4+1

4

4

4

4+1

24 Rds +1 RX

M/41/5’9”/190#

5 rounds plus 1 rep

4 rounds plus 13 reps

4 rounds plus 9 reps

4 rounds plus 1 rep

4 rounds plus 2 reps

M/27/5'8"/175lb

CrossFit AFK

5+4- 5+2 - 5+1 - 5+2 - 5+2 - Rx (25+11, push ups were tough. Felt those sit ups.)

Rx'd

4 rounds

4 rounds

3 rounds

3 rounds

3 rounds

CFWU + 5:00 Row/~1100meters

5 cycles with #95 on the power cleans

Just read comments thought the squats was backsquats at weight.Makes sense as to only barely being able to hit 2 sets each round.

The Chief

Intermediate Option:

Max rounds in 3 minutes of:

3 power cleans 125lbs

6 push-ups

9 backsquats 125lbs

Rest 1 minute. Repeat 5x.

Score Rd1=2sets, Rd2=2sets-4reps,Rd3=2sets-4reps, Rd4=2sets, Rd5=2sets-4reps.

PushUps were irrelevant and the cleans were quick. Wonder how this would have went with air Squats. Oh well, plan on doing MURPH prep EMOM of 3pullups, 6pushups, 9squats tomorrow anyways.

Maxed out PullUps today. 12! Still can't get to 13.

Maxed out PushPress today 185lbs!

19 rounds + 6 push ups …started where I left off on the last interval.

The Chief

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 squats

♀ 95 lb ♂135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Rx 60kg

cycles 4

cycles 4

cycles 4

cycles 3+3

cycles 3+1

Rx (60kg)

5

4+15

5

5

5

M/50/88

115#

1.4r+3

2.3+6

3.3+8

4.3+12

5.3+9

Scaled to #45.5 kg

3 rounds

3 rounds

3 rounds

3 rounds

3 rounds+1 pc

M/48/5'8/#215

EMOMx15_#100 SB cleans

RX weight not rest time

F/25/5’5”/135#

oops. Thought it was 2 minutes rest. not

lying.

RX rounds & reps

(4)(4+1)(4+1)(4+2)(4+3)

did the push press WOD after

36 / M / 5'9" / 135lbs

3 cycles, 20lb dumbbells power cleans

3 rounds + 3

2 rounds + 3 + 6

2 rounds + 3 + 1

Max rounds in 3 minutes of:

3 power cleans @ 30kg

6 push-ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

259 reps

Rxd

3r+3

3r+2

3r+2

3r+3

3r+12

M/37/6’/178#

5/5+1/5+1/5+1/5+2 Rx

(1st cycle power clean singles)

Compare to 180112: 5+1/5/4+5/4+2/4+1

Deo gratias

33 / M / 5'7" / 185lbs

1st WOD ever for me :)

Scaled 115lb:

3

3

3

2

3 + 2 Power Cleans

Completed 5/8/23, scaled to 65#, 13 + 12

Modified:

--

Max rounds in 3 minutes of:

4 DB power snatches @ 15 kg (2L + 2R)

6 push-ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles

> 3 rounds across all cycles.

--

Peace.

Is the Rx weight for the cleans? The squats? Both? Please do better at explaining the WOD

I did an Scaled version: 3 Cycles of 3 Max rounds in 3 minutes of:

3 Power Cleans 117 lb

6 Pushups

9 Air Squats

Rest 1:30 minutes.

I completed 3 Rounds on each Cycle for a Total of 9 Rounds.https://youtu.be/o2k4eecIPts

4+8

4+8

4+17

4+14

5+3

completed with my three yr old by my side trying as hard as she could to do the movements w/ 10# bar

Beginner Option:

Max rounds in 3 minutes of:

3 Power cleans (95#)

6 push-ups

9 squats

5+11

5+9

4+8

115

1 3x

2-3x

3-4x

4-4x

5-5x

Intermediate Option:

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 squats

125 lb

Rest 1 minute. Repeat for a total of 5 cycles.

3 rounds

3 rounds

3 rounds

1 round

2 rounds

5+9

5+4

6+1

6+2

6+3

rx

M/54/175/5"11

Ladies Rx

5+3

5+4

5+3

5+3

5+2

RX

1. 2Rnds
2. 1+9
3. 2Rnds
4. 1+9
5. 1+3

RXd at home.

5 rounds every time except round 2 which I got 1 clean in after 5.

took a few days off, felt good to be back.

Max rounds in 3 minutes of:

3 power cleans, 95#

6 push-ups

9 squats

3+1 - 3+3 - 3+9 - 3+10 - 3+5

Finally a wod I can Rx!

3+1/3+2/3+2/3+1/3+1

“THE CHIEF” is one of my favorites 🔥♥️

Women’s RX (95lbs)

SCORE =

C1: 5 Rounds + 9 Reps

C2: 5 Rounds

C3: 5 Rounds

C4: 5 Rounds

C5: 5 Rounds

Total: 25 Rounds + 9 Reps

(459 Total Reps) 😎

Rxd 135#

5rds + 3

5rds + 1

4rds + 10

4rds + 12

4rds + 6

That was a doozy…

M 52/195/6’

5+3+3

5

5

5

5

The Chief

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 squats

♀ 95 lb ♂135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

20 completed rounds

4 rounds each set

35yo

Male

5'7

190

rx

3 rnds plus 3/6/2

3 rnds plus 3/6/3

3 rnds plus 3

3 rnds plus 3/2

3 rnds plus 3/1

m/53/175

I've done this a couple of times in between the compare to date--I'll see if I can find them.

compare to

Round 1 4 Rx'd

Round 2 4 Rx'd

Round 3 3 115# PC

Round 4 3 115# PC

Round 5 3 115# PC

I love (and hate) this one! Been too long….

