95, 115, 125, 135, 145, 165, 175, 185

Scaled to dumbell thrusters. 
5@40’s, 5@50, 5@55, 5@62, all resting as needed, then 1@70, rest 1m, 2@70, rest 2m,
3@79, rest 3m, 4@70, rest 4m, 5@70’s

In KG: 70/80/90/85/87.5/90/92.5/92.5

105-115-125-135-145-155-165-165

44 / 6’0 / 190

Last rep 215

M/37/6’/180#

155/175
190/205/210
220/225/215
*All sets from the ground. First set of each rep performed as a cluster.

Deo gratias

M/39/6’/88kg
CrossFit Mana

50kg, 55kg, 60kg, 62kg, 65kg, 70kg, 75kg, 80kg

M/54/5'5"/150

5-5       100#
3-3-3   110#
1-1-1     115#

M/27/5'8"/170lb
CrossFit AFK

125lb-135lb-145lb-155lb-165lb-175lb-185lb-195lb(miss)

Modified:
--
DB thrusters @ 2x 12,5 kg, 2' rest

15 +15
12+12+12
10+10+10
--
Peace.

Thruster 5-5-3-3-3-1-1-1 reps
135-155-165-175-185-205-(210 no lockout)- 205. From the floor w/ iron plates

RXd on 2/20. 

135
145
165
175
180
195
205
210

weeeeeee, that was fun. 

In kg:
5x30
5x35
3x45
3x50
3x53
1x55
1x60
1x63

Post 50 mile bike.
5 - 115, 115
3 - 125, 135, 140
1 - 145, miss 150, 150

All in kg, from the floor

70 kg, 75 kg, 80 kg, 85 kg, 90 kg, 95 kg (fail) 95 kg hit, 100 kg

Rx, KG, clean from the ground
32/M/118kg

40/40/60/65/65/80(failed)/80 hit/85/90

2.25 mile run to the gym. 

From the floor

95, 115, 135, 155, 165, 185, 195, 205

2.25 mile run back home

75,95,115

At Bea's

80 kg (176 lbs)

5-95#/105
3-115/125/135
1-145/155/165

65, 85
105, 115, 120
125, 135, 145

M/39/72”/170lbs

all in kg - 60,70,75,75,75,90,93,94 (from the floor)

All at 135 except last two at 140

Thruster from rack
5-80
5-85
3-90
3-95
3-100
1-100
1-100
1-105

Thrusters (from the ground), 5 reps each weight
65-75-85-95-105-115-125-135#
Then followed it up with a 500yd swim.

Single unders and stretching between sets.  Used this as kind of a recovery day - my knees and lower back to a lesser extent were feeling a bit trashed after yesterday's beating after 23.1.

I am just getting going with CrossFit, so I took this time to see where my 1RM is… so I worked up to 135 for a max, from 45# bar x5, each set adding 2.5#. Last two set’s jumped up by ten. Ended up with 12 13 sets total finishing with 3 sets of 1. Resting about 2 mins each set.

5@45 5@65 3@65 3@ 70 3@70 1@75 1@75 1@75

5x 95, 105lbs
3x 125, 135, 145lbs
1x 155, 165, 175, 185lbs

60, 70, 80, 82.5, 82.5, 87.5, 90, 92.5kg

75-95-115x5
135-145x3
155x1

5@75
5@95
3@100/105/110
1@120/125/130

Thrusters, from ground
5 x 65/85
3 x 95/115/115
1 x 135/135/135

From ground:
60 - 65 - 70 - 75 - 77.5 - 80 - 85f - 82.5f [kg]

Rx:kg 50-55-57,5-60-62,5-65-67,5-67,5

40 40 50 50 50 60 60 60kg 
47 year old male 

Champions Club Scaling Notes

RANT
Another good example of how practicing squats with a little extra oomph on the way up can lend itself useful to a different movement.

WORKOUT THEMES
Max output followed by full recovery. Big range of motion, squatting with upright torso, pushing with skill, core to extremity, a humbling cardio response from a max effort day

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY		x

COORDINATION SCALE
Same format, lots more reps per set

STRENGTH SCALE
Either front squat or strict press max effort

BALANCE SCALE
Same format, but the reps don't count if the bodyweight shifts on the foot

MY STUFF
Did this a few days ago and worked up to 155 for 5 reps. Did 1 round of the open workout today in 21 minutes and change. 800m ice run subbed for the row.

GENERAL FEAR LEVEL: 6

Globo wod: If your using iron plates today use a load that you can bring down under control and do sets across. It is OK to take the bar from a rack in this circumstance. Dumbbells sub dumbbell thrusters, same scheme.  If you max the available dumbbells do AMRAP sets.

Thruster 5-5-3-3-3-1-1-1 reps
75-85-95-105-115-120-125-160