CrossFit | 210103
Sunday

210103

Workout of the Day

143

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Or,

Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post choice of girl and time to comments.


Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:
Same reps as Rx’d

♀ 75 lb. ♂ 105 lb.

Beginner Option:
7 rounds for time of:
3 clean and jerks or snatches
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

The Power Clean & Push Jerk

The Power Clean & Push Jerk
Watch

Comments on 210103

143 Comments

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Cyrus French
June 23rd, 2021 at 7:14 pm
Commented on: 210103

4:33 Grettel Rx

5:22 Ingrid Rx

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Eduardo Trevino
June 16th, 2021 at 2:55 am
Commented on: 210103

My first Gretel

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Eduardo Trevino
June 16th, 2021 at 2:54 am
Commented on: 210103

my first Gretel

40 kg

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Catie Whitehead
May 5th, 2021 at 1:37 am
Commented on: 210103

625 Rx... I hate burpees, even 3 at a time

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Diego Pongeluppe
May 1st, 2021 at 1:08 am
Commented on: 210103

6:45 and 9:00

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Dusty Robinson
March 10th, 2021 at 7:41 pm
Commented on: 210103

Ingrid 6:03 Rx

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Dusty Robinson
March 10th, 2021 at 7:41 pm
Commented on: 210103

Ingrid 6:03 Rx

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Samuel Viola
February 24th, 2021 at 6:13 pm
Commented on: 210103

Does anyone know if these are bar facing burpees or just burpees over the bar?

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Payton Guza
February 24th, 2021 at 2:06 am
Commented on: 210103

6:52 RX this was a fun one.

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Payton Guza
February 24th, 2021 at 2:06 am
Commented on: 210103

6:52 RX, this was a fun one.

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Clint Michael
February 18th, 2021 at 1:48 pm
Commented on: 210103

8:34

Grettel - Rx’d

(edited)
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Ron Graziano
February 12th, 2021 at 3:52 pm
Commented on: 210103

Ingrid

6:38 Rx

M/55/5’7”/160lbs

Quick singles - carefully paced first attempt at this benchmark but could shave a lot of time off next time.

(edited)
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Myriam Hocquel
February 7th, 2021 at 8:27 pm
Commented on: 210103

Ingrid RX woman 5min10

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YooSik Kim
February 4th, 2021 at 8:19 am
Commented on: 210103
(edited)
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Manchild Manchild
February 3rd, 2021 at 5:38 pm
Commented on: 210103

Grettel w/35# dumbbells


10:37

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Jeff Chalfant
January 24th, 2021 at 9:06 pm
Commented on: 210103

Grettel: 7:04 rx’d. Unbroken clean and jerks until the last round. Maybe should’ve eaten more than a bowl of oatmeal for this one, but then again, it is a girl so I’m supposed to be left “on my back”...I feel my abs now, 6 minutes later-maybe from yesterday?


179/41/69”

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Nicole Duke
January 24th, 2021 at 5:27 pm
Commented on: 210103

Coming off of being sick on this one. Was working with a smiths machine so there was not full range of motion to complete either wod. Did a combo of push presses and front squats. Also did standard burpees due to not having enough room in the gym to do over the bar.


beginner

19:00

(edited)
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Morgan Greene
January 20th, 2021 at 4:30 pm
Commented on: 210103

Grettel: 8:33

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YooSik Kim
January 18th, 2021 at 12:23 pm
Commented on: 210103
(edited)
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Ralph Keeley
January 18th, 2021 at 4:09 am
Commented on: 210103

M/34/6'/175#


Ingrid; 7:03 Rx

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Chris Meldrum
January 16th, 2021 at 10:19 pm
Commented on: 210103

Ingrid, as rx’d, 7:19. 


Singles on snatches, and quick burpees, followed by a short rest.  Had 2 rounds in a minute, but slowed from there.  Missed a snatch in round 8 and another in round 10; otherwise, would have been sub-7.  Another fun one.

