3 rounds
66#

3 rounds plus 6 reps
Rx’d

4 Rds RX

M/41/5’9”/193#

M/33/215/5'7"

Intermediate 3Rds
AMRAP (7:00) 
Thrusters 70lbs 10
Burpees 10

Just did a quick HIIT workout today at the powergym. In and out in like 45min.

Went hard, rested too much, but did not redline. Felt heavy and clunky, and thruster and burpees cycling is a weakness of mine. Thrusters smoked my left tricep/shoulder. Good quick volume.

5 (+2) 
Rx


R1 | 00:57 |  
R2 | 01:29 | +32 s 
R3 | 01:29 | 0 s 
R4 | 01:34 | +5 s 
R5 | 01:19 | -15 s 
Ø 01:21 
 

As many rounds as possible in 7 minutes of:
--
10 DB thrusters @ 2 x 12,5 kg
10 push-ups

> 4 rounds
--
Peace.

M/37/6’/178#

Scaled to 65 lb. 
4+14

(First time touching a barbell since tweaking back 12/15.)

Deo gratias

scaled to 35# DB
4 rounds + 2 reps

Intermediate option:
35.5 kg

2 rounds+18 reps

4+10 Rx
fun one

3 rounds unbroken but slow pace
45lb bar

As many rounds as possible in 7 minutes of: 10 thrusters / 10 bar-facing burpees

I used 45 lb; had to do forward then backwards step over bar due to space constraints - got to two rounds, all thrusters and one burpee

Rxd 3r+10

Rounds 1&3 1-arm thrusters w/ 35 lb dumbell; rounds 2&4 10 squat cleans w/ 2x30lb dbells
20 lateral dumbell jumpovers - all rounds
3 rounds + 10 squat cleans

As rx'd, 4 rounds + 1 burpee.

Unpleasant.  Unbroken thrusters and slow and steady on the burpees.  Wanted 5 rounds, but spent too much time bent over gasping between movements.

50m/5'10"/185

Scaled to 25# DBs in a hotel gym in Sandy UT
3 rounds + 5 burpees
Finished round 4 in 7:29

61/5’8”/155

Rx. 5R+12 (112reps)

Beginner

3 rounds + 5 bar facing burpees

RX: 4 ROUNDS + 7 THRUSTERS
@45kg => @99lb 

7Min-
10 30kg Thruster 
10 BFB 
5+1 Rounds 

M/53
Intermediate
3 rounds + 5 thrusters 
and + extra 2:45 to finish 4th round.

7 thrusters @55#, 7 BFB
4 rounds 

Intermediate option:
As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees
♂ 75 lbs
4 round +10 thruster 

Rx’d 4 rounds 

Completed 12/17 immediately after 231215. Horrible idea. RXd. 

3 rounds and 7 thrusters. 

bad idea after 12/15 wod. Shoulders were toasted. 

5 rounds + 1 rep
rx
M/54/175/5'11"

4 rounds with 40kg
Seven long minutes 👏🏼

4 r
10 Thrusters (20kg)
10 Bench Burpees

4 Rounds RX

5+2 
great wod!!

5+2 Rx 

Globo wod: sub dumbbell thrusters and burpees over dumbbells if a barbell isn't available.  Rx 25/35 lb, intermediate 20/25 lb, scaled 10/20lb dumbbells.

My Training on Friday December 15 in the morning
WOD Chaos
As Many Rounds As Possible in 7 minutes of:
10 Thrusters 97 lb
10 Bar-Facing Burpees
I completed 2 Rounds of this Workout.
https://youtu.be/pPAxe3LL42w

83 reps
4 rounds + 3 thrusters

95 lbs/ bar facing burpees

4 Rounds - RX

M/39/5'10"/165
4 rnds + 3 reps
Rx

Scaled to women’s Rx
4 rds

Rx’d:  4 rds + 2 reps 

Is it a coincidence the “Chaos” Covington is fighting for the UFC Welterweight strap  tonight? 

Thanks for the programming, Michele.

Intermediate - 4 + 13

M/48 intermediate                                                             4 rounds + 3 thrusters

5rds +1 thruster RX

Humble pie. 3 rounds even, 10x75# thrusters, 10x bar-facing burpees. 

M/49/6'2"/185#

Chased the dose women's rx'd 
4rds + 10 thrusters 

Scaled to 65#
4 rounds + 10 thrusters

Rx- 5 rounds  +3

Rx
4 rounds + 11 = 91

I'll take only loosing to Derek by 1 full round as a win

Used 15kg DB as no access to barbell today

6 rds

Beginner option:
As many rounds as possible in 7 minutes of:
7 thrusters
7 up-down bar step-overs
♂ 45 lb
4+13 reps

Rx 
4 rounds 

Rx   5 rounds + 11 reps


That’s a heck of a way to end it! Thanks for the Programming Michele!

M/39/72”/170

As rx 3 rds + 19 reps (sooo close to 4 rds…was leaping over the bar with all I had left on that 9th burpee over bar). Might have started a bit slower than I should have but I sure as hell didn’t finish that way. 

20 Kg Thruster

5 rounds + 10

3+12

M/48 Scaled: 3 rounds + 3 thrusters. Should rename this workout to the humble-maker of you get me. 

Intermediate option:

As many rounds as possible in 7 minutes of:

10 thrusters - 35kg

10 bar-facing burpees

Not feeling it these last two days, looking forward to rest day tomorrow. 

Have a great weekend!

Champions Club Scaling Notes

RANT
Just got back from a jam-packed high school basketball game and I would highly encourage any of you to go to some intense sporting event and watch it through a CrossFit lens, because I know the more you do that, the more you'll appreciate and value the general adaptations and general movement patterns and the less you'll care about the specifics. For example, if this workout was stripped down to its value on the basketball court, I think it would be the following: 1) crazy conditioning that will make any conditioning during a game seem easy in comparison and 2) challenging jumping positions and mechanics under that same extreme fatigue and tons of range of motion. If this workout were stripped down to its value on a cross country course I think it would be: 1) same conditioning stuff as above and 2) a mean challenge for stamina in the hips/legs. There is other stuff as well (mental, core-to-extremity, etc.) but two things that absolutely do not matter outside of this little safe place we call the weight room are how much weight is on the bar and whether or not we are jumping over said bar on our burpees; those are specific requirements to this workout so that it, itself, can be considered a sport. I've been saying this a lot at our gym recently, "Chase the dose, not the rx." And I think that applies here for sure.

MAIN DECISION
Use this as a benchark or use this as practice?

					SHORT		MEDIUM		LONG

LIGHT
							x
MEDIUM

HEAVY

STRENGTH SCALE
AMRAP in 15 minutes of:
15 push-ups
1-minute squat hold

STAMINA SCALE
4 rounds of:
1:00 thrusters
1:00 burpees

NEW TO CROSSFIT SCALE
5 rounds as listed, but turn off the timer

GENERAL FEAR LEVEL: 9

파국이구나!!!