남(m)/46/171cm/94kg/230428/
5 rounds, each for time of:
Run 400 meters
15 clean & jerks=>파워클린&푸쉬저크
Rest 3 minutes between rounds.
♀ 65 lb. ♂ 95 lb.
Post times to comments./
5분32초-6분13초-6분45초-6분44초-7분7초/
금요일 저녁 첫번째와드

CFWUx2 10*45dl burgener 10*95dl 1*95cj
42:59
No rest

26:58 RX

M/39/5’9”/195#

2:42
2:47
3:07
3:14
3:01
Rx

2.58
3.07
3.17
3.21
3.15
Run on m/c @3% and 16kph R1 (1:30ish lap) then 15kph R2-5. Power C&J @35kg.
1:30ish is about same as my 400m on track but couldn't sustain it. Only once previously done more than 14kph on m/c.

3:09
3:14
3:32
4:01
3:37
Rx’d

6:08,7:07,7:51,8:54,7:54rx

28:39

I note that with running modifications on plate that he is leading/starting with left foot... should that be varied?

27:45 including rest. 40lb dumbbells power clean and push press unbroken. Camping WOD. Slow runs. First round was the slowest at 3:13. Fastest was about 3:00...



181/41/69”

400m run
15 85# clean and jerk
did not time myself
3 min rest between rounds 
5 rounds

26:50 rx’d

3.32 
3.41 
3.43 
4.18 
4.54

JonNYC 51/180/xfit since 6/08

5 rounds 
20 cal air bike
15 power Snatches 55lb

total 19’20”

24:45, only did 10 C&J per round. After 2 weeks off moving kids to college. Ugh!

M/34/6'/175#

26:45 Rx
(2:53/2:53/2:59/3:01/2:59; all C&J 10+5)

3:51, 3:45, 4:14, 4:24, 4:02

32:19 total

M/50/5'10"/195lbs
Rounds: 
1) 3:38
2) 2:58
3) 3:15
4) 4:03
5) 2:36
*Rx'd.

RX:
4:18
3:20
3:45
3:38
3:24

2:57
3:17
3:46

29:54

Completed on August 10th

Round 1: 2:53
Round 2: 2:52
Round 3: 2:47
Round 4: 2:49
Round 5: 2:38

total with rest: 25:59

unbroken on c&j, 400m out and back in my neighborhood 

M/27/6’1”/195

Rx 26'37
(2'47,2'33,3'10,3'08,2'59)

Subbed double 20kg kettlebell clean & jerks
3:23-3:38-4:37-4:05-4:10. Total:31:53
43/1.78m/75kg

🇰🇷 M/46/93kg 
CFHIM - MAKING PEOPLE BETTER
2:50
2:55
3:23
3:39
3:23
☆16:10 unbroken , assault air runner

Street workout with odd object 26kg for c/j
30’55" total - 4’04/3’45/3’41/3’42/3’41

took it slow & steady. coming off a vacation/injury. :) first time running in awhile (2 mo). knee is healing slowly. RX 5:20, 5:15, 5:40, 4:50, 4:48

M/24/5'8"/160lb

2:58 - 3:11 - 3:22 - 3:37 - 3:39
Total 28:47 - Rx

33 / M / 5'9" / 137lbs

2 rounds:
Run 400m
20lb dumbbells power clean and split jerk x15

8:52, 11:08

Yikes.  I need to start running every day.  Even a slow 400m is killing me...

Rx’d
2:57
3:00
3:01
3:06
3:02

3 rds for time (no rest between)
10 stair sprints (basement stair)
10 power clean and jerk 95#
11:03

Real gasser. Brutal in the same way as Fran.

M 50/190/6’
First 3 rnds@75 last 2 rxd.
2.57
2.50
2.46
2.56
2.56.

