CFWUx2 10*45+1cl 10*95+1cl*2 10*135+1cl
3r +5 reps
24"/155lbs

6+5 RX

M/39/5’9”/195#

5 rounds plus 2 reps 
Used 205 lbs. 225 lbs. was a bit much. 

5 + 4 jumps. 155#

6 rounds scaled to 205lb power cleans. Worked up to 225 for 2 power cleans and that was too heavy. Last time 8 rounds with 175...Kinda heavy today. Didn’t eat enough again beforehand. Mid-back tweaked since yesterday...

175/41/69”

Worked up to 205# triple.  Then, scaled to 185# clean and max vertical tuck jump:

4 rds plus two tuck jumps in 5th

7 rounds 
squat clean 63kg

M/34/6'/175#

5+5 Rx
(One power clean every 2:00 for warm up. Worked up to 260, 5-lb. PR)

6 rds Rx’d

Scaled to 185lbs

5 rounds + 4 jumps. Did immediately after 12 days of Christmas.

scaled 102 down to 92kg. solid flow throughout.

got to the cleans of round 5 by 3:30.

got through 8 rounds, plus 5 box jumps, plus 1 more clean at 7:00

80kg BW
33yo, M, 5'10"
CF for 3+ years.

7 rds + 2 box jumps 
135 lbs barbell
30 inch box 

6R + 6 rep
#165

Rx - 5 rounds 5 reps 
continues after time expired to complete 8 rounds. 

RX 6rounds + 7reps

7 min
5 box jumps (2nd garage stair)
3 power cleans 115#

8 rds + 2 box jumps

From a seemingly innocuous workout, this one sure felt pretty legendary. I could see this becoming a benchmark WOD.

5 box jump, 24"
3 cleans, 135lbs

8 + 2

6 Rounds + 3 Reps in 7 minutes of:
5 box jumps, 24"
3 cleans, 155#

Scaled to 185:

6 rounds

6’0 / 198 / 42

Merry Christmas!
Subbed to 125# 
5 rds + 2 cleans. My goal was to move well and reset each rep while maintaining stiffness. My back/hip injury is helping me learn to lift properly and safely. Best I could work for so I'm happy with it 

scaled / subbed
24" box
60# DBs power clean

12 rounds 7 reps

check

3 rounds + 2 reps

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

6+1 - Sc (185lb)

Changed to 7 r/t of
5 box jumps, 12#
3 squat cleans, 55#
7:18
Was at the cleans at 7 min, but I gotta kill the round.  Got closer than I thought I would.  Jumps are still short but hitting that beautiful cat pounce sound more consistently & knee isn’t clicking  on every rep.

Male RX 5r+1rep

6rds+5 (165#)

170829: 5rds+5 (185#)

Seems to have been another rough training day for me.
Scaled box jump to 24" and cleans to 135lb
7rds + 5

I felt compelled to do a little extra after that performance, so I did 5 rds of 30 DUs and 5 tire flips.

M/53/5’9”/168, new to CF
 
TECHNIQUE SCALE
Same reps, closest to prescribed as possible in weight and height, extend to 20 minutes. Don't worry about high intensity.
 
27” box, 65# - 13 rounds
 
Following this progression: https://youtu.be/wzRHUguYjaU
1) Clean deadlift to mid-thigh
2) Clean deadlift to shrug
3) Muscle Clean
4) Front Squat
5) Hang Clean
6) Clean

NOTES:

No jump rope in warm up bc of heel pain.  Getting marginally better at the clean.  This is going to take some time.

Male/48/74kg
30 inch / 80kg
3rds + 5 box jump + 1 clean

Masters 55-59.    7 rounds with 115 lbs bar & 30 inch box.   500 meter row before & after WOD

7 Rounds 0 Reps
65 lbs for clean weight. 
2 day streak of cross fit after year of losing my self. 

M/39/5’10”/200

RX - 5 Rounds

40 YOM @ 150LBS
30" Box, 1356lbs cleans
7+5
Followed by a 1 Rep Max PR @ 175

31/M/205lbs. 
8 rounds + 1 rep with 32" box, 205lb power cleans.

