4:51 Rx. 50 years young, 6'0, 250lbs

4:51 Rx 50 years young 6'1 250 lbs

CFWUx2 10*45+1clj*2 10*95+1clj*2 135*10+1clj

21:26

Grettel

Grettel

6:18rx

M/19/185/6’2”

STI CROSSFIT 🇩🇴

Grettel

5:45 rx

M/53/175/5'11"

Ingrid 6:16 RX

M/39/5’9”/195#

Grettel: 6:30 RX

M/39/5’9”/195#

Grettel

Rx

7:36

158/38/5'7

Rx (I would argue it's a "+" using steels weights that can't drop)

18 reps

Couldn't front rack it back far enough(inflexibility) so burned the shoulders out really quick.

Performed 10 rounds of no equipment version on 210225

M/30s/225lbs

23 rounds / 46 reps Rx'd

210225 was 21 rounds / 42 reps

m/53/5'11"/190#

M48/5'7"/168#

115# - 20 rds

RX 16

Scaled to:

2x70#DBs : 10

2x45#dBs: 13

Intermediate Option

13 rds (26 reps)

Scaled to 135lbs

17 rounds (34 reps)

compare to 2-25-21. Same scale

16 rounds (32 reps)

Globo scale: This one was done by many only using iron plates. Just be careful and scale as necessary.

Dumbbells sub is 50/75lbs dbs (intermediate 35/50, scaled 20/35 or less).

Busy gym: Hog an area and do it.

Bodyweight sub: knee jumps, jump squats to a high target, and handstand pushups (or sub/scale) Amrap 10 5 reps of each.

Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

Ingrid Intermediate

6:50

4:33 Grettel Rx

5:22 Ingrid Rx

My first Gretel

my first Gretel

40 kg

625 Rx... I hate burpees, even 3 at a time

6:45 and 9:00

Ingrid 6:03 Rx

Ingrid 6:03 Rx

Does anyone know if these are bar facing burpees or just burpees over the bar?

6:52 RX this was a fun one.

6:52 RX, this was a fun one.

8:34

Grettel - Rx’d

Ingrid

6:38 Rx

M/55/5’7”/160lbs

Quick singles - carefully paced first attempt at this benchmark but could shave a lot of time off next time.

Ingrid RX woman 5min10

Rx 4:42

Grettel

https://youtu.be/IcsN2DWZ9cU

Grettel w/35# dumbbells

10:37

Grettel: 7:04 rx’d. Unbroken clean and jerks until the last round. Maybe should’ve eaten more than a bowl of oatmeal for this one, but then again, it is a girl so I’m supposed to be left “on my back”...I feel my abs now, 6 minutes later-maybe from yesterday?

179/41/69”

Coming off of being sick on this one. Was working with a smiths machine so there was not full range of motion to complete either wod. Did a combo of push presses and front squats. Also did standard burpees due to not having enough room in the gym to do over the bar.

beginner

19:00

Grettel: 8:33

Rx.

Ingrid

-4:44

https://youtu.be/79ePNO_GtnU

M/34/6'/175#

Ingrid; 7:03 Rx

Ingrid, as rx’d, 7:19. 

Singles on snatches, and quick burpees, followed by a short rest.  Had 2 rounds in a minute, but slowed from there.  Missed a snatch in round 8 and another in round 10; otherwise, would have been sub-7.  Another fun one.

First Ingrid

Rxd in 6min 20sec

10 min break

Then Gretel

Rxd in 5min 20sec

Gretel 8:17

Grettel

8:21.82

115 lbs

Grettel squat clean and jerk 13:32

“Grettal”

RX’d

5:41

34/5’10”/225 (overweight)

Grettel

10 rounds for time of:

3 clean and jerks @ 35 kg

3 burpees over the bar

Time: 8:15

First WOD for a couple of months. I’ve missed it!

Ingrid

10 rounds for time of:

3 snatches

3 burpees over the bar

♂ 95 lb.

6:24

Grettel 8.45 at 95#

JonNYC

I did this one with a partner. We took turns each round and did 5 more rounds.

15 rounds for time (each partner does 15 rounds, alternating rounds, one works-one rests)

3 snatch - 65#

3 bar facing burpees

14:58

Grettel 45 kg

6:11

Cool workout, I was doing it in my living room with pillows under the bar ;P

Grettel 7:26 Rx

M/38/185

M/45/185 RX 8:43

Grettel:

RX 7:18

This WOD gave me anxiety. It was justified, very painful.

