Saturday

240127

Workout of the Day

104

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

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Comments on 240127

104 Comments

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Clint Michael
November 23rd, 2024 at 1:43 am
Commented on: 240127

11:13 - Rx’d

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Christopher Parker
October 19th, 2024 at 11:53 am
Commented on: 240127

10:04 RX


M/41/5’9”/195#

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Thibault Bouzat
September 20th, 2024 at 6:40 pm
Commented on: 240127

rx (52kg), 9'15

run was done outside with lots of turns

rarely do thrusters anymore but feels like the strength program improves them, weight didn't feel heavy

was very out of breath at the start of each run

9/3

6/3

5/1

can go sub 9 for sure

fun one

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Jeremy Garcia
April 14th, 2024 at 7:23 am
Commented on: 240127

M/33/5'7"/220lbs


0.25Miles (2:30)

Clusters 75lbs 12

0.25Miles (2:30)

Clusters 75lbs 9

0.25Miles (2:30)

Clusters 75lbs 6

0.25Miles (2:30)


Did this one to just get going again. Working out at the powergym on the treadmill. Run was not as hard as I can do on a good day (2:00-2:15 intervals), but was some much needed running. Clusters were smooth and just the right weight. Back blew up on third run. Was quite tired, but not near redline. Just had to check the box on some running and get back to workouts again.




Overall been feeling quite terrible past few days. Overweight and outta shape post vacation. Pulse was very high the past few days, arms hurt, anxious, nauseous, and unwell.

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Guillaume Blotiere
March 6th, 2024 at 9:48 am
Commented on: 240127

Rx

8:16

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Park Hyunwook
February 7th, 2024 at 7:15 am
Commented on: 240127

M/51/190.7


75#

0.6 mile Air bike


8:42

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Ralph Keeley
February 7th, 2024 at 2:18 am
Commented on: 240127

M/38/6’/178#


9:45 Rx


Deo gratias

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Carlos Gimenez
February 2nd, 2024 at 3:13 am
Commented on: 240127

Rx

14:57

M43, 183CM, 85KG

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Christian Simpson
February 1st, 2024 at 6:51 pm
Commented on: 240127

SC to 75#/800m echo 🚲...8:29

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Jesse Montagnino
February 1st, 2024 at 5:56 pm
Commented on: 240127

12:47

75,95,115 ascending weight with descending reps.


1k rds on assault bike

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Jamie Draper
February 1st, 2024 at 5:15 pm
Commented on: 240127

Female RX

8:25

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Sheeran Meatte
February 1st, 2024 at 4:57 pm
Commented on: 240127

42 YOF - 205lbs

Got beginner done in 27:31!

Fun workout!

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Alessandro Porro
January 31st, 2024 at 6:23 pm
Commented on: 240127

DB 10kg

08:52


Runs: 01:46 - 01:54 - 01:56

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Joseph Vrba
January 31st, 2024 at 5:55 pm
Commented on: 240127

75lbs

9:33

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Joseph Vrba
January 31st, 2024 at 5:56 pm

Should have done 95 lbs

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Alex Mory
January 31st, 2024 at 3:42 pm
Commented on: 240127

5:54 🥵🚀

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Alex Mory
January 31st, 2024 at 3:45 pm

Sry, 6:54 RX on an air runner

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Alex Mory
January 31st, 2024 at 3:45 pm

Sry, 6:54 RX on an air runner

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Ki deok Park
January 31st, 2024 at 10:45 am
Commented on: 240127

Rx 12:00

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Brian Louchis
January 30th, 2024 at 6:54 pm
Commented on: 240127

9:40 Rx

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Brian Coon
January 30th, 2024 at 4:16 pm
Commented on: 240127

9:17

Scaled to 100#

M/54/175/5'11"

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Jamie OKeefe
January 30th, 2024 at 5:17 am
Commented on: 240127

M 54

52 kgs squat clean thruster

100 double unders each round

16:26

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Karissa Van Liew
January 30th, 2024 at 1:36 am
Commented on: 240127

12 squat clean thrusters

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters


55lb

9:02

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Mike Munsee
January 29th, 2024 at 11:26 pm
Commented on: 240127

M 53/195/6’

Scaled squat clean thrusters to #95.

11:16.

