For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters
♀ 30-lb DBs ♂ 45-lb DBs
Post time to comments.
Compare to 070302.
Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.
Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters
♀ 10-lb DBs ♂ 15-lb DBs
Comments on 230301
129 Comments
1000m ski
db 50lb
27:17
CFWUx2 2*30/40sn,cl
36:44
45+clr/bar
25:07
Rx’d
subbed:
run 800m
25 back extensions
25 squats
25 KTEs
25 squats
25 back extensions
run 800m
14:54
20min19
Rx
Made up finally! Hotel wod on treadmill 35# DBS...24:10
Intermediate scale = 22:59
Yooo!! That was horrible
Intermediate
Cap 18’
80 sit-ups
10 double DB sq clean the second
Cleans were the bottleneck but good form. Forgot to stop / start stopwatch on time, but 20 to 25 mins? Int rx
Scaled to 30lb DBs:
~25 mins
44 / 6’0 / 190
Modified, untimed
--
Run 2,5 km
25 single-arm dumbbell snatches, alternating (10 + 10+ 5) @ 15 kg
25 double dumbbell squat cleans @ 2x 12,5 kg
100 unanchored butterfly sit-ups
25 double dumbbell squat cleans @ 2x 12,5 kg
25 single-arm dumbbell snatches, alternating (10 + 10+ 5) @ 15 kg
Run 2,5 km
--
Peace.
For time:
Run 800 meters on elliptical
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 abmat sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters on elliptical
♀ 20-lb DBs
20:35.00
15:44, 45lb kb
2:51
1:02
2:32
2:59
2:32
0:57
2:51
Pretty symmetrical times.
18:11, 35 lb DBs
23:24 outside runs
M/27/5'8"/170lb
CrossFit AFK
19:50 - Rx (Those DB Squat Cleans are bad. Every. Time.)
22:11 rx
On Friday, March 3:
23:50, scaled to:
1 mile bike,
20 db snatch (alternating, 30#),
20 db squat clean (30# db),
100 sit-ups (anchored under db),
20 db squat clean,
20 snatch,
1 mi bike.
On shift 0900 cold morning
Prescribed with 30lbs
TOTAL TIME 34:00
1st run/jog 5:45
2nd run/jog 7:45
ASS KICKER!!!!!!
M 52/195/6’
19:54.
Used #50 dumbbell for the snatches and subbed #80 barbell squat cleans for the dumbbell cleans.
As rx'd, 19:29.
At the halfway point (50 sit-ups), I was at 9:50, so a negative split on the back makes me feel pretty good. Snatches straight through both times, squat cleans were 10-6-4 and 12-8. Took mini breaks during sit-ups at 35/50/75/90. Runs not particularly fast, ~3:40 and ~3:50. Last run I was hurting pretty good at the start, so happy to just stay under 4 min.
49m/5'10"/180
27:28. 40lb DB’s, unanchored sit-ups. Ass whipped!
Am 55+ Did it today - 21,5 kg barbells. 30mins flat. Kept a pace but clearly not around the target time of 17-18mi s posted with the WOD. But felt great!
30cal echo bike (2:57)
20-alt db snatch 35#
20-db squat clean 35#
100- decline sit ups
20- db squat clean
20- alt db snatch
30cal echo bike (2:49 )
total 15:25
Rxd 32;06
Rxd and moreee
Run 800 meters
20 single-arm 44# kb snatches alternating
20 44# & 53# kb squat cleans
100 sit-ups
20 44# & 53# kb squat cleans
20 single-arm 53# snatches alternating
Run 800 meters
20:45. Squat cleans were awkward.
as rx 24:21
19:05 w/ 50# DBs.
OG in the house!
Intermediate option,
20mtrs into buyout run.
completed outside time cap.
19:29. 35#
13:17 for beginner w/ 25lb dbs, hr avg 119, max 143 vs
kevin o
after doing thursday's back squat wod, got thru part of friday's--27:42 for 800m, 20 db snatches, 20 db squat cleans, 100 sit ups. feel strain in right forearm extensor. should've warmed up more for lifts. 800 at 8.2mph. hr avg 127, hr max 168.
March 3rd, 2007 at 1:24 pm
Nice work!