Grettel

RX 5:22

15min Total Time

Burpees BW

Power Clean and jerk with 95lb

Grettel 70#

10:36

40 yo/m/150lbs

Grettel

@125lbs

15'13.32"

9m20s grettel 50kl

Grettel RX 13:51

2nd week back doing Crossfit! Great wod!!

M/49/5’10”/200#

Grettel. 7:53Rx. Good wod. Still coming back post Covid. Been months since I’ve done cleans. Prob closer to 7mins when in shape.

7:55 Rx

M/42/5’8”/165

M/38/5'5/190

Grettel

7:44, RX

Grettel: 8:31 Rx

Grettel

50kg (110 lb) 4:55

M/44/78kg

Grettel

8:38 rx

Ingrid 11:45 75#

Had to scale bc gym was way packed, did 10RFT of 6 db thrusters at 25 and 3 burpees over dbs

M/31/6'/195

Grettel 105#

11:37

I have never done a burpee over the bar and caught my toe on the last round. Also likely doubled the number of cleans I have done in my life today so that was fun. Did not do it for time as I wanted to focus on the movements.

Grettel

10 rounds:

3 clean and jerks

3 burpees over the bar

13 Day Streak

INGRID

4:58

GRETEL

4:56

did 500 double unders then both back to back. Not gonna lie, that was a lot of fitness in one session. On its own, I could probably sneak GRETEL under 4:45. All snatch and clean and jerks were singles

Fabian:

10 rounds

3 cleans and jerks #95

3 burpees over bar

13:33

Khristine:

7 rounds

3 db clean and jerk #15 (first 2 rounds) then #10 rest

3 burpees over DB

6:47

Grettel - 10:02 rx (w/sqt cleans)

Grettel

9:09

135lbs

51#

Grettel Rx’d @ 135#

7:43

M/53/5’9”/168, new to CF

TECHNIQUE SCALE

10 rounds for time of: 70 min, 65#

9 clean and jerks following this demo: https://youtu.be/IcCGLoNqN2U

9 burpees

NOTES:

Reintroducing jump rope, but only 25 single legs, still have some heel pain.  Swollen right wrist from falling on Monday.  Didn’t really time myself, but it took about 70 min with long breaks.  Really worked on form

Been very sick since December 23rd. Grettel @ 75#s, felt super weak. Did after the PU & Sq. AMRAP. 15:26

Grettel 6:33

Grettel, as rx’d, 6:01.

A real burner.  Was shooting for 30 seconds per round, but knew that was ambitious.  Unbroken C&J, form got better as I went along (needed more warm-up).  Seemed to do better going quickly on the burpees then taking a short rest before C&J.  On the rounds I paced the burpees, I seemed to need a rest anyway!  Was able to put the gas pedal down on rounds 9 and 10.

47m/5'10"/190

Ran out of time waiting to get access to a barbell so I did a version of Barbara Ann (210104) instead - Posted there.

Relying on people to be where they said they would be when they said they would be there can be frustrating but can result in a good workout anyway. This was a tough one but fun. Looking forward to running Grettel and Ingrid similar to Charlie Pokorny and Kevin Flowers - hopefully tomorrow. Will post here when done.

Completed on 210105:

Grettel at 105#

8:15

Rested 7 minutes then

Ingrid at 75#

6:42

Ingrid Rx : 6'19 (62kg)

https://youtu.be/OGDhKAVPMpI

(11round's in video)

Grettel

10 rounds in 8:08 of:

3 clean and jerks, 95#

3 burpees over the bar

5:28; 43kg C&J

Grettel 4:43

50 lb dumbbells and regular burpees

Ingrid 11:38 rx

first time doing this workout. My max snatch is about 170-175 so this is pretty heavy for me. Considered scaling to 115 but went for rx. Glad I did. Last 3 rounds forced me to focus technique.

Grettel rx 7:04

Male 46 yrs 5’9” 156lbs

“Grettel”

9:32 RX.

due to scheduling did yesterday’s workout with a 20 minute rest prior to this. Did not really allow me to give this one my all. Will try it again some time fresh.

F/36/8mo Postpartum

Grettel Rx: 8:05

Scaled Grettel - 10 r/t of:

3 clean & jerks, 55#

3 burpees, step over the bar

10:21

Knee wasn’t happy with the c&j jump so eliminated the burpee jump over the bar

Personal note:  NEVER say out loud “That doesn’t look bad” before doing a WOD. Sneaky girl!

M/25/5'8"/155lb

CrossFit AFK

3:17 - Sc (Ingrid at beginner, 7 rounds at 65lb, something felt awful in my shoulder, side that I tweaked from the sandbag hero workout, so scaled way back.)