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Fl oR
January 14th, 2021 at 8:17 pm
Commented on: 210103

First Ingrid

Rxd in 6min 20sec


10 min break


Then Gretel

Rxd in 5min 20sec

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Leonardo Silva
January 13th, 2021 at 11:28 pm
Commented on: 210103

Gretel 8:17

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Brian W
January 13th, 2021 at 10:09 pm
Commented on: 210103

Grettel

8:21.82

115 lbs

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Giuseppe Petrillo
January 12th, 2021 at 10:25 am
Commented on: 210103

Grettel squat clean and jerk 13:32

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Dusty Russell
January 11th, 2021 at 10:58 pm
Commented on: 210103

“Grettal”

RX’d

5:41


34/5’10”/225 (overweight)

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Patrik Hermansson
January 10th, 2021 at 3:36 pm
Commented on: 210103

Grettel

10 rounds for time of:

3 clean and jerks @ 35 kg

3 burpees over the bar


Time: 8:15


First WOD for a couple of months. I’ve missed it!

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Christopher Voght
January 9th, 2021 at 2:47 pm
Commented on: 210103

Ingrid

10 rounds for time of:

3 snatches

3 burpees over the bar

♂ 95 lb.

6:24

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Jon Friedland
January 8th, 2021 at 7:07 pm
Commented on: 210103

Grettel 8.45 at 95#


JonNYC

(edited)
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Jennifer Langeliers
January 8th, 2021 at 5:07 pm
Commented on: 210103

I did this one with a partner. We took turns each round and did 5 more rounds.


15 rounds for time (each partner does 15 rounds, alternating rounds, one works-one rests)

3 snatch - 65#

3 bar facing burpees


14:58

(edited)
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Adrian Klaja
January 8th, 2021 at 4:53 pm
Commented on: 210103

Grettel 45 kg

6:11


Cool workout, I was doing it in my living room with pillows under the bar ;P

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Michael Hicks
January 8th, 2021 at 4:24 am
Commented on: 210103

Grettel 7:26 Rx

M/38/185

(edited)
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Jason D. Martin
January 6th, 2021 at 9:06 pm
Commented on: 210103

M/45/185 RX 8:43

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Steven Eaton
January 6th, 2021 at 11:35 am
Commented on: 210103

Grettel:

RX 7:18


This WOD gave me anxiety. It was justified, very painful.

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Chin-Sheng Chou
January 6th, 2021 at 10:40 am
Commented on: 210103

Grettel

RX 5:22

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Osvaldo Flores
January 6th, 2021 at 4:45 am
Commented on: 210103

15min Total Time


Burpees BW

Power Clean and jerk with 95lb

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Karina Findlay
January 6th, 2021 at 2:56 am
Commented on: 210103

Grettel 70#

10:36

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Darin Smith
January 5th, 2021 at 11:57 pm
Commented on: 210103

40 yo/m/150lbs

Grettel

@125lbs

15'13.32"

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Juscelino Candido
January 5th, 2021 at 9:53 pm
Commented on: 210103

9m20s grettel 50kl

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Norvan Zanders
January 5th, 2021 at 9:32 pm
Commented on: 210103

Grettel RX 13:51


2nd week back doing Crossfit! Great wod!!

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Scotty McCartney
January 5th, 2021 at 8:43 pm
Commented on: 210103

M/49/5’10”/200#

Grettel. 7:53Rx. Good wod. Still coming back post Covid. Been months since I’ve done cleans. Prob closer to 7mins when in shape.

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Dave DeCoste
January 5th, 2021 at 7:15 pm
Commented on: 210103

7:55 Rx

M/42/5’8”/165

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Mike Miltenberger
January 5th, 2021 at 6:39 pm
Commented on: 210103

M/38/5'5/190

Grettel

7:44, RX

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Erik Dresner
January 5th, 2021 at 4:22 pm
Commented on: 210103

Grettel: 8:31 Rx

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Kris Sienkiewicz
January 5th, 2021 at 11:09 am
Commented on: 210103

Grettel

50kg (110 lb) 4:55

M/44/78kg

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Erica McLean
January 5th, 2021 at 3:01 am
Commented on: 210103

