CFWUx2 5*35dbdl+1cl 5*45+1cl
4r +15 reps

13 rounds with 50’s 

7 rounds plus 14 reps 
Rx’d

November 26th, 2021; morning

wu: bike, slihps
skill: heavy dbs

wod:		amrap'12
			 9 db dl 18 kg
			 6 burpees
			 3 db pcl 18 kg
				11+11

post: ski, stretch, bike

9R+16 reps with 55lb. dumbells
last time 10+14 with 40’s

Oof. Was expecting the arms to blow up but this was all cardio and a belly full of pancakes didn’t help. Needed more than an hour to digest apparently. “Everyone has a plan until they get punched in the face.” 

180/42/176cm

5 rounds

(PR: 6 rounds, which was over 4 years ago)

I don't have 60lb db so 

Scaled 50lb db

11 Rounds + 7 reps 

CAP version
Barbell 115#
9 ROUNDS + 11 REPS

12 rounds + 11 reps - Intermediate version

M/28/6’1”/200lbs

Beginner (#30 dumbbells)

10 rounds + 15 reps

M/5'7"/48/180
Scaled to 50# DB
6 rounds plus 15 reps

I don't have 60lb db so 

Scaled 50lb db

9 dl 
6 bp
3 pc

10 rounds +7 deadlifts

Male 23y 175cm 84kg

After WOD
23 db deadlift
30 "power" burpees (trying to stand up only with the arms)
30 db power cleans

50 clap push ups

Squat therapy with 25lb plate (10 min) 

Scaled to 30# dbells - got through 3 DLs in rd 7, quads very fatigued from prev wods.

As rx'd, 10 rounds + 9 DL.

Last time did 13+ rounds with 50's, but this one hurt more.  Tried to do a round a minute, with a break after burpees, and then power cleans right into deads.  Was sustainable through first 5 rounds but then started to slip.  By the end, the 3 power cleans were not a given, and I had to break up the deads.  So nasty.  Did after heavy 5-3-1+ deads.

48m/5'10"/180

Rx : 10 rd’s + 1 burpees

https://youtu.be/upTMbYIZXlM

M/35/6'/175#

12+5 with 50 lb. dumbbells

Deo gratias

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

12+8 - Sc (50lb dumbbells, got really hard right at the 6-minute mark. Was able to cycle the cleans directly into the deadlifts every round. Burpees were at a moderate speed. At half way I had to take quick breaks between the burpees and dumbbells, but could go from the dumbells to burpees continuously.)

9 + 15 reps

https://youtu.be/9tyewWNknWk
DBs 22.5kg(50lb)

Sc to 45#, heaviest db I have...8 + 8/-/-

M 51/190/6’
Scaled dumbbells to #50.
9+9.

Done in the a.m. after a heavy deadlift workout from mid September. Bad idea. Subbed barbell for DBs, 135lbs.

10 rounds with 2 seconds to spare. Burner. 

RX:9R+6.
https://youtu.be/IbeJE_U9m9Y

10 Rounds + 11 Reps. 2 Db 16 Kg

8 Rds + 3 Deadlifts (35# DBs-) heaviest we have

M/36/5'8/240#

Scaled to 30# DB's in 9 minutes...4 rounds

Rx(best I could with steel Olympic plate dumbbells@60lbs)
12 rounds

Limited range of motion due to oversized dumbbells

M/30s/225lbs

5rds + 14reps (Int)

10Rounds for time of
5strict pull-ups
5DB’s thrusters 22.5kg
-7:53

Rx’d: 8 rds + 6 reps 

Scaled, using 2x 14,5 kg DBs
--
Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
SCORE: 9 rounds in 12'02''
--
Only light DBs available, but considering I did 201003 yesterday, I decided this scale was challenging enough. And indeed it was. 
Did the whole thing unbroken and with no rests, as intended, but I was breathing heavy in the end. Nice WOD 👍 
Did a couple more rounds for good measure and called it, since the day started early with a 10 km run. 

scaled to 2x45#DBs:

11 rounds + 15

11rds + 11 reps

30# DBs (heaviest I have at home. Probably could have done 40s if at the gym, with a lower score)

Only had #40s
12 + 9

first time back in over a year. 4 rounds as rx

Subbed to 115# barbell. Heaviest DBs only 35#. 
8 rounds + 4 deadlifts

170628, same sub:  8 rnds + 3 burpees

Pretty happy with today’s results. Only 8 reps slower while 4 years older and at 8300’ higher altitude. 

