M/33/5'7"/218lbs

(14:00-170Reps)
60 Cal Row (3:45)
50 Hanging KneeRaises
40 WallBalls 15lbs
30 Power Cleans 95lbs
20 PullUps
(20:00-Finish)

Compare to 23.1- 172Reps

Pushed the row and just hung on. The engine ran out of gas once I got to the WallBalls. Cleans were not to heavy, just had not much left. Finished PullUps after the buzzer, but biceps were smoked out. Figured out my pull-up limiter might be my biceps. More bicep work in the future.

4 Bar MU

Round times
Row | 03:09 |  
TTB | 03:35 | +26 s 
WB | 01:55 | -100 s 
Cl | 03:27 | +92 s 
BMU | 01:54 

M/51/188

Hkn
Wb 14#
C 95
Pull-up

1r

14 minutes of:
45 cal elliptical trainer (No rower)
50 toes to bar
28 wall ball (8 kg at 9 ft) This is the max height and weight available at my gym 

50 calories row
40 T2B
30 wall ball shots
20 clean — 55 lb
10 pulley ring muscle ups

20:53

246 reps
Fully embraced the intermediate option
M/54/175/5'11"

M/53 🎅🏻
Intermediate
60-cal row
50 HKR
40 WBS @8kg
20 cleans @95

and extra 6:55 to finish WOD 10 cleans, 20 PU

Complete as many reps as possible in 20 minutes of:
30-calorie row
25 toes-to-bars
20 wall-ball shots
15 cleans
10 ring muscle-ups

20-lb ball to 9-foot target, 135 lb

- 2R 11cleans (286reps)

Modified, untimed:
--

60 DB SDLHP @ 2x 10,5 kg
50 V-ups
40 push-ups
30 DB hang cleans @ 2x 12,5 kg
20 DB thrusters @ 2x 12,5 kg
--
Peace. 

Rx’d 180. failed on the rings. Open score was 182. 
also, performed 231222 immediately prior. 

60 cal row, 50 AbMat situps, subbed ball slams for the 40 wall balls (20 lb), got to 18 hang power cleans (45 lb bar)

Almost Rx’d except subbed Bar MUs:

183 cals/reps

230217: 184 cals/reps 
140321:  165 cals/reps

Slippin’ again.

Run 800M
25 KtE and 25 hanging knee raises
40 wall balls
30 Med.ball squat cleans
20 strict pull-ups 
15 lb med ball
21 minutes 

Took me 18:21 and I had to make some modifications

60 cal row
20 hanging knee raises +30 sit-ups
40 Wall ball shots
30 cleans (20kg)
Jumping pull-ups

14 Mins 
60 Cal Row 
50 TTB 
40 WB 9kg 
30 Cleans 40kg 
20 PU 

13.51

188 reps in 14 minutes:
60 box jumps, 20"
50 toes-to-bars
40 DB goblet thrusters, 35 lb
30 power cleans, 135 lb
20 muscle-ups

all work completed in 18:22

Compare to 230217: 185 reps, all work in 19:15

11cleans rx @94kg bw

M 53/195/6’
Subbed 72 sdhps with a #53 kettlebell for the row, 1/2 t2b for the t2b, kipping pull-ups for the muscle ups.
1 round.

60 cal row
50 situps
40 wall ball 10/10
30 cleans @75
20 ring row
20 pushups 

1 round + 25 cal in 14:00

M/39/72”/170

180 reps as rx. Close to same result as back during Open (181 reps). My rings weren’t as high as they should have been today. Almost got 1 MU but didn’t get a good enough kip. Cleans sucked just as bad as they did back then. Great workout though!

1 + 14

60 cal row
50 hollow rocks
40 WB, 20lbs to 9"
30 hang power cleans, 95lbs
20 strict pull-ups 

M/55/217
Complete as many reps as possible in 14 minutes of:
60-calorie row 60
50 hanging leg raises 50
40 wall-ball shots 40
30 cleans 25
20 dips 20
♂ 20-lb ball to 10-foot target, 135 lb

Scaled:
60 cal row
50 ttb
40 wall ball 20lb/10’
30 power cleans 135lbs
20 strict pull-ups
20 strict bar dips

1 round + 8 calories row

13:51. 6'2", 212. Intermediate. Did jumping pull ups. I'm realizing I'm pretty bad at #bignastics

53yo/m/70”/213

15 min 
1 sled drag 175lbs ~ 7 yards
3 front squat w/ 50lb sandbag
3 push press w/ 50lb sandbag
…
12 rounds + 1 sled drag, 7 FS, 0 PP
added extra time because I knew I was not going to be super intense.