Did on 8/7
Women’s Rx
2:46/2:53/2:56/2:56/2:46

3:46, 3:40, 3:28, 3:50, 3:51 all Rx.
Total time 30:35 Rx

F 53/5’3/115
55# C&J otherwise Rx
3:35, 3:25, 3:30, 3:43, 3:50
0.5 mi warm up
0.5mi cool down

E6MOM x5 which was about 1:1 work:rest

Connor M/38 
4 rounds 24:07

Sheri F/37
4 rounds 23:11

Scaled to 10 hang Db clean and jerks at 65lbs Run was Rx
1- 3:32
2- 3:23
3- 3:22
4- 3:09
5- 3:26

Rx’ed 
unbroken 
2:18
2:18
2:18
2:24
2:15
=23:55

Edit: Added total time 

This looked like a good workout to add some weapons/EDC training.... 
5 Rounds 4 time
400 Meter Run
15 Clean N Jerks 85#
10 Head Shots @ 21' Distance
29:27

22:18 
I didn't read it correctly and did it for time 

Rx
2:55, 3:17, 3:47, 3:13, 3:28 total 28:40

Jackie:
400m, 45#
4:10, 4:04, 3:58, 3:59, 3:57 total 32:08

Sub 1200m echo bike for 400m run/power c&j 8+7...
Total: 30:18 with rest
3:38/3:48/3:48/3:34/3:27

Rx 28'23''
1,2 unbroken
3:8+7
4:6+5+4
5:7+5+3

M/45/6'2"/185#

Scaled to 75# the rest as rx'd 
2:43
2:37
2:38
2:41
2:37

Runs on treadmill 1% incline
95Lb c&j

2:48, 2:47, 2:31, 3:12, 2:51

Went faster each round on the runs and slower on the c&j.
My grip was toasted by the end of the 3rd round of c&j

RX! ish
2m54s (warm up with 10 reps only... remainder RX)
2m42s
2m43s
2m50s
3m44s (slowed down to focus on c&j technique)
Thanks all you CrossFitters!

M/42/6’3”/215
2:47
2:40
2:47
3:18
3:16
26:48

No rest, unbroken.
subs: 15 2x45#DB c&js

15:39

6:34
8:41
9:54
8:59
7:55 Rx

2:47 - 2:47 - 3:03 - 3:08 - 3:07 = 26:52 total Rx
m/52/5'11"/200#

Kaya (daughter) scaled to 12 kettlebell snatch 20-lb, basically same times
f/17/5'3"/115#

Nice WOD!

Rx’d 
1) 2:53
2) 2:59
3) 3:29
4) 3:16
5) 3:40

Rx: 23:47
only did 3rds are my heart was peak for 15 minutes.  2nd WOD as I return to Crossfit after being out of it for about 7 years.  
47 Years young and loving the WODs
15min Peak HR: 152 average: 175 peak
8min Cardio HR
Ran full 400m and did 95lbs C&J in the Texas heat.  5rds next time!

Had a schedule crunch so I only did three rounds.

subbed 40lb dumbbells for the 95lb barbell

around 3:20 per round. 

Rx 27:20 unbroken 

Around 3-3:15 per round 

35/195/5’9/M

2:43
2:46
2:59
2:54
2:47

40# dbs power c&j
3:35
3:25
3:37
3:20
3:20

70lbs barbell
16:54 work time (28:54 total time)

I accidentally hit “reset” before I’d copied down the individual round times. Rds.1 & 2 were 3:16 and 3:08.

40 lbs

3:59
3:53
4:07
4:02
4:16

1) 2:26
2) 2:28
3) 3:01
4) 3:01
5) 2:46

Scaled clean & jerk to 25 lb. dumbbells

3 rounds as rxd 
19:43

M/39/111kg
5 rounds
Run 300m
15 cj 40kg
2'42
2'47
2'51
3'24
3'07

5 rounds, each for time of:
Run 300 meters Assault Air Runner 2:00
15 clean & jerks @ 75 lbs
Rest 3 minutes between rounds.
1-4:30
2-4:46
3-4:30
4-4:40
5-3:58
22:38 

Rx
3:43
3:32
3:19
3:16
3:24

Hotel workout
Runs on treadmill. First round with 30s, then 4 rounds with 35# DBs. All PC&Js. 
3:30-untimed-3:42-3:40-3:48

scaled down to 66lbs:

2:40min.
2:40min.
2:50min.
2:47min.
2:24min.

