CFWUx2 10*45dl 5*45thr burgener 10*95dl
31:11 (hard to read notes?)

37:53

RX 21:20

subbed 35# dumbbells, and did 10 BPUs for row

14:55

28:24 rx f/33/133#

25:38 Rx’d

95lbs power snatch/thruster 
800m run
19:05

26:47. 3R Scaled 35kg. Sub 50du, 20each 20kg sdlhp, 9kg wall ball, 20kg KB swing.

RX 
32:24

27:57 rxd. Broke the power snatched into singles to preserve technique. Thrusters broken into 6-5-4 to retain the contents of my stomach. Rows 4:09, 4:13, and 3:57

30kg barbell
800 run 
26'22"
YOOOO

40kg for power snatches and thrusters

21:45

23:47 Rx’d. Complete tunnel vision at points and wanted to puke at end. Ouch 

17:40 with 65 lbs

Fran lung

24:57 Rx 

Apparently my post from two days ago didn't go through so this is my best recollection - scaled to 2 rds. of only Oly bar, sub hang power snatches, thrusters to just below parallel, sub .62 mile bike in just under 8 mins.

M/57/6'2"/176
67# - 24:53 
Not my best showing. Feel like I should be able to do this in around 21-22 minutes on a good day. We'll see...

3 rounds for time of:

15 power snatches
15 thrusters
Sub’d 1000-m run for the 1,000-m row

Men: 65 lb.

58:00 (Note: First CrossFit and trying snatches/thrusters)

40kg instead of 43kg 
36:59

M/42/5'4"/148lbs
65lbs for snatches and thrusters.
23:46

23:05 rx

Subbed row for 100 SDHP
Everything else rx’d 
28:57

30:47 20l# First WOD back from having the twins

29.45 rx 

3 rounds in 9:25 of:
8 power snatches, 65#
8 thrusters, 65#
500-m row

Subbed for 800m run, otherwise RX'd.
32:12

Rx: 24:34

25:40 Rx. Yikes.

23:46 
BB weight- 55lbs.
Row- 750m

This felt hard.

right foot tweaked from OCR
did lifts from the knees 3rounds
45#thrusters and snatches
30 left leg only box squats
arms only 500m row
time about 24mins
plus ppp program from knees

21:50 women’s Rx 

37:06

24:44, used 85 on PS and thruster. Subbed 1 mile bike for row. Harder than I thought it would be. 

Completed 2019-04-09
Did 10, 10, 750 with 65 lbs. 19:19

Made this up on Tues, can't lift heavy in am for deadlifts. Did Rx+, Have a race this weekend, needed to do 3 miles today. Did 1 mile run subbed for rows. 32:02. Good early practice for Murph.

19:58

3 rounds for time of:

15 Hang Power Clean
15 Thrusters
1,000m row

29 min 95LB

I thought we are done with “open” work outs. Wanted to call it a day after first round, but somehow kept moving. 

24:39 rx

21:30 rxd

3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.
27:03

29:50 rxd (probably should’ve scaled weight) 

I did this rx'd, took me almost an hour

27:29 with 75 pounds 

3 rounds for time of:

15 power snatches
15 thrusters
1,000-m row

Men: 95 lb.

36:00

M/36/216

29:35
Weights
65,65,45#

3 rds 4 time
15 power cleans 65#
15 thrusters 65#
1000 meter row @ L8, L9 & L10
24:41

M/32/5'10"/191
29:50 RX 

I really need to work on speeding up my row times. First round I can do 1:56, after that I am at ~ 2:10 if I am going to survive.

I am currently just beginning and am losing weight. My weight is at 214 lbs and I did the workout at 22:33. It felt like I was going to die a couple of times, but I completed it and felt great after. Looking forward to tomorrow 

Scale 45# hang snatch, 30:30– at home metal plates , hard floor...

Scaled:  85 lbs and high-hang snatch instead of power snatch.  Tried focusing more on form than speed.  23:03

25:38 RX

M/51/190

Remember when someone complained about the absence of metcons the other day. 

30:21 - rx weights. Row machine distance meter is broken. Did 5 minutes rowing each round. 

