CFWUx2 1*40dbthr 2*40 3*40 5*40
19:18
Thr 10-10 k2e 15-5

15:39 RX

M/39/5’9”/195#

RX 11:50 40lb Dbs

22:53
Rx'd

3 rounds:
10 burpees
15 hanging knees-to-chest from L-sit position
10 burpees
15 dumbell thrusters (35 lb)

9:46

15:50
75 lbs

14:23 as rx’d. Unbroken TtB rounds 1 and 2
12/8 round 3. 12/8 on thrusters rounds 1 and 2, and 8/12 round 3. Recovered slightly on ttb each round. Really unmotivated today. 

42/69”/177lb. 

14:38

M/54/155#
Used 35#dbs
19:40

Goal
Rx’d 
12:02

Assessment
Do as rx’d. Split thrusters and K2E into 3 sets to focus on maintaining good form. (7, 7, 6)
Will try only 2 sets next (10 , 10), then down to 1 set after (20), to increase intensity.

Results
Lap 1 5:29
Lap 2 6:29
Lap 3 6:33
Average lap 6:10
Total 18:32
Reduce to intermediate option

M/35/6’/178#

13:02 Rx

3 rounds for time of:
Run 200 meters
15 knees-to-elbows
Run 200 meters
15 dumbbell thrusters
35-lb. DBs

14:38

13:38 Rx

Did this after 21.2 today (sat, open on Friday) 
35lb dB x20
knee to above mid lines (armpit turned into chest height) x20
200m runs on treadmill 

14:16. 
treadmill transitions were slow so that let me go UB on other movements.   Still. Ouch. 

Subbed due to equipment: 3rft
400m BikeErg
20 sit-ups
400m BikeErg
20 DB thrusters 2 x 15kg/10kg

Alexa: 13:43
Tom: 11:06

16:10, did 15 reps on KTE and thrusters, 40lb DB’s

Fell off for a bit. Started another job & have had bursitis in my index knuckle. No excuse! I’m back! 

Scaled due to lack of a solid pull-up bar & short on time. 
3 rounds for time:
100 Single Unders
10 K2➡️CHEST
100 SU
10 Thrusters (25# DBs)
15:14

16:24 RX

Subbed to 30 d/u and knee raises but kept 25# 
13:48 

26 y/o
BW 160lbs

3 Rds FT: 14:10
10 cal echo bike
20 k2e
10 cal echo bike
20 DB thrusters; 40lb pair

scaled to 3 rounds not for time 
Row 250m
15 hanging knee raise
Row 250m
15 db power clean & push jerk, 15#

Scaled to 35lb DBs due to availability:

19:45

42 / 6’0 / 195

M/53/5’10”/170lbs
Seeking pain so I added a 20lb Ruck..RX’d but reduced thrusters to 20lbs DB’s. Pain found!
24:25

Rx’d 13:57

3 rounds for time of:
Run 200 meters
20 knees-to-elbows
Run 200 meters
20 dumbbell thrusters with #15 DBs
18:20

M40/6’0”/185

17:28@2x35#

M/42/6'0/204

13:32 Rx

Subbed to 75# barbell thrusters and kte with arms in straps for shoulder issues. 

17:10, with an unfortunate need for a mid-workout bathroom break with clock stopped.  All kte unbroken, thrusters 14-6 or 15-5. Just slow runs and excessively long breaks in the thrusters. 

Sub/sc to 400m echo bike/35# dbs

17:45 (5:20/6:10/6:15)

Intermediate option - 15:40

M/25/5'8"/155lb
CrossFit AFK

14:46 - Rx

M 50/190/6’
16:11.  Subbed dumbbells for #80 thrusters with the barbell.

Subbed row for run
40# dbs
17:58
round times
6:10-6:07-5:41

17:05.
At the end of the second round at 9min, I thought I was going to do sub 15'

Took an extra rest day. Just starting back with regular CrossFit and everything is so damn sore. Couldn’t get moving today and everything get awful. Did some sauna/cold shower intervals, ate good food, gonna get on the foam roller tonight and try to get something done tomorrow thay doesn’t leave me too sore

Scaled to 35lb dumbbells

13:11

Rx 12:49 ouch 

36/195/5’9/M

Modified / scaled to: 

3 rounds for time of:
60 jumping jacks 
20 hanging knee raises
60 jumping jacks 
20 dumbbell thrusters | 2x 9,5kg DB
SCORE: 18'39''
--
For logistical reasons, replaced runs with JJ. 
Still, great combo, and just what I needed today. 
2 km jog before. 

Rx'd 15:54

15:04, 30# DB otherwise RX
4:23/5:08/5:32

Scaled
Knee raises & 15kg db 
13.46min 😅👍
Lá Fhéile Pádraig sona duit☘🇮🇪

M/59 Michigan
scaled
15 cal Echo
15 K2E
15 cal Echo
15 DB thrust 
16:32
#why did I do 20GHD between sets yesterday?

