It was actually 19:23

18:23 - Rx’d

13:31 RX

M/41/5’9”/195#

8:53 
@70kg
30 »

M/33/214lbs/5'7"

ForTime ~ (10:00)
21-15-9
BoxJumps 24"
12-9-6
Clean&Jerk 135lbs

WarmedUp with BoxStepUps. Legs felt not heavy after a good leg day yesterday. Box Jumps were not hard and consistent. Jumps used to gas me, but not so much lately😊. Clean&Jerks gassed me. Broke up the first set into doubles and the rest tripled. This workout was heavier then intermediate grace (115lbs~5min). A little too much time starting at bar, but no redlining, but close. Maybe will have to try Rx grace soon. 

All in all, have had back to back amazing lift sessions at the college gym. I usually have the box room to myself. Yesterday was pull and legs. Today was bench with clean and jerk. I'll have to do some pushups for volume later this week to get more push volume. Feeling great and love back at the college gym.

completed 11/19 in the home gym. Intermediate scale but upped the weight to 155 lbs.

7:57.

fun and fast!

30-in box, 48.5 kg power clean and jerk

Time: 13:36

Rx 11:30

M/51/190

135  #

9:16

21-15-9
Box jumps(24)
12-9-6
Clean and jerks(185)
♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

M/37/6’/176#

For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

30” box, 155 lb. clean and jerks from the Crash Cushions

8:12

6:28
Intermediate: 24" box/135# C&J
M/54/175/5'11"

51 MWM   

20" BJumps
75#  CnJ

9:58

Felt good.  No worries or soreness

24'20''

125lbs
30-in box
13:24

For time:
21-15-9
Box jumps
12-9-6
Clean and jerks
20-in box, 75-lb clean and jerks

7:30.67

Nursing some injuries, C&J wasn’t happening.

subbed 155 deadlifts and dumbbell presses

5:30

M/53
Intermediate
TT->20:58

9:56

21-15-9
Box jumps, 24"
12-9-6
Clean and jerks, 125#

10:59 intermediate 

intermédiaire 
8:44

RX 7:38
38 y/o m

SC 24"/135#...10:53

Jesse Alldredge Male 7:43 RX 
Christian Butcher Male 8:10 RX

Bj 15-12-9
cj 9-6-3 @135
6:17

Estimate 14 min; it was important today just to complete workout. 95# clean and jerk, 24 in box. Had to take breaks, clean and jerk could have been heavier. 

5:48
24”, 95 lbs. 

8:01 22" box, 125#

Scale M/38 - intermediate 
11:56

Mod. Beginner:

21-15-9
Box jumps - 20 In
12-9-6
Clean and jerks - @30kg

12:04

First Time C&J under pressure. Worked good so more weight next time. 

For Time 
21-15-9
Box Jumps - 30"
12-9-6
Clean and Jerks - 110lbs
15 Minutes

10.42
Intermediate 

Used 60Kg

5.54

M/37
Rx’d 10:47

Scaled 

21-15-9 
12 inch box jump
12-9-6
135 clean and jerk. 

7:48 RX
35/6f /210

M 25
24 inch box jumps
45 lb C&J
21-15-9
12-9-6
9:00 minutes
first time doing cleans, finally figured it out on the last set.

M 53
30 inch box jump
50kg C & J
12:28

Beginner: 6:55 w/ 65lb c&j. 1k run 5:31

For time: 
21-15-9
Box jumps
15-9-6
Clean and jerks
8:43, including time of switching weights 
30in for all box jumps
95lb for first 8, 65 for rest of CAJ

For time: 
21-16-9 20” Box Jumps 
12-9-6 Clean & Jerk @ 75. Failed on 2nd round at 6. Finished our remaining rounds with 25lb Dumb Bells. Still battling with wrist mobility/pain issues. Started out feeling good.
TT: 9:18

7:58 Women’s Rx

GWU: 2x :45 Banded Front Rack Stretch
2x 1min Row-JJ’s/15 GHD Hip Ext/10 MCL+Press

SPWU: Jerk: Jump&Lands/Push Jerk/HPCL+PJ/PCL+PJ
^Wod Weight

Warm Up Box Jumps

Cool Down: Banded Lat/Rollout Back

M 53/195/6’
Intermediate scale.
5:36.

Quick question. If you don’t do the scheduled workout why do you post it here?? Are you trying to give ideas or what. Why not do the posted workout and your additives. But not doing the workout gives you 0 pts. 

Rx
But I'm sure there were some "no reps" in there if a judge was watching. Add what penalty you will to:
7:59

Son(16)
Intermediate/Rx (135lbs & 30"), with 3 extra C&Js
8:41

Rx- 8:52

Scaled weight to 145lbs, kept the 30” BJ:

9:24

Leggy Burny

Cashed in @ 9:57 
24 inch BJ 21-15-9
C&J 125 lbs 12-9-6 

5:54 I think 
That was hard

8:09. 24” BJ, 115 for C&J. 

M/49/6'2"/180#

Intermediate scale 24"/135# the rest as rx'd 
7:30

13.45 min
185lb Clean &Jerk(12-9-6)
Box jump 30in(21-15-9)

Newbie here!
Do you begin and do all box jumps 21-15 and so forward or do you at first do 21 boxjumps, 12 C&J and so forward?

