6-9-12-9-6 reps in 21:53 of:
 Thrusters , 95# 
pull-ups
Burpees 

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

14:31 - Sc (Round 1 and 2 were Rx, dropped the dumbbell on the pull-ups after that and did regular strict pull-ups. Unbroken on thrusters but had to take big breaks so idk if that was worth it.)

R1: 1:57
R2: 5:35 (pull-ups with the 50lb took too long)
R3: 9:30
R4: 12:40, dying
R5: 14:31


Lesson Plan
GWU
3 rounds of:
8 Single-arm ring rows, each side
20-sec. Weighted kettlebell ankle mobility, each side
8 kettlebell clean*
20 line facing jumps

SWU
4 reps each with an empty barbell
Pause front squat
Front squat
Push press
Thruster

BU
Front Squat
5x5
Weighted Pull-up 
5x3 (Single-arm ring row)
-every 4-minutes

Then,
2 sets of:
3 burpees over the bar
3 thrusters

WOD (18-minutes)
Goal of 15-minutes

CD 
Laying twist stretch, each side

6-9-12-9-6 reps for time of:
Thrusters 135lb
Weighted pull-ups 35lb
Burpees-over-bar
32:29

As rx'd, 21:42.

Took this at about 90%.  Unbroken thrusters except set of 12 (8-4).  On pull-ups, I started by using the weight belt w/ chain, and a 45# plate, and a 2.5# change plate.  Ugh…it was cumbersome as it swung back and forth.  After the set of 6, I switched to a 40# weight vest with a 10# plate threaded through.  That was way better.  Did the rest in about 2 sets for each round.  Did tear a callous in the second round of 9, but adjusted my grip and was able to finish out without issue.  Burpees over bar felt surprisingly fast today – I think just bearing down on them is the key (at least for this smaller number of reps).
 
50m/5'10"/180

Front Squats: 55.5-60.5-65.5 kg
Did not complete as knee pained a lot today and could not bear heavy weight as compared to previous days where I could do.

WOD Scaled to:
 35.5 kg thruster, 7.5 kg pull-ups

Time: 26:04

DB Thrusters 50’s
wt pull ups 50
burpees over DBs

14:50

Rx w/ 53lb Kb hung from waist
20:56

M/37/6’/175#

16:56 intermediate 

Deo gratias 

M/51/190

95#
Strit pull ups

14:14

Warm Up

AMRAP10
:30 Samson stretch e/ side
10 pvc thrusters 
10 pvc good morning 
10 AbMat sit ups
10 pull ups
10 push ups

METCON (scaled)

For time:

6-9-12-9-6
db thrusters @ 35# dbs
pull ups w/ 20# weight vest (kipping)
burpees over dbs

TT: 20:38

M // 50-54 // US

27'13''

10:51
100# thrusters
Strict pull-ups
M/54/175/5'11"

40# dbs for thrusters, 15# kb for pull-ups, jumped over rope

25:22

95lbs, ring pull-ups, normal burpees

15 mins

75lb thrusters, 25lb pull-ups, 13:52

Hoped for 11-12 range but really slowed down the stretch.

14:01 Rx’d 
Bodyweight:167lbs / Age: 28 years old 

Did 30 lb thrusters
Ring Rows
Burpees(modified)
total time: 18 mins

16:54
DB Thrusters @50lb pair
35 lb pull up
regular burpees

Forgot to time but felt good about it!

FS - 95/115/135/- turns out 135 is my one rep max

65# thrusters
assisted pull-ups 55# (100# of weight on my own)

Scaled/changed to: not for time:
6-9-12 reps
unbroken thrusters at 115
weighted pullups with a 35lb dumbbell
(broke 12’s into 6-4-2)

did yesterday

11:58
Front Squats 45, 55, 65, 75, 75, 75

Had to leave out 15 burpees due to asthma
thrusters 40lb
assist pull-ups at 185 (I weigh 205 and am TOO bottom heavy to move my weight)

21:23 scaled to Beginner

Front squats: 4 rounds, 3 reps ea: 75 lb, 95 lb, 100 lb, 105 lb

14:04

95lbs/15lb 

15:55

35kg thruster
banded pull up

20 Kg empty barbell thrusters
Regular kipping pull-ups

8:35

115# Front Squat
75# thrusters
13:53 metcon 

18:50 
*95lb thrusters
*10lb db pull-ups 

Thrusters @35kg
Strict Pull Ups
Bar Facing Burpee
17:58 min

M/27/6'2"/190

135-175-205-225-245

6-9-12-9-6
135 first 7 reps, then 95
No extra weight on pull-ups (just Body weight)
~30 minutes

M/44/6'2"/200#

6-9-12-9-6
Thrusters 95lb
BW pullups 
Burpees

17:34

21:31-Scaled 

95lbs for thruster, started with 35lbs for SPU then 25lb, then BW.

Burpees normal

Whoop strain- 5.6 

30:36
115lb Thrusters
Kipping pull ups

95-115-135-135-155

6-9-12-9-6
thrusters 95lb
pullups (strict for 6-9-6 then assisted 6-9-6)
bar facing burpees

13:35

M/35

Thrusters 66lbs
Strict pullups no weight
Burpees over bar

Today sucked, started again from 8months out of trainning and today showed that. WILL GET BETTER

Time 13:16

M54/217 lbs. 
6-9-12-9-6 reps for time of: 29:20
Thrusters
pull-ups 
burpees 
95 lb thrusters 

Time was 7:03

FS:  185/200/215/230/240#

6-9-12-9-6:
thrusters @ 135#
pull-ups (no weight)
burpees

had to do this due to time constraints. 