Rx’d   10:22

3 rounds in 16:05 of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters, 20#

Nearly forgot to post 16:23

Subbed T2B for K2E otherwise RX - 14:39

3rds:
200m run
20 Hanging knee raises
200m run
20 Thruster @15kg

Time: 15:45 
(rd1 4:21; rd2 9:27)

20# DBs
12:34

15:57 Rx
Not full throttle - eased off after a minor hip flexor spasm after the 1st round of K2E - walked it off for 50m and was able to keep going.
m/52/5'11"/200#	

As RX 
11:34

M/38/6’1”/177
misread the run length and did 400m run on first round, decided to keep it through. All else Rx- 18:55

Scaled to 3 rounds of:
400m run
20 knees to elbows
20 2x30#DBs thrusters

11:41

Only have enough weight to make 35lb DBs. All else Rxd.

18:20 in a slog of a workout. Tried taking Chris' advice and hitting knees and thrusters hard but it only worked for knees. 

Thrusters at any weight before running is brutal. 

12:58 Rx

M/28/6’1”/200lbs

Intermediate Option: 14:53

As rx’d, 14:19. 

Tough but fun.  Broke K2E 10-5-5 and did unbroken thrusters in rounds 1 and 3; broke 15-5 in round 2.  Tried to keep the runs light and quick, but running after thrusters es no bueno.

48m/5'10"/185

15:36

3 Rounds
400 m Airbike
20 Knees to Ellbow
400 m Airbike
20 Dumbbell Thruster je 10 kg 

18:24 min

Scaled to 35# DBs and strict K2E due to equipment availability

13:50

K2E: 3-4 sets/rd
Thruster: 12-8/9-7-4/13-7

I pushed the run hard before K2E knowing I’d be able to catch my breath, but took it easy before the thrusters so I could transition with minimal rest.

35/M/6’4”/252

17:44

Broke thrusters into 10’s. 2nd run is slow! 

Male/45
35lb dumbells
13:37

43, 185lb 

25.10 
200m free runner 
elbows to knees 
30bd 

12:16 - sub 200 m run with 60 jumping jack

3 rounds for time of: 20:02
Run 200 meters
15 hanging knee raises 
Run 200 meters
15 dumbbell thrusters @25 lbs

20.54
Used 50lbs db's and 16 reps for thruster sets. 
M. 27. 168LBS 

Rx: 18:42

m/35/175

28lbs DBs
15:22

Scaled thrusters to 65# barbell (no DBs), otherwise Rx'd
16:44

Unbroken first round for both, 2 and 3 broke K2E into 2-3 sets each.

14:32 @10 kg DB's

RX, 18:55

Scaled - 35-lbs. DBs 
Everything else was Rx
21:46

RX：12'02''.（unbroken）
https://youtu.be/8VspBd5enOQ

15:00 ( had to wait for a bar or this is probably closer to 14:30)
subbed for 30# first round, had to sub down again to 20lbs db’s on round 2 and 3 everything else rx’d 

14:18 barbell 36kg

M/46/6'2"/185#

Scaled to 35# the rest as rx'd 
16:54

16:35; 17.5kg DBs 

Beginner Option:
3 rounds for time of:
Run 200 meters
15 hanging knee raises
Run 200 meters
15 dumbbell thrusters
♀ 8-lb. DBs ♂ 15-lb. DBs

only lasted 2 rounds with the rx 

Your Example given of air squats What is incorrect since the squad did not go all the way down

Champions Club Scaling Notes

RANT
In the MAIN DECISION section below, I want to emphasize that there's never any wrong answer. As I've become more experienced with CrossFit, I have really noticed how much more I get out of a workout - both with myself and the Champions Club - when I take a minute to think about which parts I want to focus on. Any time you are saying yes to one thing, you are saying no to a ton of other things. If you want to make the runs fast today, that means the thrusters and k2e are going to suffer. And that's okay. If you want to make sure your k2e and thrusters are on point, just know your running is going to suffer. I think it's good to go into it with a point of emphasis rather than just going through it mindlessly as listed. Most of the time, at least.

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement at distance that can either be a sprint or recover station, unilateral loading, skill (using gravity)
Knees to elbows - pulling from the hips, skill (global extension/flexion)
Dumbbell thrusters - squatting without connection, overhead pushing without connection, jumping with a ton of ROM, core to extremity

MAIN DECISION
Use the run to push intensity or as a recovery?

TECHNIQUE SCALE
Do a 400m run in full each round instead of breaking it up, put it anywhere. Everything else as listed.

CONSISTENCY SCALE
1 round, 1200m run, 60 knees to elbows, 60 dumbbell thrusters

INTENSITY SCALE
Sprint the run.

INJURY SCALE
Upper-body - one-arm thruster and L-sit sub for k2e
Lower-body scale - 5 rounds of 20 knees to elbows, 20 dumbbell thrusters (or push press)

MY STUFF
13:59, did 25# thrusters on first round, 20k kettlebell thrusters on last two. Misread it originally and thought 45 lbs, not 40.

GENERAL FEAR LEVEL: 7