21:29 - Rx’d

13:13 RX

M/41/5’9”/195#

rx 11'20, quite unhappy, my WB suck
but done at the end of a 4th day of a hard training week
can aim below 10'

M/33/5'7"/217lbs

2Rds (14:55)
50 DBSnatch 35lbs (20,16,14)
50 WallBalls 14lbs 10Ft (13,12,13,12)

Did this one at the powergym after a long lower/push lifting session. Did as a finisher conditioning piece. Was dreading, but just tried to keep chunking off. Snatch did not feel as heavy as it used to. Gonna have to do more heavier db snatches to grow my snatch.WallBalls were a slog. Couldn't manage to hold onto bigger sets. Need better WallBalls technique, my right arm does all the work. Squats were fine after squatting heavy yesterday. Good squat volume. Would have rather done thrusters to be more symmetrical on the arms. 

After this session I was quite depressed. Did a lot of work but left unsatisfied. Bad taste in mouth. Oh well, gotta get through these depressed days to cherish the good days. 

♀ 3-kg ball to 9-foot target, 7.5kg dumbbell
12:12

♂ 9-kg ball to 10-foot target, 22.5kg dumbbell
14:15

Scaled
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♂ 20-lb ball to 10-foot target, 35-lb dumbbell

12:54

Good day all, 21.31 snatch 35lb front squat 15lb x 2 round

RX 
1601 ✨✨ very proud as I’m super deconditioned 

As rx'd, 12:41. 

10/10 would not recommend.  Mostly unbroken snatches in round 1, and sets of 10 on wall balls.  Wall balls were tougher than expected.  Finished round 1 around 6 minutes.  DB snatches in second round broke at 20 and 40, but tried not to rest too long.  Wall balls in sets of 5 and 10 for round 2.  Just trying to keep moving.  This was unpleasant.

50m/5'10"/185

Db snatch (17.5 kg)
Wall ball shots (8 kg at 9 ft) max height and weight available at my gym

19:35

9:28 Rx 

Rx 18:23

13:42
35# DB Snatches
35# Single DB Thruster subbed for wallballs (living room fitness tonight)
Tired and sluggish tonight but still felt good to hit some favorite movements :D

16:00 min
14 lb 10’ target
35 lb db snatch

14:49, subbed thrusters with one horizontal 50-lbs dumbbell instead of wallballs 

11.20
38pound DB
18pound MB to low target.

M/53 🎅🏻
Intermediate (2nd WOD in morning)
12:57

M 53/195/6’
12:31 as rxd.  Pleased considering I’ve got a nasty cold!

35lb snatches
30lb DB thruster
10:29

Rxd at the Y. Completed 12/28. 

11:40

snatches: unbroken, 3 sets
wall ball: 3 sets, 5 sets

Rx- 12.49

14:25 8kg wall ball 

15:44 CFHIM

13:00 - 16kg KB

single arm thrusters for Wall Balls

Great wod

👏👏👏👏

35#db
20#ball 10ft

14:31

Scaled
50-35lbs 
50-9ft 20lbs

15:05

16lb WB 10ft target. 35lb DB
Total time 12.08
Round 1 WB 20-15-15, Snatch 20-15-15.
Round 2 WB 10x5, Snatch 18-16-16.

Beginner
12kg DB - 7kg ball
08:28

10:17 RX

33 F 135 5’7

8:13 mins RX
DB Snatch UB
WB 30-20 

Female Rx

11:46

Rx 14:28

Rx 
14:28 

https://youtu.be/DxEAmSNzeKk?si=9Y8vQ4NpeVXlXsr8
My Second Training on Tuesday, December 26 in the afternoon.
2 Rounds For Time: of
5o Dumbbell Snatches 35 lb
50 Wall Balls 11 lb 8.3 ft
I completed the Workout in 20:23 minutes.

14:31
40# db 
12 days of Christmas toasted me

12:18 rxd

40# dumbbell 20# wall ball 
Rx reps and sets. 25:10

53yo/m/70”/216
RX’d 
22:37

15-lb ball to 9-foot target. 20-lb dumbbell. Time was 11:45.