Time: 16:43
21-15-9
Box jumps
21-9-6
Clean and jerks
♂ 30-in box, 40kg/88-lb clean and jerks

…messed up first before I caught on. Did 21 cleans instead of 12 to begin with. Was so happy when I noticed I could do less on round 2. Not comfortable doing oly, or just weak  😂 …

Warm Up

AMRAP10
:30 Samson stretch 
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 box step ups @ 24”
10 barbell clean & jerk

METCON (Scaled)

21-15-9
Box jumps @ 24”
12-9-6
Clean & Jerk @ 135#
TT:  9:30

Cash Out
10 min Echo bike (slow)

Scaled
21-15-9 BJ w/ step-down (27" box)
12-9-6 Power Clean & Split Jerk (115#)
9:26

Nice burner.  I could have done 30" box jumps in the same time but 27" was the tallest stable box I could put together where I was at.

21-15-9 box jumps
12-9-6 clean and jerk 

Clean and jerk scaled to 105lbs
20in box
12:29 finish

Kris Barnette
11/1
11:14
36" box jump
135 c&j

2 year hiatus 2 kids later time to make a comeback! 
For time: 7:47
21-15-9
Box jumps
12-9-6
Clean and jerks
♂ 24-in box, 95-lb clean and jerks

4:47 scaled with:
squat jumps and SA DB c&j 
hey 35# dumbbell I’ve missed you cutie pie 

7:30 scaled
step ups and 85#
6 months post TKR

8:30
20" box
35# DBs for C&J

Scaled the clean and jerk for shoulder rehab to 85lbs + added GHDU

box jumps at 30in 
cleans @85 
GHDU @ 10 each set 

8:51

Scaled to a 24” box and 95# squat clean and jerks
11:30
Good on, hq. 

61/5’8”/156

For those that thought today's WOD was too short, thru meticulous research I was able to locate the Ben Smith full session:
Today's Metcon
5 min Rest, then:
Bike to your Grandma's house (60 miles)
Tell her you love her 100 times
Run half-way home (carrying your bike)
200 OH Squats w/Bike
Run backwards to the nearest rower (still carrying your bike)
Row 5000 meters
Sprint home (carrying bike and rower)
500 double unders

135# C&J - 30" Box Jumps

Time: 13:31

scaled to:
24" box
Dumbbell squat C&J - 50 lb dbs

7:22

M/39/72”/170

intermediate scale 7:50

8:28 

Intermediate Scale. 7:34.

Pain.

50m/5'10"/180

15:12
*135lb c&j

9:17min @40kg

Rx   8:36

11:01
24” box jumps
95# clean and jerk 

14:42 as rx’d

11:53 Rx - 46yom - all singles. Splits 4:48, 8:59

Master +43 with a total time of 8:55 in RX version. 75cm box jump and 83k for c&j.

17’11’´
Intermediate

M/44/6'2"/200lbs

11:26

Intermediate 

24" box
135 lbs C&J

Beginner option: 11:15

Big scale:
same movements
50kg clean & jerks
24” box jumps

time: 08:44 l

Deadlift 5x 135-185-205-235-255-285-285

WOD 7:35
Scale focused on quality of movements 
24” to standing, #95 held at top 

RX: 9:51

9:14 at 165-lbs, 30-in bjs

Female Intermediate Option
04:07

Women's rx (but step ups)
10:02
m/53/175

I done it in 14 minutes rarely new to CrossFit never done a proper class just what I went through during my time as a clearance diver in the NZ navy my PTI was a huge cross fit man

would be keen to do some technique work to marster the movements 

took a few breaks between sets the clean and jerks were killer still need to marster the clean properly

keen to see more times x experience 

lessgooo 🤙🏽🤙🏽

Globo wod:  box jumps sub bench jumps or jumps to a platform. If you don't have access to a 24"/30" platform do bench jump overs or 28"/36" broad jumps.  For Clean and jerk if you are using iron plates today use a weight that you can touch and go fresh for at least 8 reps. Dumbbells sub dumbbell Clean and jerks 50/70lbs.  Men if at a hotel gym with only 50lb dumbbells increase Clean and jerk reps to 21-15-9 reps. (Intermediate dumbbell weights 35/50lb, scaled 15/20lb)

Do I understand it correctly that you alternate between the movements? 
So you would do 21 box jumps followed by 12 C&J, then back to 15 box jumps, etc.?

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and... gymnastics? High box jumps probably aren't as much conditioning as they are strength. Range of motion. Jumping in a few different ways. Stamina playing a factor but not quite enough to drop intensity

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

FORMAT/MOVEMENT QUESTIONS
Is my technique good enough on clean and jerks to go heavy and fast?
Is my technique good enough to both a clean and a split jerk? (Or push perk)
Is my technique good enough to do a relatively low number of reps for each?
What is the limiting factor for making this a short, burner workout? Would it be a good idea to scale it to work on that limiting factor?
Do I allow a 1-2 step for a box jump?

NEW TO CROSSFIT SCALE
60 power cleans
60 push press (or push jerk)
60 box jumps
*turn off the timer and go through for practice, split up reps however

GENERAL FEAR LEVEL: 7