Rx - 32:33
4:03, 3:54, 4:11, 4:06, 4:15

Rx 29:00 
1) 3:05
2) 3:25
3) 3:34
4) 3:34
5) 3:22 

Scaled to
5 rnds
400 m run
15 35# kb c and j left arm only
Rest 3 min
27:39
Bike accident last week-right shoulder can't go overhead yet.
But no calf pain on the run, so I got that going for me...
M/50/175

RX: 32’24”
1: 8+7, 2: 8+4+3, 3-4-5: 5+5+5

Run 300 m
15 clean & jerks  ＊45lb

27'25

Today is my son's birthday.

WOD ANALYSIS

Coaching notes:
At first glance, the template of this WOD is similar to Nancy program. The differences are the C&J instead of overhead squat and 3 min rest between the rounds in this WOD.

Modality: This exercise is a couplet modality that combines a sprint run with a moderate high complex weightlifting movement.

Purpose: The main focus of this WOD is on the sprint of 400m run. Trainers should encourage athletes to run with their all-out effort and improves their sprint record.

Note: This WOD set in 5 rounds. So overall, athletes should running for 2000 meters and 75 reps of c&j as fast as possible. 

Scale method: If the athlete cannot run 400 meters under 2 minutes, the trainer are advised to scale the distance.

Scale method: The repetition of the C&J should be set so that athletes do it unbroken. Otherwise trainers can reduce the reps. 

Time to perform: This 5 high intensity cycles takes about ≈ 17 min, so if the athletes perform this WOD longer than it, trainers can scale the program. Advanced athletes can do it under 12 min.

Running a class: Trainers have ≈ 28 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Cardiorespiratoty endurance and strength play the major role in this WOD. Furthermore, muscular endurance,  mobility, balance and coordination are challenged.

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.

Anatomy:
Run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior.
C&J: Trapezius (upper fibers), Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

Running a 60 min class:
Whiteboard:  3 min
General warm-up: ≈ 5 min
Specific warm-up for running: ≈ 5 min
Specific warm-up for C&J: ≈ 5 min
WOD: ≈ 32 min
Cool-down: ≈ 10 min

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

RX:27'24''.
(1,2,3,5：Unbroken)（4：8+7）
https://youtu.be/iD14I1zXy7I

Champions Club Scaling Notes

RANT
A lot of what makes a workout's general fear level is based on what is in your wheelhouse. For me, something like Kelly, Helen, or Fight Gone Bad are all in that medium-to-light weight, medium duration, usually running or jumping category. When I first saw this one I let out a few choice swear words in the empty gym. I think this one has the potential to be the worst workout that has come up ever.

WHAT ABOUT THE MOVEMENTS
Running - locomotion, skill (using gravity), unilateral loading
Clean and jerk - in this format, it's going to be less about the specifics and more about the generality of moving something from the ground to over your head

WHAT ABOUT THE FORMAT
When you look at this, you need to see that running is our most efficient form of movement, and clean and jerks have the weight moving longer distances than any other movement. In CrossFit terminology, the power output is really high, which means they are naturally tiring. But the clean and jerks are light enough to be unbroken and run is short enough to be a sprint. And if that wasn't enough, then you add in a rest that will/should be longer than your work time - meaning we are expecting an all-out sprint. This really could be one you have to pull the reigns back on yourself a bit to not overdo it.

TECHNIQUE SCALE
Same format, pick either the hang clean or split jerk instead of c&j, go at about 60 percent

CONSISTENCY SCALE
As is, no rest.

INTENSITY SCALE
3 rounds, counting wins ans losses
400 meter sprint
15 clean and jerks
Rest as needed between
*find a partner to race for each round, stagger the start if needed

MY STUFF
3 rounds as listed (rested 3:02 first time and 2:58 second time to start on an even number) 2:18, 2:12, 2:04. I was in rough shape after 3 rounds, going at about 80%.

GENERAL FEAR LEVEL: 10