Grettel

8:38 rx

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Vanessa Branstetter
January 5th, 2021 at 2:37 am
Commented on: 210103

Ingrid 11:45 75#

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Kevin Marshall
January 5th, 2021 at 1:39 am
Commented on: 210103

Had to scale bc gym was way packed, did 10RFT of 6 db thrusters at 25 and 3 burpees over dbs

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Reilly Costello
January 5th, 2021 at 1:34 am
Commented on: 210103

M/31/6'/195


Grettel 105#


11:37

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Matthew Soltys
January 4th, 2021 at 11:11 pm
Commented on: 210103

I have never done a burpee over the bar and caught my toe on the last round. Also likely doubled the number of cleans I have done in my life today so that was fun. Did not do it for time as I wanted to focus on the movements.


Grettel

10 rounds:

3 clean and jerks

3 burpees over the bar


13 Day Streak

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David Rochon
January 4th, 2021 at 10:42 pm
Commented on: 210103

INGRID

4:58

GRETEL

4:56

did 500 double unders then both back to back. Not gonna lie, that was a lot of fitness in one session. On its own, I could probably sneak GRETEL under 4:45. All snatch and clean and jerks were singles

(edited)
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Fabian Delaflor
January 4th, 2021 at 9:14 pm
Commented on: 210103

Fabian:

10 rounds

3 cleans and jerks #95

3 burpees over bar

13:33


Khristine:

7 rounds

3 db clean and jerk #15 (first 2 rounds) then #10 rest

3 burpees over DB

6:47

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Hank McKibban
January 4th, 2021 at 8:03 pm
Commented on: 210103

Grettel - 10:02 rx (w/sqt cleans)

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George Hart
January 4th, 2021 at 7:56 pm
Commented on: 210103

Grettel

9:09

135lbs


51#

(edited)
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Coastie Nick
January 4th, 2021 at 6:32 pm
Commented on: 210103

Grettel Rx’d @ 135#

7:43

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Christopher Buchenholz
January 4th, 2021 at 5:14 pm
Commented on: 210103

M/53/5’9”/168, new to CF

 

TECHNIQUE SCALE

10 rounds for time of: 70 min, 65#

9 clean and jerks following this demo: https://youtu.be/IcCGLoNqN2U

9 burpees


NOTES:


Reintroducing jump rope, but only 25 single legs, still have some heel pain.  Swollen right wrist from falling on Monday.  Didn’t really time myself, but it took about 70 min with long breaks.  Really worked on form


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Jade Teasdale
January 4th, 2021 at 4:58 pm
Commented on: 210103

Been very sick since December 23rd. Grettel @ 75#s, felt super weak. Did after the PU & Sq. AMRAP. 15:26

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James Gentile
January 6th, 2021 at 4:07 pm

I did the same, bad idea!

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Myles Lance
January 4th, 2021 at 4:06 pm
Commented on: 210103

Grettel 6:33

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Chris Meldrum
January 4th, 2021 at 4:06 pm
Commented on: 210103

Grettel, as rx’d, 6:01.


A real burner.  Was shooting for 30 seconds per round, but knew that was ambitious.  Unbroken C&J, form got better as I went along (needed more warm-up).  Seemed to do better going quickly on the burpees then taking a short rest before C&J.  On the rounds I paced the burpees, I seemed to need a rest anyway!  Was able to put the gas pedal down on rounds 9 and 10.


47m/5'10"/190

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Lincoln Kerger
January 4th, 2021 at 3:52 pm
Commented on: 210103

Ran out of time waiting to get access to a barbell so I did a version of Barbara Ann (210104) instead - Posted there.


Relying on people to be where they said they would be when they said they would be there can be frustrating but can result in a good workout anyway. This was a tough one but fun. Looking forward to running Grettel and Ingrid similar to Charlie Pokorny and Kevin Flowers - hopefully tomorrow. Will post here when done.


