CFWUx2
4r +6 (finish rd after buzzer)

subbed:
10 dips
10 squat cleans, 45# dbs

3 rounds + 6 dips

6+4@10kg and 23"

5 rounds + 10 bj 

bb 47 kgs

5 rounds plus 4 reps with a 70lb. MMA bag ground to shoulder alternating shoulders. 
Cardio by the middle and legs by the end...
Feeling the mid-back extensor pump now afterward. 30” box jumps are way easier at 184 than 194!


184/41/69”

4 rounds + 6 box jumps 20# Med ball squat

Box jump record: 116.5cm
Stone clean : 2x5 (50kG)

AMRAP 10´
10 Box jumps (24)
10 D-Ball over shoulder (30kg)

Score: 6R + 18

M-35 years

24" box and 24kg kettlebell for cleans. Used Kettlebell as an atlas stone, lifting it without using the handle.

Was 1 rep shy of 7 rounds. 6 rounds and 9 cleans.
Should I do it again I would increase clean speed after 5th round a tad, maybe break into the 7th or get to 8 rounds.
Great workout.

5 rounds + 4 reps
80# slam ball

6 rounds at home 
24 kg KB alternating 
squat-tuck jumps to 30”

6 rounds
24" box
30 lb Z bar
👍💪

5 rounds plus 4 reps RX
30” box
40# kb cleans

What’s the RX for this ?

This is fantastic! Keep moving forward.

135# Cleans

5 rounds plus 3

So cool to see the L1 and Kids course carry on!  Great work trainers!

M/37/169/5"9"

24-in box
Sandbag #75
Rounds 4

Did with Lucas as follows: 20 minutes of each of us alternating 30" BJ x 5 (10 total) & 20# med ball squat cleans x 5 (10 total). Finished 2 cleans shy of 15 full rounds.

M/34/6'/175#

10 AMRAP
10 medicine ball cleans with 42-lb. stone
10 box jumps 30"
5 + 15

6+3

30” box round 1, 24” remaining (realized that 30” was going to very likely end in some sort of injury)
Squat cleans with a 34# slam ball

6 rounds at 24in and 14lb medicine ball 
7th round 10 Med ball cleans 

Warmup: 2 mile run
Jumping to a third step on a cement porch and doing 35 lbs kettlebell cleans

5 rounds + 6 jumps

-Kb 20kg , jump over the KB.
-caused medium intensity.
-newborn at home, efficient workout.
-general and inclusive.
-happy with the results.

4 rnds + 9 cleans

26" jump
75lb soil bag cleans

Soil bag was put into a dog bed.

5/13/20

M/36/165

10 - 30 inch box jumps 
10 - single arm DB cleans (40lbs)

7 rounds

4 rds
30” 
60# vest squat clean

4 rds plus 8 steup, 65# bar and 20" box

115# barbell power clean/24" box

5 rounds + 8/-

Globo/home scale:  If you do not have a barbell today use what ever you have.   As it appears that it is supposed to be heavy lets go with 105/155lb barbell and the 30/24" box.   Dumbbell sub 60/40# db's.  However use whatever you have.  Box jump sub additional jumps if using a lower box.    Bodyweight sub is 10 "knee jumps" (https://www.youtube.com/watch?v=DprA94Mos80) and 10 broad jumps 4/5 feet. 

5 rounds + 10
50 lb. KB for squat cleans
27” box

M/32/175cm/92kg
30-in. box
30kg.sandbag
5R+3

Total rounds 5+9 reps

10 step ups to a chair 
10 dumbbell cleans @30# (14kg)

20# med ball cleans and 10x vertical jumps to bar touch: 8 rds + 10 cleans, 9 jumps in 9th

"med ball cleans" with 1.5 pood kettlebell
5 rounds

rx
6 rounds with a ~45 lb rucksack 

In: CFWUx3

10 minute AMRAP

10 Box Jumps, 24”
10 Cleans, 55lbs 

6 Rounds + 1rep

Out: 2 mile run 

As rx’d 100lb sandbag

3 rounds

Male 39
170 cm tall
73 kg weight
4 rds + 15 reps
60 kg barbell power cleans
30 inch box

Not likely to have seen a paper like this posted anywhere else, thank you for leading the way CrossFit.

