10:40 (bent row in lieu of pull up)

10kg sandbag ruck
60kg push jerk
Knees to armpits
+ 25 10kg sandbag step ups

	5 rnds
15 push jerk 35 kg
 6 rope stand to floor to stand
 9 sdhp 35 kg
	13:50

On shift inside gym

3X 115 lbs
3X 125 lbs
3X 145 lbs
3X 145 lbs
3X 145 lbs

14:42
Rx’d

14:11

14:03 
Male rx 90kg 175cm

M/27/5'8"/170lb
CrossFit AFK

11:51 - Rx (unbroken. Push jerks and sdhp. Broke pullups in 6s and 3s.)

completed 9/16, lost the time though! 

9min28
RX

Finally made up...SC 75#, kip PU. 15/9/9...12:46

14:37

17:30

12:19rx

Self-scale
5 rds for time
15 shoulder press, 45# bar
12 knee pushups
9 sdhp, 45# bar

11:43

I watched the demo video and didn’t go back to read the workout. I had in my mind that we were doing 15/12/9 of all 3 exercises and then repeating for 5 rounds. I finished 3 rounds in 20:28. 

9:21
M/27/160

9;15 Rx
M/35/197

Intermediate, 30# dbs, and subbed muscle cleans for SDHPs

16:09

19:26 scaled 60lbs

Lee 9.53 (30kg)

M/36/6’/173#

12:41 Rx

Deo gratias

14:01 Rx

Modified:
--
15 DB push jerks @ 2x 12,5 KG 
15 inverted rows 
15 DB sumo deadlift high pulls @ 2x 12,5 KG

> 18'53''
--
Peace.

12:06
95lb/ pull up

As rx’d, 13:32.

This one smarted a bit.  Unbroken push jerks.  Started off with 6-6 on pull-ups, but had to dial it back to more like 4-4-4.  SDHPs mostly unbroken but a couple of mini-breaks on the ground.  Was hoping to sustain sub-2:00 per round, but that was only doable for round 1.  Was basically right around redline for rounds 2-5.  Chest-to-bar still a weakness.

49m/5'10"/180

Ciao, fatto la versione principianti in 17 minuti

M 52/195/6’
Scaled the weight to #75 and regular pull-ups.
9:22.

Globo scale: dumbbells sub today are 35/ 25lb dumbbells, Rxed movements.  Dumbbell SDHP are performed the same as a barbell one; have the heads of the two dumbbells together and pull up just like a barbell.  A 72/53lb kettlebell can also be subbed if available for SDHP.  Chest to bar pullups subs are strict pullups if the bar doesn't allow kipping, regular pullups (scale) , strict ring /TRX/railing rows with feet elevated on an object,  or as a last resort, heavy lat pulldowns to your sternum. 

13:41 Intermediate 
push jerk and sdhp unbroken.
C2b broken into sets of 5-4

M/39/160
Intermediate #75
Sub:  Incline Row
T - 12:27

double 4#kb clean jerks, 9 c2b, double 40# kb sdhp 
19:08

14:38 beginner WOD w/ 65lb bar and kipping pull ups.  

14:45 at 80lbs. Smoker!

Rx’d at 19:08.. anyone else watch the video and go out way to hard expecting it to end after 7-8 min? Anyone else? Just me? Completely blew up after 3 rounds. Ha ha. 

Int option
14:06

20:54 Rx

Intermediate
12:32

CTB took the longest. Nice one HQ!

Started a little ambitious and had to scale down starting round three. 

5 rounds:
15 push jerks (2 rounds w/95#, 3 rounds w/45#)
12 pull-ups w/blue band (dropped to 9 on 3)
9 SDHPs (2 rounds w95#, 3 rounds w/45#)

Time - 12:07

Rx
11:13
Collapsed on first round after tweaking bad arm. Rolled on ground for a min then got back to work. Guessing it would have been about 60sec shorter without the pause.
M/30s/225lbs

Son(14)
Intermediate reps(15,9,9) at 65lbs
16:12

Scaled pp & sdlhp to 2x35lb dumbbells 
1 set 9 strict c2b , 4sets 9 strict pull-ups 

8:26

Rx’d:  14:24

11'25" at 30 kg with jumping chest-to-bar pull-ups 

14:45 Mens Rx
Got the C2B rhythm down nicely on the third set. 

16:59 rx

14:11 RX
Fun WOD 

Rx 13:17 .... Wasn't pretty, I would like to give that another crack sometime 

39 y/o M

10:33 #75 rings to chest
14:07 #20 jumping CTB 4 rounds 

Always nice to see you Jim!

Beginner
5:44

Intermediate Option

09:40

https://youtu.be/qhMrJ6vRrTU

5 rounds for time of:
15 push jerks
9 chest-to-bar pull-ups
9 sumo deadlift high pulls

60lbs
11:10

Scaled to 5 RFT of 15-9 regular pull-ups-9, with 65#
15:43

59/5’8”/155

11:52 
95#
15 clean press
5 strict pull ups
9 sumo pulls

Rx Weight
Pull-Ups became BOR at 4th round due to hand tear
about 12 minutes

70lbs barbell, kipping pull-ups
13:46

Intermediate Option:
5 rounds for time of:
15 push jerks
12 chest-to-bar pull-ups jumping 
9 sumo deadlift high pulls
 12:37 75 lbs

Scaled to
5 rnds
15 push jrks--65#
9 strict ctb
9 sdhp--65#
12:33
m/52/175

27:25 everything felt super light, but I was super gassed in no time too. Did a set of 5 Backsquats @275 before the wod.

Scaled up and added 10 burpees to the end of each round. 22:19

m/50/86

75#
9 c2b

12:08

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting, gymnastics, weightlifting. CrossFit-specific. Core to extremity, pulling with skill, pushing with skill, jumping/landing with upright torso

					SHORT		MEDIUM		LONG

LIGHT
								x
MEDIUM

HEAVY

STAMINA SCALE
For time:
75 push jerks
60 chest-to-bar pull-ups
45 sdhp

ENDURANCE SCALE
Sub out the movement or movements you don't have the technique to do fast and replace them with something that fits the theme above (but practice them in the warmup)

COORDINATION SCALE
5 rounds of:
1:00 push jerk practice
1:00 kipping pull-up practice
1:00 sdhp practice

MY STUFF
12 push jerk, 9 sdhp, 6 strict chest to bar pull-ups, 5 rounds. In retrospect I'd have done AMRAP in like 12 minutes or something and cut out one of the movements to put more practice time on the other two

GENERAL FEAR LEVEL: 6

Beginner 
6 min ring rows 
10 OHS empty bar 35lb
Ab cash out: 6 rounds 30 sec plank 30 sec rest

Appreciate the skill work. Can always use different points of view 💪.