Completed on 210105:

Grettel at 105#

8:15

Rested 7 minutes then

Ingrid at 75#

6:42

(edited)
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Damien Leroux
January 4th, 2021 at 1:06 pm
Commented on: 210103

Ingrid Rx : 6'19 (62kg)


https://youtu.be/OGDhKAVPMpI


(11round's in video)

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Sam Meixell
January 4th, 2021 at 12:44 pm
Commented on: 210103

Grettel

10 rounds in 8:08 of:

3 clean and jerks, 95#

3 burpees over the bar

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Sandeep Gadde
January 4th, 2021 at 5:13 am
Commented on: 210103

5:28; 43kg C&J

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Brian Louchis
January 4th, 2021 at 4:55 am
Commented on: 210103

Grettel 4:43

50 lb dumbbells and regular burpees

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Chris Meldrum
January 4th, 2021 at 4:06 pm

solid

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David Smith
January 4th, 2021 at 3:26 am
Commented on: 210103

Ingrid 11:38 rx


first time doing this workout. My max snatch is about 170-175 so this is pretty heavy for me. Considered scaling to 115 but went for rx. Glad I did. Last 3 rounds forced me to focus technique.

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Nathan Wray
January 4th, 2021 at 1:12 am
Commented on: 210103

Grettel rx 7:04

Male 46 yrs 5’9” 156lbs

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Joshua Willing
January 4th, 2021 at 1:12 am
Commented on: 210103

“Grettel”


9:32 RX.


due to scheduling did yesterday’s workout with a 20 minute rest prior to this. Did not really allow me to give this one my all. Will try it again some time fresh.

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Tayo Bailey-Duvall
January 4th, 2021 at 12:25 am
Commented on: 210103

F/36/8mo Postpartum

Grettel Rx: 8:05

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Js Smith
January 3rd, 2021 at 11:50 pm
Commented on: 210103

Scaled Grettel - 10 r/t of:

3 clean & jerks, 55#

3 burpees, step over the bar

10:21

Knee wasn’t happy with the c&j jump so eliminated the burpee jump over the bar


Personal note:  NEVER say out loud “That doesn’t look bad” before doing a WOD. Sneaky girl!

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Jeffrey Howard
January 3rd, 2021 at 11:00 pm
Commented on: 210103

M/25/5'8"/155lb

CrossFit AFK


3:17 - Sc (Ingrid at beginner, 7 rounds at 65lb, something felt awful in my shoulder, side that I tweaked from the sandbag hero workout, so scaled way back.)

(edited)
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Kevin Flowers
January 3rd, 2021 at 10:56 pm
Commented on: 210103

M/55/6’0”/185


”Ingrid”

Rx: 8:16


rested 7:00, then


”Grettel”

Rx: 7:13


(only b/c Charlie Pokorny did it this way!)

(edited)
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Charlie Pokorny
January 3rd, 2021 at 11:33 pm

Haha - nice work once again!

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Nathan Goisnard
January 3rd, 2021 at 10:55 pm
Commented on: 210103

customized Gretz


60# DBs

8m50s


(tried at 40# DBs first and 5m30s did not feel right)


Keep well

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Jesse Montagnino
January 3rd, 2021 at 10:51 pm
Commented on: 210103

9:55

GRETEL

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Jon Wilson
January 3rd, 2021 at 10:35 pm
Commented on: 210103

Grettel


9:27

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Courtney Guthrie
January 3rd, 2021 at 10:31 pm
Commented on: 210103

Grettel scaled

3 squat cleans

3 BFB

65#


still healing from shoulder dislocation injury, OH position is still not 100%.


CrossFit AFK

F/24/5’5/140

(edited)
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Loris Giuliano Ferrari
January 3rd, 2021 at 10:31 pm
Commented on: 210103

Male 50yo 79Kg 181cm

10:26 Grettel Rx'd

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Nichole Taylor
January 3rd, 2021 at 10:17 pm
Commented on: 210103

Grettel Scaled in 7:28

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Daniel Robinson
January 3rd, 2021 at 9:55 pm
Commented on: 210103

Grettel RX - 13:48

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Charlie Pokorny
January 3rd, 2021 at 9:22 pm
Commented on: 210103

Ingrid Rx 9:07

Rest 7 minutes

Grettel Rx 7:47

Nice variations on Isabel and Grace!

m/52/5'11"/200#

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Robbie Ponce
January 3rd, 2021 at 8:55 pm
Commented on: 210103

Grettel in 8:35!

