17:01 - Rx’d
PR!!!

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14'55" - Male intermediate option: 35lb DB's
45 yo - Brazil 

10min38
Rx

Modified:
--

3 RFT of: 

21 burpees + 
21 dumbbell snatches @ 15kg  
21  dumbbell thrusters @ 2x 12,5 kg

> 21'21''

Before: 1 round of 7 reps for each movement
After: 2 rounds of 15 for each movement

--
Peace. 

As rx’d, 9:59 (PR).

PR by 25 seconds, but it hurt pretty good to get there.  Kinda glad I didn’t check my notes for last time (scary), but it would have prepared me a bit for thrusters.  12 doesn’t look so bad and that first round is a trap – by round two I was having trouble with both the squat and the press and had to break.  Went 12 / 8-4 and 6-3-3.  Round times were 2:45 / 3:25 / 3:50 compared to 2:50 / 4:00 / 3:30 last time.  From this I can tell I earned the PR in round 2 but the wheels almost came off in round 3.  Went unbroken on first round of snatches, and 12-9 left-right on rounds 2 and 3.  Snatches made thrusters much harder.  Honestly, I think this one hurts more than Helen.

49m/5'10"/180

10:58 rx
13:32 rx Jan1021

M/36/6’/178#

13:39 Rx. Double ouch. 

Deo gratias

12:29 @45lb

16:20
20lb
20 burpees
21 dumbbell snatches alt
20 dumbbell thrusters (misread the workout) 

12:28 Rx

My low back got tired. 

11:31

Did one round with 50’s then switched to 35’s for the last two rounds

M/29/6’1”/200lbs

11:50 20 kg db

14:27

12:18 w/ 35# DB
first workout in a while. 

10:45 rx
Demo video was amazing.  Thanks, Amy!
M/53/175/5'11"

I did 15:32.
Thanks for the workout, i will relay it on my blog proteine-musculation.fr

* Intermediate option
*Thought it said 20 thrusters when I originally looked at it
16’53”
32/M/5’11”/185

Had 15 min

score- 2 rds +15 burpees done rx

Rx: 13’32

RX 13’32

Intermediate 
13:23

16:10 with 20lb db

Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♂ 35-lb. DBs
14:33

210110 - 12:27

rxd
17:20

10 mins, scaled.

Scaled to 25# db. Baby still asleep in the car seat on the floor next to me. walked into the living room and did it cold in work clothes. Fitness was achieved 

12:30 RX’d

M/36/210/5’10”

Scaled to beginner standards 

4:19:06

First wod in about 3/4 years.
mainly powerlifting but using the daily wods as my cardio work.

M/31/245

18:03 rx 

34/M/75KG - 2rds 14:58 as rx

15:35 RX - thrusters brutal
33/F/128#

3 rounds in 19:03 of:
20 burpees
21 dumbbell snatches, 35#
12 dumbbell thrusters, 35#

8'05" RX 

14:37

3 rds
20
burpees
21 db snatches @ 25 lbs
12 db thrusters @ 25 lbs 

Intermediate Option

10:07

https://youtu.be/P-xhQCZDzyw

50lb dumbbell 

10:25

10:08 intermediate 

Rx 19:42. The thrusters were a killer.

RX 13:00 minutes
I said, I have 2 legs I should beat Amy’s time. 🤣 Yup, I was eating humble pie when I realized I still had a whole round left at 9 minutes. 😅 AMY YOU ARE A BEAST & A BEAUTIFUL INSPIRATION! Keep it up! 🥰

M/48/6'2"/180#

Scaled to 40# DB/DB's the rest as rx'd 11:54...compare to was with 35# in 10:20

Rx

Locking in last thruster at 12:00
Then ⚰️💦

M/30s/225lbs

Intermediate
3rds: 9:28 

210110: 10:43 w/35lb KBs

GWU: Full Body Rotations
3x Waiters Carry(35lbs)/5Burpees/10Sqt

SPWU: DB Sqt/DB Press/DB Thrusters ^wod
DB SN ^ wod weight

COOL DOWN: Arms&Shoulders/Legs

1/10/21: Sc to 35# DB...14:39
Today: same SC...15:18

M/41/190/6’0”
Rx
13:04

Haven’t done DB thrusters in a while- much harder than I thought they would be. 

Amy is a total badass!

