CFWUx2 10*45/95+1cl*2 10*135+1cl
1r +4 reps
135lbs

CFWUx2 
3r +20 reps
(+10 t2b after buzzer)

3 +2 @ 155-lbs

5 Rds RX

M/40/5’9”/195#

five days rest

heavy singles c&j up to 80 kg

amrap'6
12 pow. cleans 62,5 kg
21 asq
3 rnds + 2 reps

3+1 RX

M/39/5’9”/195#

2 rounds plus 5 reps - Rx’d
185 lbs. power cleans 

3 rounds plus 28 reps- Rx’d

8 rondas en serrano 250 antes de futbol y cena con los pibes.

modificado a remos en anillas, saltos a macetero a altura arriba de rodillas y L lifts, mismas reps.

.

4rds
Scaled: ring dips to bar dips
             Toes to bar, it wasn't fully tucking my toes to the bar.    

Push-ups, 24” box

5rds + 20 reps in 6th

Intermediate: 2rds + 4 PCLN in 3rd

2 rounds plus 8 reps as prescribed. No breakfast. Sets of 3 tng reps on power clean until last 8. Equal parts cardio and legs. Sets of 3 became harder to receive. Fun, but I was more out of breath than I thought I would be, and did shorter sets than I wanted to. 

180#43%176cm

5 rounds plus 16 reps with strict ring dips. Did toes thru rings 1 round but they were just as easy but slower than TTB. Box jumps unbroken and jumping off. Cycled but not rebounded. Ring dips broken 5/5 rounds 2,3,5 and 3/3/2/2 for round 6. Toes to bars/rings unbroken. About 85 degrees when I did it. Felt better after 5m mark so I tried to speed up and went unbroken on ring dips round 4, which may have limited my total score. 

180/43/176cm

Sadly only 2 rounds & 3 reps
started out UB on cleans, fell off…
125#s is 80% of my 1RM 
I did lallygag a bit though. If I had hit it fresh, harder, & broke it up smarter, probably could’ve got 5-6 rnds 

3+30

F/25/5’5/150
CrossFit AFK

Dropped the weight to 165#. Touch and go broke down after round one haha. 

3rnds + 3 PC

4 rounds + 10 t2b 

M/ 48/ 138 lbs/ 5’-6
I’ e been wanting to try this one but haven’t been working out as regularly Over the past couple weeks as I’ve been practicing for a pickleball tourney. 
after about 2 hours of solid play in pickleball I went to the gym and got this one in. I did a mild warm up/ pre stretch and then got this in.
I completed 6 rounds As Rx.
good workout. For me the sets were not too high to have to break them up until the end and that was only for the dips. 
I guess my shoulders and triceps were fatigued from playing a lot of pickleball earlier? 
good fun workout. 

M/26/5'8"/170lb
CrossFit AFK

2+8 - Rx (Did a few bigger sets on power cleans at the start. Fell off to mostly singles amd some doubles. Really tried to immediately start squats as soon as I dropped the bar.)

6+3 s
jumping ring dips
24” box jump
laying toes to kettlebell 

F/25/5’5/145
CrossFit AFK

M/26/5'8"/170lb
CrossFit AFK

4+4 - Sc (33inch box is why this is scaled. Started with 5s for ring dips. Dips dropped to 3s and 2s quick. Was able to keep unbroken for T2B on first 2 rounds. Broke down to 6 and 4 later.)

No rings at home, but got a TRX. Did TRX push ups, which gave me a similar stimulus, but still easier than ring dips if I'm being honest. Rx other movements.

7rnds + 2 TRX push-ups 

Scaled to 12 HPC w/ 95# and 21 air squats. Only got through the third round of HPC.

scaled to intermediate weight of 155 lbs.

3 rounds + 3 reps PC's

completed after 220718. no PC rounds unbroken, perhaps should have gone lighter.

Age- 33
Height- 5’8
Weight-175
RX-No

175# cleans 
2 rounds + 10 cleans 
My personal opinion here but I think 7-8 min would be a good sweet spot. 

46/M/205lb

3 rounds rxd

squats were so hard!!

back on main site programming after 11 years of programming myself and I’m loving it..

Complete as many rounds as possible in 6 minutes of:
12 DBs hang power cleans 22.5kg
21 squats
-4R+4

2rds + 14reps w/ 135lb bar

M/36/6'/172#
220708: 5+7 Rx
220709: 3+6 155 lb.

Deo gratias

The bloopers were entertaining and trainer is informative with great cues and a positive perspective on handling situations. 