60 cal Row
50 K2E
40 wall balls RX
30 cleans RX
17 Ring MU with feet on the ground 
Finished up at 14:20

169 reps in 14’:
60 cal bike
50 T2B
40 WB 10# to 8’ target
19 cleans at 65#

4’9”/104#

Intermediate, but with 20# ball and PC vice SC. C2 set on drag 6.
222 (1 full cycle + 22 cals) - new PR

Compare to 230217: 200 with 5 seconds to spare (same scale)

I knew I recognized this workout. Thanks Brian L. for posting the compare to.  A real burner just like last time, but I managed to transition better/faster this time.

Gotta go with Jim Rix on this one HQ, that 'compare to' link is a very valuable tool.

In 14:10, est reps 198ish, depending on how to value the row.
1000m row (maybe 100 cal? Too long for intended stimulus, I think.)
50 hanging knee raises
40 wall balls 15# to 10 feet.
8 cleans 135#.

M/48 intermediate 1 round + 8 reps

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots @12- lbs
15 Cleans @ 65- lbs

RX 188 reps.  1 more rep than in the open last year.  I'm curious to know if this is a hint for the open this year.

got through 23 cleans, as rx’d

last time i got through em all with 90 sec to spare - definitely moved faster on the t2b that time

Rxd at the Y. 

got through the 30 cleans with 3 seconds to go. 

at the open I only got 28 cleans so happy to have improved! Been working on T2B pretty hard since they crushed me at the open this past year. 

HQ:  why did you drop the “compare to” link?  That’s a pretty valuable tool for a program developed to assess one’s progress over time. 

Really enjoyed this earlier in the year, but I’m now at 5 straight workout days, and need a rest before tomorrow’s 12 days of Christmas workout. 
Y'all have fun with this!

M48/ Intermidiate. Leave your ego at the door. 

Got to the cleans (16 at 43kg). First time scaling wall balls, but I’m rather going lower weights and keeping stimuli. To often I go broken and miss out on building a proper engine. Saving it turns out it’s an art form of its own. 

Intermediate option:
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
♀ 10-lb ball to 9-foot target, 65 lb
♂ 14-lb ball to 10-foot target, 95 lb

Merry Christmas 🎅 

190 
9’ ceiling, jumping MU
230217 181 same scale

Globo wod: obviously many of you may be using gyms that aren't properly equipped right now given it's the holidays.  Now if you are in an equipped gym and you made it to the cleans in February on this wod during the Open go ahead and do this as Rxed.  Substitutions are as follows:   Row: 600m run or 45 calories assault or echo bike.  Toes to bar: stick situps or V-ups (scaled-regular situps)  wallballs: dumbbell thrusters 20/15lb dumbbells (scaled 15/10lbs)  Cleans: dumbbells sub 50/35lbs (scaled 35/20), one head has to touch the ground. Muscleups: either bar muscleups, burpee chest to bar pullups, or burpee into a strict pullup. (Scaled-pullups or 2/1 ring/TRX/bar rows).

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Do I need more reps or a different workout format in order to get more practice, or am I good on the technique and ready to go for intensity?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x

HEAVY

STRENGTH SCALE
Turn the timer off then do strict toes to bar, high wallball toss, clean as rx'd, and strict muscle-ups (or strict pull-ups and strict dips). Then do the 60-cal row for time

SPEED SCALE
Scale ROM on Toes to Bar, air squats for wallballls, deadlifts for cleans, and kipping pull-ups for muscle-ups.

NEW TO CROSSFIT SCALE
Pick two of the movements and do an AMRAP in 15 minutes. Then practice the others for a warmup

GENERAL FEAR LEVEL: 7?