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Robbie Ponce
January 3rd, 2021 at 8:54 pm
Commented on: 210103

Grettel in 8:35!

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Nate Gordon
January 3rd, 2021 at 8:53 pm
Commented on: 210103

Grettel 7:47

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Nicole Deaver
January 3rd, 2021 at 8:29 pm
Commented on: 210103

Grettel

85# 

9:11

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Matthew Churchill
January 3rd, 2021 at 8:17 pm
Commented on: 210103

WOD: Ingrid (Scaled)

10 rounds for time of:

3 snatches (110#)

3 burpees over the bar

Score: 11:21 (Coming off a week of COVID-19)

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Nathan Goisnard
January 3rd, 2021 at 10:58 pm

Glad you are back!

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Luiz Ferrini
January 3rd, 2021 at 8:02 pm
Commented on: 210103

Grettel 135 libras.

13'10"

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Justin Jeppesen
January 3rd, 2021 at 7:52 pm
Commented on: 210103

Grettle- intermediate

10:36

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Antonio Alves
January 3rd, 2021 at 7:49 pm
Commented on: 210103

Only 2x 9,5 Kg DB available, so I did:


Ingrid

10 rounds for time of:

3 DB hang power snatches, alternating arms each round

3 burpees jumping over DB

SCORE: 08' 03''


5' break, then:


Grettel

10 rounds for time of:

3 DB squat clean and jerks

3 burpees jumping over DB

SCORE: 12' 21''


Fun WODs 👍

3 km Fartlek run just before

Around 20 km bike ride in the morning.


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Grant Shymske
January 3rd, 2021 at 7:24 pm
Commented on: 210103

Ingrid, Rx. 8:40.

That was a fun one. Power snatched, fast singles.

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Chanelle Santana
January 3rd, 2021 at 7:23 pm
Commented on: 210103

Just shy of being 2months post op from ALC replacement surgery. Can’t dip or jump yet so modified slightly to:


Muscle Snatch @ 55lbs

Step In/Out & Over Bar Burpee


Time: 8:28

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Cristina Rodríguez
January 3rd, 2021 at 7:19 pm
Commented on: 210103

Grettel

85 lbs

10:10 😃

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Thomas Simpson
January 3rd, 2021 at 7:17 pm
Commented on: 210103

GRETTEL: 11:33 (Intermediate RX)

My 1st crossfit workout!

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Grant Shymske
January 3rd, 2021 at 7:25 pm

Nice! Welcome 🙏

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Chanelle Santana
January 3rd, 2021 at 7:25 pm

That’s awesome!


Congrats on your 1st CrossFit work-out :)

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Kevin Flowers
January 3rd, 2021 at 11:19 pm

Welcome to a life of ever-increasing fitness!

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Brett Eckles
January 4th, 2021 at 1:24 am

Awesome! Welcome!

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Scotty McCartney
January 4th, 2021 at 2:33 am

Awesome! Welcome.

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Derek Schierlmann
January 3rd, 2021 at 7:11 pm
Commented on: 210103

M/49/5'9"/158

Grettel Rx 10:12

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Mike Munsee
January 3rd, 2021 at 6:56 pm
Commented on: 210103

M 50/190/6’

Grettel 7.47.

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Jay Hubbard
January 3rd, 2021 at 6:53 pm
Commented on: 210103

Grettel

115 lbs

21:11

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Christine Bernardini
January 3rd, 2021 at 6:49 pm
Commented on: 210103

Grettel Rx

4:39 💦💦💦

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Randy Crooker
January 3rd, 2021 at 6:39 pm
Commented on: 210103

Grettel

Rx 10:15


m/35/5’-10”/175lbs

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James Gentile
January 3rd, 2021 at 6:32 pm
Commented on: 210103

Grettel RXd


7:54


Did after 12/29 WOD of push-ups and squats thinking I wouldn't be that fatigued. Whoops.

