164

172 RX

Made it through cleans and was about to start bar muscle ups. Used 60 SDHP for row. 

RX 176, was really hoping to do 1-2 muscleup 

177 as rx’d. 
TTB broken into 5’s, wallballs in 10’s
Abs still sore from ghd. Muscle ups felt good in warmup except for right elbow in lockout. 

162 age 50, limited by toes to bar
compared to 
160 age 41, limited by cleans

180 reps, rx
Tiebreak: 13:15
M/54/174/5'11"

Rx: 180 @ 62.KG

Got thru 13 cleans. Believe I got 10 MU in 2014 but I’m older and fatter now 

205 reps Rx 

Modified:
--

100 DB SDLHP @ 2x 7,5 kg
50 toes-to-dunbbells
40 sandbag throws @ 10 kg, no target 
30 DB power cleans @ 2 x 12,5 kg
3x (20 inverted rows + 30 bench dips)

> 14 cleans  at minute 14 / Completed all rounds in 27'20''

--
Peace. 

ART/M/54/5'5"/150
AMRAP 14:00-

60 cal.row
50 T2B
40 WB 25# to 8'
30 PC 95#
20 Pull-ups

Got 2 pull-ups as time ran out. Finished in 15:30

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

189 - Rx 

177 reps with 115lb cleans. Finished the total workout in 23:55 with bar muscle ups. 

M/37/6’/180#

180 reps Rx
(Had :20 to try one strict RMU. Splits were roughly  3:30/8:30/10:30/13:40)

Dep gratias

as I didn't have a rower available, I subbed it out for a 600m run, I did hanging knee raises for toes-to-bar, and then for muscle-ups I did push ups. I ended getting 180 reps in the 14 minutes allocated. 

185 reps in 14 minutes:
60 box jumps, 20"
50 TTB
40 DB Goblet thrusters, 35 lb
30 power cleans, 135 lb
20 muscle ups

finished all the work in 19:15

187 RX tie break 11:09

163 rx (definitely felt like I could have kept going, fast on the rower, but TTB slowed me down, have to learn to get "in Front of the bar" Did sets of 5 with ~10sec breaks in between. Wallballs were 15/10/10/5 and I did fast Singles on cleans, but the plates were very bouncy which cost me some time for adjustments, also took about 30secs (total) extra for transition times. Did a few bar muscleups for fun afterwards) 

Also, the rower, wall balls & cleans were about 8’ apart from each other & they were 25’ apart from the T2B & rings. I tried to run on the transitions. 

185 reps RX 
I know my ring muscle ups are not the limiting factor. In fact they are my favorite movement & greatest strength. 🤣 I believe if I could just get myself a little more time I could complete this workout. The wall balls are what slowed me down! Anyone have some tips for a good break-down set strategy for them?! Row I went steady & calm, T2B (also my favorite) very quick sets of 5s, wall balls got slowed down a bit, cleans fast singles (2 breaths between reps,) I think I finished the cleans around the 13ish minute & still got 5 RMUs. Called myself out a few No reps on T2B when one set of toes didn’t quite touch the bar. 

Rx 159 reps
SC hanging knee raises/20# WB/95#/PU...180 reps at 13:56

Completed at Crossfit Rock Solid in Downingtown, PA on 2/18. First time in an affiliate!

178 reps RXd.

Brutal workout but nice atmosphere and nice working out with other folks for a change.

184 reps Rx. Not a PR, but very happy with that right now 

Rx 
Completed at 5:30a, sore and not awake, could do much better. Made it to rings but failed.
180 reps at 14 min

Completed the 20 RMUs after time ran out

189 RX

196 reps scaled.

M 52/195/6’
Subbed 100 sdhps for the row, scaled the t2b to 1/2 t2b, wall balls to a 9’ target,  #95 cleans and chin over bar pull-ups.  
255 reps.

M/49/5’10”/185

Sub 700m run for row = 60

155 reps

M/39/72”/170

181 as rx - “Friday night lights” at the old box I opened back in 2013. Good times. 

Scaled. 182 reps.

Rxd-ish.

185* reps

*Strict chest to bar pull ups at the end

I don’t have a C2 rower at home, can I use a different rower and submit a scaled score with video evidence for it to count?

183

181 
9’ ceiling on wall balls and Power cleans instead of cleans 
Was a ✅ day. 

Well Done !!! 

Almost Rx’d except subbed Bar MUs:
184 reps (4 BMUs at the 14 min mark)
Finished round at 17:29

140321:  165 reps

As rx’d, 180 reps.

Stopwatch glitched out somewhere during this, so I had to guesstimate the time by looking at the CD track time, but pretty sure I finished all the cleans right at or just before 14 minutes.  Row in 3:20, T2B took about 5 minutes (10-8-8-6-6-6-6), wall balls in another 3 minutes (20-10-10), and then 30 cleans (all singles) in about 2:30.  I was smoked by then – unlikely for me to get even a single muscle-up without some additional rest.

