6 rounds plus 6 reps - Rx’d

6 Rds + 20 reps RX

M/41/5’9”/192#

As Rx’d
6rounds.20repa

9 (+3) Rx

Round times
R1 | 01:18 |  
R2 | 01:48 | +30 s 
R3 | 01:49 | +1 s 
R4 | 02:00 | +11 s 
R5 | 02:01 | +1 s 
R6 | 01:57 | -4 s 
R7 | 02:19 | +22 s 
R8 | 02:17 | -2 s 
R9 | 02:08 | -9 s 
Ø 01:57 

M/33/5'7"/215lbs

4Rds ~ (18:00) Intermediate 
10 HangPowerSnatches 75lbs (5,5)
10 DBThrusters 20lbs
10 PullUps (5,5)

Did this one at the crowded cramped powerlifting gym. Did the snatch in a power rack, a little awkward. Worked up to 80lbs, put on 95lbs before looking at the intermediate scale being 75lbs. Good call. WallBalls were a nogo, so subbed Thrusters. Thrusters were unbroken and irrelevant. Subbed PullUps for awkward knees to elbows at the powergym.  Was quite muscular fatigued, not quite gassed, but got a solid lift in from this strength circuit.

Altogether, checked the box the past two days at the powergym. Uninspired winter break at the powergym and ready for the college gym to be open again. 

Intermediate option:
30.5 kg hang power snatch
8 kg at 9 ft wall ball shots ( max weight and height at gym)

150 reps

M/51/184

75#
14#
20 Hanging Leg raises 

5r+29

scaled snatches to 75#, 8 + 5 reps

Modified:
--

Complete as many reps as possible in 18 minutes of:

2x 8 DB power snatches @ 15 kg
10 DB thrusters @ 2x 7,5 kg
20 leg raise crunches, knees touching elbows

> 5 rounds. 
--
Peace.

Rxd 4r+10

M/37/6’/177#

7+3 Rx

Deo gratias

200 reps RX
6+20 reps

Rx, 5+7/-/-

Scaled. 
22 min
30kg barbell (started on 40)
20pound med ball
strict toes to bar
6 rounds
180 reps

M/39/5'10"/165
7 rnds + 5 reps
Rx

7 rounds + 7 reps. Beginner scale

9 rounds plus 2 HPS RX
6+4 HPS rounds 1-3, 4+3+3 all other rounds.
WBS UB.
K2E 6+4 all rounds 

37 / M / 5'9" / 140lbs

AMRAP in 15 minutes:
15lb dumbbells hang power snatches x10
15lb dumbbells thrusters x10
Knees-to-elbows x10

3 rounds + 10 + 10 + 8

11/27
M/46 stopped at 18 mins
rx'd
5 full rnds plus 25 (10 hps + 10 wb + 5 knee to elbow)

Thanksgiving break w 5 days off hurt me!

M/53
Intermediate
10 HPS @89; 10 WBS; 10 K2E
6 rds ended in 18:10

Intermediate option:
Complete as many reps as possible in 18 minutes of: 
10 hang power snatches - 75 lb
10 wall-ball shots - 12 lb
10 knees-to-armpits
7 Rounds in 18 minutes

As rx’d, 6 rounds + 3 K2E.

Unbroken snatches through round 6, but tore a callous that round so had to break up round 7.  Unbroken wall balls, and did 6-4 for all rounds of K2E. Nice one to shake off the rust following Thanksgiving holiday.  This one has just about everything: a squat, a push (throw), a pull, and some ab work (which is really more lat work).  Also every movement has an overhead component.

50m/5'10"/185

Rx’d:  7 rds + 6 HPS.  (216 reps)

5 rounds in 18 min of:
10 hang power snatches, 20kg
10 wall-ball shots, 7kg
10 hanging knee to armpits

+10 hang power snatches, + 10 wall-ball shots

7 rounds in 18 minutes of:
10 hang power snatches, 65#
10 wall-ball shots, 20#/10'
10 hanging knee raise

Rx
Outside, 40F, hands lost feeling in first round
10 rounds + 13 reps = 313 reps

M 53/195/6’
Intermediate scale.  8 rnds.