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Michał Saiyan Smuszkiewicz
January 29th, 2024 at 8:30 pm
Commented on: 240127

RX

M / 93 kg / 30 y

T: 9.20 m

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Alex Barbieri
January 29th, 2024 at 5:56 pm
Commented on: 240127

For time 13’47”

Intermediate option:

For time:

12 squat clean thrusters

30 cal Echo bike

9 squat clean thrusters

30 cal Echo bike

6 squat clean thrusters

30 cal Echo bike


♂ 45kg

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Kristian Voth
January 29th, 2024 at 4:43 pm
Commented on: 240127

75lbs. Row 500m instead of run

10:26

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Rohan Bhatia
January 29th, 2024 at 3:58 pm
Commented on: 240127

Scaled to 35.5 kg


Time: 13:45

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Chris Meldrum
January 29th, 2024 at 2:35 pm
Commented on: 240127

As rx’d, 8:53.


Able to stay unbroken on the clusters, but man I paid the price heading into the run.  Not myself at all for the first 50 meters or so.  Definitely used the runs to try to recover from the work.  Runs were a hair short – Colin and his friend were hooping in the driveway, so I had to move the barbell to the top by the circle.


50m/5'10"/185

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Christy Carr
January 29th, 2024 at 1:52 pm
Commented on: 240127

75# on the bar, run on a treadmill

11:32

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Christy Carr
January 29th, 2024 at 1:53 pm

sorry, 65# on the bar (not sure how to edit)

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Arsen Karapetyan
January 29th, 2024 at 12:46 pm
Commented on: 240127

66 LBS

40 y.o./60 kg

12:20 min

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Jay Rinaldi
January 29th, 2024 at 12:40 pm
Commented on: 240127

12:23

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Geoff Fletcher
January 29th, 2024 at 11:00 am
Commented on: 240127

RX 17:08. No training for 5 years, slowly getting back into

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Hashem Eshghi
January 29th, 2024 at 6:11 am
Commented on: 240127

130 lb

Time : 11:43

(m / y : 29 / w : 80 )

Nice wod😍

(edited)
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Vito Zolota
January 29th, 2024 at 6:10 am
Commented on: 240127

M/40-54 🎅🏻

2nd WOD in a row

Scaled @88lb

14:12

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Gustavo White
January 29th, 2024 at 3:45 am
Commented on: 240127

My Training on Sunday, January 28 in the afternoon.

For Time:

12 Squat Clean Thrusters 87 lb

Run 400 meters

9 Squat Clean Thrusters

Run 400 meters

6 squat Clean Thrusters

Run 400 meters

I completed the Workout in 18:38 minutes.

https://youtu.be/ua6dg2yPTs0

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Brian Rosenbaum
January 29th, 2024 at 3:03 am
Commented on: 240127

M/61/6’2”/188

intermediate

11:25

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Kaleb Regoli
January 28th, 2024 at 11:04 pm
Commented on: 240127

Hello! First CrossFit workout post ever! Excited to get started.


M19/162lbs/5’10.5”


Did running on indoor track with bar next to track. Lots of laps, but fun!


intermediate option as indicated above:

time:

7:47.25

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Sean Policarpio
January 28th, 2024 at 9:52 pm
Commented on: 240127

11:50

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Connor Shubin
January 28th, 2024 at 9:14 pm
Commented on: 240127

11:58 with 40# DBs and treadmill run In a hotel exercise room

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Eric Laroche
January 28th, 2024 at 9:10 pm
Commented on: 240127

11:30


2x 40lbs dbs

28calories echo bike

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Connor Shubin
January 28th, 2024 at 9:15 pm

Nice 👍🏻

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Coastie Nick
January 28th, 2024 at 9:00 pm
Commented on: 240127

Rx’d: 9:46

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Alvaro Bustillos
January 28th, 2024 at 6:45 pm
Commented on: 240127

M/39/215/67in


Time: 9:24 (32kg/32kg Kettlebells)


only had 24kg and then 32 kg with no in-between so i decided to make it an extra challenge. All reps unbroken but runs were so slow lol

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Trevor Gomes
January 28th, 2024 at 6:38 pm
Commented on: 240127

8:58 rx

runs on tru grit runner

m/38/5’10”/193

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David Smith
January 28th, 2024 at 4:52 pm
Commented on: 240127

3 rounds

12 sandbag ground to overhead

30 cal air bike


~ 12 min

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James Hewett
January 28th, 2024 at 4:10 pm
Commented on: 240127

Scaled: 95lbs

Time: 10:36

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John Clarke
January 28th, 2024 at 4:09 pm
Commented on: 240127

9:06


95lbs

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Marcia Larizza
January 28th, 2024 at 1:32 pm
Commented on: 240127

11:44 Rx outdoor running

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James Gentile
January 28th, 2024 at 1:23 pm
Commented on: 240127

Done at the Y with a 100m indoor track. Lots of curves! RXd.


