Grace
For time:
30 clean and jerks
♀ 95-lb barbell
♂ 135-lb barbell
Compare to 260113.
Post time to comments.
Stimulus and Strategy:
Today, tackle the classic CrossFit benchmark Grace — it should be a sprint. Choose a load that lets you move well and cycle 2-3 sets of 5 or more reps with very little rest. The magic isn't in the reps or the weight; it's in how you push yourself to keep moving, hang onto the bar a little longer than you want to, and pick it back up before you're ready. If you're scaling and can open with 20 unbroken reps, the load is too light.
Have a score to beat within 2-7 minutes? Go for it. Scaled it last time but feel ready to go heavier today? Give it a shot. And if you land on the slower end of the time domain today, that's alright, too.
Intermediate option:
For time:
30 clean and jerks
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
30 clean and jerks
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Clean and Jerk
The Power Clean and Push Jerk
Find a gym near you:
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Comments on 260921
254 Comments
11:16
8:00
M/42/185
Rx 5:18
66lbs 3:54
3:42 as rx’d
4:01
Went too light.
Grace
For time:
30 clean and jerks
95-lb barbell
in 5:55 minutes.
13:13
Needed the intensity this was rough for me
M 53/77kg/175cm
3 rounds for time of: 13:33min.
15 thrusters
15 pull-ups
400-meter run
♂ 95-lb barbell= 44kg barbell
Run on treadmill 3%incline
Posting here so I don't forget. Completely drained today so took beginner option and didn't go all out.
Tuesday 260922
Beginner option:
3 rounds for time of:
10 thrusters
10 jumping pull-ups --> 20 kg KB 1-arm row, 10 each side
300-meter run
♂ 20-kg barbell
Time: 7:31
95 lbs
9:08
55# 5:29 clean and jerks (some power cleans)
1/13/26 6:23 at 65#
9/22 is accessible to see workout and post on the app, if you go to the "workout" tab.
Rx
10/4/4/4/3/3/2
Posting 9.22 WOD score here due to "No Rep" loading error: 3RFT 15 thrusters 45#,15 toe assist pull ups-stall bars, 400 m row: 6:36
If anyone is trying to see WOD details it shows under "explore workouts" tab or can check it out on Instagram @CrossFit.com
Thank you! The suspense of today’s workout has been killing me.
So fast! BG crushing another one!
Postei errado pessoal, fiz em 4:25 RX (baixei 11segundos)
3:25 RX (baixei 11segundos)
the score recording page for the Wod on 9.22 is not opening
M 40 weight 40kgs - 9 mins 46s
4.50 RX
RX 4:10
85#
9:35
5:00
5:30
135# barbell
PR
Grace
260921-Rx 2:11
Rushed the warm up and jumped in too fast. Did 8 sloppy reps and stopped. Rested for a could minutes then restarted. Still ugly
260113-Rx 2:12
Isabel
240329-Rx 2:36
230207-Rx 2:19
210816-Rx 2:51
2:36 RX
5:40 135#
Welcome back to it!
40/70”/210lbs
5:43
M/63/85lbs
F/35/5’1/135lbs
5:39
55#
Oof two minutes slower
4:51 with a 165lb. Axle Bar
Beast!
Pretty sure that’s illegal.
Amazing work! Axle bar doesn't show up on very many people's bingo card for scaling (up) a workout.
Duuuudee... 🔥 Jim 🤣
5:33
95#
5:02 min.
RX: 6:03
4:33
Beginner
4:14
Rx’d with Squat Clean & Jerks: 6:25
Not sure if I ever tried Grace with SC&J (nothing in my notes) and was unsure if I could beat my best PC&J Grace (3:17), so I gave the hard way a shot.
M/ 43y/ 175lbs/ 68”
Well done my man! SC&SJ are a different animal.
That's definitely much higher on the difficulty scale & you did it fast! Nicely done!
Great job! Squat Grace is a different workout. Lots more pain and wheezing.
Great work! Squat cleans are just a different deal in any workout, let alone this one.
6:58 as rx’d and nowhere near a PR but almost 10% faster than last time with the same loading and rep scheme. Slowed by cardio and ability to maintain technique during unbroken sets by rep 18 (5-5-4-4-3-3-2-2-1-1 reps)
Feeling the lung burn.
176cm/180lbs/47
Dad: 8:05 with 35lbs. (10:36)
Rxd
4.46
Great! Nice job!
scaled internediate (55 lb)
30 Clean & Jerks 61kg
02.59 (1 sec faster)
RXd. Garage Gym.
2:50 (PR)
10-5-5-4-3-3
260113 - 3:43
240329 - 2:57
Didn't push to exhaustion, tried to game it with smaller sets and shorter breaks. Did 95 lbs after, 20-10, untimed but under 2 minutes for sure.
Friends - What do you do when you have a WOD that is this fast? A bunch of work around it or just grip it, rip it, move on with your day? Between Saturday's and this one, two very short duration workouts, albiet high intensity.
Home gym'er here as well, I just do the WOD.
Two fast ones! You and Favo are on this today! I sometimes do auxiliary work before or after something like this...timing dependent, and energy level dependent. The way you often hit a hero workout on rest days, I'd think your body would appreciate the (relative) breaks!
Awesome job! Two short workouts in a row means a doozy is incoming (that’s where my mind goes, anyway).
Way to go!
Congrats on a great PR for Grace!
Congrats on the PR - they fact that you are doing this Rx and in under 3 minutes should tell you to ignore what I'm about to say about what I do when it's a quick workout and keep doing what you are doing:
I'll generally warm up for longer and do more skill work on the movement(s) to be ready to go. After, I'll do extra mobility and some accessory/ skill work, or something heavier (like today - E1:30 C&J increasing weight) or I'll recover and do something outside the gym (hike, kayak, paddleboard).
