CFWUx2 4*35db hpcl *2 2*45db pcl
5r
45lb dbs

9R+13 *Scaled to 50lb DB’s 

Intermediate

5 rounds + 7 hang power cleans

scaled: 6 rds +12 reps using 55's

7 rounds plus 7 reps 
I only had 50 lbs. dumbbells 

September 21st, 2021

wu: bike, scales and planks, pvc + band
skill: db variations, external shoulder + low back accessory

wod:		   amrap'10
			10 db hang cleans 15 kg
			10 db str. press 10 kg
				 6 rnds + 15

post: external shoulder, bike, stretch

6 rounds plus 3 
Rx’d

Intermediate option: 8 rounds plus 3 reps
I’m glad I chose 50lb.dumbells because 10 reps a round was barely doable unbroken even with hook grip fro a couple rounds. Hang muscle cleans. Forearms, shoulders and chest are smoked. I broke pushups early on otherwise I would have gotten fewer rounds in. What a week for the beach muscles!


179/42/176cm

intermediate option
7 + 12 reps

50 Lbs 
8 Rounds + 7 DB hang power cleans 

intermediate: 7 rds + 5 DB HPCLN in 8th

M/35/6'/175#

8+3 with 50 lb. dumbbells

Deo gratias

8 rounds  +1 rep
Scaled to 50db

Male 23y 175cm 82kg

Did 10 Rounds of

10 DB HPC (2x55lbs)
10 Pushups 

in 12:33 Min

M/193cm/88kg/51 years of age

7 rounds scaled

25#
assisted push-up (regular eccentric - use knees to push-up - lift knees off floor)

F/24/5’5/145
CrossFit AFK

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

6+19 - Sc (50lb dumbbells)

5 rounds + 10 HPC + 5 push ups Rx

M/28/6’1/198lbs

M/39/175/71
6 rounds
20kg DB

M/48/67”/180
scaled to 35# db
5 rounds + 2 reps

Beginner, 5 1/2 rounds

scaled to 50# DBs- 8 rounds even. Finished out the set of 10 at 12'42"

Subbed 60-lb dumbbells; 8 rounds + 5 HPCs.

Got back from Philmont last night, so tried to take this at not full 100%.  Still, it got hard fast.  First few rounds unbroken, on the minute, but then slowed.  Had to break push-ups, and near the final rounds had to break cleans as well.  60’s are the heaviest I have.

48m/5'10"/175

Intermediate

3 rounds + 6 HPCs

22.5KG.(8R+2)
https://youtu.be/29OGMX1UDFI

AMRAP 10
10 reps, 100 lb Barbell HPC
10 reps, Dumbbell Push-Ups

187 reps

Male, 49 y/o
50 lbs

6 rounds and my arms ready to fall off

9 rounds + 5 

30lbs dumbbells

3 rounds + 1 rep

5.5 rounds 40lbs DBs not feeling it today 

6 rounds + 4 Reps in 10 minutes of:
10 dumbbell hang power cleans, 45#
10 push-ups on dumbbells

Scaled to 50lb DBs, 8rounds +9HPC

Scaled 30lb db
10 rounds db 
10 rounds push-ups

will try again increasing weight!

M/60
45DB
9+18

10 rounds 
Crying man push ups 
7kg dumb bell

6 rounds
40lb DB & Pushups

Five rounds plus 15 reps with 30# DB, scaled pushups

Do not have 70lbs dumbbells so I did it as:
AMRAP
10 x hang power cleans @ 145lbs
10 x pushups on 5lb dumbbells

Completed 9 sets + 8 reps (188 total)

M/30s/225lbs

9+6, 50's

10 min AMRAP: 10rds + 6

10 KB HCL (35lbs)
10 KB Push-ups 

M/46/6'2"/180#

Scaled heavily to reach 10 round goal...didn't quite make it used 40# DB's and nasal breathing only the rest as rx'd
9 rds + 10 + 5

Intermediate scale (50-lb DBs): 12 rounds + 1 rep 
Fun WOD! 
Grip!
m/53/5'11"/200#	
 

Angelina Maryzabeth
For time:
100 strict pull-ups
100 strict ring-dips
100 pistol alt.
-28:17 

언제쯤이면 만족할까?

Scaled to 2x30#DBs:

16 + 5

9 rounds scaled

At home so had to do 40lb DB’s. 
7 rounds in 10 min, decided to go to 15 min, finished 10 rounds even. Gasser!

Scaled to 50lb DBs

9 rounds + 5

Intermediate @ 50# DB: 8 rds + 4 reps 

7 Rounds at 40#

I love this workout, yet as a master’s athlete ( 60+) even the intermediate is too much weight, and I’ve been training CrossFit for about 8 years,  Many of us don’t fit into any of the categories represented here.  We adjust accordingly, but it would be helpful if you included a masters RX and a scaled.  I think this would help us to know we are pushing the workout correctly.  Thanks so much for considering 
masters athletes in your programming tips.

Started with 10-10 deadlift with 215# as I coax my back back into “heavier” lifts. 

Then, 9 rounds with 35# DBs. 

58/5’8”/155

Only light dumbbells available (2x 9,5kg), so modified this one to:
--
10 RFT of: 
10 dumbbell hang power clean and push press 
10  kneeling push-ups on dumbbells 
SCORE: 23'24''
--
Heat and humidity made this much harder than expected, even with this scale 😰 
6 km run in the early morning.

8+2 @20# dumbbells 
elevated push-up 

No DBs at that weight, so subbed with a 140lb barbell and did the push-ups on that same bar.

5 rounds + 7 HPC's

Probably should have dropped the weight more.. Grip strength was smoked going into the second round from an OCR Saturday. Not my best stuff. 

12+2

From round 9 on I had to break the push ups

Perfect campground wod.
40# db's
7 rnds plus 8 hpc's
M/51/175

Complete as many rounds as possible in 10 minutes of:
10 dumbbell hang power cleans
10 push-ups on dumbbells   40 lbs DBs
8+16

2 x 36-lbs dumbbells
8 rounds + 2 HPCs

Hoped for more, but I was gassed by rd.7.

Scaled to 50lb dumbbells
7 rounds + 15 reps 

Simple yet brutal.
7rds + 5 reps with 2*15kg db

Scaled: (to go unbroken with the hang cleans)
25# DBs
7 Rds + 11 Reps

Sc to 45# DBs...7 + 5/-

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Jumping with odd objects, pushing at midrange with more ROM than usual. 10-minute time domain means a sprint kind of pace is expected.

MAIN DECISION
Scale the reps down and keep the weight, scale weight and keep reps, or keep reps and weight and extend past 10 minutes?

TECHNIQUE SCALE
As listed, just extend to 20 minutes

CONSISTENCY SCALE
Scale the weight down, maybe do cleans with a bar and push-ups from the ground

INTENSITY SCALE
Cut the reps down to something you can do unbroken for at least 6 minutes

MY STUFF
Didn't get to this one yet. Did handstand walk practice in between cleaning stuff

GENERAL FEAR LEVEL: 6