4 rounds Rx

4+31 RX

M/40/5’9”/195#

4 rounds +16 dubs, rx.

M/27/5'8"/175lb
CrossFit AFK

7+6 - Rx (Tripped one round somewhere. Quads all day.)

5 complete plus 23 dubs. Muscle/power clean unbroken. First set of dubs unbroken but tripped up more and more each round. 

subbed TJs and 40# dbs

2 rounds + 5 TJs

Rx 3 rds

M/43/140lb

6+17 RX

Intermediate 
5+9

As rx'd, 5 rounds + 15 DU. 

Pedal to the metal.  Unbroken dubs in rounds 1-2, one trip in 3, two trips in 4, three trips in 5.  Unbroken cleans until round 4.  Oxygen debt (?) started to take a toll on forearms for some reason.

50m/5'10"/180

6 rds + 18 reps

Rx 

scaled to 50# db hang power cleans
5+7 reps

M/30y/90kg/185cm
5 rounds

catching up on comments. completed 3/29. RXd.

3 rounds + 8 DU.

DU's were the limiting factor. All PC's unbroken. Did 21 more PC's in two sets after to hit the 36 mark.

M 57 5'11" 200
Single unders total 600
Cleans at 65lbs total 25
Cleans at 85 lbs total 25
10 mins 

Intermediate Option:
Complete as many rounds as possible in 5 minutes:
60 single unders 
5 power cleans
♀ 75 lb 

4 rounds + 60 single unders 

5 min AMRAP
50 single unders
5 DB power cleans, 35# DBs

6 rounds + 50 SUs

M/37/6’/177#

5+21 Rx
(power clean sets unbroken)

Didn’t get to 230325 so rested ten minutes then did:
25-20-15-10-5
GHD sit-ups
hip extensions 

Deo gratias

4 rounds plus 11 DU

M/30y/185cm/90kg

5 rounds + 15DU

4 rounds plus 11 DU rx

M/48yo/5'8/#215

5+5_Rx

4 rounds RX

Rx 5 rounds + 8 double unders 

60kg, 5rds 33reps

I did this WOD with Single Unders and 115 lbs in the Power Cleans.I completed 2 Rounds.

Beginner Option:
30 single-unders
5 power cleans @ 95lbs

6 rounds

Performed @135lbs but only 15 DUBs each round, still learning them and didn't want to spend the whole time tripping over the rope
1 rep shy of 6 rounds

Son(15)
15 DUBs and @115
3 rounds + 2reps

Modified/scaled
5min AMRAP
30 DU
5 DL to shrug 125#
3+20

Had an arthritis treatment in the right elbow this morning so it was a no-go on PC - modified the lift to something I could do and focused on speed of the bar.  I had a feeling DUs would kill my number of rounds (too much tripping).  I went unbroken in round 1 but they fell apart after that.  I did 5 rounds in total to force the DU practice.  Rounds 3 and 5 were much better than 2 and 4 but still broken.

Beginner Option:
Complete as many rounds as possible in 5 minutes:
30 single-unders
5 power cleans
♀ 35 lb ♂ 45 lb

4 rounds

4 round+ 21 reps
30 single-unders
5 power cleans, 95#

5min AMRAP: 8rds+14

30 DU’s
5 PCL (95lbs)

GWU: 2x 1min SU’s/15 Hip Ext/50’ Bear Crawl/2x :30 Banded Front Rack Stretch

SPWU: DU’s pract.
PCL PVC Prog. x5/ Empty Bar/ ^ WOD

Cool Down: Feet&Calves/Roll out back 

5R’s of 65lb PCL and 30 SU JR plus 13 SU JR.

5 rounds, 135# hanging power cleans and 100 singles.

Rx- 9 rds

Rx’d: 6 rds 

Nice one! F!kkin’ dicey at the end.

Beginner Option:
Complete as many rounds as possible in 5 minutes:
30 Jumping-Jacks
5 power cleans (85#)

5 full + 30 JJ’s

5 rounds

95lbs

7 rounds rx double unders + bar @145 :)

5+5 at 50Kg

Rx   7 rounds


*unbroken on both.