3+18

105lbs PC

M/44/6’3”/218
6+8 dips

68

SC k2e...3+4/-/-

1 round and 4 cleans, Intermediate (155)

With 115#
2 rounds + 10 PCs
3 rounds in 6:37

59/5’8@/156

3+1 Rx
M/35/192

Power Cleans 50 kg

Score: 3 Rounds + 5 reps

3 rounds plus 8 dips 

2+2cleans rx

4 rounds + 11 Reps in 10 minutes of:
10 assisted ring dips
10 box jumps, 24"
10 Hanging Knee Raises

3 Rounds + 2 reps in 6 Minutes
12 power cleans, 105#
21 squats

6min AMRAP: 4rds+6

12 PCL (125lbs)
21 SQT

3 + 7 dips RX 

5 rxd

5+10 rxd 

At home training 
21 Dumbbells PC 17.5 Kgs
21 Squats 
3 rounds + 3 reps

F/42/125/5’6”
3 Rounds + 33 Reps @95-lbs
I’m glad it wasn’t a second longer than 6:00. 

Int
1rd5reps
60kg

Scaled to 135lbs
3rounds + 5 power cleans

220709: Intermediate @ 155#:
  3 rds + 8 PC

2 rauns + 5 PC

220708: Rx’d: 5 rds + 18 reps 

Beginner + Scaling
AMRAP 6 min
9 power cleans, 95#
15 air squats

3 rds + 7 power cleans

Raised PC load to 95# to get some strength in the workout. Leg burner today!!! Doing this RX load and getting more than 3 rds must be beastly as hell.

Modified
--
Complete as many rounds as possible in 10 minutes of:

12 DB power cleans @ 2x12,5kg DB
21 squats

7 rounds + 12 PC + 5 squats
8 rounds completed in 10'30''
--
Peace.

Rx   3 rounds + 7 Squats


*Touch and Go Power Cleans:
5/4/3 on round 1, then 4/3/3/2 on other rounds.


This was a Wild 6 minutes!

M 51/205/6’
4 rnds @#135 power cleans.

Love this! Remove the D from the P… didn’t hear this on my LVl 1 

Scaled PC to 115#
3 rds +8 PC

Finished round 4 at 7:10 for good measure.  1st 2 rounds PC unbroken, round 3 was 8/4, had 2 seconds remaining at rep 8 of round 4.  Grip started to suffer in round 3.

SC to 135#...2+10/-

scaled weight to 115 lbs.  Did hang lower cleans. 
3 rounds + 10 HPC

Round 1 unbroken.
Rounds 2-3: 6,4,2
Round 4: 6,3

95lbs
3 rounds + 9 PCs

Kept the weight low to stay focused on Jesse's tips: extend hips then push back. The hip push-back is definitely my weakness.

Complete as many rounds as possible in 6 minutes of:
12 power cleans (95 lb)
21 squats

2 rounds + 13 squats 

As rx’d, 2 rounds + 8 power cleans.

First 3 cleans unbroken, then did singles.  Was on 2 min/round pace, but slowed a bit in round 2; cleans got tough.  I focused a bit more on form in round 3 and that may have helped – cleans were going better than in round 2 when time expired.

49m/5'10"/180

3 rounds complete @135#. Good load selection for today. 

Rx:
3 rounds + 5 cleans

Wife
3 rounds even 
@ 45lbs
First ever WOD!

Daughter (12)
4 rounds 
@ no weight (pipe)

2 rounds + 12 cleans at #145 pounds 

Took it easy today (life gets in the way somedays) Did some practice work @95lbs. and 100+ walking lunges plus Echo bike work. 

Can confirm, Jesse is still pumping us up and making us laugh in 2022 in Lynnwood. 

Complete as many rounds as possible in 6 minutes of:
12 power cleans
21 squats
75 lbs
4rds+2

Scaled to 60kg
 2+26

completed 7/8 in the a.m. at the Y after 220701 workout.

RXd. 

4 R + 10 dips + 10 box jumps + 4 T2B. 

Finished the 5th round after the timer. Box jumps were step downs. T2B got more broken as the rounds continued. 

2 rounds. 

85lbs on clean

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and gymnastics. Jumping with weight, squatting with speed, using fatigue in the legs to challenge jumping.

                  SHORT      MEDIUM      LONG

LIGHT

MEDIUM  x

HEAVY

STAMINA SCALE
3 rounds of 1 minute each. Scale weight to something you can do at least 5 in a row of

STRENGTH SCALE
AMRAP in 6 minutes of:
1 power clean (as close to rx as possible)
21 squats

SPEED SCALE
3 rounds as listed, rest as needed between exercises and rounds, keep track of fastest sets for each.