3 rounds for time of:
10 burpees
12 dumbbell snatches 25#
9 dumbbell thrusters 25#

7:17

Intermediate (35# DBs are the heaviest I have)
11:35 (PR)

Compare to 210110: same scale 13:05
Straight beat down.  Time was better today, but man I had to work for it.  Unbroken all burpees and snatches, broke only once each set of thrusters, but transitions between each station were too slow on account of trying to maintain consciousness - especially in rounds 2 and 3.  Speed of burpees took a dive in round 3 as well.  Great way to wrap up the 3 day series.

9'02" (beginner, 15 kg dumbbells)

9:30 - 30lbs dumbbells

compare - 9:33

M/27/5'8"/170lb
CrossFit AFK
10:42 - Rx

(Chest was hit pretty hard going back into those burpees. Unbroken, but had big breaks going from snatches to thrusters. Burpee speed droped off hard on last round. 12:21 last time, with 10 thrusters per round.) 

Rx’d:  15:25 (PR)

210110: 18:43

13:10 15#

13:39 
Scaled to 35

14:31 with 35s

15:57 with 40’s for DB. Last was 16:29 same weight. 

16:53 RX.....Ouch...

First time performing the benchmark.
Finished Rx in 8:03.
The Thrusters were the worst 😮‍💨🤮Much better with DB versus BB though.

50lb dumbbells 

13:52

17.5kg

8.36

11:20 intermediate (35#). Not in very good shape and broke it up throughout with little rests. Feeling like a fat 58 year old that's coming off 100 day party (probably cuz it’s true 🤪). 
Getting back on the horse 🐎. I’ll retest in 100 days and let ya know how it goes. ☮️ 

17' 30"
Thank you Crossfit Royalty in Audubon, PA where I started 2 years ago. Though I am no longer with them, I am able to continue my crossfit journey right here.  Thank you for this site.

12:22 with 35# DBs
Alternated hands every 5 reps for the snatches 
A good one HQ!

Impressive WOD demo video. 

60/5’8”/155

12:18 RX 😍🎂

35.5lbs dumbbells
13:44

really struggled on burpees rds.2-3
last time, ~same weight~ sub-12mins

Intermediate WOD:
16:05

13:35 Rx PR!

210110 18:39 @ #35

Note took a lot more breaks and I wanted to. Struggled on thrusters. 

Afternoon 5.7 mile run 1 hour 

13:30 beginner mod

Beginner Option:
3 rounds for time of:
10 burpees
12 dumbbell snatches
9 dumbbell thrusters

11:27 RX…unbroken snatches, broke thrusters 7/5 for 2 rounds then hung on for all 12 at the end

13:04 RX
M/33/5’-7”/175

Rx 14:59
left shoulder felt better but still limiting 
db snatch put db down each rep so I wouldn’t have to catch with left shoulder 

Scaled to 40# db's
17:58
m/52/175
compare to w/35# kb's
18:58
It's still the F'n burpees.....
Great video-You crushed it Amy.

Rxd. 

13:48. 

unbroken first round. Thrusters broken 6-6 next two. Steamy 24 F garage workout this morning! 

Globo wod: as Rxed.  Scale as necessary.

Can one be anymore badass? I think not! 👏👏👏

wow she is amazing!

Champions Club Scaling Notes

RANT
Around when these workouts were coming up in late 2020 and 2021, I was getting all grumpy, thinking it was the new regime's attempt to put their stamp on Coach's benchmark workouts. Now I'm in two minds about this, the first half of me still thinks the same. But also, taking me for example, how much better am I really going to get at Helen? For CrossFitters with 10+ years of experience, benchmark workouts in their wheelhouse are going to end up being a test of How Close Do I Want To Get To Dying Today? and even if you completely empty the tank, there are a lot of external factors that would go into whether or not a pr happens. JT or Diane: Those are not in my wheelhouse and I can see myself making improvements on those for as long as I want to keep working on my shoulder strength; 21 swings and 12 pull-ups and 400m run has a lot less room for improvement (for me, at least). So today I think a good question to ask yourself is: would Helen be a better test for me or something different?

WORKOUT THEMES
See rant. Monostructural (I'd count burpees here as monostructural), weightlifting, weightlifting. A twist on a classic benchmark with a bit more stamina.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

STAMINA SCALE
1 round, mush everything together

ENDURANCE SCALE
Helen, don't pace the run you pansies!

STRENGTH SCALE
Sub push-ups for burpees and go as close to rx as possible on the dumbbell. Split reps in half and double the rounds if needed

MY STUFF
Did 400m run instead of burpees and 40# dumbbells. 9:27. Rough dose.

GENERAL FEAR LEVEL: 8