5 rounds + 9

7 rds + 1 rep
Subbed/scaled to : 10 bench jumps / 10 dumbbell squat cleans
50cm (20in) bench - 16kg (35lbs) dumbbell
M / 41yo / 176cm / 70kg

"Tell me and I forget. Show me and I remember. Involve me and I learn."

Male 39/170
5 rds + 4 
95# bar, power cleans; 30" box
First ever 30" box jumps. Terrifying. 

3 rds +17.  rx, 30 inch jumps and a 90# sandbag

10 + 18
Best place to jump at home is a 12" step.
Muscle cleans with a 53# kb. 
After the lunges on Saturday, my glutes wouldn't have let me air squat today, let alone squat clean. They got me good! 

It's been a while since my knees have felt good with box jumps, so the lower height and no squatting was probably exactly what I needed to do today anyway. Stimulus was achieved.

GRIT Adaptive classes will get to do this on Friday:
AMRAP 10 min
10 step ups / seated marches / U turns
10 odd object cleans

4 rounds and 3 cleans (95lbs)

6 rounds with 30in box and 30 wb

Scaled down to eight squat cleans with 95 lb barbell

Four rounds

Side note I've been doing a lot of zwifting in the last month and a half and thanks to CrossFit I am in category D but in sprints I'm punching out category A watts

Masters 60
75lb barbell + 16" box
7 rounds + 7 jumps

8
55lbs squat clean
30”boxjump

Rx’ed
Used a 120-lb Axle bar
All power cleans

= 6 rounds 

I made the 5-ft axle bar over the weekend! 🤩

Edit: all power cleans 

10 box jumps (30)
10 squat cleans (135) 

4+3

4 rounds (80 repetições)
Box Jump 
clean 55k 

10 rounds + 5

24" box jumps
25 lb d-ball cleans (over the shoulder)

5 rds +2 box jumps @75 lbs. And 20 inch box 

135# Squat Cleans

3 rds + 10 reps.

6 rounds + 3 reps Rx
Loaded 100-lbs (25-lb steel plates) on a dumbbell and cleaned it with two hands by the nubbins.
m/52/5'11"/200#

3 rounds + 10 box jump. Rx w/30 lb medball

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

2+18 
30in Box
150lb Sandbag

4 rounds + 10 power clean
#145 barbell

65# barbell pwr clns
24" box
7 rnds even
m/50/175

Buddy used 65# sandbag pwr clns
24" box
7 rnds plus 4 clns
m/42

30” Box
95# Barbell
3 rds + 15 

4 rounds + 8 reps
10 box jumps on 2 tractor tires (35”)
10 power cleans with cedar log
5’5” is my height. Everything else I had to jump up on was significantly below 24”

6 Rds + 5 box jumps 

Box Jumps (up 3 steps)
Cleans (65#)

As rx’d w/ 115# stone.  4 rounds + 2 cleans. 

Did box jumps as singles with mostly step down.  Cleans were tougher – haven’t done stone work for awhile.  When my technique was on, it went right up; when I lost focus I would grab the stone poorly and then waste a ton of energy getting it into position.  My son Ian (15yo) did this with me and did 24” box jumps and 20 kg sandbag for cleans – he got 4 rounds + 7 cleans.

47m/5'10"/180

10 box jumps 24” box
10 power cleans 110# barbell
6 rounds + 10 box jumps

Jackie:
12” box 
45# barbell
7 rounds

6 rounds 95# barbell, 30 inch box

male, age 49, WOD at home:

10 jumps 22,5 inch wobbly box substitute
10 cleans 10 kg DB

5 rds + 5 reps

I should get me a legit box.

7 rounds + 6 30" box jumps
After scouring the basement/shed for a good odd object I settled on a rolled up bounce house we have for the kids.  It was big/awkward and weighed 48lbs.  

6 rounds even. At home, used 24” box, 40lb DB PC’s. 