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Josh Wood
January 3rd, 2021 at 6:25 pm
Commented on: 210103

WOD Grettel


10 rounds for time of:


3 clean and jerks


3 burpees over the bar


— 7:17 RX’d at 135#




Rest, then:




Ingrid


10 rounds for time of:


3 snatches


3 burpees over the bar


Scaled down from 135# to 95#


—5:04

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Raffaele D'Urso
January 3rd, 2021 at 6:19 pm
Commented on: 210103

Grettel 7:02 rx

(edited)
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Lindsey Boyle
January 3rd, 2021 at 6:19 pm
Commented on: 210103

Ingrid - 65lbs (7:45)


First 3 rounds w/ 75lbs.

All touch n’ go, except last 3 rounds.

Bar facing burpees.

Finished w/ 4 mile walk.

(edited)
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Jeffery Powell
January 3rd, 2021 at 6:10 pm
Commented on: 210103

Grettel, 95pds. 19:55.

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Christian Simpson
January 3rd, 2021 at 6:00 pm
Commented on: 210103

Rx grettel...11:53 (0:36, 1:14, 0:56, 1:15, 1:11, 1:07, 1:46, 1:19, 1:29, 1:00)


Probably do ingrid later today.

Sc to 95#...7:58 (40s, 43, 44, 48, 55, 53, 54, 49, 55, 37s)

(edited)
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Charles Meyers
January 3rd, 2021 at 5:54 pm
Commented on: 210103

14:43 Grettel

105 lbs

(edited)
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Jacopo Consonno
January 3rd, 2021 at 5:48 pm
Commented on: 210103

M/179cm/79kg/31yo

Newbye in the community, done Grettel scaled to 110lbs in 11’40’’

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Lindsay Aspen
January 3rd, 2021 at 5:34 pm
Commented on: 210103

Haven’t done Olympic lifts in awhile so just did the clean and jerk option today.


Grettel, intermediate (75lbs)

8:16


Good workout! Quick but potent. Did a little running and an 8 min bodyweight circuit for warmup: 5 min walk, 10 min run then 5 x (20 reverse lunges, 10 push-ups, 10 sit ups)


Followed up with some stretching

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Mike Andridge
January 3rd, 2021 at 5:33 pm
Commented on: 210103

Grettel

scaled to

95#/strict burpee

10:17

m/50/175

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Martin Irwin
January 3rd, 2021 at 5:12 pm
Commented on: 210103

grettel


15.11 Rx (squat clean and split jerk) just saw it’s power clean, joys :D

(edited)
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Troy Bruun
January 3rd, 2021 at 5:11 pm
Commented on: 210103

Grettel: 6:59


3 Double KB CL&J (35’s)

3 Burpee over KB’s

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Matthew Letarte
January 3rd, 2021 at 5:11 pm
Commented on: 210103

Ingrid 95# 9:49

Squat snatches for first 5 rounds then power snatches

(edited)
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John Clarke
January 3rd, 2021 at 5:04 pm
Commented on: 210103

Grettel, 85lbs & regular burpees, 8:27

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Mike Kohler
January 3rd, 2021 at 4:59 pm
Commented on: 210103

Grettle 6:20 RX

(edited)
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Ephraim Fields
January 3rd, 2021 at 4:51 pm
Commented on: 210103

14:59 Grettel

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Brendan Mullan
January 3rd, 2021 at 4:31 pm
Commented on: 210103

Grettel @ 40kg

6.37 min 😅👍

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Az Native
January 3rd, 2021 at 4:23 pm
Commented on: 210103

Grettel 10:25 rxd. Worked my 51 year old body!

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Steve Day
January 3rd, 2021 at 3:46 pm
Commented on: 210103

Grettle @ 135lbs

8:43

135 is heavy for me but gave it a go anyway. Underestimated the burpees. My legs did not want to jump over that bar.


About 10 min rest then:

Ingrid @ 105lbs

6:46

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Chris Broomes
January 3rd, 2021 at 3:35 pm
Commented on: 210103

Ingrid - Intermediate was a great opportunity to work on my form under fatigue.