29:45 rx
Back on the horse and ready to go.
Good push!
18:29. Scaled to 35# DBs and subbed 1 mile Echo bike for runs. Abmat sit-ups (bad cramping at 70, had to break the remainder up into sets of 5).
Well done!
Squat cleans fucked me up bad
RX: 20:03
They were definitely nasty. Great work!
35# DBs, otherwise Rx
19:51
I only have 35 and 25# DBs, and might have been able to hit the time range with the 25s - glad I used the 35s. Those SCs were not fast and definitely impacted the second 800m. Sit-ups were AbMat - 50 butterfly, 50 straight leg, all unanchored. I vaguely remember doing this in 07 - my introduction to DB squat cleans.
Great job. The SC were definitely the worst part today.
Many thanks! The first set went ok, but the second set was way worse after those sit-ups.
Good time!
Rx- 17:22
Great work hitting this in the time range Rx!
I completed the Workout in 36:00 minutes
This was my first time doing Dumbbell Squat Cleans and with 40 lbs and doing the Dumbbell Snatches with 45 lbs.
Way to push through, though this is a rough WOD to start off with DB SC that heavy.
17:43
35lb DBs
Great work!
21:38 Rx used 50lb DBs
Nicely done!
Rx+
21:55
Performed with 50lb dumbbells, outside around the neighborhood(some incline). We messed up the first run and had to make up for it in the last set which really slowed down the overall time
Son(15)
Same everything @35lbs each
35:13
You guys are beast as always.
Ditto to what Jonathan said.
Thanks guys💪
Decided to try crossfit over the last few days looking for testimonials on this program. I have always been in the gym but older now and need more functional exercises. The last few days seem to be good, it is pretty hard honestly but more fun. 800m run 35lb db's 20 reps each exercise yes the cleans and 100 situps killed me. I just wanted to finish lol. 29:09. Also, i looked at the times yall put up and you guys are monsters!
I’ve been doing CF for 3 or 4 years best thing I’ve ever done. I have always been athletic and was a gym goer in my 20s, but took a 10 to 15 year break lol (kids work life). The doing something different everyday is what keeps me coming back. Word of advice take it slow and steady.
Welcome! Good work on this. I want to echo Jonathan's advice and add that you need to ensure the technique for any movement/exercise you do is solid before you increase load/intensity. It will payout massively.
Scaled:
400 m run
20 db snatch (45lb) from the ground
10 rounds of: 4 hang db squat clean (2x45lb)/10 sit-ups
20 db snatch (45lb) from the ground
400 m run
17:19
Good work!
Rx’d: 21:51
Well done! 45s (if I had them) would have slowed me down quite a bit.
22:33 Rx, Trueform treadmill
DB cleans sucked 😰
Good work! Those SC are rough.
24:53 scaled
1k row
75 box push-ups
1 20# db for snatches and cleans
Good push!
On a manual curved treadmill
Using 22.5 kg (50 lbs) DBs
25:16
Great work upping the weight!
21:07 - RX
Well done!
16:23
.5 mile treadmill
20 snatch
20 HS cleans
100 hollow rock
20 HS cleans
20 snatch
.5 mile treadmill
30lb dumbbell(s)
Nicely done scaling to hit that time window!
Rx 50 lbs dbs 19:19 😵
Great job!
Great work!
30lb db
ancored abmat sit-ups.
22:40
Good job!
20:12 Intermediate option. I ran 3 miles ahead of this one 22:00 on run
A 3 mile run beforehand? Nice work!
19:08
650m air runner
25# DBs
Nice job!
scaled 22:22
60- cal echo bike in place of run
30# DB’s
Well done!
Rx 18:52
I have had a lot of CRAZY external stress the last few days and very little sleep. I thought it was going to be a ✅ day, but I guess not. Working out is one of the few things I do have control of in my life.
Thanks for the therapy CF! 😜
Been there Jonathan--
good luck with everything.
Thanks!
I’m there with you right now, Jonathan, and agree about exercising as mental health and stress relief.
Hope to be rejoining y’all soon myself.
We’ve missed you Jim, look forward to it.
Great work today! Hope things settle out for you soon. CF (physical activity in general really) has been my number 1 tool for years to deal with mental and emotional health.