5:20
Rx 1:56
Beast!
Nuts. You were done before I finished chalking my hands!!
Fantastic!
Wow!
Alright, you two…
F/43/180
2:59 @ 85-lbs
290113, did 75-lbs squat C&J in 4:58, not really analogous
Started with 75 lb bar and switched to 65 lb bar after 8 reps
Started with 75 lb bar and switched to 65 lb bar after 8 reps
Intermediate
4:10 - PC&SJ
260113: 4:10 at 105#, PC&PJ
240329: 3:34 at 95# prior to Isabel at 95#
230207: 4:39 at 115# prior to Isabel at 75#
Not into it at all and not feeling 100% today, so scaled the weight back to 95# and opted for split jerk vice push. I know this adds time but SJ doesn't bother the knees as much. Just tried to keep a fairly steady pace and ensure good technique. Broke 10-6-6-4-4.
So many impressive time today! Amazing job to all!
That's fast, given how awkward the transitions from SJ to cleans are.
What Jim said^. Good job!
Great job putting in solid work on a low energy day. Well done!
Nice work and way to hang on to it!
3:46
Off my PR but I’ll take it for 35+ PR! Felt great!
4:12 with 95#
10 reps, then 5s thereafter
63/5'8"/162
Somehow, I hadn't done (avoided?) Grace since 2022:
7/29/2022: 4:50, 95#
5/6/2022: 5:26, 95#
10/2/2021: 7:15, 105#
8/17/20: 8:50, 105#/SC&J
7/20/2020: 5:12, 95#
6/13/2018: 7:51, 105#/SC
1/4/2015: 5:27, 105#
4/26/2014: 6:19, 115#
Nice improvement since 2022 time wise
Well done, Jim!
Nice improvement!
Nice work Jim - times keep going in the right direction!
Holy cow,that's fast! Well done!
Intermediate - 3:28
57 yo M/ 5'9"/ 143 lbs
4:53
scaled to 95 lbs
Nice!
50kg barbell
5:45 at 115. Last at same weight was 6:09. Lifetime rx PR is 4:34 long ago…
M 65 Intermediate 3:13
Nice!!
Intermediate option:
For time:
30 clean and jerks
♂ 40 kg barbell
2:58
Fantastic!
M 53/77kg/175cm
Intermediate option:
For time: 6:41 min.
30 clean and jerks
♂ 95-lb barbell= 44kg barbell (97lb)
Struggled with technique power clean and jerks would be easier
3:52 @ 95#
Debated going at 105 which probably would’ve been the right choice - targeting 5:30-6:00 as the balance between load and speed. Maybe that’s the wrong time domain but historically added weight when i finished faster than 5 min and reduced when over 6:30.
Great job all and thanks for the push Laurie!
Great job, to you and Laurie...you overachievers...:)
Nice work + extra!
Awesome stuff, BB!
Extra credit ✅
45 lb KB Alt C&PP
3:58
Intermediate 3:24
Was using steel plates, so I had to bring the weight down under full control. Grip got pretty smoked.
Are people doing C&Js or the PC &PJ? I feel like that extra “squat” slows me down and i just can’t seem to get these times.
The faster times are likely being achieved with PC&PJ. BB cycling is simply faster with those movements compared to SC & SJ - difference in ROM and need to reset the feet to start the next clean rep.
Thanks Lincoln, that’s good to know. I feel much better about my time now.
Either one is ok, you pick, just note it for future comparison.
Nice!
7:30
8:20
For time:
30 clean and jerks
85-lbs
2:13
Great time, Charles!
Sure is! Nice work!
Quick!
5:51
Intermediate 95#
2:44
2:24RX done as singles
power clean push jerk
:23 slower then last time
2:00 rest then 5 reps @ 65#
1 mile walk
Still not far off your old time & kudos on the extra work + heavier
Was unsure how shoulders & wrists & abs would feel about this, sobered on side of caution & went Men's beginner 45# all straight C&J, no split (my favo-rite) 1:58*
*Obvs. too light-rested 5:00; repeated at intermediate (ladies) 65# still all C&J: 2:30
Note to self: 1st: barefooted/2nd: BF w/primal feet-they take getting used to...
I didn't "sober" I mean, I am, it's 8:00 AM on a Monday, but that was "erred on"
Two great times, BG. Still rockin' it!
What an awesome job, BG!
Couldn't imagine this one not sober!
“Whyyyyy can’t we not be sober? Favo juuust wanted to start the workout over”
Great job, savage!
Lmao! Y'all crack me up. I have a hard enough time keeping up while stone cold sober; trying it whilst imbibing would be like trying to hold a tornado in a teacup."Unpossible!" to quote Ralph Wiggum.
30 barbell power clean at 95#
30 db push press at 25#
50kg
Dumbbells 60# total weight
Felt tired and almost scaled but glad I went for it
Nice! Congrats on a solid PR!
Way to tackle it head on!
30 clean and jerk @95#
Intermediate
2:39*
*95lbs probably to light. Rx next time.
M 1'36" RX
M/54
6:37
rx
2.09 40kg
7:09
https://youtu.be/wioEPJosuWs?si=FZMjuVfGS7VfOSHF
2:26
So strong, Luis! PR?
Oh yes, BG! Thx! 💪🏻
Nice work Luis!
3.33 MIN.
rx/4:34'44
7:31 RX
Wow! Well done.
Excellent!
3:03 rx
5:18