16:12
Used 50# DB

15:09 RX

M/41/5’9”/195#

11:39 rx 

Rx. 10:36

Intermediate scale: 16:25

Intermediate option:
Same reps
15 kg db hang snatch; 24-inch box

Time: 17:30

M/39/205lbs/67in: 15:20 (24kg Kettlebell, burpee box jump with no over 24in)
M/11/60in: 20:30 (5lb dumbbell, burpee box jump with no over 12in)
F/8/48in: 30:54 (2lb dumbbell, burpee box jump with no over 10in)

Modified; untimed
--
5 rounds of:

20 single-arm DB strict press, alternating sides every 10 reps 
20 supine leg raises
--
Peace.

I used a 12 kg kettlebell. 20-inch box. For space constraints, did as a stepup - side step - step back down other end of same side.   21:32

Intermediate 
14:54

10:20
Fun workout
Love BBJOz

12 min
Kettlwbell snatch - 16 kg
Burpees box jump

M/37/6’/175#

For time:
10-9-8-7-6-5-4-3-2-1
Left-arm hang dumbbell snatches/ right-arm hang dumbbell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump overs

50 lb. dumbbell, 24” box

12:12
Deo gratias

M 53/195/6’
Instead of kettlebell snatches I did alternating dumbbell snatches with a #50 dumbbell.
17:29.

CFWU, 1200M C2 Row, some hack squat.  

Garbaged up the sequencing, approx 16:30 mins

43yom/22’’ bbjo/44#kb 
14:56

As rx'd, 13:53.

Smoker.  Snatches were no big deal (unbroken), but just died on burpee box jumps.  Legs and lower back shot in later rounds.  Used gymnastic grips for snatches since my
hands are still torn a bit from Monday’s workout.  Right arm snatches better than left today, especially on grip.

50m/5'10"/180

14:25

30lb DB snatch
24" box

kb swing as 55lbs
burpee step ups

14:30

16'57''

Beginner: 8:47. 1k run 5:28

9:51 RX

RX 13:29

Rx -9:34

My Training on Wednesday november 15 in the afternoon
For time:
10-9-8-7-6-5-4-3-2-1 reps
Left-arm Kettlebell Snatches 35 lb
Right-arm Kettlebell Snatches
1-2-3-4-5-6-7-8-9-10 reps
Burpee Box Jump overs 24 in
I completed the Workout in 25 minutes.
https://youtu.be/SrRMp4qRe_Y

9:51

(40lbs/20”)
*Burpee Box Jumps

GWU: 3rds 1min JJ’s/15 Banded GM/:30 Side Plank with Rotation/15 Pvc Passthru

SPWU: KB SN Prog&WU
Burpee WU and Box Jump WU

Cool Down: Shoulders

13:03 RX

✅, untimed 40#kb/24"

13:40Rx

Rx 9:58
Soft box. Thinking I had more with a better box. 

Rxd 22:16

20 Kg Kb
24 in box
19:25

M/53
intermediate
TT -> 17:59

13:05 rx

Rxd 19:11 I liked this one 

35# KB
24 in box
15:59

35# KB 24 in box
15:59

15:23, 15# is only KB I have 

40# dumbbell snatches and 20" box
18:34; does this program have strength too?

Scaled 
30# snatches 

13:25

14:02 RX 
does crossfit ever give the target times or the time cap with the wod? If so, where do I find that? 

20:32

15:41 RX

25# db snatch
burpees over bar

9:35

13:27, 15# kb, 20” burpee step-overs

Rx
But with 3 plates totaling 52.5lbs strapped together, making for difficult snatches
14:49

Son(16)
With a 35lb plate & 24" box
15:51

F/ 45 / 5’7”/ 175 

13:34 RX it’s been a while since KB snatches. Loved it

M/54/217 lbs 
For time: 22:31
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs
16 kg kettle bell
Medicine ball jump over 

For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump (Didn’t have room for jump overs)
16-kg kettlebell, 20-inch box
TT: 14:28

45 y/o 190#

16:56 RX

Those burpee box jump overs from 7 on . . .

For time: 20 mins 10 sec
did overhead hold w/ 8 KG kettlebell and a March step.
did burpee box step overs - 6” box

8:56 Rx 

scaled 
For time: 12:17
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches 14kg
Right-arm kettlebell snatches 14kg
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs 20"

6:32 - Beginner

50# SB Snatch

14:17 RX

Rx
18:11

Rx’d*: 14:05

*It’s my understanding that jumping completely over the box counts as Rx’d? I did that maybe 10-15 times for fun. My feet landed on the box for the majority of reps. Please correct me if I’m erring.

17:00.  35# db instead of kb, 18in box (only available box).