16.21
15Kg Dumbbells
Awesome!
24:30
Did it with 30lb dumbbells.
Good work!
21:32
treadmill run (6:06)
20# DB (all I had/that was enough!)
run (5:26)
Great work!
RXd at the Y.
24:15.
DB squat cleans from the ground. DB snatches 20 total alternating arms. Hope that is right! Unanchored ab mat sit-up's. Runs on Air Assault runner.
Knew DB squat cleans would suck, but sit-ups were the unexpected ass-kicker along with that last run. Super slow pace just trying to hold on.
Good work! This is a nasty combo that taxes you more than you think it will.
Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters
15:03
20# db
I never know how many reps to do with alternating body parts therefore, for this, I did 10 per arm for the snatch.
Nice job! Generally, it means to alternate arms/legs/side when you see the word "alternating" programmed.
for time: 30:45
800 meters on treadmill 2% incline
35# dbs squat cleans-20
35# db snatches-20
100 sit ups
35# dbs squat cleans-20
35# db snatches-20
800 meters on treadmill 2% incline
i really had to push through this one! It feels so good when your done lol!
Well done pressing through this!
29:38
35 libras
Good work!
RX
22:31
Great work!
19:56 (treadmill)
Awesome job!
23:50, 35# DBs, abmat situps minus the abmat
Run 800 meters
20 single-arm dumbbell snatches, alternating 35#
20 double dumbbell squat cleans 35#
100 sit-ups
20 double dumbbell squat cleans 35#
20 single-arm dumbbell snatches, alternating 35#
Run 800 meters
Nice work!
Scaled/subbed
For time
40 cal AB (which is an appropriate distance for my 800m run time)
20 DB pwr snatch @ 40# db Alt arms
20 full squat clns--2-40# db's
100 abmat situps
20 full sqt clns 2- 40# db's
20 DB pwr snatch @ 40# db
40 cal AB
34:40
m/53/175
Went from "ok, let's do this!" to "ok, let's just finish this..." during the squat cleans
Squat cleans felt hard today
Nice work Mike!
Subbed run for 1000m rows. The rest as RX
24:50
M/48/6'2"/185#
Scaled to 35# DB/DB's with TM runs 2% incline the rest as rx'd...20:03 I guess I should've scaled the weight more to land in the time window
Yup--I didn't even see the suggested times....oops.
Great work Stacey.
Still a great effort!
Mmmmm 🤔.... definitely I am going to try it on Friday 😂...I can't wait 🙏..... Push the button 💪💪💪💪💪
For time:18:09
Run 800 meters
20 single-arm dumbbell snatches, alternating 17kg
20 double dumbbell squat cleans 20kg
100 sit-ups
20 double dumbbell squat cleans 20kg
20 single-arm dumbbell snatches, alternating 17 kg
Run 800 meters
Awesome work!
21:41
sub run w/ 2400m echo-like bike
Well done!
35 minutes. Killed me.
Nice job pressing through this one!
Globo wod: subs for runs are 1000m row, 60 calories assault bike, 50 calories echo bike or 2000m bike erg. If you are using a conventional treadmill use a slight incline.
Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters
35-lbs DBs
16:11
Well done!
Champions Club Scaling Notes
RANT
Nothing gets me more nostalgic than seeing "07" or "06" in the compare-to. The change in lingo "single-arm dumbbell snatch" is also entertaining. Other than that, nothing else to rant about.
WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Odd object, pulling from the hips, taxing midline and legs to challenge running. Jumping, squatting, changing shapes.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STAMINA SCALE
For time:
100 sit-ups
40 dumbbell snatches
40 dumbbell cleans
Run 1 mile
SPEED SCALE
As is, but rest 2 minutes between stations.
STRENGTH SCALE
AMRAP in 20 minutes of:
Run 200 meters
20 dumbbell squats
20-sec handstand hold
20-sec hollow hold
MY STUFF
14:48, used 40# dumbbells one round and 20k kettlebell on the way back up, also just did dumbbell/kettlebell squats instead of the cleans
GENERAL FEAR LEVEL: 7
Great work my man! I actually felt that nostalgia today as this WOD was my introduction to DB squat cleans, though I don't have any data from back then.