For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.
Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run
♀ 35 lb
♂ 45 lb
Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under
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Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.
Comments on 240101
76 Comments
26:18 - Rx’d
M/33/5'7"/218lbs
Intermediate (21:00)
0.5Miles = 5 SkyLaps - (4:00)
10Rds
5 HangCleans 95lbs
30 SingleUnders
0.5Miles -(4:00)
Did this one after a quick heavy squat session. Runs were at a tempo pace, went hard but did not redline. Cleans were irrelevant, probably could've felt similar with 20 more lbs at 115lbs. SingleUnders were the focus. Not one round unbroken, but not too many mess ups. Got a good sweat doing the rounds but was less intense than the runs. Almost felt like a chipper. Last run felt good. Just checked the box as a good tempo run workout with a little heart rate interference.
Completed 2/1 as a make up WOD. Time constrained so I only did the middle portion, 10 rounds of x5 HPC, 30 DUs.
14:14
couldnt imagine running after that one! DUs were some of my better work only tripping up in about 3/10 rounds.
RX
22:46
M | 6”2 | 28
Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
60 single unders
800-meter run
♀ 65 lb
22:17.58
17:57. RX except subbed 2000 m echo bike for the run.
M/50-54 🎅🏻
800 m run
10(5 HPC @100 + 30 DU)
800 m rum
TT 30:00
As rx’d, 23:38.
My double-unders suck but I did them all today. Did have one unbroken set, but mostly they were trash. Unbroken HPCs. First run 3:40, last run about 3:30 – pedal to
the metal, but that was all I could muster.
50m/5'10"/185
For time
1000m row
tnen
10R
5 hang power cleans 135-lbs
30 double-umder
then
1000m row
-15:35
27'09" RX - 135lb
Beginner
did 60single unders*
15:17
M/93kg/30y
RX: 20:16
17:51 Rxd
400m run
10 rounds of:
5 power cleans #45
20 single unders
400m run
16:03
Rx’d, on the Trueform
19:50
beginners
5 rds
400m run
5 hang cleans 25kg
20 single unders
It took me around 30 minutes, getting on and off the treadmill, moving across the gym between the weights area and cardio machines.
Rx 30:46
18:18
Subbed 1000m row for the run, otherwise rx
M/54/175/5'11"
18:58 with a partner.
Ran together, alternated 10 rounds, you go I go.
13:23. I had to use a 25 lb kettlebell.
(Before the WOD) Deadlifted:
5x145
3x150
1x160
5x150
3x160
1x170
Happy New Year!
19'13"RX
Sub 2:1 echo 🚲/SC 115#...26:10
16:07 intermediate
16:40 Rx
Happy New Year everyone!
16:17 Intermediate
22:22
scaled cleans to 95# and rope to singles.
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♂ 135 lb
time:35:50
Scaled/subbed
800m run,
10 rounds:
5 HPC (105#)
60 SUs,
800m run
18:02
Practiced DUs in warmup and after. Nice one to start the year.
M/55/217
For time: 32:54
800-meter run
10 rounds of:
5 hang power cleans 95, 115, 135, 135, 135, 135, 135, 135, 135, 135
30 single unders
800-meter run
Rx’d: 18:32
Unbroken
M/ 40y/ 170lbs/ 68”
Great job my man!
Rx other than only :30 of DUB practice each round
Ran a bunch yesterday which made the runs slow today (treadmill @ 1°)
18:06
Nice work!
29:22 Rx
53yo/215.6/70”/M
Intermediate with 75lb barbell and 800m rows
23:15
M 53/195/6’
19:32.
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♀ 95 lb. ( 65 lb )
♂ 135 lb ( 95 lb )
tiempos de ronda
R1 | 05:01 |
R2 | 01:15 | -226 s
R3 | 01:11 | -4 s
R4 | 01:06 | -5 s
R5 | 01:05 | -1 s
R6 | 01:20 | +15 s
R7 | 01:02 | -18 s
R8 | 01:10 | +8 s
R9 | 01:14 | +4 s
R10 | 01:16 | +2 s
R11 | 01:20 | +4 s
R12 | 01:16 | -4 s
R13 | 05:04 | +228 s
Ø 01:47
Tiempo restante: 00:02
15:39….first time ever doing this and I’m so nervous and feeling unfit:
400-meter run (walk- still not feeling great after knee surgery)
6 rounds of:
5 hang power cleans (25lbs)
20 single-unders
400-meter run (again walk)
Opted for the email version:
800m run
5 rounds of
20 KB swings (russian), 1 pood
0:30 DUs lim 40
800m run
20:32
Expected <19, but I had nothing left to "attack the run" after 100 KBs and 200 DUs. Last 800m ate almost 6mins (ouch!). On the positive: 40 DUs before 30s every round.
