6 rounds + 10 thrusters (40# DB; strict pull ups)

6.5 * 40 = 260

Rx'd

CFWUx2 5*30db thr*2 5*25db the *2
11r
25lb dbs

7+7. 35#s. 245 pound rounds per arm or 490 total

2x20 kg kettlebell
strict pull up 

10 rounds 

450# Rx 

45's x 10 rounds 

13 rounds plus 14 reps with 35’s and straight bar, straight-legged body-rows with top of bar at 35” and feet on ground. Did kipping pull-ups in the warmup in place of ring rows and did 3 sets of 5 tempo fat grip bar rows in the practice segment of my warmup. With the added torque/rotation of the bar the fat gripz, rows in the warmup were 3-5x harder than just the barbell alone. First time in a long time I’ve been able to exceed the muscular endurance of my shoulders on thrusters. Usually it’s legs or cardio. Great scaling for me today. 

980 thruster/lbs. when counting the 14th set. Thrusters unbroken. Bar/body rows unbroken until round 11-12. Scaled because I have a procedure upcoming and I wanted to rest my grip/system, wanted to focus on more volume and unbroken thrusters...and I need more horizontal pulling in my life. 

41/177/69”

subbed 135# BB Thruster - no DBs

7 rds

M/34/6'/175#

11+4 at 40-lb. dumbbells with traditional kipping pull-ups

6 +3 = 300lbs

50lbs DB’’s

M/45/5’9/205

50lb dumbbells
7 rnds + 10 thrusters -> 350

13 rounds 9 kg per dumbbell

M/25/5'8"/160lb
CrossFit AFK

900 - Rx (9+15, 50lb Dumbbells)

13 rounds with 40# DB's
1040 pound rounds

M 50/190/6’
13 rounds @ 60#.
780#.

7 • 95 = 665

7 rounds with two 25# KBs. 

Score 420 (42lbs) 10 Rounds
with 5 strict pull ups/chin ups each round
Not bad for a novice 67yr old eh?

9 + 7

No dumbbells, 95lb bar.

9 rounds = 855

1050

Goal:
12 +15 rounds

Actual:
12 rounds

Notes:
Timer set to 1:40 per round (decrease time for thirteenth round)
35-pound dumbbells
70x12=840

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SPECIFIC WARM-UP
Thruster and pull-up build up

M/41/5'9”/185
10 Rounds with 40lb DBs
800lbs according to this odd (Total Weight x One Rep x Rounds) equation.

Total Weight x Reps x Rounds (8,000) seems to make more sense, to reflect total weight lifted during the session.

10 rounds of:

10 thrusters @ 15,5 kg db (2x)
7 almost strict PU

18:00

7 rounds even. 35#dbs/orange band for str PU (did PU yesterday)...So 490# rounds.

Sounds like mario "ground pounds"

Used 50lb Dumbbells and did strict pull ups

8 rounds + 14

13 rds + 3 reps Rx’d w/ 35# DBs

910 #-rds

10 rounds with 24# of DBs in each hand, in 15:40. 480 lb.-rounds. 

This is my first work out in a while since
my gym closed because of covid and I’ve been accumulating equipment. All in all, I’m happy with my results and think I scaled appropriately. There were a few breaks trying to get my kids off of the TRX. 

16 rounds 
10# DB
TRX Rows

Score 160 

Rx  : 22 5kg 12round's + 8 reps

1280 lbs/ 576kg

https://youtu.be/TAEPXrFe090

40# kbs, 11rds + 7
908 #-rds

50 lb dumbbells 
10 rounds + 5 reps
1,050 pound rounds 

11+13

2x35# DB for total power output of 840#
strict pull ups

All thrusters UB. Pull ups down to singles by round 7, but I kept a 1:45-2:00/round pace after that.

868 pound-rounds

11 rounds with 35lb DB’s. 
770 pound rounds. This was a bitch, like doing Fran for 20 minutes solid. I feel wrecked!

