CFWUx2 10*45 burgener 10*95+2cj*2 10*135+2cj
22-2-24-2

15 / 9 / 14 / 9 = 47 RX

M/39/5’9”/195#

400m m/c runs@3% & 13kph with:
10 strict pulls
9 power clean push press@45kg
12 strict pulls
10 power clean push press@45kg
1 min breaks between sets

17,3,15,5. Squat

17
5
13
5
Rx’d

As rx’d:
28
7
26
6
Hella hard after the second run. Gamed the first set of pullups so I didn’t blow up but after that first set of clean and jerks I had to take a knee! Final run just over 2:00, the rest were about 1:50ish. Needed more recovery.  One accidental push press in there round 2. Last time with ring rows and 115lb clean and push press. 

177/41/69”

30,9,25,9
155#
C2 Bike instead of run, 30 calories 

M/25/5'8"/160lb
CrossFit AFK

25-2-21-3 - Rx  (goal was 10-5-10-5...)

M/47/67”/180
Scaled to 135# C&J
16 pull ups
5 C&J
13 pull ups
5 C&J
Runs were about 2:30 each time. Should have ran 300m. 

28-6-20-6 rx’d

Sub to 3*echo bike (0.75 miles)/135#
15 pu/4 c&j/10 pu/4 c&j

M/34/6’/175#

34 pull-ups (1:35 run)
9 clean and jerks (1:39 run)
26 pull-ups (1:45 run)
9 clean and jerks (1:45 run)

23
5
17
6

20-12 strict ring pullups
3-2 115# squat clean and jerks

Oops, did 5 rds, no rest.

Rx - 55 reps
20 pu 
5 cj 
15 pu
5 cj
10 pu 

Scaled to 125# BB
Rd 1 - 2:22 - 400M, 10 strict pull-ups
Rd 2 - 2:30 400M, 2 clean & press
Rd 3 - 2:15 400M, 10 strict pull-ups
Rd 4 - 2:22 400M, 2 clean & press

M/48/5'5"/190

12 5 13 4 as prescribed 
And that felt like a sprint!! My running is getting better but man is it a tough one for me 

M/43/6’3”/215
33-7-31-7: 78

1:40-1:50 on the runs! 
strict PU 
12 PU & 10 C&J
7 PU & 12 C&J
35# dumbbells! 

2:20, 2:20, 2:15, 2:10
14, 8, 15, 10

25 pullup
7 c&j
20 pullup
7 c&j
Used 115 for c&j. Kicked my butt. 

2-3-5-3

As Rx

Pull ups: 22, 28
Clean and Jerks: 10, 11

M/27/6’1”/200lb

201112

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
   Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
   Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
   Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks
♀ 105 lb. ♂ 155 lb.
Post reps completed each round to comments.
Compare to 171011.

Subbed at home with 2 x 55lb dumbbells
Pullups - 23
C&J - 6
Pullups - 16
C&J - 6

GENERAL WARM-UP
Joint rotations
10x calf raises
2:00 light jog
1:00 single under
Arm swings
Leg swings
World’s greatest stretch
Back bridge
Door stretch
Arm across stretch
Cat stretch
Jefferson curl

SPECIFIC WARM-UP
Running
2x
10m high knees
10m butt kickers
Long distance run steps

Pull-ups
Cat stretch
10x passive active hang
5x swings
5x kipping pull-ups
5x strict pull-ups
5x strict chin-ups

Clean and jerks
Half of working weight
5x deadlifts
5x hang cleans
5x jerks
5x clean and jerks
Working weight:
2 clean and jerks

15, 7, 16, 8 @ 105#.  Beech Hill 400m run

JonNYC

Rx with strict pull ups

20-4-19-5

fun one!

runs were between 1:31-1:35

29-3-24-4 rx
171029: 38-5-31-5 rx

M/40/5’8”/190
Scaled C&J’s to 135. Running was slow. 
19-2-9-3

This is one I'll be coming back to, mostly because of the disparity between the number of pull-ups and clean & jerks. Still getting a feel for cycling through those. Runs went well also, coming in at 1:16, 1:22, 1:24, and 1:32.

Pullups (44, 33)
C&J w/ 135 lbs (7 &8)

25
6
21
6

Jumping pull-ups
C&J 70#
12-6-12-6

M39/6’0”/190

27-6-28-5

felt fat and slow.  Good times.

Rx 20-4-16-4

Just loved to a new home and figured out that the distance from my garage to the end of the alley is about 50 meters. Anything 400m and under from now on is going to be a shuttle run! Haha

26-7-16-6

RXd. The video was helpful, really tried to push the run, but that was hard as hell after the first loop. 

As prescribed:
15-3-15-3
total of 36 reps
I really must learn how to run and not plod.

