CrossFit | 220113


Workout of the Day


Power clean 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

Comments on 220113


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Mja 204
January 18th, 2022 at 9:16 pm
Commented on: 220113

M / 37 / 86.5kg

x5 80kg / 82.5kg ; x3 85kg / 87.5kg / 90kg / ; x1 92.5kg / 95kg / 97.5kg - Fail / 97.5kg - Fail (Height was good on both - caught with elbows low)

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Ralph Keeley
January 17th, 2022 at 4:39 am
Commented on: 220113


Single every 2:00 starting at 135 lb. and adding 10 lb. each round. Finished at 245 lb.

Deo gratias

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Manchild Manchild
January 15th, 2022 at 4:36 pm
Commented on: 220113

dumbbells, E2MOM

80, 90,

110, 120 ,120,

130, 140, 140, 150(f)

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Tassio De Souza
January 15th, 2022 at 3:20 pm
Commented on: 220113

40-50-55-60-65-70-75-80 kg

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QiHui Xing
January 15th, 2022 at 6:47 am
Commented on: 220113



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Lincoln Kerger
January 15th, 2022 at 12:15 am
Commented on: 220113

Did Half-Barbara'ish

5 rounds each for time

10 pull-ups

15 push-ups

20 butterfly abmat situps

25 squats

1:30 rest between each round

2:15, 1:55, 1:50, 1:43, 1:44

Then practiced power clean 8-10 reps 65-75-85-95-105#

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David Whiteman
January 14th, 2022 at 4:08 pm
Commented on: 220113

5x 95-105

3x 115-125-135

1x 145-155-165-175 (felt good so I went on and failed at close though, next time)


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Michael Arko
January 14th, 2022 at 4:00 pm
Commented on: 220113

I think I forgot to post yesterday. I went lower-medium to make sure every rep felt good.

5x 90-100

3x 110-120-130

1x 135-140-145-150

My body weight is around 150 so I'll gladly score the bodyweight clean.

Followed this up with a 2k row in 8:22.

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Thomas Aug
January 14th, 2022 at 1:06 am
Commented on: 220113

Dumbbell power cleans

40s x5






75(f) arm was hurting some so shut it down.

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Steve Day
January 14th, 2022 at 12:51 am
Commented on: 220113

used my 15kg bar

5x 108, 133lbs

3x 153, 163, 168lbs

1x 173, 178, 188, 188(F)lbs

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Christian Simpson
January 13th, 2022 at 11:51 pm
Commented on: 220113

5: 65#/95/115/135/155

3: 165/170/175

1: 185/195/205(f)/200(f)

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Sam K
January 13th, 2022 at 11:19 pm
Commented on: 220113

185, 200(failed and pulled bicep😖), 200, 215,225,235,240,245,255


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Antonio Alves
January 13th, 2022 at 10:41 pm
Commented on: 220113

Limited to light Dumbbells (2x 12,5 kg), so modified this to:


4 AMRAP sets in 1 minute of DB power clean & press: 9 + 9+ 9 + 10

3 AMRAP sets in 1 minute of DB power clean & push press: 9 + 9+ 10

3 AMRAP sets in 1 minute of DB power clean & push jerk: 10 + 10 + 10

Around 2' rest between sets


7 km hilly run in the early hours of the day

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Brian Louchis
January 13th, 2022 at 9:19 pm
Commented on: 220113

5: 95-115

3: 135-155-165

1: 185-205-215-225

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Charlie Pokorny
January 13th, 2022 at 9:16 pm
Commented on: 220113

x5: 185 - 200

x3: 210 - 220 - 225

x1: 230 - 235 - 240(f) - 240(f)


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Coastie Nick
January 13th, 2022 at 9:08 pm
Commented on: 220113

155-185-205-215-220(f- only one rep completed)-225-230(f)-230(f)-230(success- PR)

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YooSik Kim
January 13th, 2022 at 9:01 pm
Commented on: 220113

For time

5 Rounds for time of

10 strict pull-ups

10 strict ring-dips

10 alternating pistols


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Albert Kombe
January 13th, 2022 at 7:42 pm
Commented on: 220113


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kevin robinson
January 13th, 2022 at 7:13 pm
Commented on: 220113

105,115 x 5

125,135,145 x 3

155,170,180,200 x 1

Pr at 200

male, 50 y/o

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Igor Shirchkov
January 13th, 2022 at 6:56 pm
Commented on: Workout Tips


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Levi Tate
January 13th, 2022 at 5:14 pm
Commented on: 220113

135x5, 155x5, 175x3, 185x3, 195x3, 205x1, 215x1, 225x1, 235x1(fail)

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Jim Rix
January 13th, 2022 at 4:19 pm
Commented on: 220113

50-55# DBs

60-60-60 DBs

no singles.

Anyone know a rough formula for comparing barbell weightings to dumbbells?


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David Whiteman
January 13th, 2022 at 8:08 pm

As a general rule of thumb, you will be able to lift anywhere from 15-25% more weight with a barbell than a dumbbell.

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Stacey Thompkins
January 13th, 2022 at 2:48 pm
Commented on: 220113





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Charles Meyers
January 13th, 2022 at 2:38 pm
Commented on: 220113


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Jonathan Elmore
January 13th, 2022 at 2:11 pm
Commented on: 220113

75x5 95x5 115x3 145x1 155F 155F 155x1 155x1 165F

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Randy Crooker
January 13th, 2022 at 1:57 pm
Commented on: 220113


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Mike Andridge
January 13th, 2022 at 11:33 am
Commented on: 220113








pr is 200# in 2017

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James Gentile
January 13th, 2022 at 11:15 am
Commented on: 220113











220 (current pr)

225 (pr-f)

Was hoping to hit a new one today but couldn't get there. Mental hurdles towards those heavy weights.

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Chris Sinagoga
January 13th, 2022 at 3:50 am
Commented on: 220113
"I did not feel he was the right fit to build this collaborative leadership role for the sports team going forwards."

Does Rosa know that the dissent isn't from Dave Castro getting removed from his "role for the sports team?" It's from him getting removed from the entire freaking organization! You could probably make Castro the Head of Janitorial Advancement at CrossFit and he'd find a way to make a huge impact for HQ.

I'm not an insider by any means, and I understand typing on a computer probably won't have much of an impact, but this incident really has me thinking. Like, what kind of "collaboration" is expected? If Kobe Bryant doesn't want to collaborate with Smush Parker, it's not Kobe's fault! Get better at what you do then he'll probably want to collaborate with you.

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Mike Andridge
January 13th, 2022 at 11:35 am


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Jim Rix
January 13th, 2022 at 3:09 pm

Ditto. What more could Dave have done with the games over the past 15 years? The Covid games 2 years ago were fantastic under the circumstances. The main site workouts are still good and CF’s fundamental approach to fitness is sound, but I just have a bad feeling that the organization is killing off that which made it what it is.

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Chris Sinagoga
January 13th, 2022 at 1:50 am
Commented on: 220113

Champions Club Scaling Notes


Nothing to rant about


Short and heavy. High output followed by long rest. Jumping with really heavy weight.


Your clean technique is good enough for there to be a difference between 5, 3, and 1 reps


Am I feeling good enough to hit a pr on 1, or do I need to put more energy into the 5's and 3's?


Same format, do like 10 or 15 reps per round


Dame format, but do deadlifts instead. (practice box jumps/power cleans in the warmup)


Short burpee or sprint set before each lifting set.


Didn't get to this in time, so I did a modified Barbara.


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