Rx 4 rounds

4+29 #135 jumped on 5” of plates 

3rd time trying to post. 
5+40, singles and 115. 

9r+23du rx

My quads still crying Chelsea, but this was perfect for today

2x 35lb dumbbell power cleans (still nursing the delt)
4 rounds

Rd.2 DUs were a disaster. I want another crack at this one; I'm sure I could get 5 rounds.

6+24 Rx

M 52/195/6’
6+15.  Scaled to #110 on the cleans.

Scaled/subbed to jump and tucks and 105# PCs
4 rounds + 25
5 rounds in 5:28

60/5’8”/155

30 DU/5 PC @ 135lbs

4 rounds + 32 reps

With best Partner of the world: Wife <3
Endurance
1 Tabata Abs
1 Tabata plank/knee raises in Rings
10' handstand/ handstand kipping push up excercises 

WOD
30 single unders
5 power cleans @ 110 lb (wife 55 lb)

6 rounds : 180 SU - 30 PC : 210 reps
Wife: 5.5 rounds : 180 SU - 25PC : 205 reps

M42/82kg/183cm

M/39/72”/170

5 + 3 rx. Body’s still feeling Chelsea 

M/48/6'2"/185#

Did this 2 ways...

Scaled to women's rx'd got
6 rounds + 25 
Took 5:00 rest then modified it with 35# DxKB cleans got
6 rounds + 30 + 1

Rx 
5 rounds

Complete as many rounds as possible in 5 minutes:
30 single-unders
5 power cleans
95-lbs
5-rds

Rxd 3r×31

Complete as many rounds as possible in 5 minutes:
30 single-unders
5 power cleans 122 lb
total 5 round 

Female Rx

6 rounds + 4 DU

6 rounds, double-unders and 20 kg barbell

6 Rnds
50 SU
105#

Globo wod:  dumbbell sub is dumbbell power cleans 35/50lb dumbbells.  If you don't have a jump rope today sub 15 hops across the dumbbells or barbell per round. 

Champions Club Scaling Notes

RANT
I wanted to touch on Patrick A's comment a few days back - my bad, didn't check it then. So today is obviously a short-duration workout, and on most max effort days I label them as short-duration workouts, but sometimes max effort days take longer than a Hero workout. So why label them short? Well, I kinda base it on how well I recover between sets. So, for example, doing that rep scheme of 1-10-1-20-1-30 on front squats, or even 5 sets of 10 on deadlifts gives a workout feel more along the lines of a Hero workout, whereas the max effort deadlift workout from a few days ago felt like a short burst of energy, then I'm recharged by the next attempt. Now for this workout you could apply similar thinking: I would bet for a lot of you (and me when I'm being soft) this becomes an interval workout with short bursts of effort and then a rest. Check down in the HOW SOFT AM I BEING SCALE, but I'd be willing to bet a lot of you are resting for almost half of this workout (top or bottom of clean, transition between reps, transition between movements, mess-up on jump rope, etc.). So really, my point is it's not super clear-cut what exactly constitutes a short, medium, or long duration workout, so I think it helps to play it by what it feels like.

WORKOUT THEMES
Monostructural (with accuracy) and weightlifting. Assuming double unders are unbroken and cleans as well. Jumping with weight and jumping with elasticity/accuracy. Upright torso.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM			x

HEAVY

ENDURANCE SCALE
AMRAP in 5 minutes of:
10 kettlebell swings (jumping with weight)
10 box jumps (jumping with elasticity if you touch-and-go)
*practice cleans and double unders in warmup

COORDINATION SCALE
5 rounds of:
2:00 power clean practice
2:00 double under practice

HOW SOFT AM I BEING SCALE
Either have someone watch or record yourself and post the total time you rest (literally not actively doing a rep) to comments.

MY STUFF

GENERAL FEAR LEVEL: 7