Score:330 (30lb DB,11RD)

20 minutes 
10 DB thrusters 25#DB
10 bent over rows with 45#bar
11 rds + 3
550lbs

Sorry, but pound-rounds is not a useful measure of work unless every round across various workouts is the same reps and the same distance.

Work = force x distance, useful measures of work must be based on this.

8 Rounds in  20 minutes:
10 dumbbell thrusters, 25# DBs
10 Ring Rows

12 rounds Rx using 45lb DB’s

90x12 = 1080 pound-rounds

M/27/6’1”/195lb

M/44/78kg 
17.5 kg DBs
15 rounds =525 kg=1158 lbs

As shown but for only 10 minutes with 20# dumbbells in each hand.

5 rounds, 10 thrusters. 5 x 40 = 200

31/m/5’11”/178

27.5 lbs
6rds + 8
score=165?

12 rounds completed with 50s
100x12=1200lbs

wow, that was hard but awesome

TUESDAY
201215
*Workout of the Day*
For 20 minutes:

10 dumbbell thrusters
10 pull-ups
---------------------------
Total: 10 Rounds
DB 33 Lb - 66x10 = 660 lb-R

9 rounds + 5 thrusters (20lb dumbbells)

40 lb db got 13 rounds!! That was a great workout

25# db's 
10 rds + 5 pullups= 5 500 lbs moved and 105 pullups 

7 rounds
35lb dumbbells
8th round set of 5 35lb dumbbells

6 rounds 70# load

20 lb DBs, 12 rounds of ten. Total poundage is 240 pounds?  

M/50/5'11/179lbs

R1: 25lb dbs x 10, 10 pullups
R2: 25lb dbs x 10, 10 pullups
R3: 30lb dbs x 10, 10 pullups
R4: 30lb dbs x 10, 10 pullups
R5: 35lb dbs x 10, 10 pullups
R6: 35lb dbs x 10, 10 pullups
R7: 35lb dbs x 10, 10 pullups
R8: 35lb dbs x 10.. 0 pullups

5,000 lbs thrusted
70 pullups

910 pound rounds

Got creative and did drop sets
2x110lbs
4x 85lbs
5x 70lbs + 4 thrusters
Strict pullups

M/55/6’0”/185

20 min AMRAP:

10 DB Thrusters (45 lb DBs)
10 butterfly pullups

Rx 13 rds x 90 lbs = 1170 “round pounds”

Rx’d

10 thrusters (50’s)
10 Strict pull ups 

9 rounds

100lbs X 9R = 900lbs rounds 

This was ok until about round 5, then it started to feel like Fran! Ugh

36/195/5’9/M

For 20 minutes:

10 dumbbell thrusters | 2x7,5 kg DB
10 inverted rows 

SCORE: 10 rounds | 150 kg

6.5 rounds +6 pull ups 
On 95#bar. No dumbbells. 
6650 #-reps
~2660 /dumbbells 

M/49/5'9"/156

8 Rds + 3 thrusters (20# DBs)

40lbs x 8 Rds = 320lb-Rds 

M/53/5’9”/168, new to CF

20# dumbells
8 rounds x 40# = 320 pound rounds

NOTES:

Like a lot of people, I was more afraid of the thrusters, so went light and focused on technique.  MAYBE I could have gone heavier but I’m happy with 20-22/.5 weights for now.  The real challenge was the pullups - couldn’t do a single straight set.  But managed all of them strict.

As rx’d, 15 rounds + 1 thruster @ 35# DBs.  15x70 = 1,050 pound-rounds.

Went a little lighter on the dumbbells to speed this up and get through more rounds.  At some point, though, the pull-ups can become the limiting factor.  Wonder how this would have felt with 50’s.  Unbroken everything until last round – was racing to get the last set of pull-ups in and had to break them so as not to tear through a blood blister.