Rx’d:

Cycle 1: 6 rds + 14 reps

Cycle 2: 6 rds + 1 rep

Cycle 3: 5 rds + 14 reps

Cycle 4: 5 rds + 11 reps

Cycle 5: 5 rds + 3 reps

08 April 2020 (last time I did this):

6+13, 6+1, 6, 5+2, 5+1

130203: 4+9, 4, 4, 3+9, 3

Damn that round 3.

5+3/5/5+2/5+4/5+4

115lbs

GWU: 3x 1minRow(others stretch)/10 SL KB DL/10 KBS/5 SL SA KB Press

SPWU: Sqt Therapy/Push-up WU & Scales/PVC PCL Prog/Empty Bar Prog/^Wod

Cool Down: Hips&Hammies/Shoulders

5 x 3Min Rds 1 Min Rest

85lb PCL

4cyc + 1PCL

4cyc + 3PCL

4cyc + 3PCL

4cyc

4cyc + 2PCL

Scaled to 105 lbs

16 total rounds plus 59 reps.

Total reps- 365...if my math right.

4/4/4/4/5+3 power cleans + 3 pushups

135lb power cleans

Scaled to 115#

4+14

5

4+11

4+3

4+1

Quads were burning. Good dose. Hooyah!

Rx

3 plus 9

3

2 plus 9

2 plus 3

2 plus 3

4+3,4,4,4,4+1, rx’d. Freakin killer.

Rx in the sunshine

6r, 5r+12, 5r+6, 5r, 5r

Son(15)

Women's Rx(95lbs)

4r+3, 4r, 3r+14, 3r+10, 3r+9

Scaled to 105# PCs

5 - 5+2 - 5+2 - 5+1 - 5+3+2

25 rounds + 10 reps + 460 total reps

One of my all-time favorite CF workouts

170912: 20 rounds + 7 reps at 120#

150118: 25 rounds + 10 reps at 125#

130203: 20 rounds + 21 reps at 115#

120502: 18 rounds at 115#

Intermediate Option:

Max rounds in 3 minutes of:

3 power cleans

6 push-ups on knees 

9 squats

♀ 85 lb ♂125 lb

Rest 1 minute. Repeat for a total of 5 cycles.

1- 3 rounds + 6 reps

2-3 rounds + 1 rep

3-3 rounds + 3 reps

4-3 rounds + 2 reps 

5-3 rounds + 2 reps 

22 kg (48 lbs) DBs

4 rounds

4 rounds

4 rounds + 3 reps

4 rounds + 9 reps

5 rounds + 5 reps

https://youtu.be/v8OSrsvIWkc

5,5,5, 4+12, and 4+14

440 total @RX

95lbs bar

4 rds + 3 pc = 75 reps

4 rds + 3/6/1 squats = 82 reps

5 rds + 2 pc = 93 reps

5 rds + 1 pc = 92 reps

5 rds + 3/6/1 squats = 100 reps

Total = 81 power cleans + 150 push-ups + 209 squats = 440 reps

I had not yet discovered CrossFit last time this was posted in 2013.

Managed to complete 5 rounds every interval

M/48/6'2"/185#

Scaled to 115# the rest as rx'd

4 rds + 15

4 rds + 16

4 rds + 16

4 rds + 16

4 rds + 16

Compare to with same scale, I was a little over a year into this workout adventure

3 rds + 6

4

4

4

4 rds + 1

Is it free squats or weighted squats and if weighted the weight for power cleans and barbell squats has to be same as well. Please tell?

Intermediate RX

4 rd + 3 rd + 3 rd + 2 rd + 2 rd + 2 reps

m/37/5’9”/212

M54/5' 5"/150ish

Scaled to 115# PC

4+1

4+2

4+3

4+3

5

Rx

5 - 5+3 - 5 - 5+1 - 5+11

3R+5r, 3R+3r, 3R+3r at 30 kg

Didn’t count but sweaty !!

moderate load and low reps made me go unbroken all the way

heart rate

13’ in zone 3/5

5’16 in zone 4/5

whoop stress 9.2

Globo wod: dumbbell sub is 35/50lb dumbbell power cleans. Bodyweight sub is jumps to a 20/24 inch platform or broad jumps.

Champions Club Scaling Notes

RANT

Man... big ups for bringing this one back! This is a great workout design and is really simple to scale for intensity. I think the main reason I love this is because it gives a lot of opportunity to practice speed. Grace, Fran, Isabel... those workouts are done so fast; either you have it or you don't. An intermediate athlete, or beginner, could end up getting better scores as thee workout progresses and they find an extra gear.

WORKOUT THEMES

Honorary workout (though not listed in the Heroes section?). Squatting, pushing at midrange, jumping. Gymnastics and weightlifting. See rant.

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

COORDINATION SCALE

AMRAP in 20 minutes of:

10 cleans

10 push-ups

20 squats

STAMINA SCALE

Same format, but do 1 minute of cleans, 1 minute of push-ups, 1 minute of squats for each round.

SPEED SCALE

Sub kettlebell swings for power cleans, rest 2 minutes between rounds

MY STUFF

Really checked the box today. Didn't plan on getting to it, but ended up doing 2 rounds after the 5:30 session. Coach Casey and Mr. Kuiper and Jay kind of encouraged me to do it without really knowing. Glad I did something.

GENERAL FEAR LEVEL: 9

Intermediate Option:

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 squats

 125 lb

cyc.1 3-rds

cyc.2 3-rds+3

cyc. 3 3-rds+6

cyc. 4 3-rds+10

cyc. 5 4-rds