58/5’8”/153

Scaled to 50lb dumbbells 

9 rounds + 10

10 Rounds RX

Beginner, about 5 rounds. Body still feeling run down and sore from previous workouts. 

M/58/5’5”/148
35 lbs
12min
6 rounds
most taxing

Complete as many rounds as possible in 12 minutes of:
9 dumbbell deadlifts
6 burpees
3 dumbbell power cleans
50 lbs dumbbells 
7- rds

Used 45s 6+15 

43lbs dumbbells
8 rounds + 6 deadlifts

2017: no historical score (shoulder surgery)

Should have gone just a bit lighter. At 43lbs I found I generally had to stop after the power cleans for a few seconds ahead of DLs; and on a few rounds I broke DLs at 5 or 6. It didn't help that yesterday I did Sunday's rowing workout ... subbed with burpees.

Intermediate scale. 45lb DB’s
9 rounds + 6 burpees. 

12-6-6 rep scheme with 40-lb dumbbells (no 60s)
8 rounds

40 lb. DBs: 9 rounds + 7 Deadlifts 

Scaled to 50# db's
8 rnds plus 4 DL******
m/51/175
my db pc's were just at/below the knee, so I can't really say
the movement was rx:)
compare to was
7 rnds plus 2 dl

12 min AMRAP: 11+3

9 DB DL 
6 Burpee
3 DB PCL

(40lb DB’s)

M/46/6'2"/175#

Scaled to 45# DB's the rest as rx'd 10 rds + 9....compare to with same scale was 10 rds + 9 + 3 almost back in the saddle keep building brick by brick

Globo scale: for most as Rxed.  If 60lb dumbbells are not available use 50s if they are the heaviest available.  Barbell sub 95/135lb (last resort).

Busy gym: grab a set of dumbbells and hit it. No one should miss a set for 12 minutes. 

Bodyweight/ equipmentless scale: 12 good mornings (take it slow and focus on form), 9 burpees, 6 "knee jumps".  You can also use a backpack, sack bag, sand bag,  or heavish object for the deadlifts and cleans if it is available. 

Champions Club Scaling Notes

RANT
I think less is better for newer people; these kinds of workouts can be really tempting to do as listed and just lower weight for someone just starting, but think about the coordination needed to squat with a flat back (deadlift), or jump and land while changing orientation (burpee), or jump and land with weight (power clean, which is also squatting with a flat back). When you see time domains under 20 minutes usually they are looking for something close to a sprint of a workout. Intensity is technique-dependent.

MAIN DECISION
Is my technique good enough to use these three movements to get an intensity dose?

WORKOUT THEMES
See rant. Also odd object and loss of connection/open circuit (dumbbells instead of bar)

TECHNIQUE SCALE
Keep the 12 minutes and lose one exercise, or keep the exercises and extend to 20 minutes.

CONSISTENCY SCALE
4:00 dumbbell deadlift practice
4:00 dumbbell clean practice
4:00 burpee practice

INTENSITY SCALE
You have 20 minutes to complete 12 rounds of this workout as fast as you can. So do any work/rest cycle you want.

INJURY SCALE
Upper-body - AMRAP in 5 rounds of: sprint 200 meters, 12 dumbbell snatches (heavy), rest 30 seconds
Lower-body - AMRAP in 12 minutes of: 20 hip extensions, 10 ring push-ups

MY STUFF
11 + 8, 50# instead of 60

GENERAL FEAR LEVEL: 7

Scaled to 50-lb DBs: 10 rounds + 14 reps 
170628 was 8 rounds + 10 reps with 65-lb DBs 
m/53/5'11"/197#	

That made all the sense in the world!!!  At 51 I’ve dabbled in CrossFit, but made excuses of why I don’t join a box, full time.  But, I think that’s going to change now!