47m/5'10"/185

Thrusters, 25# dbs
sub'd Inverted rows for pullups, high parallettes

8 rds + 5 thrusters

Coming back from 3 weeks off being sick as a dog (felt like COVID), so I'm taking it easy jumping back in too hard

2x30#DBs, strict pull-ups:
11rounds +16reps
708 lb-rounds

120lb load, strict Pull Ups, 8 Rounds completed = 960

M/46/6'2"/185#

35# DB's and strict pull-ups
9 rds even

50-lb DBs x 11 rounds = 1100 pound-rounds
m/52/5'11"/200#	

40lbs * 16 = 640

11rds + 1 rep / 777lb-rounds

20 min
10 KB Thrusters (35lbx2)
10 Strict Pullups

70lbsx11=770+ (1Thruster)               70lbs/10reps=7

11 rounds 

27 lbs of barbell (technique) thrusters 

scaled pullups to barbell rows  27 as well

2700 lbs + 2700lbs 

11 rds !

110 x 27 lbs thruster

scaled. To rows ; 110x 27 lbs as well .

26-lbs dumbbells (52-lbs load)
14 rounds (280 reps) = 728 pound-rounds

Feeling flat today: neither tired nor weak but lacking that jump. Must be the weather.

For 20 minutes:
10 dumbbell thrusters
10 pull-ups
Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.
 35x2   70x7 Rsd + 5
490 pound-rounds

M/36/170lb/5’7” 
Broken hand day 15

Hand can’t take Kipling, subbed 5 strict PU
4 rounds @ 40lb DBs
2 rounds @ 30lb DBs
Hand was done, made it 12 min and got 440 pound-rounds

12 rounds + 10 thrusters 
2 - 30lb dumbbells = 60lbs
12 full rounds = 720lbs
13 rounds (thrusters only) = 780lbs

M/39/5’10”/200

11 rounds + 11 reps

Do I do the number of complete rounds or total number of thruster rounds?
11 x 2-40lb DB’s = 880 pound-rounds or
12 x 2-40lb DB’s = 960 pound-rounds

8 rounds plus 4 thrusters 35 lb dumbbells 

M 53/68”/157 lbs 

529 was aiming for 582 but couldn't manage to complete the last round

2-35# Thrusters-70# total/strict pull ups
8 rnds plus 3 thrusters
560 plus whatever the 3 thrusters are.
m/50/175

12R+15.（50lbs.DBs）
100lbs✖️13rounds=1300lbs.
https://youtu.be/wIxRHoygJYg

8 Rounds (35lb. DBs) 
70lbs. x 8rds = 560 lb.-rds

15kg dumbells for thtusters
Strict pull-ups
10rounds+10 thrusters+4 pull-ups
30kg/66lbs x 11= 330kg/726lb-rounds

44/1.78m/75kg

Last day of being stuck in this room. Used the blue band in place of DBs. Felt somewhere around 35# in squat position  for each arm and around 45# each at the top of the thruster, so average of 40# each arm I’m estimating.
11 rds in 20 minutes. Did jumping pull-ups in last round though to beat the clock.
880# if counting 40# each arm and last round.
Good WOD nevertheless!

Champions Club Scaling Notes

RANT
Sour gummy worms are about as good as it gets. That close-up in the article linked literally made my mouth water.

WHAT ABOUT THE MOVEMENTS
Dumbbell thruster - jumping with an exaggerated range of motion in hips and shoulders, also a loss of connection (dumbbells vs. bar)
Pull-up - pulling overhead with an emphasis on skill (core-to-extremity)

WHAT ABOUT THE FORMAT
Something that will cover a ton of ROM and has the flexibility to be tailored to the athlete's purpose; the time domain means it will suck no matter what. I'll also say don't be hesitant to adjust the weight mid-workout

TECHNIQUE SCALE
As is

CONSISTENCY SCALE
As is

INTENSITY SCALE
As is

MY STUFF
I kind of whipped out today and did what I could loosely define as a "consistency scale." AMRAP in 20 minutes of: 10 kipping handstand push-ups (upside down thrusters) and 10 strict pull-ups. 8 rounds.

GENERAL FEAR LEVEL: 8

25:42. 35lbs