CFWUx2 10*45/95dl+1cl/the*2 1*117cl/thr
42:29
117 lbs

26:55 RX

M/40/5’9”/195#

2 km row
21 cleans 35 kg
15 thruster
1 km row
15 cleans
12 thruster
500 m row
9 cleans
9 thruster
22:38

Felt  like shit all the wod, 46:00 rx
Male24y175cm84kg

No rower so 1200m 600m and 300m
Deplorable 

Me puse un límite de 30 min.

Trabajé con 50 kilos.

Me frenó el cap de 30.

Completé 2000m 21 clean, 15 thrusters, 1000m, 15 clean 12 thrusters, 300m.

Volviendo de un quiebre en el ritmo de entrenamiento el combo cardio y de levantamiento fue durísimo. Creo que encontré una aspereza en mi fitness. El combo de larga duracio  de MW con pesos moderados no nec livianos.

Gracias!

32:18
F, 5'5, 30yo, 154lb
Used 66lb barbell for thrusters and cleans. Same reps as in the main workout

35:15 as rx’d. Sudden heat wave here so I went slow today 2:05 pace on row.. Singles on cleans. 2-7 reps on thrusters. (3 sets, 3 sets, 2 sets) Ate a slice of pepperoni pizza for breakfast immediately before leaving Emma’s to drive home and work out. Some burpee feelings during and some pukie feelings for about a minute after. Slammed myself in the throat on one of the cleans -that was/is no fun! Load felt lighter than 135 has felt in the past. The combination of the barbell exercises and rowing on this one was a doozy. Biceps were pumped out before I got off the rower. 

Compare to was 28m not rx’d with front squats instead of thrusters and using a rack. Today was from the ground and I dropped each clean into crash pads and rolled it toward me onto the floor, which slowed me WAY down from a usual dropped singles pace. 


185/43/176cm

185/43/176cm

19:37 
61kg Barbell 

2km Row 07:08 - Pace 1:47
- 20 HPC 
- 1 HPC + 12 Thrusters 
- 9 Thrusters 
1km Row 3:30 - Pace 1:50
- 14 HPC 
- 1 HPC + 10 Thrusters 
- 5 Thrusters 
500m - 1:56 - Pace 1:50
- 8 HPC
- 1 HPC + 9 Thrusters 

58 yo m 5’5” 153lbs

For time:
Row 2,000 meters
21 cleans
15 thrusters
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
9 cleans
9 thrusters

Clean 65lbs
Thruster 45lbs

29:55

M/52/76"/272#

Scaled to beginner reps and weight (45#)

Subbed Echo Bike for row (2k, 1k, 500m)

T=9:20

M/26/5'8"/170lb
CrossFit AFK

26:49 - Rx (Rows were steady and actually pretty hard after some heavy deadlifts, and strict muscle-ups, and that GHD workout overall. Did cleans and thruster in sets of 2-5, and would go from my last few reps of cleans into my first  few reps of thrusters. Hot and sweaty today.)

Had to switch cardio to running because I don't own a rower. 1 mile run, 800m and 400m. Weight and reps RX. 

23:11

Haven't done a WOD like this with in a minute, felt like I was red lining by round 2 lol

Scaled to 95lbs - for rotation purposes did 1k row / 800m run then 500m row / 400m run

~27 mins

43 / 6’0 / 195

22:11 with 95lb

M/29/6’1”/200lbs

24:45 Sc
95 lb

23:12 RX+ (Unbroken)

completed after 06/06 WOD. 

As RXd.

32.58.

Every bit as challenging as I thought it would be. Maintained a 2:20 ish / 500m pace each row. Power cleans broken into rounds of 5 or smaller. Thrusters were rough, but tried to hang onto 5 to start each round.

220604 22:38

(95lbs)

28:12
Beginner option reps but with 95#
Subbed same distance run in place of row.

Scaled for 115 lb.
26:41 Couldn’t breath! Power cleans in 3 sets, thrusters in two. 

Deo gratias

25:33
#115, running substitute 

Beginner Scale
18:19

Beginner + Scale. Accidentally did same # of thrusters as cleans, but just went with the extra credit)
Row 1000m (concept2 res. 10)
15 power cleans, 45# (from floor position)
15 thrusters, 45#
Row 500m
12 power cleans
12 thrusters
Row 250m
9 power cleans
9 thrusters

15:02
Surprisingly just kinda repped all the way through this one, no significant breaks in action. Maybe could bump up the load a bit next time.

22:48
8:00, 4:00, 2:00 bike
50 lb dumbbells

Modified, using 2x 9,5 kg DB for the SDLHP and 2x 12,5 kg DB for the cleans / thrusters:
--
200 DB SDLHP
21 cleans
15 thrusters
100 DB SDLHP
15 cleans
12 thrusters
50 DB SDLHP
9 cleans
9 thrusters
TIME: 34' 09''
--
Peace.

