CrossFit | 201223
Wednesday

201223

Workout of the Day

66

Complete as many rounds as possible in 7 minutes of:

5 box jumps
3 cleans

♀ 24-in. box, 155 lb.
♂ 30-in. box, 225 lb.

Post rounds completed to comments.
Compare to 170827.

The Hollow Rock

hollow rock
Watch

Comments on 201223

66 Comments

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Clint Michael
February 2nd, 2021 at 2:01 pm
Commented on: 201223

5 rounds plus 2 reps

Used 205 lbs. 225 lbs. was a bit much.

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Cy Azizi
January 31st, 2021 at 2:56 pm
Commented on: 201223

5 + 4 jumps. 155#

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Jeff Chalfant
January 13th, 2021 at 11:02 pm
Commented on: 201223

6 rounds scaled to 205lb power cleans. Worked up to 225 for 2 power cleans and that was too heavy. Last time 8 rounds with 175...Kinda heavy today. Didn’t eat enough again beforehand. Mid-back tweaked since yesterday...


175/41/69”

(edited)
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Morgan Greene
January 11th, 2021 at 10:15 pm
Commented on: 201223

Worked up to 205# triple. Then, scaled to 185# clean and max vertical tuck jump:


4 rds plus two tuck jumps in 5th

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Giuseppe Petrillo
January 4th, 2021 at 10:25 am
Commented on: 201223

7 rounds

squat clean 63kg

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Ralph Keeley
January 4th, 2021 at 12:26 am
Commented on: 201223

M/34/6'/175#


5+5 Rx

(One power clean every 2:00 for warm up. Worked up to 260, 5-lb. PR)

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Dan Kremer
January 2nd, 2021 at 12:38 am
Commented on: 201223

6 rds Rx’d

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James Gentile
December 31st, 2020 at 10:30 am
Commented on: 201223

Scaled to 185lbs


5 rounds + 4 jumps. Did immediately after 12 days of Christmas.

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Guston Rankin
December 30th, 2020 at 6:55 am
Commented on: 201223

scaled 102 down to 92kg. solid flow throughout.


got to the cleans of round 5 by 3:30.


got through 8 rounds, plus 5 box jumps, plus 1 more clean at 7:00


80kg BW

33yo, M, 5'10"

CF for 3+ years.

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Brian W
December 29th, 2020 at 11:21 pm
Commented on: 201223

7 rds + 2 box jumps

135 lbs barbell

30 inch box

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Leonardo Silva
December 29th, 2020 at 12:25 am
Commented on: 201223

6R + 6 rep

#165

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Chris Mourtokokis
December 28th, 2020 at 3:09 pm
Commented on: 201223

Rx - 5 rounds 5 reps

continues after time expired to complete 8 rounds.

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Chin-Sheng Chou
December 28th, 2020 at 3:01 am
Commented on: 201223

RX 6rounds + 7reps

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Greg Fairbanks
December 26th, 2020 at 7:49 pm
Commented on: 201223

7 min

5 box jumps (2nd garage stair)

3 power cleans 115#


8 rds + 2 box jumps


From a seemingly innocuous workout, this one sure felt pretty legendary. I could see this becoming a benchmark WOD.

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John Clarke
December 26th, 2020 at 4:55 pm
Commented on: 201223

5 box jump, 24"

3 cleans, 135lbs


8 + 2

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Sam Meixell
December 26th, 2020 at 1:19 pm
Commented on: 201223

6 Rounds + 3 Reps in 7 minutes of:

5 box jumps, 24"

3 cleans, 155#

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Dan Morris
December 25th, 2020 at 6:21 pm
Commented on: 201223

Scaled to 185:


6 rounds


6’0 / 198 / 42

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Erica McLean
December 25th, 2020 at 5:53 pm
Commented on: 201223

Merry Christmas!

Subbed to 125#

5 rds + 2 cleans. My goal was to move well and reset each rep while maintaining stiffness. My back/hip injury is helping me learn to lift properly and safely. Best I could work for so I'm happy with it

(edited)
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Nathan Goisnard
December 24th, 2020 at 8:54 pm
Commented on: 201223

scaled / subbed

24" box

60# DBs power clean


12 rounds 7 reps


check

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Myles Lance
December 24th, 2020 at 7:22 pm
Commented on: 201223

3 rounds + 2 reps

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Jeffrey Howard
December 24th, 2020 at 6:50 pm
Commented on: 201223

M/25/5'8"/160lb

CrossFit AFK


6+1 - Sc (185lb)

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Js Smith
December 24th, 2020 at 6:47 pm
Commented on: 201223

Changed to 7 r/t of

5 box jumps, 12#

3 squat cleans, 55#

7:18

Was at the cleans at 7 min, but I gotta kill the round. Got closer than I thought I would. Jumps are still short but hitting that beautiful cat pounce sound more consistently & knee isn’t clicking on every rep.

