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amrap'10 (85th rx)

15 mb sq cleans 9kg

10 t2b

5-5

6 rounds plus 8 reps

Rx’d

7 rounds + 18 reps

Rx

M/27/5'8"/170lb

CrossFit AFK

6+22 - Rx (Paced the medball clean to ensure I could go 6-4 on TTB quickly)

Intermedio

15 medball clean(20lb)

7 t2b

6 round +20rep

7 rounds plus 4 MBC as rx’d. TTB unbroken. This got tough real quick and abdominal stamina was starting to become an issue on the final set of TTB, and legs/cardio slowed my MBC by round 4 or 5. Fasted WOD.

180Lb/43y/176cm

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7+5 MBCs

completed 11/4. no ball so used a 25lb plate for the squat cleans.

5 rounds even I think? should have recorded this one right away.

7 rounds + 6 reps

Strict T2B (sets of 5)

& UB med ball cleans

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5+20 Rx

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Rx'd 5 full rounds

5 rounds + 18 reps Rx

5 rds + 22 @ 14lbs

Rx 6+4 rounds. Had 10 minutes, moved for 10 minutes.

7+14 rx

As rx’d, 7 rounds + 2 med ball cleans.

Unbroken for all.  Took medball cleans at a deliberate but quick pace.  Tried to do all in one motion on the way down so as not to waste time.  Lots the kip on rep 8 of last set

of T2B, but was able to hang on and complete.  Minimal warmup b/c of time.  The rare WOD that isn’t too scary on paper or in real life.

49m/5'10'/180

rx 6 rds + 8 reps

7+16, 25 lb plate

M 52/195/6'

8+15. Scaled the t2b to 1/2 t2b.

35/M/66in/170#

Rx

8+3

4 Rounds + 15 med ball cleans RX

6+4 reps

7+ 9 Rx

M/42/190

4+15+1. Finished out 5 in about 11 min total.

I did the WOD yesterday.

6x3 Strict Press @ 135 lbs, then completed 8 rounds Rx.

Rx: 5+18

Globo wod: med ball cleans can be subbed with backpack / object squat cleans, Plate squat cleans or light dumbbell squat cleans as a last resort. Slam balls can be used as a medicine ball, and homemade ones can be made from a basketball filled with sand. Toes to bar sub is v-ups if a pullup bar isn't available or conducive to kipping.

4 rounds as rx

Did 3 rounds with medicine ball, and 3 rounds with 20lb kb....total 6 rounds plus 3

subbed hanging knee raises. 5 rds plus 8.

M/210/30

5 rds

Intermediate

6 rds + 2 (finished 7th rd for good measure)

All reps unbroken. TTB took too long. Good dose.

8rds+2 Rx

GWU: 2x :45 Deep SQTHold/:45 Raised Leg Hold

2x 1min Mtn Climbers/15 GoodMornings/10 Air Sqt/5 Inchworms

SPWU: Medball CL

x5 DL/DL+Shrug/FSQT/HighHangSqtCL/CL

touch&go’s

CoolDown: Couch Stretch/ Arch Hold

Modfiied:

--

Complete as many rounds as possible in 10 minutes of:

14 sandbag cleans @ 11 kg

14 toes-to-dumbbells

> 4 rounds, 14 cleans, 6 t-t-d

--

Peace.

5+11

SC to 15/7 with K2e...5+3/-

8 rounds - Intermediate version

M/29/6’1”/195lbs

5 rounds Rx

Rx’d: 8 rds

7 rounds even

Subbed hollow rocks

Rx 7 rounds + 11 MB cleans

*Unbroken on all sets.

4.5 rounds, beginner scaling.

subbed 15# Ball & V-Ups

7 rds +8 reps

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4 Rounds & 15 Clean

7 rounds + 2 ttb

Arms in straps to spare shoulder joint

5 rounds + 12 cleans

60/5’8”/153

6x3 Strict Press at 135 lbs., then today’s WOD.

Practiced MB Cleans prior to.

Finished Rx with 8 rounds.

I'm sad the instructional and demo videos have not continued. Even 2 minutes from a coach on the intended stimulus and movements is helpful.

6+10

Afternoon ran 30 min 5k with #20 vest later repeated WOD with rings 6 rounds

Wife used #10 ball and Knees to chest dip bar 5 rounds

Rx: 6+21 (171) reps

T2B: 5 rounds UB 1 round split 5+5

Rx* 2 T2B shy of 6 rounds = 148 reps

*"Med Ball" was an insulated lunch box stuffed with 20lbs plates.

I should have done intermediate 7 T2B; on every round, I broke at 7 or 8 for grip.

Lee (DB Squat Cleans 10Kg) 7+15 Rds

Noah (K2C and DB Squat Cleans 7.5Kg) 8 Rds

4+18 @ 20lb rx.

Broken t2b setd

Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans

10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans

10 hanging knee raises

20-lb ball

5-rds+15 medball cleans

4 rds + 23 reps

25 lb single DB cleans

v-ups

5+2

Scaled

ttb==strict knee raises to chest

5 rnds plus 3 clns

m/52/175

I always forget how sneaky tough the med ball cleans are......

M/48/6'2"/180#

Rx'd

6 rds + 15 MBC's

7 Rounds + 4 medicine-ball cleans

https://youtu.be/Oh20eO4ytFY

7 +8 rounds

20lb + knee raises

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Weightlifting and gymnastics. Odd object, pulling from the hips, skill (global extension/flexion), jumping, squatting with an upright torso and loss of connection

SHORT MEDIUM LONG

LIGHT

x

MEDIUM

HEAVY

STRENGTH SCALE

7 rounds of:

30-second squat hold with med ball

10 strict toes to bar (or 30-sec. L-sit)

STAMINA SCALE

3 rounds of:

2:00 toes to bar

2:00 med ball cleans

COORDINATION SCALE

As is, extend to 15 or 20 minutes (scale ROM on toes to bar so you can keep kipping rhythm)

MY STUFF

7 rounds + 11 as rx'd. Did this a few days ago, made up Nate today, strict mu (scaled) and strict hspu. 10 rounds on 21ish minutes

GENERAL FEAR LEVEL: 6

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Comments broken for the WOD?

11:41

Scale: knee to armpits and 30lb barbell thrusters (now wall ball available)

Great movement demonstration and break down.

31\m\205

16:21

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