49m/5'10"/180

211 intermediate

180 tiebreaker 13:08 rxed.  

Globo wod: sorry for the late post.  If possible do this one at an affiliate (map.crossfit.com).  If not, and you're going for a score please see the workout standards sheet for filming and setup (games.crossfit.com).  If you are not able to get to an affiliate or a gym with the proper gear and ability to film, and are not submitting a score, you can do substitutions.  Row: 600m run or 45 calories assault or echo bike.  Toes to bar: stick situps (scaled-regular situps)  wallballs: dumbbell thrusters 20/15lb dumbbells (scaled 15/10lbs)  Cleans: dumbbells sub 50/35lbs (scaled 35/20), one head has to touch the ground. Muscleups: either bar muscleups, burpee chest to bar pullups, or burpee into a strict pullup. (Scaled-pullups or 2/1 ring/TRX/bar rows). 

2 muscle ups 

Do the muscle ups have to be rings or bar? 

Scaled
14 min amrap
60 cal row
50 hanging knee raises
40 wb 20# to 8 1/2' target
30 pwr clns @ 135#
20 mu
got time capped at 16 pwr clns
m/53/175

compare to rx--so not a fair comparison....
got 1 pwr cln

185 reps

https://youtu.be/B3qlUd-LCP0

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 hanging knee raises 
40- 10lb kettlebell thruster 
30 cleans- 65lbs 
20 jumping chest to bar 

183 reps 

scaled to:
20lb wallball to 10' target
135lb power clean
jumping muscle-ups

191 at 14 min

completed round at 14:56

rough splits were
row - 3:00
ttb - 3:30
wall ball - 2:00
cleans - 4:00
jumping mu - 2:30

160 reps as RX freaking TTB

M/29/220lbs

wife

175 reps Rxished 

M/43/140lb

185 RX

*135lb Cleans took 4 1/2 mins and only left 1 min for RMU.  Need to get stronger!

Scaled to knees to elbows vice TTB, and 95# power cleans
171 reps; completed PCs (180 reps) in 15:13
Great workout!  All movements with long ROM. 

140321:  182 reps within the time cap, same scales. 

60/5’8”/155

Men's Scaled at 0530 this morning.
As many rounds/reps as possible in 14 minutes
60 cal row (drag 6)
50 Hanging knee raises
40 Wall ball shots (20# - only one I have at home)
30 Cleans (Power at 95#)
20 Chin-over-bar pull-ups
Completed 1 round (200 reps/cals) with 5 seconds to spare.

Approximately 45 minute transit to work, another warm-up, then
7 RFT
8 KB swing (24kg)
8 Goblet squat (24kg KB)
20 yd broad jump
5 pull-ups
11:11
Approximately 5 minute break, then
5RFT
10 Box jump (20")
12 Wall-ball shot (14#)
200m run
10:49

Met my goal of finishing at least 1 round of 23.1 scaled.  The other 2 sequences were the mid-level scaled version of my new job's Friday 'Bullet Proof Workout'.  My legs are jello.  Can't wait to see what's in store for next Friday.

Subbed with
Dumbbell thrusters, 2x 15lb dumbbells
95-lb cleans
chest-to-bar*

165 reps

*Only made it to 15 cleans, never even got to C2B.

got through the cleans, 180 reps

Scaled :19 minutes 
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans 40 kg
20 push-up

141
60-calorie row - 4:18
50 toes-to-bars (strict) - 7:46
31 DB Thrusters @ 20# - 1:56

T2B in sets of 5. 

44m 75kg 1.7m
got to 10 wall balls then ran out of time. 
I’m going to finish this one and see what I get. 

119 reps
Rower and Toes to Bar as Rx'd
9 Wall Balls @20lbs.

119 reps
Completed the rower and Toes to Bar as Rx'd
9 reps on the 20lbs. Wall Ball

WRX 168 repa

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A test that is part of a bigger test aimed to weed out people that aren't elite at CrossFit. Monostructural, gymnastics, weightlifting. Chipper (for most people). Squatting, odd object, pulling from the hips, core to extremity.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

COORDINATION SCALE
Lose the timer and go through all the movements as listed for quality.

STRENGTH SCALE
Reverse order, go 20 strict pull-ups (or dips, whichever you need more), 30 deadlifts (if that weight is too heavy to clean), 40 wallballs (lower height and keep weight), 50 strict toes to bar, then hit the row at an all-out effort

ENDURANCE SCALE
AMRAP in 15 minutes of:
Row some distance/calories
Pick one movement from the list and a number of reps to do

MY STUFF
Didn't get to this one in time, did a different one.

GENERAL FEAR LEVEL: 7?

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
♂ 12-lb ball to 8 ft, 65-lb cleans
60 cal,50 sit-ups,40 wall balls,&12 full cleans.

170 reps. Got to 20 90lb cleans in round 1

Thank you! This is a wonderful thing for programmers. Saves so much time! Great resource to let us focus on bringing the open energy every week!