3 rounds for time of:

15 power snatches
15 thrusters
Sub’d 800-m run for the 1,000-m row

Men: 95 lb.

24:09

Bar work in sets of 6/5/4

3rft
Scaled weight to 75#
Rx row
24:20

Wifey:
3 RFT 
10 hang power snatch @35#
10 thruster @35#
750m row
16:48

28:40 Rx

As rx’d, 22:27.

Ouch, this beat me up and stole my lunch money (as Spealler would say).  Interesting contrast of trying to go fast (but not too fast) on the barbell, and then slower (but not too slow) on the rower.  Power snatches 10-5 and then 5’s.  Thrusters 10-5 the whole way.  Felt like I was redlining a bit after thrusters in rounds 2 and 3.  Rows were pace of 1:56, 2:00, 1:56.  Tried to sell out at the end, but it hurt so bad.

46m/5'10"/180

22:32
Subbed running for the row

57 / 168

Went with Master's weight of 65#. Sometimes it's good to be old.

21:52

21:24

Scaled to 65lbs
29:41 rx

25:25
did upright rows for 25 dont have a rowing machine.

F55yr, 5'3", 165lb (inflamed/injured arthritic wrists thanks to 19.2 so subbed DB for barbell)
10 DB snatch per arm (25lb)
10 DB thrusters (2x25lb)
750m row
20:20
loved this WOD

22:31 rx except 800m run...no rower 

M/6-3/218lbs

32:52 Rx'd
Feel weak compared to everyone's times today...💪 Motivation 

3 rounds for time of:

15 Hang Power Clean
15 Thrusters
1,000m row

19:37 - 75lbs

21:53 Rx Thats some good ole CrossFit 

28:33 rx’d 

25min20 rx

24:48 rx

75# and 500m rows
18:04

Back-to-back snatches and thrusters...that's some mean stuff, HQ.  Thanks.

Scaled to 65lbs; and subbed 1200 M run. Just couldn’t row on the first warm morning in months. 

26:32

75lbs barbell
40 cal elliptical Level 12
26:17

24:42 Rx

Scaled to
3 rnds
20 DB snatch alt. arms 50#
10 thrusters using 2  35# kettlebells
1000m row
28:57
m/49/175

27’ í  30kg. 

25:30 Rx

I had near zero energy once I got on the rower the second time.

23:07

Power Snatch 10 @ 65 lbs
Thrusters 10 @ 65 lbs
800m run

M/44/6'2"/185#

Women's rx'd 
19:25

27.20
Hang power cleans instead of power snatches
40kg

19:25 rx

Globo scale: As rxed. If in a gym without bumpers it is OK to do hang power snatches here.  Sub for row is an 800m run  (outside, track, or treadmill with slight incline)  

If subbing dumbbells do 2x40/25lb dbs for thrusters, 15 reps,and 50/35lb db single arm snatches, 20 reps.

This was a  beast.  Total time - 25:21.70.  

This one looks spicy. I will advise my athletes to pace the row slightly, on rounds 1 and 2, to allow for quicker efforts on the second and third rounds of snatches and thrusters. Finishing with a 1,000 meter row is a devastating “sprint” to the finish!

Power Snatch: I consider the prescribed weight to be light. I will utilize loads with my athletes that will potentially allow the first round to be completed unbroken and the subsequent rounds to be completed with minimal rest breaks. I believe this is the second time performing snatches this year. I will spend a fair amount of time practicing the skill of this movement before starting the workout. 
Due to the snatch grip, some athletes may have difficulty maintaining a mechanically sound position on the initial pull from the floor. In this situation, performing a hang power snatch is an acceptable alternative. 

Thruster: As with the power snatch, I will utilize loads with my athletes that allow this movement to be performed with minimal rest breaks. 

Newer athletes may benefit from reducing reps on both the snatch and the thruster, along with the load, and keep the primary focus on mechanics. 

Rowing: I will have most of my athletes complete the entire distance, on each row effort. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is new or is likely to row the initial 1,000 meters in over 5:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.  