9:18.


did not let go of the barbell but held at hang level before some reps in the rounds of 12. & 9. Otherwise did way better than I thought!


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Adam Pirri
January 28th, 2024 at 5:09 am
Commented on: 240127

10:44 at 30kg


done at home run to end of street.


loved this stimulus.

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Brycie Tamayo
January 28th, 2024 at 3:30 am
Commented on: 240127

15:45

55# and 400 m runs

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Leo Matute
January 28th, 2024 at 12:37 am
Commented on: 240127

RX - 12:29 😫

M/41y/204lbs

- I can do better

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Chris Jordan
January 27th, 2024 at 11:57 pm
Commented on: 240127

Rx’d, on the Trueform

10:11

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Sam K
January 27th, 2024 at 10:48 pm
Commented on: 240127

Rx

9:30

Performed silently at the Y, using a treadmill at 1%. 🤫

M/30s/227lbs

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Mak Long
January 27th, 2024 at 10:27 pm
Commented on: 240127

17:19

12 squat clean thrusters

400 m walk/run

9 squat clean thrusters

400 m walk/run

6 squat clean thrusters

400 m walk/ run

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Charles Chavez
January 28th, 2024 at 12:06 am

Right with you. I rx’d it in 17:05

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Steve Day
January 27th, 2024 at 10:00 pm
Commented on: 240127

115lb squat clean thrusters/400 meter runs


8:59

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Lincoln Kerger
January 27th, 2024 at 10:54 pm

Great job!

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Lincoln Kerger
January 27th, 2024 at 9:16 pm
Commented on: 240127

Intermediate

9:12

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Eric Schearer
January 27th, 2024 at 9:16 pm
Commented on: 240127

10:42 RX

115# Squat Clean Thrusters / Clusters

400m Run


Squat Clean Thrusters all Unbroken sets

slow/steady-ish runs

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Michael Arko
January 27th, 2024 at 8:03 pm
Commented on: 240127

75-lbs

10:55

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Jon Wilson
January 27th, 2024 at 7:47 pm
Commented on: 240127

Subbed echo bike 400m for run

8:15

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Spencer Hendel
January 27th, 2024 at 7:20 pm
Commented on: 240127

M/35/6’2”/210#


8:19 Rx’D

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Lincoln Kerger
January 27th, 2024 at 9:34 pm

Very well done!

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Mark Yates
January 27th, 2024 at 6:45 pm
Commented on: 240127

12:30. Rounds 12-9-6 95# squat clean thrusters, 400m run on treadmill.

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Jennifer Avery
January 27th, 2024 at 6:02 pm
Commented on: 240127

8.45, row, 45#

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Mike Andridge
January 27th, 2024 at 5:49 pm
Commented on: 240127

Scaled

25# db's for sqt cln thruster

400m trot

12:43

m/53/175

It's been months since I've ran

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Jonathan Elmore
January 27th, 2024 at 8:37 pm

I’ve been there, Nice work!

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Kyle Lynch
January 27th, 2024 at 5:34 pm
Commented on: 240127

For time:

12 squat clean thrusters @ 65lbs

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters


TT: 11:04

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Charles Meyers
January 27th, 2024 at 5:31 pm
Commented on: 240127

Beginner option:

For time: 13:56

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Ana Beach
January 27th, 2024 at 5:13 pm
Commented on: 240127

9:47 Rx

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Jeffery Powell
January 27th, 2024 at 4:46 pm
Commented on: 240127

Beginner, 16:56.39

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Az Native
January 27th, 2024 at 4:40 pm
Commented on: 240127

11:17. Subbed 850m bike ride around block for run. Used 85 for SCT, should have done the 95 I originally planned.

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Brett Hoffman
January 27th, 2024 at 4:27 pm
Commented on: 240127

Rx- 8:01


hung on, all unbroken

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Spencer Hendel
January 27th, 2024 at 7:21 pm

💪🏼🔥

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Lincoln Kerger
January 27th, 2024 at 9:35 pm

Awesome work!