MY STUFF
Stamina scale, 32, 31, 30 squats, 12, 10, 9 power cleans at 155

GENERAL FEAR LEVEL: 7

Okay, but I need more videos. He is hilarious 😂 

I want to know what the guy who launched himself with the med ball is doing now?

4rds 2 reps
10 tri dips
10 box jumps
10 leg raises 

Complete as many rounds as possible in 10 minutes of:
10 ring dips
10 box jumps (24 inch box)
10 knees-to-elbows 

4 rounds + 3 pox jumps 

Modified
--
5 RFT of:

14 bench dips
14 box jumps @ 50 cm
14 hanging knee raises
14 toes to dumbbell

19:03''

1 round of 10 reps to warm up, 1 round of 21 reps to cool down. 
5 km easy run earlier in the day. 
--
Peace. 

M 51/205/6’
5+16.  Subbed dips using parallettes for the ring dips.

Subbed tuck jumps for box jumps (no box just that wobbly bench)
4 rrds + 26

Finished the 5th round around 10:30.  Pretty certain I would have cleared 30" box each jump.  TTB were really slow today.

Rx   7 rounds + 7 Ring Dips


*5/5 on Ring Dips, except last round.
*Jump down on Box Jumps, no rebounding.
*Unbroken Toes to Bar.

This was a surprisingly tough combo!

7 roundds rx

5 + 26 

Complete as many rounds as possible in 10 minutes of:
10 ring dips
10 box jumps (30-in box)
10 toes-to-bars

6 rounds.

Bar dips
Box jump, 30"
Knees to elbow

5 + 11

4 rounds + 9 reps
Ring dips strict
30” box
after round 1 I scaled T2B to K2E

scaled to
10 min amrap
10 strict ring dips
10 step ups 24" (typically have been using 20", so followed directions and used 24")
10 strict knee to chest
6 rnds even
m/52/175

jumps on bench

3 2/3 rounds + 8 toes-to-bar

As rx’d, 5 rounds + 6 ring dips.

Not too bad.  Box jumps as singles kept the intensity manageable.  I did jump down most reps, but didn’t rebound.  Broke ring dips 6-4 except first round (unbroken).  T2B unbroken except last round (6-4).  Did mostly strict ring dips; I don't find much improvement kipping them with only 10 reps.

49m/5'10"/180

rx’d
5 rnds + 14
30” box

5 rounds
Negative ring dips with jump to top

4 rounds + 6 reps

Scaled to
bench dips
24” box jumps
toes to dumbbells 

8 rounds

Rx
6 Rounds Even (01:01 | 01:37 | 01:45 | 01:51 | 01:57 | 01:47)
Kipping T2B & dips
M/30s/225lbs

Son(14)
4 rounds even
Performed as parallel bar dips(feet extended on ground), 30" box & kipping knees to chest

3(full rounds)+14 I broke it up in rounds of 5. I think I wasted a lot of time transitioning. The box jumps were slow, because of the mental challenge. 
Afternoon: I did Toes to rings, dips on bar, and 24 box 6=
Wife: dips on box, 12in box, and lying on back toes to 90 5= 

24” box
4 rounds + 4 TTB
Completed 5th round in 10:24

59/5’8”/155

All reps focused heavily on quality. 
"Strict" ring dips, with a leg assist for max ROM: from 1/4-squat, up to plank-straight off the ground.
5 rounds + 4 dips

Strict dips killed the clock! By rd.5, despite scaling, only 3 consecutive.

Rx: 4+14

Complete as many rounds as possible in 10 minutes of:
10 ring dips blue band
10 box jumps 24”
10 toes-to-bars hanging knee raises 
5+10

7+5 Rx

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, monostructural (I think that's what you'd consider box jumps), gymnastics. Pulling from the hips, pushing without connection, jumping with elasticity.

					SHORT		MEDIUM		LONG

LIGHT						x

MEDIUM

HEAVY

POWER SCALE
Pick the two best movement out of the three and just do those for the AMRAP, then practice the other one during the warmup

COORDINATION SCALE
As is, scale the ROM on toes to bar and box so you can keep a rhythm, and do a ring hold or ring push-ups instead of dips. Extend to 20 minutes and slow down.

STRENGTH SCALE
Extend to 20 minutes, strict toes to bar, start box jump from further away from the box than usual, and don't do touch-and-go, and ring dips are strict.

MY STUFF
Subbed L-sits for toes to bar, did 8 rounds + 10 ring dips

GENERAL FEAR LEVEL: 6