M/39/72"/170

as rx 18:08. Evil way to end a workout with those ascending burpee box jump overs

Intermediate
16:09

Man that was ugly.  BBJO were full stand up and step down so that added cycle time, but they were definitely the long pole in the tent.  It didn't help that I probably spent a solid minute total second guessing myself on which set of BBJO I should be on.

Nice one Dale!

Globo wod: sub dumbbell power snatches 40/60lb dumbbells for the kettlebell snatches.  For burpee box jump overs sub burpee bench jump overs or burpee broad jumps 30"/36" jump.

18:55, my BBJO were no-touch jumps over a 21" Bench

16:20  RX

Warm Up

AMRAP10
:30 Samson stretch
10 box step ups
10 ghd back ext
10 ghd sit ups
10 kb snatch (light)
10 up downs

METCON (scaled)

For time:

10-9-8-7-6-5-4-3-2-1
Left arm kb snatch @ 18Kg/40#
Right arm kb snatch @ 18Kg/40#
1-2-3-4-5-6-7-8-9-10
Burpee box jump overs @ 24"

TT: 18:32

M // 50-54 // US

Scaled: 17:51
hang db snatches
burpee box jump 24”

Beginner/intermediate option: 17:39
kettlebell: 36lbs
box: 20”

Just realised I miss read todays workout, just did box overs without the burpee. 

8.23

Scaled/modified 
For time:
20-18-16-14-12-10-8-6-4-2 push ups
2-4-6-8-10-12-14-16-18-20 burpees
Score: 18min37s

13:39 50# DB

Intermediate Option

9:12

11/14/23 @ 12:52pm
12:47
45 lb ktl bell
23.5 box

11:51 rx

12:35 RX. Box is definitely a challenge after Saturday. Good workout! 

17:40 scaled
subbed snatches for L/R overhead march steps (pause 1 sec at the top) @16kg
burpees over the kb

14:19
16kg - 24inch
M/48

😮‍💨

Intermediate: 12:31

24" box, 16Kg KB

Nice workout could do it anywhere. Adding to favourites to try again at Rx weight. 

12:22
50 lb DB
22" 

M/49/6'2"/180#

Rx'd 
12:38...went unbroken love me some KB snatches

Scaled:
50lb dumbbells from the floor each rep for snatches
burpee bench jump over. Jumped completely over the bench each rep

12:48

18:43
Intermediate on reps but scaled the kettlebell to 25lbs.

Intermediate 
14:08

Rx   9:40

Deadlift 5-5-5-5
245-265-275-245#

Today’s workout with 35# DB and 24” box
18:35
Good one, Dale. 

61/5’8”/156

13:44
50# db & 26" box
M/54/175/5'11"

12:05 as rx’d

35-lbs dumbbell snatches (16kgs), 20" box
13:05

16 kg
20 inch
9:51

Strict Shoulder Press 5x 65-115 EMOM

14:55 used DB, KB kills my wrist and forearms 

12:12 (post Vegas weekend)
Favorite part of the ascending/descending ladder is engaging the brain to know where you're at. Focusing on the count also temporarily "tricks" the mind to not think about the "suck". 

Shorter time domain - so push the pace and minimize breaks.

M/38/190lbs

Beginner option- 7:30

M/44/6'2"/200lbs

intermediate option

16:03

20:40, used 40 DB, 24” box. Early before breakfast or coffee, felt like I was dragging…

For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-oversFor time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs
20-kg kg kettlebell, 20-inch box
11:43

e1mom x10 squat snatch 65kgs
intermédiaire 
11:09

Intermediate option 
16kg and 24inch . 15min. It's my first day. 

RX
11:46
used BBJO as rest too much.
M/40/185

12:49
20kg KB, 24” BBJOs

16kg kb 
20" box
11:41

Scaled to
35# kb snatches
19" burpee step ups to bench
16:21
m/53/175

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. Odd object. Different rep scheme, making one station emphasize intensity and the other emphasize stamina. Changing orientation, jumping in a bunch of different shapes and variations

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

FORMAT/MOVEMENT QUESTIONS
Would I benefit from a simpler rep scheme to keep consistency?
Would I rather emphasize either the burpee or the box jump instead of mixing them together?
Would I be better off doing either a regular kb swing or barbell snatch instead of the kb snatch?
What is my limiting factor: stamina or speed? Do I want to scale this thing to work on that?

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
10 snatches (light, with bar)
15 box jumps

GENERAL FEAR LEVEL: 6?

How do you go about doing this?
10 left arm, 10 right arm, 1 BBJO; then 9 left, 9 right, 2 BBJO; etc? 
That seems to make the most sense to me, but I am open to other interpretations on execution.