5.12 RX

4:16 rx 

225#
4:45 

5:55 
185# 

5:04 RX

M/38/5’9”/195#

4:10
185 lbs 

7:35 Rx’d 

August 31st, 2021

wu: bike, scales, planks with black roll
skill: bar

wod: 	   5rnds
			5 dl 95 kg
		   10 burpees
				4:29

post: bike, stretch

4:52 as rx’d... last time 4:49 :(
Unbroken dead’s. 1 pause of 2-5 seconds during round 3 or 4 after 6 burpees and a couple pauses before deadlifts in early rounds. 
88 degrees and kinda smoky smelling. 


182/42/176cm

6:48
@255lbs. 

too heavy. No regerts 

F/5'6"/146
105#
7:55

Completed 8/2.

4:45 as RXd. Had to stop to chase a wandering 18-month old in the middle, but paused the clock. Could have gone faster, but still kept it moving.

Rx
3:40

6:59 intermediate

deadlifts unbroken in R1&2 but did 3-2 in R3-5. That got heavy quick. 

F/24/5’5/140
CrossFit AFK

M/25/5'8"/155lb
CrossFit AFK

3:56 - Rx

https://youtu.be/bnFBJYjk7pI 

RX male 3:47

05:26 rx’d

M/35/6'/175#

4:34 Rx

Deo gratias

1st two rounds @ 275 then scaled to 245 for the 3rd then 225 for the last two:

 10:15

42 / 6’0 / 190

Rx 8:35 (1:02/2/1:52/2:07/1:34)

Only deadlift
5x60/5x70/5x80/5x90/5x100/5x110
5x120/5x130/

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225 lb.

4:56

7/25/21  4.51@ 165#
8/21/12: 10.45; 225#
12/24/08: 12.21 Did 15 reps of 2x50# dumbell DLs (all I could find)

JonNYC

8:43 rx 

As rx’d, 3:32 (PR).

24 seconds faster than in 2012.  Unbroken deads, took later rounds a bit more deliberately.  Made up a lot of time on the burpees.  Since the deads take so much out of the legs and back, I tried to focus on a ‘stricter’ burpee, using a lot more chest and arm to pop myself back up.  Seemed to help.  Rounds 2-4 were a bit slower, but was able to really sprint through on round 5.

48m/5'10"/180

Rx’d 5:14

180710: 5:35

Scaled to 225 lbs. 

5:14

Scaled to 255lbs
4:36

m/36/180lbs

Went with 185 lbs but had to do crouching 🐸 at the bottom of the burpee before stretching out cuz it’s hot outside…🔥🥸 Enjoyed the workout!

5:53 intemediate, begin with the RX weight, for 5 reps

Only had 50# DBs, so doubled the rounds. 4'48" for the first 5 rounds, 11'03" total

4:22 185# DL

4:30 Rx

M / 373 / 5'7" / 195

4:53
Intermediate weight - focus on burpees with my shoulder
Feeling better...

5 rounds in 10:09 of:
5 deadlifts, 225#
10 burpees

105kg
07:50

Intermediate Scale:
6:16

Had to slow the DLs down a bit because I didn't have access to bumper plates today - that slow descent was a burner. Nice WOD!

M/50
15 minutes AMRAP:
10 deadlifts (2 x 20 kg KBs) 
10 burpees
6 round + 9 deadlifts

3'23'' rx 

6:04 scaled to 100kg

Intermediate option - 13:05

Beginner scale, no timer 

4:30 Rx’d

RX:4'50''.
https://youtu.be/b4vvY9-oepM

185lb, 5:30

Capped off with 50cal rower 4:22

100kg 7:17

waited til the midday heat to train in a sunroom...

Scaled to 225lb deadlift

5:37

M/56/6’1”/180

5 RFT:

5 deadlifts (275 lbs)*
10 burpees**

Rx: 6:14

*all singles
**jump to 6” reach target

M/46/6'2"/180#

Scaled to 225# the rest as rx'd 4:22...last time same scale in 4:34

Rx

4:36

Almost no warmup. Those burpees slowed me way down

M/30s/225lbs

Modified / scaled: 
--
5 rounds for time of:
20 DB deadlifts w/ 2x15 kg DBs 
10 burpees
SCORE: 13'02''
--
Less comatose today, even enjoyed the burpees. Nice WOD. 
5 km run during lunch time

210723
MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
5R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
3R

Scaled DL sets to 10 reps of 2x70#DBs.

6:18

4:52 Rx'd
Good WOD
m/53/5'11"/200#

M/33/75-80kg 9:57 110kg, deficit burpee

Rx 4:13
M/44/80kg 

7:22, used 185 for DL. Should have gone heavier, but 6th workout post covid so still rebuilding 

8:16 Rx

Compare to: 9:22 Rx

5:55 @115#

5 DL - 200lb (trap bar)
10 Pullups

5:35

RX 9:25

my wife RX 7:09

8'46" as Rx'd

5 rounds for time of: 10:40
5 deadlifts 225 lbs
8burpees

RX, 4:54

I'm sorry but if you're going to showcase this workout you may as well carry out the movements correctly. You tell me what was wrong.

☆CFHIM 3:49 

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
A test originally put in place, if I remember correctly, because there were so many people to get through in a short amount of time.  Squatting with a heavy weight, extra emphasis on the midline, and changing orientation with an emphasis on jumping/landing.

MAIN DECISON
Is the extra 30 seconds you could cut on this workout worth the discomfort it would cost?

TECHNIQUE SCALE
10 deadlifts, 10 burpees, 15 minutes

CONSISTENCY SCALE
For time:
25 deadlifts
50 burpees

INTENSITY SCALE
5 rounds of:
10 burpees
30-sec. hold deadlift in bottom position
Rest 1 minute between rounds

INJURY SCALE
Upper-body - 5 rounds of: sprint 200 meters, 5 deadlifts
Lower-body - AMRAP in 15 minutes of: 10 GHD sit-ups, 10 hip extensions

MY STUFF
4:27 as rx'd

GENERAL FEAR LEVEL: 8

In a hotel, heaviest weight is 2x50# DBs. Any good scaling ideas?