My Training on Saturday november 25 in the afternoon
18 Minutes AMRAP of:
10 Hang Power Snatches 77 lb
10 Wall Balls 22 lb 8.3 ft
10 Knees to Elbows
I completed 3 Rounds + 10 Hang Power Snatches for 100 reps. 
https://youtu.be/EDrcKo5qcxQ

Rx 7 + 20

6-rounds beginner

10 hang power snatches 45lbs
10 wall-ball shots 20lbs 
10 hanging knee raises

6 rounds for begginer set!
Felling great!
Go for it guys!

4 rounds Did base work out but scaled knee raises. Because knees to arm pit was to hard after yesterdays work out..

Scaled to 15 minutes
10 hang power snatch 65 pounds
10 wall balls 20 pounds
10 knee tucks
6 rounds plus 5 reps 

Scaled to 75#, otherwise Rx
6 rds + 10 HPS (190 reps)

Finished round 7 for good measure but didn't check the time.  Got gassed early on and right lower back kept spasming.  Almost dropped the weight to 65# to see if it would help, but it probably wouldn't have.  Rounds 1 and 2 unbroken for everything, last set of HPS unbroken, all sets WBS unbroken, all broken sets were 7/3 splits.  KTE were all strict.  Not a recovery WOD for me, but not a wrecking ball either.

7 rounds
45lb hang power snatch
15 lb wb to 8ft( low ceilings)
10 knees to armpits 

7 rounds. 10 reps each per round. 65# hang power snatch, 20# wall balls to 10 feet, hanging knee raises. 

Intermediate option:
Complete as many reps as possible in 18 minutes of:
10 hang power snatches- 45lb 
10 thrusters- 10 lb dumbbells 
10 hanging knee raises 
 
8 rounds + 2 reps

7+4 - Beginner

Subbed wall-ball for 15# plate thrusters

10 + 15

75lb hang power clean
Wallball, 8 feet
Hollow rocks

7+5HPS. At home, did single 40lb DB thruster for WB. Planned to use 75 for hps, got into round 3 feeling great about how fast I was cycling the snatches when I realized I forgot to add the 5’s, so only did 65 for HPS. Still felt great. 

18 min - 6 rounds

10 hang power snatches - 40 kg
10 air squats
10 knees-to-elbows

scale/sub: 65-lb snatches, 2x18-lb dumbbell thrusters
7 rounds + 20 reps = 230 reps

M/49/6'2"/185#

Scaled/modified to 75# for the snatches, used 30# ball to 9' target the rest as rx'd 
7 rds even

Complete as many reps as possible in 12 minutes of:
10 hang power snatches
10 wall-ball shots
10 hanging knee raises
♂ 45 lb, 12-lb  ball to 10 ft
4rds plus 15 reps

75# HPS
25# thrusters
K2C

6+8

M/39/72”/170

as rx 6 rds + 2 reps. Unlike Derek, that was far from a recovery wod for me 😅 snatches started looking like muscle snatches at the end 

Rxd
5+9wbs 

8 rds
#75 
Used rings 
Still nursing my calf, made snatches interesting. 

Wife 
Beginner 4rds
#20 bar
Dip bar
#10 ball

20 Kg KB Snatch (5 each arm)
2x10 Kg DB Thruster

8 rounds + 15 reps

Rx- 11 rds +6 snatch

Definitely a recovery wod today. 

Globo wod: If you don't have a medicine ball today sib dumbbell thrusters 15/20 lb dumbbells.  Dumbbell sub for the power snatches are 16 single dumbbell snatches 30/40lb dumbbell. If you don't have a pullup bar today sub leg raise crunches with your knees touching your elbows at the top, and your body flat at the bottom of the rep. 

Champions Club Scaling Notes

RANT
omigod omigod omigod omigod

WORKOUT THEMES
42-27, 45-23, O-JA-BO, he's got a WIIIDE receiver, one man... goodbye... hello Heisman

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY (7 OL)																							x (3 .5 hours)

FORMAT/MOVEMENT QUESTIONS
Do I wear my Desmond jersey or my Woodson jersey? Or Denard jersey maybe?
Which socks did I wear last year?
What is the good luck volume number to turn it to?

NEW TO CROSSFIT SCALE
This one is actually pretty good as listed. Flexible enough to go fast if you're experienced or slow if you're new. Maybe try 3 rounds of 2 minutes at each station if you need more immediate practice.

GENERAL FEAR LEVEL: I will not sleep tonight, so 11?