CFWUx2 10*45dl+1cl*2 10*95+1cl*2 5*135+1cl
25:09

5:12 RX ✅
Male, 26 167cm & 75kg 

4:39 as Rx'd
M/61/190#
Power cleans

I made the mistake of going unbroken on the first set of 21 cleans.  Whatever time I gained I gave back on the set of 15. 

16:32
Rx’d with full squat cleans

5:28
I took my time

Rx 135#

Male 23y 175cm 82kg

5:49 as rx’d with power cleans and strict dips until the last 2-3 out of 15 and the last 5-6. PR by almost a minute. Broke cleans 12-5-4, 6-5-4, 5-4...Started with 6, then 5, then 3 dips each round. 

LVL42/176cm/180lbs. 

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

6:07 - Rx

PCLN: 7:33

As RX’d:

17:45

42 / 6’0 / 195

3:22
Paralettes

Rx
squat clean (old school)
135
ring dips 

10:22

40# dumbbells

10:19

6:32

6:53 Rx with power cleans

M/28/6’1”/200lbs

How do we sign up?

M/35/6'/175#

8:02 Rx with squat cleans
(200219: 8:42)

Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips

125 lbs. 
Power cleans. 
Strict ring dips

edit: forgot to record my time of 8:11

Compared to 180405: 10:24 at 115lbs. 
Don’t have 200219

21-15-9 reps in 9:27 of:
Cleans, 95#
assisted Ring dips

Alexa: 8:51
Tom: 8:32

Power cleans
Tricep dips on parallettes

Scaled to squat cleans with 105#, no bar drops
10:14, after doing DB squat clean and jerks yesterday.

Not sure which is worse, Fran or Elizabeth.  Probably Fran for me, b/c my dips are better than  my pull-ups.  Not sure if thrusters or squat cleans are more miserable.

2/19/20:  10:31 (110#) 
10/5/19:  9:13 (105#)
4/7/18:  8:38 (105#
12/8/17:  11:22 (105#)
7/28/16:  9:37 (110#)
8/3/15:  9:31 (110#)
8/21/14:  9:22 (110#)

21 squat cleans 25 lb. Dumbbells
15 dips 
15 squat cleans 25 lb. Dumbbells
12  dips
9 squat cleans 25 lb. Dumbbells
9 dips 
Time :. 9:56

8min06

Male 23 175cm 82kg
10:58 rx

All cleans were made with full squat, went 1 by 1 letting the bar go down, I could go a couple reps touch n go but it was too much weight for a full squat clean. 

Easy ring dips .


At the end I crushed my PR of cleans
2 reps of 205lb to warm up

Then went 1 by 1
3 reps of 225lb

Then like 4 reps of 205lb

I'm very happy

21-15-9
Power cleans(no squat) @135lb
Ring dips

5:20

M/30s/222lb

Scaled to 
15 12 9
DB Cleans @ 80# (40# DBs)
Bar Dips
10:50
m/39/175

Should've gone lighter on cleans.

8:28, minute slower than last time. 6:44 is PR many years ago. Little sleep for last couple days doesn’t help...

5:09 Rx (pr)
compare to was 6:19
power cleans

6:52 Rx.

33 seconds slower than last year, and about 1:20 slower than PR.

My sprint WODs have been slowing down. Also doesn’t help that my rings are lower, lessening the power of my kipping dips. Not excuses—just diagnosing the problem.

6:09 (80#)

5:08 w/ Power Cleans

6:55
Double KB Squat Cleans (25# KBs) 
KB Push Ups 

11:25
dip bar- no rings at my gym

3:39 Beginner

M/56/6’1”/180

”Elizabeth”

Rx: 6:21

Scaled:
21/15/9
Squat cleans @ 115lbs
Strict ring dips

7:44

5:10
21-15-9
PCL (95lbs)
Strict Ring Dips

4:36
15-12-9
Cleans 115
Hand-release ACFT push-ups 

21-15-9
Power Clean @ 95#
Strict Parallel Dips
5:35

745

15-12-9
95 lbs

Cleans killed me.   Dips unbroken. 

Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips
115 lbs
5:15

120412.com
5R
Handstandwalk 25yard
50 Squats
-11:56

오늘도 무사히

Modified:

21-15-9 reps for time of:
DB squat cleans | 2x12,5 kg DB
Bench dips, feel elevated
SCORE: 11' 30''
--
Slow, but those squats were really deep. 
1 km run before and after WOD, just because I really needed to move around.
3 km easy run in the morning. 

21/15/9 of:

2x70#DBs power clean
regular dips

6:18

Scaled to 115# Power Cleans, otherwise Rx'd
5:13 (PR)

Like Mike Andridge, I almost invited pukie over for a play date but managed not to. Not sure where it came from today, but last year I was somewhere in the 7 min realm and scaled power cleans to 95#. Did several rounds of 75# squat cleans, handstand holds, and more ring dips for practice afterwards. I might have a go at Elizabeth at Rx'd weight next time, or do squat cleans instead of power.

6:39
95 lb hang squat cleans

8:56 Rx (with squat cleans)
m/53/5'11"/200#	

Rx power cln/Parallel bar dips...11:43

My Weight: ~400 lbs
My Age: 26 years

15-12-9
15lbs kettle bell front squats
pushups (half way through the set of 12 I had to switch to an assisted pushup)

my time was about 22 minutes. It took a long time to do the regular pushups at the beginning. 

9:31
15-12-9
20# dumbbells
push-ups

M/47/229
rx (PClean)
8:54

210506:7'.https://youtu.be/bi9IQtYhMpo
200219:7'22''.https://youtu.be/oV0X3iWbBHo
I injured my ankle before practicing somersault the day before yesterday.So the muscle clean used today.

M/46/6'2"/180#

Scaled to 115# PC's the rest as rx'd...4:54
I don't cycle the barbell as much anymore with more focus on KB work made this feel heavy need to make it a point of emphasis to cycle it more often

Timed, focus on quality + range of motion
21-15-9 reps
95lbs squat cleans
Ring dips, 1 heel on box
11:22

Cleans broken every ~5; dips were super deep, ~10

RX - SC 8:49

Scaled to 
21 15 9
Pwr Cln @ 115#
ring dips
6:26
m/51/175
First time in a very long time I had to really fight off pukie.
compare to with same scale
8:27

6:11, but had to sub bar dips as I do not have rings in the home gym.

Considering post-cinco had me thinking I'd no-rep this entire workout, very pleased to be close to 6 minutes. 

6:46 rx’d

☆CFHIM 9:50 (Squat Clean)

Champions Club Scaling Notes

RANT
Is the workout not listed on the main page for anyone else?

WORKOUT THEMES
See this original article (w/f safe) from Coach for a great description. First, this is a test. Secondly, it's a test of two (formerly, though not as much now that CrossFit is more popular) opposing ends of fitness, penalizing the specialist. Third, you have jumping with a medium weight and a lot of range of motion, and pushing at end-range extension without connection; both movements don't really take much out of the other one in terms of local muscular fatigue, yet they make your lungs feel like they have no idea how to extract oxygen from the surrounding air.

MAIN DECISION
Are my dips good enough to elicit a cardio response?

TECHNIQUE SCALE
3 rounds of 21 for each, lose the timer. Even do a ring hold or ring push-up as a sub.

CONSISTENCY SCALE
For time:
45 cleans
45 ring dips

INTENSITY SCALE
Sub burpees for ring dips; if you break up the cleans your workout is done.

INJURY SCALE
Upper-body - 3 rounds for time of: Run 400 meters, 21 one-arm dumbbell snatch
Lower-body - AMRAP in 15 minutes of: 5 burpees, 5 ring dips

MY STUFF
6:21 as rx'd (full cleans), though a few of them probably didn't go all the way down. I didn't quite "go there" today but still ended up around an 8. If I went sub 6 if would have been a...

GENERAL FEAR LEVEL: 10