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Anton Monko
December 24th, 2020 at 4:42 pm
Commented on: 201223

Male RX 5r+1rep

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Hank McKibban
December 24th, 2020 at 4:03 pm
Commented on: 201223

6rds+5 (165#)


170829: 5rds+5 (185#)

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Lincoln Kerger
December 24th, 2020 at 2:50 pm
Commented on: 201223

Seems to have been another rough training day for me.

Scaled box jump to 24" and cleans to 135lb

7rds + 5


I felt compelled to do a little extra after that performance, so I did 5 rds of 30 DUs and 5 tire flips.

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Christopher Buchenholz
December 24th, 2020 at 11:11 am
Commented on: 201223

M/53/5’9”/168, new to CF

 

TECHNIQUE SCALE

Same reps, closest to prescribed as possible in weight and height, extend to 20 minutes. Don't worry about high intensity.

 

27” box, 65# - 13 rounds

 

Following this progression: https://youtu.be/wzRHUguYjaU

1) Clean deadlift to mid-thigh

2) Clean deadlift to shrug

3) Muscle Clean

4) Front Squat

5) Hang Clean

6) Clean


NOTES:


No jump rope in warm up bc of heel pain.  Getting marginally better at the clean.  This is going to take some time.

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Damien Hickman
December 24th, 2020 at 4:56 am
Commented on: 201223

Male/48/74kg

30 inch / 80kg

3rds + 5 box jump + 1 clean

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Mike Bradley
December 24th, 2020 at 3:19 am
Commented on: 201223

Masters 55-59. 7 rounds with 115 lbs bar & 30 inch box. 500 meter row before & after WOD

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Matthew Soltys
December 24th, 2020 at 2:36 am
Commented on: 201223

7 Rounds 0 Reps

65 lbs for clean weight.

2 day streak of cross fit after year of losing my self.

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Kirk Byrd
December 24th, 2020 at 1:03 am
Commented on: 201223

M/39/5’10”/200


RX - 5 Rounds

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Darin Smith
December 24th, 2020 at 12:28 am
Commented on: 201223

40 YOM @ 150LBS

30" Box, 1356lbs cleans

7+5

Followed by a 1 Rep Max PR @ 175

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Matt Gerrelts
December 23rd, 2020 at 11:33 pm
Commented on: 201223

31/M/205lbs.

8 rounds + 1 rep with 32" box, 205lb power cleans.

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Mike Munsee
December 23rd, 2020 at 11:14 pm
Commented on: 201223

M 50/190/6’

8+2@165#.

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Antonio Alves
December 23rd, 2020 at 10:59 pm
Commented on: 201223

Modified / scaled to:


Complete as many rounds as possible in 7 minutes of:


5 box jumps | 50 cm bench

3 DB squat cleans | 2x 9,5kg DB


SCORE 1: 7 rounds + 5 jumps

Completed 8 rounds, then did another 7' instance. Much better this time.

SCORE 2: 9 rounds + 3 jumps

Completed 10 rounds, plus 2 more, for good measure. 20 rounds total. Fun WOD, despite limited equipment.

5 km run in the morning.

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Kevin Flowers
December 23rd, 2020 at 10:08 pm
Commented on: 201223

M/55/6’0”/185


7 min AMRAP:


5 box jumps (30”)

3 cleans (185 lbs)


8 rounds + 3 BJ

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Mike Kohler
December 23rd, 2020 at 9:20 pm
Commented on: 201223

Scaled clean to 135

8 rounds

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Charlie Pokorny
December 23rd, 2020 at 8:57 pm
Commented on: 201223

Scaled clean to 185-lbs

8 rounds + 2 reps

m/52/5'11"/200#

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Nicole Deaver
December 23rd, 2020 at 8:32 pm
Commented on: 201223

7Rds + 5 box jumps 


AMRAP 7mins:

5 box jumps -24"

3 power cleans (80#)

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Steve Day
December 23rd, 2020 at 7:20 pm
Commented on: 201223

scaled Cleans to 165lbs


8 rounds

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Edward Bauer
December 23rd, 2020 at 6:36 pm
Commented on: 201223

M/41/5'9”/185

4 rounds + 5 reps

225 First Round, then dropped to 205 for the rest.

Don't take a 2 year break from Olympic Lifts. Form gets rusty.

(edited)
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Coastie Nick
December 23rd, 2020 at 6:29 pm
Commented on: 201223

Scaled to 185# power cleans


8 rds + 2 reps


170827 (same scale): 7 rds + 1 rep

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Az Native
December 23rd, 2020 at 5:48 pm
Commented on: 201223

7 rounds +5 BJ. One even round more than last time. Used 155 for clean, used 185 last time but not happening today.

