For Time of:
500 m Row
10 Kettlebell Thrusters 35 lb
I completed the Workout in 19:45 minutes.

Sub 0.5mi echo 🚲/105#...21:51

M/39/5'10"/165

11:26 #75

Intermediate, on the Trueform trainer
 17:52

400m row
10 Barbell thrusters #45
17:15

6rnds + 2

Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls

♂ 45 lb

Intermediate
14:57

Intermediate
Total time: 15:22
Run: best 01:26 - worst 01:35
DB 10kg

13.44

Used 22.5Kg Dumbbells

M 53
5 rounds
10 Thrusters @ 50kgs
400mtr run
21:05

5 rounds for time: Hotel adaptation on treadmill and dumbbells. 
400-meter run
10 Dumbbell Thrusters @ 25lbs DBs

TT: 16:50

3 mile run for quality. Finished somewhere around 24 minutes.

On travel. Gym was closed and right elbow wasn’t going to let thrusters happen. Despite it being dark I decided to just go for a run focusing on technique vice pace and just enjoy the nice weather while I have it.

Did 4 rounds of 500 meter row and 10 thrusters(20lbs) - 16 mins 10 secs.

5x5 Front Squat #135

5 rounds 
400m run
10 thrusters @ 65#

14:10

5rds: 14:19

400m Run
10 Thrusters (95lbs)

GWU: 2x 1min Echo/Run Drills/10 Sqt/10 Db Press

SPWU: Thruster Prog^ Wod Weight

Cool Down: Pigeon, Cat/Cow, Banded Front Rack

Beginner 
13:31

Intermediate
17:10 
65lb bar
400m run on treadmill 

Beginner: 9:53. 1k run 5:31

RX - 23:11

Rx- 13:44

Ran in 32 degree air, breath of fresh air!

5 rounds in 27:48:
400-meter run
10 thrusters, 95#

7:20 - Beginner

Definitely could go heavier and a longer run. Possibly Beginner+ but not quite intermediate.

Rx’d:  18:55

M/ 40y/ 172 lbs/ 68”

On echo bike @95lbs
10:34

16:30. Scaled to 5 rounds .5 mile bike, 40# db thrusters. Bike and weights in different parts of gym. 

15:19
scaled 
5 rounds
400m run
10 thrusters 65lb

Saving this one for later this week, as I wanted to test out a Christmas Day WOD: “12 Bars of Christmas”

43:13 

I encourage y’all to look this one up; it wrecked me!

22:30
*95lb thrusters

14:20
50 lb DBs

scaled 
65# thruster 
400 m run 
16:45
unbroken 
runs felt like slow motion 

16:38. 75lb thruster, treadmill at 6.5mph. Could’ve gone a bit quicker if warmed up.

17:48 at 95. Was gonna do 115 but sleepless night at work so just had nothing today, almost cut it to 3 rounds but decided to at least gut out 5…

13:50 scaled in the snow
20# dbs and ~400m run to the tree and back

Manual curved treadmill
30 Kg

15:28

M/39/72”/170

as rx 19:49

Intermedio 
14:58

85-lb thrusters, 19:32

Subbed/scaled to 500m rows and 80# thrusters 
18:55

I think this was the first true CF workout I ever did, back in 2007 or 2008. Left me as wasted then as I am now. A couplet that I’d like to see in the Games. 

61/5’8”/155

Scaled

6 rounds
400 meter run
10 dumbbell thruster @ 35lb dbs

13:19

Scaled on thruster
65lb thruster
400m run on treadmill 

Finish: 22:33

Rx   13:39

M/48 Scaled

400m run
10 thrusters 30kg

16:50min

Just barely managed to keep the last few runs below 2:30, thrusters unbroken. 

17:42 RX

35 sunny and flurries outside :)

17:34
5 rounds
run 400m (assault runner)
10 thrusters (75#), all unbroken 

M/49/6'2"/185#

Scaled/modified to 500m rows and 35# DB's for thrusters the rest as rx'd 
15:48

17:40 500m row, #115(forgot to switch the weight thought I was doing RX, sucks)

Wife 20:35 12 cal Echo, #16, 4 rds. 

Beginner option:
4 rounds for time:
200-meter run
10 thrusters
65- lbs 
12:29

Can any of you tell me what your average time on the 400M is for this workout?  

15:39Rx

17:49, w/ 115-lb thrusters

16:24

Scaled to:
5RFT:
24 cal echo bike 
10 thrusters, 95lbs

intermédiaire 2x20kgs haltères 
17:36

14:46 - Scaled - 75# thruster, true form runner

Intermediate option:
5 rounds for time:
400-meter run
10 thrusters
95 lb
completed in 21 minutes

Scaled to
5 rnds
500m row
10 thrusters w/ 25# db's
18:11
m/53/175

5rft:
1000-m c2 bike
10 thrusters @43kg
14:44

19:59 unbroken CFHIM

 Champions Club Scaling Notes

RANT
Again, with these workouts I think it helps to look at where the target audience would finish this workout, see where you would, and then figure out what is the limiting factor for you. Scaling to practice that limiting factor will, I think, get you on a faster path to rx than to just sludge through the workout as rx'd with a completely different dose.

WORKOUT THEMES
Monostructural and weightlifting. A burner where each movement makes the other worse, but not enough to stop.  Range of motion, core to extremity, squatting with upright torso demands

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

SPEED SCALE
3 rounds as listed, but rest as needed between

STRENGTH SCALE
Split the reps and distance in half and do 10 rounds instead of 5. Use the run as a rest-ish station for the thrusters

STAMINA SCALE
Mush everything together into 1 round

GENERAL FEAR LEVEL: 8

Globo wod: If you are using a conventional treadmill use a slight incline.  Subs for runs are 500m row or 28 calories assault or echo bike.  Dumbbell sub for the thrusters are 35/50lb dumbbells. (Intermediate 25/35lbs)

Intermediate option:
5 rounds for time:
400-meter run: treadmill ~15.5km pace
10 thrusters: 45lb
11:44

Rx
Treadmill @1°
16:09

Would have made it under 16min if I hadn't dropped it with 2 rounds left. Unbroken otherwise
Ran out of time to do 231127 outside so jumped right in on Tuesday's WOD