Scaling 

11:53:73

Rx: 8:47

33   5”9   180lbs

2 Rounds 
50 DB Snatch 15lbs
50 Wall Ball 10 lbs 

Time: 22:50

Rx   10:20

M/55/217
Intermediate option:
2 rounds for time: 15:49 
50 alternating dumbbell snatches
50 wall-ball shots
♂ 20-lbs ball to 10-foot target, 40-lb dumbbell

13:19

Rx
Out in the rain
9:58

2 Rounds 

50 wall balls  to 9’ (14lbs)
50 Db snatches ( 35lbs)

Time: 14:16

2rds: 10:10 

50 Alt. DB SN (35lbs)
50 WB (20lbs/10’)

16:01 Rx

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♂ 20-lb ball to 10-foot target, 44-lb dumbbell

21:27

First did 231225, results there.

5 minute rest, then

2 RFT
25 DB snatch, alternating (35#DB)
25 WBS (20#, 10’)
7:03

Didn’t have it in me yesterday to do the WOD after spending hours trying to replace some motor mounts, so I doubled up today but scaled this WOD due to the elbows having had enough for the day.

M/48/6'2"/185#

Sloppy rainy mess here so limited by ceiling height in the garage so 20# WBS to 9' target since that was a scale did the snatches as rx'd with 50# DB...
11:44
***breezed through that first set in 5:25 then that second set hit back hard 

11:24, rx
Tried to stay under 3 min/movement
Challenging!!!
M/54/175/5'11"

13:25 scaled w6
20# dumbbell
air squat

18:20 rx

tiempos de ronda
R1 | 09:56 |  
R2 | 10:51 | +55 s 
Ø 10:23 
Tiempo restante: 00:01 
20:48
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 25-lb ball to 10-foot target, 50-lb dumbbell

Rx 15:29

20:12. Rx 

15:30, scaled! 
2 Rounds of:
25x Alternating DB Power Snatch @15
25x Wall Ball @ 30
25x Alternating DB Power Snatch @15
25x Wall Ball @ 30

This wasn’t happening today for many reasons, but I subbed to…
Shoulder press 5-5-5-5-5-5
35# DBs-75-35s-80-35s-85(2)-80(3)
21-15-9
kb swings (53#)
ball slams (20#)
butterfly abmat sit-ups 
7:27

61/5’8”/157

M48 - Intermediate 13:40

This was a max effort wod. Takes discipline to keep up the pace and pure will to push through desired rest time between sets. Tried to go unbroken on the db’s but had to break them up on the second round. Sets of 10 on the wall ball as long as I could. Scaling wise the weights where easy, yet I would not have been able to push through ad I did going rx. 

Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♀ 10-lb ball to 9-foot target, 25-lb dumbbell
♂ 14-lb ball to 10-foot target, 35-lb dumbbell

2x 13lb dumbbell thrusters
35lb dumbbell snatches
13:22

Rx
13:15

Rx 
11:45

11:35

Scaled to
35# db
8 1/2' wb 20# ball
18:23
m/53/175(maybe 180 now after Christmas:)
Been a little off track the past couple of weeks...
Time to get back on the path.
Late Merry Christmas to my virtual box mates!

Also-- HQ, when are  you going to bring back the "compare to" links???
Thanks

16:19, used 40 for snatch. 

Rx’d: 13:20

SC 35#db...13:43

Probably go up to 45# next time

11:15 
Db Snatches at 50 lbs
Wall Balls at 14 lbs. 

Rx 14:25 
Powerblocks slow the switch b/t hands 
Focused on quality movements today 
Good Dose! 

Rx- 9:48

dumbbell snatches unbroken

2 rounds in 21:27: 

50 alternating dumbbell snatches, 50#

50 wall-ball shots, 20#/10'

16:10 RX

2 rounds for time:
30 alternating dumbbell snatches
30 wall-ball shots
12-lb ,25-lb dumbbell 
8:28

14:11
12.5kg dumbbell 
6.5kg wall ball

M/48 intermediate  kb snatch - wallballs 8:26

Scaling: 17,5 kg dumbbell
               9 kg ball

Time: 16:10

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots
♂ 20-lb ball to 10-foot target, 44-lb dumbbell
Done in 17 min

Globo wod: If a medicine ball isn't available sub dumbbell thrusters 15/20lb dumbbells (Intermediate 10/15lb).  Be explosive on these thrusters. Db power snatches as Rxed. 

Intermediate 16:40
I paced myself but not too much. Fun and still challenging 

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Take strategic breaks to hit best overall time or go for unbroken sets even if it fries you out later to work on stamina?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM							x?

HEAVY

SPEED SCALE
As is, but rest as needed between stations

POWER SCALE
Split up work however strategized for best overall time

NEW TO CROSSFIT SCALE
As is, but either 4 rounds of 25 or 5 rounds of 20

GENERAL FEAR LEVEL: 7?