M/55/185/6’0”
On a 15 min clock
From 0:00 to 3:00
400m run (1:36)
28 pullups
then 1 min rest
From 4:00 to 7:00
400m run (1:38)
10 C&J 155 lbs
then 1 min rest
From 8:00 to 11:00
400m run (1:38)
26 pullups
then 1 min rest
From 12:00 to 15:00:
400m run (1:37)
10 C&J 155 lbs

Strict pull-ups - 23, 19
C&J @ 135lbs - 9, 9

My little guy requested more toddler fireman's carries during my warm-up.
Notable quotes: "Ooh, I tooted."  "This tickles." "Ok, daddy, this is starting to hurt." And my favorite "You should pick up your weights and make it harder."

M/46/6'2"/185#

Modified to 53# DxKB dead stop clean and jerks the rest as rx'd
31/8/30/7

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
   Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
   Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
   Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks
♂ 115 lb.

26,8,20,9

21,10,20,10 @ 115#
Elliptical subbed for run
Strict pull ups 
M/49/5'10"/155

13-11-15-12

400m Run
Strict pullups
Alt. KB CL&J (35lbs)

16 reps, green band pull-ups, 105# clean and jerk.
Clearly I need to run faster. Afterwards did 5×5 of pull-ups and clean and jerks to get some more reps in.

32 - 7 - 27 - 6 = 72 total Rx
Nice WOD!
m/52/5'11"/200#	

9 pull-ups 
6 clean and jerks
5 pull-ups 
5 clean and jerks

95# c&j’s
15-6-15-6
About 40-45 Sec each round for pull-ups and clean and jerks. 

58/5’8”/160

15-5-17-6
Pull-ups-  75# Clean& Jerks 
Total reps: 43

42
9
26
10 Rx
Taking off a zip up hoodie with gloves on proves to be hard, especially mid pull up set. Pro tip: just wait till your rest minute

Rx with strict PU’s

Pull-ups: 25, 23
C&J: 8, 9

36/195/5’9/M

95lbs on clean and jerks
17 pull-ups
8 clean and jerks
17 pull-ups
8 clean and jerks

Rx’d 
36-5-30-5

Modificado ( 75 lbs rest 2 minutos)
17 / 10 / 20 / 5

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
   Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
   Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
   Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks
♀ 105 lb. ♂ 155 lb
 400 meters Assault Air Runner 
Rd 1 10-5 RX 
Rd 2 10-5 RX 

   

105lbs bar, kipped the PUs, didn't time the runs
20-4-19-3
Pretty sad C&J score.

Awesome wod ! Had to do it outdoor with a 42kg db and on a 450m track. 6/3/5/3 reps

M/36/170lb/5’7”

Casual 5k: 32min

125# CJ, strict PU
16, 7, 11, 7

runs were 1:40, 1:50, 1:55, 1:55

Kipping pull-ups: 31, 26
115lb C&J: 9, 9 

Strict Pull-ups
105 lbs. C&J

18-6
16-6

Scaled C&J to 115#.
27-7
20-7
61 reps total

Pull-ups were ugly today. Have been on a turbo trainer mounted bike more than running lately and it showed - each 400m was 1:35.

Scaled to:
  strict pullups
  2x70#DBs clean and jerk

20, 5, 19, 4

13 -1
3 - 3 
The one was by the mere fact that I paced my run wrongly and finished with only a few seconds to go .

10 strict pull-ups
4 clean & jerks
13 strict pull-ups
5 clean & jerks
Scaled to 50kg 
M 44/1.78m/73kg

M/37/5’'9/200
Scaled

Pull UP strict
CeJ 40kg

1 * - 9 /7
2* 5/8
:)

Rx (bike erg variation) : 125 reps (57/9/49/10) 

800metres bike erg :

4 damper/90 rpm
4 damper/86 rpm
3.5 damper /85-86 rmp
3.5 damper/86rmp

RX：
1R:33reps+6reps.
2R:33reps+7reps.
https://youtu.be/VIo_2d2DG9s

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement done at a basically the longest distance that can be sprinted.
Pull-up - overhead pulling using skill (core-to-extremity, gravity, elasticity)
Clean and jerk - moving a moderate load, a long distance, and quickly, emphasizing jumping and pushing

WHAT ABOUT THE FORMAT
Austin does a great job explaining it

TECHNIQUE SCALE
5 rounds for quality of:
400-m run
15 kipping pull-ups (partial ROM, emphasis on rhythm)
15 clean and jerks (probably empty bar or something light, alternating feet on split jerks)

CONSISTENCY SCALE
Don't sprint the run, make the rest station an additional minute for the exercise.

INTENSITY SCALE
Sprint the run, scale the weight/ROM so consecutive reps and rhythm can be maintained.

MY STUFF
Kinda coasted through this one. Did 21 then 20 strict pull-ups, and 5 then 6 clean and jerks.

GENERAL FEAR LEVEL: 8

2017 throwback repeat WODs... the pinnacle of CrossFit!