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Damien Leroux
December 23rd, 2020 at 5:04 pm
Commented on: 201223

Rx 5 round's + 7 reps (102kg)


https://youtu.be/m9jebdA4B5A

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Lincoln Kerger
December 23rd, 2020 at 4:45 pm
Commented on: 201223

Did 201223 - posted there. Sleep deprivation makes a difference and needs to be accounted for when training.

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Michael Arko
December 23rd, 2020 at 4:39 pm
Commented on: 201223

115lbs squat cleans, 24" box

7 rounds + 5 box jumps

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Eugenio Gonzalez
December 23rd, 2020 at 4:27 pm
Commented on: 201223

12 rounds. My box doesn't allow me to jump 30 because it's max height is 24 so forcibly scaled down to that :(

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Tatiana Arteaga
December 23rd, 2020 at 4:27 pm
Commented on: 201223

11 rounds


Box scale down to 16

I made the clean with a 40 lbs sandbag

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Troy Bruun
December 23rd, 2020 at 4:20 pm
Commented on: 201223

7 min AMRAP: 7rds+5 reps


5 Box Jump (30”)

3 SQT CL (135lbs)


Followed CFTraining’s Instagram Lesson Plan

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Mike K
December 23rd, 2020 at 4:17 pm
Commented on: 201223

8 rounds

jump onto bench

115lbs cleans

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Stacey Thompkins
December 23rd, 2020 at 4:06 pm
Commented on: 201223

M/46/6'2"/185#


Modified to 62# DxKB cleans the rest as rx'd

9 rds + 2 box jumps

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Charles Meyers
December 23rd, 2020 at 3:45 pm
Commented on: 201223

5+5 Rds

172,5 lbs

24”” box

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Christian Simpson
December 23rd, 2020 at 3:39 pm
Commented on: 201223

Sc to 155#/30" box

6 + 5/-

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Derek Jones
December 23rd, 2020 at 3:12 pm
Commented on: 201223

Scaled 20” and 95#


7 rnds even


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Joe Conradi
December 23rd, 2020 at 3:07 pm
Commented on: 201223

Scaled to:

24” box jumps

4 2x70#DBs power cleans


7rounds + 5 box jumps

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Daniel Robinson
December 23rd, 2020 at 2:25 pm
Commented on: 201223

Scaled - 24-in. box, 155 lb.

6 rds + 4

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Randy Crooker
December 23rd, 2020 at 1:58 pm
Commented on: 201223

Scaled:

24” box jumps

135lb power cleans


10 rounds + 5 box jumps

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Eric Hurd
December 23rd, 2020 at 1:47 pm
Commented on: 201223

Male 32. 6’. 220#


Scaled to 24inch box and 135 on the bar.


Score 5 rounds.

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Jason Lau
December 23rd, 2020 at 10:38 am
Commented on: 201223


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Jason Lau
December 23rd, 2020 at 10:38 am
Commented on: 201223

6 rounds

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QiHui Xing
December 23rd, 2020 at 4:01 am
Commented on: 201223
(edited)
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Brad Seftel
December 23rd, 2020 at 1:12 pm

Thank you for sharing your videos on YouTube. I find it inspiring to watch and learn. You have amazing form and tremendous power.

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Kevin Flowers
December 23rd, 2020 at 10:11 pm

☝️yes, what Brad said

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Antonio Alves
December 23rd, 2020 at 11:01 pm

+1. Thanks for sharing 🙏

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Chris Sinagoga
December 23rd, 2020 at 3:29 am
Commented on: 201223

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Box jump - jumping with extra range of motion and an emphasis on accuracy

Clean - jumping with heavy weight and an emphasis on squatting (landing)


WHAT ABOUT THE FORMAT

Two movements at the high end of the power spectrum (large load, long distance, quickly) that are coupled together in a way that won't need much breaking up reps in a short time frame.


TECHNIQUE SCALE

Same reps, closest to prescribed as possible in weight and height, extend to 20 minutes. Don't worry about high intensity.


CONSISTENCY SCALE

AMRAP in 7 minutes of:

30+ in. box jumps


then


AMRAP in 7 minutes of:

Heavy cleans


INTENSITY SCALE

Lighten the weight to nothing gets broken, do touch-and-go box jumps at lower height, aim for 20 rounds in 7 minutes


MY STUFF

Ugh, another check the box day. Did the intensity scale but at a consistency pace, if that makes sense. Probably somewhere around 10 rounds.


GENERAL FEAR LEVEL: 6

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Rodrigo Melgar
December 23rd, 2020 at 4:15 pm

Thank you 🙏🏼 for your help!

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Chris Sinagoga
December 23rd, 2020 at 5:48 pm

Sure thing my man!

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