Everyone isn't a top 10 CrossFit games qualifier. There are many people that are deconditioned, therefore these videos are helpful. I agree with the old school setting needing to be changed, but I think showing movements that a deconditioned individual can do is great! I have an Aunt that just asked me what type of exercises can she do at home? Well, I am going to direct her to this page. 

Intended Stimulus
.
This is what we would call a MetCon. This workout will train all your energy systems, the front and the back of your body, the pulling and the pushing muscles, and of course, your cardiovascular capacity. This is a beast. There are many ways to game this workout, choose none. Opt to keep moving at a solid sustainable pace, aiming to speed up at the end. On the barbell choose a weight that will allow you to complete the sets of 15 with at most two 10 second breaks. On the rower, decrease the distance to something you can complete in less than 4:30 without having to destroy your soul. Athletes new to snatches or refining their technique can stay with high hang power snatches and concentrate on a very vertical hip extension and a solid overhead receiving position. Athletes that have trouble finding a solid front rack position can do double KB thrusters. These athletes should spend some time working on lat and wrist flexibility before or after the workout. Let's do some CrossFit!


Option 1
3 rounds for time of:
15 power snatches
15 thrusters
750-m row


Men: 75 lb.
Women: 55 lb.


Option 2
3 rounds for time of:
12 high hang power snatches
12 thrusters
750-m row
 
Men: 45 lb.
Women: 35 lb.

Champions Club Scaling Notes

RANT: This fits into that Just A Workout category where it’s not a sprint and also not for quality. Just don’t die. 

ORGANIC SCALES:
Strength — up the weight on thrusters, lower the reps, lower the row distance, maybe add rounds
Stamina — 1 round of everything, weight manageable to go unbroken
Endurance — as is, scaling weights so unbroken on bar. Maybe decrease row meters for intensity
Flexibility — slower, lighter weight, full ROM

NEUROLOGICAL SCALES:
Coordination — really light weight on barbell, go to 21-30 reps per round, maybe decrease row
Accuracy — pace the row out so it’s even all 3 rounds
Agility — tiny let go of bar during transition of snatch and top of thruster to make sure timing is right
Balance — hang out at major poses for each bar movement

GROUP VERSION:  run for row, dumbbells might help the wrists

WARMUP:
Jump rope — always and prep for running
Handstand — overhead prep
Kb swing — core to extremity
Squat — obvs
Hollow hold — overhead prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. This should prove as difficult as trying to score on Texas Tech. Or Virginia for that matter.

Champions Club Scaling Notes:

RANT: So I started this thing because as long as I've been following the main site, both for myself and for my affiliate, I've understood that scaling a workout is not just saying, "Oh let's use 45 lbs. instead of 65 lbs and drop the row to 500m." Scaling a workout is making it fit your purpose for the day. We have professional athletes, college athletes, middle school kids, parents, and old people following the main site program. The exact thing I want them to get out of a given workout can vary from session to session or athlete to athlete. As I've been doing these posts here on the comments I've been trying to find the best way to formalize what goes on in my scattered and concussed brain. I think I have a pretty good way to look at it. And it's based on the 10 General Physical Skills recognized by Dynamax and made popular by CrossFit.

ORGANIC SCALE: This section means you are programming for a long term development of Strength, Flexibility, Cardio/Respiratory Endurance, or Stamina. This is called training. We won't see the benefit today.

NEUROLOGICAL SCALE: This section means you are trying to build a connection between your brain and whatever parts of your body are responsible for Coordination, Accuracy, Agility, and Balance. This is called practice. The benefits of practice can be seen anywhere from next rep to next year. Depends on how athletic you are.

GROUP SCALE: I really think following the main site forces coaches and owners to address their weaknesses and improve their imagination. What happens when your members don't want to do L-sits again? What happens when you have 1 GHD machine and Michael is programmed. This forces you to see past the "code" of the movement's specific name and realize that front squats, box jumps, kb swings, and wallballs are all really the same thing. This section takes the group into account.

WARMUP: This section is for ways I think of 1) using actual movements to prep for the workout instead of weird dynamic warmup middle school track drills and 2) practice things you suck at.

General Emasculating Level/General Fear Level are all in good fun.