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Hashem Eshghi
January 29th, 2024 at 6:14 am

😍👍🏻

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Megan Trombley
January 27th, 2024 at 4:18 pm
Commented on: 240127

Rx

10:48

on assault runner

12 unbroken, 5/4, 6 unbroken

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Dennis scroggins
January 27th, 2024 at 4:14 pm
Commented on: 240127

43 year old RX male

8:44

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Lincoln Kerger
January 27th, 2024 at 9:39 pm

Great job!

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NA
January 27th, 2024 at 3:46 pm
Commented on: 240127

10:56 on beginners level

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Luis Oliveira
January 27th, 2024 at 3:30 pm
Commented on: 240127

On a treadmill

50 lbs DBs


9:37

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Dave Schroetter
January 27th, 2024 at 3:05 pm
Commented on: 240127

M- 52 / 5'7 / 210 

Intermediate 

13:29

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Segura Laurent
January 27th, 2024 at 2:56 pm
Commented on: 240127

11mn08 charge 50kg

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Jacob Roszko
January 27th, 2024 at 2:36 pm
Commented on: 240127

11:15

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Brandon Maguire
January 27th, 2024 at 2:35 pm
Commented on: 240127

8:32

Intermediate option (75lbs).


All squat clean thrusters unbroken; could have and should have gone a little heavier.


All 400m runs were just under 2:00.

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Lincoln Kerger
January 27th, 2024 at 9:40 pm

Good work!

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Jonathan Elmore
January 27th, 2024 at 2:21 pm
Commented on: 240127

Rx 10:23

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Lincoln Kerger
January 27th, 2024 at 9:40 pm

Nicely done!

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Rory O'Connor
January 27th, 2024 at 2:02 pm
Commented on: 240127

Scaled 12-9-6

95 lb SCT, 400m Run with a 1:00 break in between rounds


16:30

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Stephen Penniston
January 27th, 2024 at 1:41 pm
Commented on: 240127

Moderate

16:20

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Todd Johnson
January 27th, 2024 at 1:17 pm
Commented on: 240127

Beginner

12min 50sec

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Yigit Cava
January 27th, 2024 at 12:54 pm
Commented on: 240127

88 lbs


12 squat clean thrusters

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters


Total time 14 min. finished.

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Kulbhushan Verma
January 27th, 2024 at 12:27 pm
Commented on: 240127

For time:

12 squat clean thrusters

Run 400 meters

9 squat clean thrusters

Run 400 meters

6 squat clean thrusters

Run 400 meters

♂ 115 lb

completed in 13 minutes

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Nicolas MEUNIER
January 27th, 2024 at 12:23 pm
Commented on: 240127

12 min 29 sec.

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Nicolas MEUNIER
January 27th, 2024 at 12:25 pm

12 min 29 sec ok

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Steven Thunander
January 27th, 2024 at 9:57 am
Commented on: 240127

Globo wod: If you are using a conventional treadmill use a slight incline. Subs for runs are 500m row or 27 calories assault or echo bike. Dumbbells sub dumbbell clusters 30/45lb dumbbells.

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Marko Anđelić
January 27th, 2024 at 9:37 am
Commented on: 240127

Beginer 11:07

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Ryan Butlin
January 27th, 2024 at 3:30 am
Commented on: 240127

Male 28 202lbs

50KG Thrusters & 400m Run

8:10

12 Done 7 & 5, 9 & 6 Unbroken

Runs in and around 2:00.

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Chris Sinagoga
January 27th, 2024 at 3:00 am
Commented on: 240127

Champions Club Scaling Notes


RANT

Nothing to rant about


TARGET AUDIENCE

Someone with a sub-7 Helen and sub-5 Elizabeth


SHORT MEDIUM LONG


LIGHT


MEDIUM

x

HEAVY


SPEED SCALE

Each station for time, rest as needed between.


STAMINA SCALE

For time:

27 squat clean thrusters

Run 1200 meters


NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

Run 200 meters

10 cleans

10 thrusters


GENERAL FEAR LEVEL: 8?

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YooSik Kim
January 27th, 2024 at 1:09 am
Commented on: 240127

쓰러스터 평균무게도 올라가는듯 하다.

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Doo Young Lee
January 28th, 2024 at 2:28 am

열심히하세요 :)

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