2 rounds with 32kg barbell

after that HERO Bauer. 16kg KB 18:43 

OFF DAY!  No energy

Male / 44years
30” box
32 kg kettlebell for cleans alternating 5 reps each arm per round
6 rounds completed.

PRIORITY: 10 minutes of unbroken work

SCALING:
20” box
Green Rogue sand bag ~55-60 lbs.

SUBSTITUTIONS:
None

RESULTS:
6 rounds + 5 box jumps (1:35/round avg)

4 stairs (32" up + 32" forward = 45.25")
1 x 63lbs dumbbell (held by the sides)

5 rounds

4 rounds + 10 box jumps 
30inc box 
45kg barbell 

I really like this workout. A hidden element is that there is a fair amount of redundancy between the movements that may actually force you to slow down a bit. Resist the urge to sprint in the beginning and try to maintain a quick and steady pace throughout the duration. Here a are some scaling thoughts and at-home workout considerations: 

30” Box Jump: This prescription likely means that the goal is not necessarily to have an extremely fast paced effort here. Rather, the goal is to have consistent focused efforts with potentially small bouts of rest between reps. Reduce the height to achieve the goal. The overall volume at this height is medium to high number of reps when taking into account that you want to complete at least 5 rounds. Consider reducing reps per current capacity. Of special note is that I do NOT recommend rebounding jumps at this height. If no box is available to you, the stimulus can be replicated by completing any explosive jumping movement. I’ll recommend a broad jump today with a prescribed 6ft/5ft distance to help replicate the stimulus.

Cleans: Being that this workout just designates “cleans”, I take it to mean that you can get the object from ground to shoulder in any fashion (power or squat). I will recommend a power clean today. Regardless of the object being used (barbell, dumbbells, kettlebells, sandbag, backpack, etc) I recommend using a moderate load that allows for a relatively steady pace to be maintained throughout the 10 minute timeframe. If you have trouble establishing a sound set-up position from the floor, perform the movement from the hang position. If the only loads available to you in the home environment are light consider increasing the reps to 15-20 each round. 

4+3 option 2 full clean (glad I went 75lbs to keep moving)harder then it looks 

95# squat cleans and 24” box jumps
Did SCs first
4 rounds+2 SCs

barbell 45 kg (100 lbs), squat cleans

4 rounds + 1

10 Broad jump
10 barbell clean #27kg

4 rounds + 8 jump board 

55 YOM 5’6” 208

AMRAP IN 10 min. Scaled

20” Box Jumps X 10
70 Lb Sand Bag Cleans X 10

6 rounds + 3 box jumps 

28” box jump
60lb backpack cleans
5 rounds + 5 box jumps 

Air squat + tuck jump 
50lb wreck bag
5+12

26inch box jumps
Barbell 50kg

5 rounds +14 reps.

A sportsbag filled with clothes, towels, a dumbell, a pair of small handweights, ankle weights -21kg.
A quite unstable 75cm  podium of a wooden bench and a tree log
4 rounds+17 reps
43/1.78m/77kg

30 DUs
10 90# Sandbag cleans
 
4 rds + 30 DUs

10 Box jump, 30 in
10 medicine ball cleans. 20 lbs

6 rounds + 11

95# Barbell, 24” box:
5 rounds + 4 BJ

6 rounds @50kg (power clean)

M/45/6'2"/185#

30" box and squat cleans with a single 75# DB hands on the outside of the DB
4 rds + 10 BJ's
Went unbroken as well just a couple resets each round on the squat cleans

Total - 5 rounds Completed

I thought I could score 10 Rounds when I saw the workout. But I was wrong. Each round took me 1:30 Min of work and 30 sec of rest. 

Anyone felt the same way?