M 50/190/6’
8+2@165#.

Modified / scaled to: 

Complete as many rounds as possible in 7 minutes of:

5 box jumps | 50 cm bench
3 DB squat cleans | 2x 9,5kg DB

SCORE 1: 7 rounds + 5 jumps
Completed 8 rounds, then did another 7' instance. Much better this time. 
SCORE 2: 9 rounds + 3 jumps
Completed 10 rounds, plus 2 more, for good measure. 20 rounds total. Fun WOD, despite limited equipment. 
5 km run in the morning. 

M/55/6’0”/185

7 min AMRAP:

5 box jumps (30”)
3 cleans (185 lbs)

8 rounds + 3 BJ

Scaled clean to 135
8 rounds

Scaled clean to 185-lbs
8 rounds + 2 reps
m/52/5'11"/200#	

7Rds + 5 box jumps 

AMRAP 7mins:
5 box jumps -24"
3 power cleans (80#)

scaled Cleans to 165lbs

8 rounds

M/41/5'9”/185
4 rounds + 5 reps
225 First Round, then dropped to 205 for the rest.
Don't take a 2 year break from Olympic Lifts. Form gets rusty.

Scaled to 185# power cleans

8 rds + 2 reps

170827 (same scale): 7 rds + 1 rep

7 rounds +5 BJ. One even round more than last time. Used 155 for clean, used 185 last time but not happening today. 

Rx 5 round's + 7 reps (102kg)

https://youtu.be/m9jebdA4B5A

Did 201223 - posted there.  Sleep deprivation makes a difference and needs to be accounted for when training.

115lbs squat cleans, 24" box
7 rounds + 5 box jumps

12 rounds. My box doesn't allow me to jump 30 because it's max height is 24 so forcibly scaled down to that :(

11 rounds

Box scale down to 16
I made the clean with a 40 lbs sandbag

7 min AMRAP: 7rds+5 reps

5 Box Jump (30”)
3 SQT CL (135lbs)

Followed CFTraining’s Instagram Lesson Plan

8 rounds
jump onto bench
115lbs cleans

M/46/6'2"/185#

Modified to 62# DxKB cleans the rest as rx'd 
9 rds + 2 box jumps

5+5  Rds
172,5 lbs
24”” box

Sc to 155#/30" box
6 + 5/-

Scaled 20” and 95#

7 rnds even

Scaled to:
24” box jumps
4 2x70#DBs power cleans

7rounds + 5 box jumps

Scaled - 24-in. box, 155 lb.
6 rds + 4 

Scaled:
24” box jumps 
135lb power cleans

10 rounds + 5 box jumps 

Male 32. 6’. 220#

Scaled to 24inch box and 135 on the bar.

Score 5 rounds. 

6 rounds 

RX:5R+7reps.
https://youtu.be/YEetGJfc8U0

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Box jump - jumping with extra range of motion and an emphasis on accuracy
Clean - jumping with heavy weight and an emphasis on squatting (landing)

WHAT ABOUT THE FORMAT
Two movements at the high end of the power spectrum (large load, long distance, quickly)  that are coupled together in a way that won't need much breaking up reps in a short time frame.

TECHNIQUE SCALE
Same reps, closest to prescribed as possible in weight and height, extend to 20 minutes. Don't worry about high intensity.

CONSISTENCY SCALE
AMRAP in 7 minutes of:
30+ in. box jumps

then

AMRAP in 7 minutes of:
Heavy cleans

INTENSITY SCALE
Lighten the weight to nothing gets broken, do touch-and-go box jumps at lower height, aim for 20 rounds in 7 minutes

MY STUFF
Ugh, another check the box day. Did the intensity scale but at a consistency pace, if that makes sense. Probably somewhere around 10 rounds.

GENERAL FEAR LEVEL: 6