Rx   22:34


Singles on all Cleans.

5/5/5 - 6/6 - 5/4 on Thrusters.

Sub 2:01, Sub 1:58, Sub 1:56 on Rows.

For time:
2000m row
21 power cleans
21 thrusters
1000m row
15 power cleans
15 thrusters
500m row
9 power cleans
9 thrusters
75# barbell today
28:21

2 goals today as I was just not feeling like testing myself with multiple sore joints and muscles: keep rows under 8 min, 4 min, 2 min respectively; and break no more than twice for cleans or thrusters. Goals met or exceeded: 7:29, 3:45, 1:49 and broke thrusters once in the 21 and 15 sets.  I scaled the weight all the way down to 75# and did power cleans in support of this. However, I failed to pay attention to the rep scheme for thrusters in execution.

4 time:
2000 m Row 9:17
21 Cleans 95#
15 Thrusters DBs 25#/25#
1000 m Row 4:27
15 Cleans 95#
12 Thrusters DBs 25#/25#
500 m Row 2:09
9 Cleans 95#
9 Thrusters DBs 25#/25#
29:30

95# bar
29:37

M/49/170#

Scaled to
w/20# vest 
95# pc
40# db's for thrusters
else as rx
32:30
was hoping for 30 min
m/52/175
I take full responsibility for taking on Chris M's idea of wearing a 20# vest for the month of June,
but I was still a bit upset at him:)

26:48
Row 2,000 meters
21 cleans, 95#
15 thrusters, 95#
Row 1,000 meters
15 cleans, 95#
12 thrusters, 95#
Row 500 meters
9 cleans, 95#
9 thrusters, 95#

Still working my way back, 2 weeks in after 6 week break. Slow, steady progress, scaled as follows:
1000m row
15 PC 95/15 thruster 35lb DB's
750m row
12/12
500m row
9/9
21:00
Good, controlled reps.

Rx
20:40
Still unable to hold front rack properly with elbow issues
M/30s/225lbs

Son(14)
On air bike for same distance and 75lb bar
26:55

22:44 Rx
M/35/192

Jonathan, creative way to find one’s time!

Scaled to 95# and power cleans. 
31:10
My 4th workout in a row, and I’m pooped. Looking forward to rx’ing tomorrow’s rest day. 

190603:  26:14, same scales. 

Like Chris, I read cleans to mean full squat cleans, but opted for surviving the workout vice strict rx movements. 

59/5’8”/155

3 rounds
500 meter row
9 cleans
9 thrusters
65lbs
untimed
trying to rehab back after three weeks of issues.  trying to take it slow

Rx’d:  29:00

190602:   29:34

29 something forgot to start the timer looked at the songs that played and added the time, for sure under 30 min. 
used #95 

31:58

Subbed 1600m, 800m, 400m runs for rows and back squats for thrusters. (My hand wasn't having the rack position.)

95lb bar
32:30

Bar was too heavy for me at this rep scheme.

26:41 using 85lb barbell. 

M/47/6'2"/185#

Scaled to 95# and power cleans...22:36 compare to was the same in 22:15

26:38 Rx
M/44/5’8”/165

compare to was 24:29 @115lbs

Scaled to 50kg barbell 
Cap 30’ 
468 of the 500m

Recommend 1600/800/400m runs for those who need a sub for the row

For time:
Row 1,000 meters
15 cleans
12 thrusters
Row 500 meters
12 cleans
9 thrusters
Row 250 meters
9 cleans
6 thrusters
115 lbs 19:21

age 39

40 kg

35'03


run - ( sub ron )  1600  800   400 mt run

27:31 (115#, 125#, 135#)

Beginner Option:
For time:
20 db rows - 22kg
15 cleans - 22kg
12 thrusters - 12kg

15 db rows 12kg
12 cleans 12kg
9 thrusters 8kg

12 db rows 8kg
9 cleans 8kg
6 thrusters 8kg

time: 10:34

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, two kinds of squatting, one emphasizing getting out of the bottom and one emphasizing getting an extra pop on the top. Core to extremity, jumping, pushing, and range of motion are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM													x

HEAVY

SCALING FOR LIMITING FACTORS
Speed - 7 rounds of: 200m run, 4 cleans, 2 thrusters - runs must be at goal mile pace
Coordination - AMRAP in 20 minutes of: 250m row, 10 [pick either the clean or the thruster)
Stamina - for time: row 3500 meters, 45 cleans, 36 thrusters

MY STUFF
14:51, but man I messed up the rep scheme. I used 135 but I thought the beginner rep scheme was the actual one. Also, did 800/400/200m run. Also also, I assume "cleans" mean full squat.

GENERAL FEAR LEVEL: 7