Back squats 5-5-5
185-195-200#
Today’s workout, scaled to 95# HPCs and 50 single unders with a weighted rope.
32:03
~3 min transitions getting out of and into running shoes and winter wear. HPC warm ups in running shoes were comical as I tried to find a stable base with squishy shoes and elevated heels.
2024 and we’re off and running, literally and metaphorically!
61/5’8”/156
26:22
48cal bike buy-in and buy-out
10 RFT
-cleans at 70#
-DUs Rx
Not as fun as it looked~ 🥵
17:46
800m- run
10 rounds
30- D/U
5- hang power cleans (135)
800m- run
14:26
650m runner
5 rounds
20 35# Russian kb swings
40 dubs
650m runner
12:20
800-meter run
Then 5 rounds of:
20 kettlebell swings,35#
40 single-unders
19:54
135lb hpc
30 doubles
double unders were a mess today. Only 2 rounds had no misses
Rachel - 46f
modified beginner version of
medball cleans/ in place hops
7:24
16:54, intermediate at 115. Kinda fun.
15:12
used a 50 lbs dumbbell in place of a kettle bell.
I definitely read this completely wrong. I stopped at 5 rounds because of how slow it was starting to be.
50 cal echo bike buy in
Completed 5 rounds of:
5 HPCs, 115lbs
30 double unders
50 cal echo bike
33:29
M/35/6’2”/210#
14:50 Rx’D
Fantastic!
19:29
75lbs hang power cleans
For time:
400-meter run
6 rounds of:
5 hang power cleans 80- lbs
20 DU'S
400-meter run
13:32
16:32
Had to adjust this today. I tweaked my back last week in the deadlifts…
Row 500m
10 rds
5 hang clean and jerks @95#
30 double unders
Row 500m
13:58
Ouch, I understand where you’re coming from. Hope it heals quick!
M/49/6'2"/185#
Happy New Year all!!!
Here's to another trip around the sun suspects, year #13 for me let's get it!
Scaled/modified to
50 cal AB
10 rds
5 - 44# DxKB cleans
30 - DU's
50 cal AB
17:27
Scaled to 5 rounds. 34:36
Scaled to
1000m row
10 rnds
5 hpc @ 95#
40 plate hops to 45# plate--moved arms in small circles to try to mimic du's
1000m row
19:36
m/53/175
Happy New Year!
Intermediate Swing Option
16:32
maybe a good ol’ Oxford comma would come in handy. At first I thought the 800 was part of the rounds ☠️
Me too! I’m glad you said something! That would’ve put me over an hour…!
🥳 HAPPY NEW YEAR 🎊
Under 20min (timer issues) 19-20
Echo 50cal Bad Air Quality (must be all the fireworks my neighbors littered my yard and roof with) 🤬
45 Single unders
Post Wod 5x5 185 Squats to 12” box w/ 2 sec. pause
first CrossFit workout ever.
400mtr run
6x5 45kg hang cleans
6x30 Double unders
400mtr run
total time: 18:56
Congrats and Welcome!
Welcome Jason. You’re off to a good start if you already have DUs.
Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♂ 95 lb
Completed in 18 minutes
Started CrossFit today 41f
800m treadmill 6.91min
10 Rounds
5 hang power clean - 20kg
30 skips (10.85mins)
800m treadmill 4.54 min
(not sure if I am timing right)
Welcome Leah! Normally we log total time - see how fast you can get through the whole WOD, so you don't want to dilly dally between WOD sections, because the clock is still ticking. But I also keep track of the individual section times, like you have.
David T.
M/64/5'8"/185
Welcome!
This is way different from what’s in the email…??
What do we chose!?!?
I guess we can chose or mix and match 🤔
Email
For time:
800-meter run
Then 5 rounds of:
20 Russian kettlebell swings
40 double-unders
Then, 800-meter run
W: 35 lb
M: 53 lb
Champions Club Scaling Notes
RANT
Nothing to rant about
MAIN DECISION
Do this as listed and see where I end up, or scale to work on limiting factor to get me closer to the target audience?
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STRENGTH SCALE
Practice heavy hang power cleans and double unders for 15-20 minutes
Then Sprint 800m
STAMINA SCALE
For time:
50 hang power cleans
300 double unders
Run 1 mile
NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200m
10 hang power cleans
1-minute of running jump rope
GENERAL FEAR LEVEL: 7
Globo wod: If you are using a conventional treadmill use a slight incline. Subs are 1000m row or 55 calories assault or echo bike. Dumbbells sub 35/50lb dumbbells, (intermediate 25/35lb, scaled 15/20lb).