21:43
70lb thrusters
30lb [ugly] weighted pull-ups

63/M
95# Thrusters 
25# Weighted Pull-ups
Burpees over Barbell
23:30

19:10 rx

RX: 17:06

FS: 60/70/80/90/100 kg

12:26

105lb thrusters
Strict pull-ups, BW
Burpees

F/46 Scaled to beginner
Subbed 20# dumbbells for thrusters
Green band for pull ups
Burpee over dumbbells
11:58

Intermediate:  15:20

Opted to make up Friday’s DL/FS dose of hell (prior to today’s workout) instead of the 5x3 FS. Results posted there.

5x3 @ 90Kg

Subbed 20Kg DB, 20Kg weight pull up, burpee over the dumbbells

9.54

17:36
75 lb thruster 
bodyweight strict pull-ups

14:34 scaled 
55lb thrusters 
Banded pull ups with green/blue 
Lateral burpees over bar, step overs 

FS - 85, 95, 100, 105, 90 

13:51
55# thruster
assisted pull ups on one of those commercial contraptions…

front squats: 80-90 (only 2)-80-80-80; felt heavy today, but did em on a smith machine, which I’m not used to using

FS: worked up to 185# (hands crossed c/ of wrists and elbows)

Scaled to 95/25#
15:49

That was rough.  Still sore from Friday and Saturday (bulletproof and Chad prep).  Nice one!

14:17

95 lb thrusters
6-9 burpee over bar, then 12-9-6 incline push-up due to wrist pain
box assisted pull-ups 

naptime gainz - 15:34
beginner w/2 20# db thruster, green band strict pull-up & burpees

I like this rep scheme!

FSx3  115-135-145-155(2)
FS 3rm is 190#, almost 4 years ago, back when I was doing a lot of FS. 

Scaled WOD to 85# thrusters, 10# PUs, and lateral burpees over bar
16:11
Good one. 

61/5’8”/154

Scaled:
Kept the Front squats light and did sets at 115lbs. I figured I got plenty of volume Friday.

50lb dumbbells for thrusters
25lb weighted pull-ups
Burpee over dumbbells

10:50

Full Session

185-205-225-245-265lbs.

Rx   13:18



*That was BRUTAL!

19:39 Rx  pull ups ate me up more than expected. I suppose the 60 bar muscle ups from yesterday didn't help 🤪

FS 165-185-205-205-205 these turned into singles  /c of wrist pain 

Intermediate 12:49

M/39/72”/170

FSQT 80,90,100,100,115 kg

workout as intermediate 18:47

Beginner option:9:14
45-55-75-85-95

Front Squat:
115-135-155-185-205lbs

WOD, Intermediate option (115lbs; 35lbs)
17:58

SC 95#/25#...35:20

6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar
 115-lb thrusters,25-lb pull-ups
total time 15:24”
front squat :3-3-3-3-3
60-80-90-90-105 kg in 8 minutes 

Getting back in the saddle
6 ea x 4 rnds @ 75#
12:05

20:59 RX
Bit of a grind

FS
115/125/135/150/185--2, the 3rd was too shallow
due to the fact that the "lights started to dim"
Scaled wod to
30# db's thrusters
20# mostly strict pull up
burpees jump to 2" above reach
16:06
m/53/175
Very happy w/ FS #'s--
Not very happy w/wod time:)

53/M
Scaled @115, simple PU
TT 22:14

Globo wod: for the dumbbells sub dumbbell thrusters 35/50lb dumbbells (if scaling use the same weight as the pullups), and do the burpees over one of the dumbbells.  

For Front squats, if you are using iron plates today use a rack and spotter arms or a spotter if your going for a max.  dumbbells sub pistol squats 3-3-3-3-3-3 each leg, alternating after each set. Add weight using a single dumbbell as necessary.  If you don't have pistols yet spend 10-15 minutes working on progressions, then do bulgarian split squats using the same scheme. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting, gymnastics (kind of), monostructural (kind of). Pulling with an emphasis on strength, range of motion, squatting with upright torso demand, changing orientation, separate strength piece that might make one of the workout elements feel a little easier.

ASSUMED
Weighted pull-ups add to the conditioning feel, not give an extra rest
135-lb. thrusters is a medium weight, maybe a touch more than medium
You have no other method of keeping the jump honest in the burpee other than jumping over a bar
You are not going to go for a true 3-rep max on front squats

FORMAT/MOVEMENTS QUESTION
Same as list time, and one that is good to ask yourself often: what is the limiting factor for me being the target audience for the workout?

STRENGTH SCALE
Sub heavy front squats for thrusters, lose the separate 3-rep front squat thing, turn off the timer

POWER SCALE
Do each station as rx'd as fast as you can, rest as needed between stations

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
10 front squats
10 push press
10 kips

MY STUFF
Rest day for me today. Still on 3-on-1-off

GENERAL FEAR LEVEL: 7? 8?