Snatches @105#

9:20

M/48/1.65/86

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Eugenio Gonzalez
January 3rd, 2021 at 3:24 pm
Commented on: 210103

Grettel 7:35 3rd day in my 744km challengue. Yesterday was hard but today I managed to buckle up and do it much more easily.

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William Laerte
January 3rd, 2021 at 3:21 pm
Commented on: 210103

M/37/1.80/90

Grettel

10:45


40kg

Scale

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Brett Eckles
January 3rd, 2021 at 3:19 pm
Commented on: 210103

Ingrid - 5:12 Rx


All snatches unbroken


M/28/6’1”/200

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Mike K
January 3rd, 2021 at 3:01 pm
Commented on: 210103

Grettel

115lbs clean and jerk

burpees

11:29

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Joe Conradi
January 3rd, 2021 at 2:39 pm
Commented on: 210103

grettel:

sets 1-3: 3 2x70#DBs

sets 4-10: 5 2x45#DBs


time: total? (Pressed wrong button at start, noticed mid set) For sets 2.5 on total: 7:26.

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Michael Arko
January 3rd, 2021 at 1:47 pm
Commented on: 210103

90lbs snatches (Ingrid scaled)

7:30

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Kirk Byrd
January 3rd, 2021 at 1:44 pm
Commented on: 210103

M/39/5’10”/200

Ingrid RX - 7:55

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Ruben Coronado
January 3rd, 2021 at 1:38 pm
Commented on: 210103

5:17 Scaled

10 Rounds

3 Snatches (75#)

3 Burpee Over Bar


-----

A few days late but joining my friend Denise on following main site every day this year!

(edited)
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Barry Howard
January 3rd, 2021 at 1:37 pm
Commented on: 210103

Ingrid RX: 5’35

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Alex Pettingell
January 3rd, 2021 at 1:27 pm
Commented on: 210103

Grettel, Intermediate Option, 105 lbs.

10:54

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Andrea Ceder
January 3rd, 2021 at 10:44 am
Commented on: 210103

Ingrid

Weight - 30kg

Time - 12.44

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Karl Nevin
January 3rd, 2021 at 5:59 am
Commented on: 210103

Nice versions!! So simple, so sneaky. And I’m sure so very potent!!


Are we calling these two as brand new Girl Benchmarks?

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QiHui Xing
January 3rd, 2021 at 4:38 am
Commented on: 210103
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Chris Sinagoga
January 3rd, 2021 at 3:37 am
Commented on: 210103

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Clean and jerk - jumping with a medium amount of weight, emphasis on range of motion

Snatch - jumping with a heavy weight, emphasis on range of motion (though, I interpret this like Isabel with power snatches being okay)

Burpee over bar - changing orientation with an emphasis on jumping with accuracy


MAIN DECISION

There are three possible movements, all of which have a ton of moving parts, and therefore can be broken down into very fine detail. So to me, the decision is do you want to preserve the intensity in the stimulus or do you want to preserve the movements listed?


TECHNIQUE SCALE

Either option, lose the bar for the burpees, make it 10 rounds of 9 and 9 reps


CONSISTENCY SCALE

Pick either workout, do 30 barbell movements then 30 burpees for time.


INTENSITY SCALE

Scale the weight down as mentioned in the notes posted.


MY STUFF

95-lb. snatches, 5:20.


GENERAL FEAR LEVEL: 8

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Wladiston Paiva
January 3rd, 2021 at 3:17 am
Commented on: 210103

Grettel RX in 8:30


Mirella, Grettel 35kg in 10:30

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Katina Thornton
January 3rd, 2021 at 1:29 am
Commented on: 210103

So tempting to choose clean and jerks, which means I should do snatches.

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Mauricio Dapueto
January 3rd, 2021 at 2:01 am

Good luck!

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Nicole Deaver
January 3rd, 2021 at 3:18 pm

I thought the same thing, but we did snatches recently so maybe my clean & jerks want some practice too. 😆

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