5 rds, 36 inch jump, 110 lb barbell

20kg.sandbag:7R+10.
https://youtu.be/yPJGDgUOl5Q

▶ INTENDED STIMULUS
Oh boy! This is a firebreather. The power output per rep on both movements is high. The total duration of the workout and the number of reps are both moderate. In other words, there is nowhere to hide today. This is a one rep at a time type of workout with no planned rest. Head down and work! What's more, you will miss the barbell. With the barbell we can be efficient, we can pace, it is all designed to maximize our use of energy. With an odd object, we can't. Today in choosing your load and your implement, try to preserve the oddity and the high power output. It might be hard to have both. You might have access to an odd object but maybe not enough weight or perhaps too much. Preserve the oddity and try to adjust the reps accordingly. Aim to set yourself up so that you can get 4+ rounds. If you are using a D-Ball or a nicely made sandbag, a solid RX weight would be 70/100-lbs. If you cannot come up with an odd object solution, and RX bar weight would be 95/135-lbs. The options below should help you guide your decision-making process. 

▶ OPTION 1
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans

♀ 20-in. box ♂ 24-in. box
Barbell weight:  ♀ 75-lb. ♂ 110-lb.
Odd Object Weight: ♀ 60-lb. ♂ 80-lb.


▶ OPTION 2
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans

♀ 16-in. box ♂ 20-in. box
Barbell weight:  ♀ 55-lb. ♂ 75-lb.
Odd Object Weight: ♀ 40-lb. ♂ 60-lb.

▶ OPTION 3
Complete as many rounds as possible in 10 minutes of:
10 box jumps
10 cleans

♀ 12-in. box ♂ 16-in. box
Barbell weight:  ♀ 45-lb. ♂ 65-lb.
Odd Object Weight: ♀ 35-lb. ♂ 55-lb.

NOTE: When it comes to barbell Olympic lifting technique, there is some --less than you think-- consensus on the essential parts of the lift in terms of technique. With odd objects, there is not a lot of consensus. The videos on the playlist present the three main different techniques. Keep in mind that good form depends on the purpose of the exercise, the implementation, and the anatomy of the person. Adjust to what is right for you. 

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

I remain in awe and gratitude for the daily efforts of CrossFit Health to provide us the most up to date and germane information to educate us, and help those we serve to live healthier lives. I’m also grateful for the overall CrossFit formula of living, which if applied leads to a fit organism who is more prepared for the challenges of this life. 

Warm up for 200511:
GENERAL WARM-UP
2 rounds of:
10-meters of high knees
10-meters of toy soldiers
10-meters of butt-kickers
10-meters of lunges
Run 200 meters

SPECIFIC WARM-UP

Box jump
5 broad jumps with a 2-second pause on the landing
5 box jumps to a low box
5 box jumps to a medium box
5 box jumps to intended workout height

Cleans
Perform 5 reps of each step with “odd object”:
Deadlifts
Deadlift + shrug
Front squat
Hang clean
Clean, pausing between reps
Cleans, cycled

Practice
3 box jumps
3 cleans

AT HOME VERSION
AMRAP 10:
10 air squat + tuck jumps
10 good mornings + 10 jumping lunges

Clean, simple fix, brilliant coaching. Now show one where he stays 6 feet away with no tactile ;)

Champions Club Scaling Notes

RANT
Lots of room for improvisation here. I always assume "cleans" mean full squat, but doing them with an odd object might change that here. Also, another shortish workout makes me think we need to work on being able to find more speed during our workouts, not moving at our comfortable pace.

MAIN DECISION
Do I have something heavy and clean-y enough to make 10 reps/10 minutes a good choice

NEW TO CROSSFIT SCALE
As is, just extend to 20 minutes, doing both movements more for practice than speed.

WHAT ABOUT THE MOVEMENTS
Box jump - jumping, accuracy in the landing, more range of motion than usual
Cleans - jumping, external load, squatting, upright torso, changing shapes

WHAT ABOUT THE REPS/TIME
10 reps and 10 minutes would make me think everything really should be unbroken, or close to it. If it were 20 minutes I would say cleans would be heavy enough to break up, same with the box.

LEARN TO COOK
If you want to preserve the intensity then think about making sure you pick two movements jumping movements you have geed enough technique for. If you are dead set on keeping the movements the same without doing anything different to the reps but don't have the technique, then extend the time frame. A last option could be preserving the heavy-ness of the clean and height of the box and doing less reps, keeping it at 10 minutes.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
AMRAP in 10 minutes of:
10 kettlebell/dumbbell swings
Sprint 50 meters

GENERAL FEAR LEVEL: 8