M/55/6’0”/185

”Ingrid”

Rx: 8:16

rested 7:00, then

”Grettel”

Rx: 7:13

(only b/c Charlie Pokorny did it this way!)

customized Gretz

60# DBs

8m50s

(tried at 40# DBs first and 5m30s did not feel right)

Keep well

9:55

GRETEL

Grettel

9:27

Grettel scaled

3 squat cleans

3 BFB

65#

still healing from shoulder dislocation injury, OH position is still not 100%.

CrossFit AFK

F/24/5’5/140

Male 50yo 79Kg 181cm

10:26 Grettel Rx'd

Grettel Scaled in 7:28

Grettel RX - 13:48

Ingrid Rx 9:07

Rest 7 minutes

Grettel Rx 7:47

Nice variations on Isabel and Grace!

m/52/5'11"/200#

Grettel in 8:35!

Grettel in 8:35!

Grettel 7:47

Grettel

85# 

9:11

WOD: Ingrid (Scaled)

10 rounds for time of:

3 snatches (110#)

3 burpees over the bar

Score: 11:21 (Coming off a week of COVID-19)

Grettel 135 libras.

13'10"

Grettle- intermediate

10:36

Only 2x 9,5 Kg DB available, so I did:

Ingrid

10 rounds for time of:

3 DB hang power snatches, alternating arms each round

3 burpees jumping over DB

SCORE: 08' 03''

5' break, then:

Grettel

10 rounds for time of:

3 DB squat clean and jerks

3 burpees jumping over DB

SCORE: 12' 21''

Fun WODs 👍

3 km Fartlek run just before

Around 20 km bike ride in the morning.

Ingrid, Rx. 8:40.

That was a fun one. Power snatched, fast singles.

Just shy of being 2months post op from ALC replacement surgery. Can’t dip or jump yet so modified slightly to:

Muscle Snatch @ 55lbs

Step In/Out & Over Bar Burpee

Time: 8:28

Grettel

85 lbs

10:10 😃

GRETTEL: 11:33 (Intermediate RX)

My 1st crossfit workout!

M/49/5'9"/158

Grettel Rx 10:12

M 50/190/6’

Grettel 7.47.

Grettel

115 lbs

21:11

Grettel Rx

4:39 💦💦💦

Grettel

Rx 10:15

m/35/5’-10”/175lbs

Grettel RXd

7:54

Did after 12/29 WOD of push-ups and squats thinking I wouldn't be that fatigued. Whoops.

WOD Grettel

10 rounds for time of:

3 clean and jerks

3 burpees over the bar

— 7:17 RX’d at 135#

Rest, then:

Ingrid

10 rounds for time of:

3 snatches

3 burpees over the bar

Scaled down from 135# to 95#

—5:04

Grettel 7:02 rx

Ingrid - 65lbs (7:45)

First 3 rounds w/ 75lbs.

All touch n’ go, except last 3 rounds.

Bar facing burpees.

Finished w/ 4 mile walk.

Grettel, 95pds. 19:55.

Rx grettel...11:53 (0:36, 1:14, 0:56, 1:15, 1:11, 1:07, 1:46, 1:19, 1:29, 1:00)

Probably do ingrid later today.

Sc to 95#...7:58 (40s, 43, 44, 48, 55, 53, 54, 49, 55, 37s)

14:43 Grettel

105 lbs

M/179cm/79kg/31yo

Newbye in the community, done Grettel scaled to 110lbs in 11’40’’

Haven’t done Olympic lifts in awhile so just did the clean and jerk option today.

Grettel, intermediate (75lbs)

8:16

Good workout! Quick but potent. Did a little running and an 8 min bodyweight circuit for warmup: 5 min walk, 10 min run then 5 x (20 reverse lunges, 10 push-ups, 10 sit ups)

Followed up with some stretching

Grettel

scaled to

95#/strict burpee

10:17

m/50/175

grettel

15.11 Rx (squat clean and split jerk) just saw it’s power clean, joys :D

Grettel: 6:59

3 Double KB CL&J (35’s)

3 Burpee over KB’s

Ingrid 95# 9:49

Squat snatches for first 5 rounds then power snatches

Grettel, 85lbs & regular burpees, 8:27

Grettle 6:20 RX

14:59 Grettel

Grettel @ 40kg

6.37 min 😅👍

Grettel 10:25 rxd. Worked my 51 year old body!

Grettle @ 135lbs

8:43

135 is heavy for me but gave it a go anyway. Underestimated the burpees. My legs did not want to jump over that bar.

About 10 min rest then:

Ingrid @ 105lbs

6:46

Ingrid - Intermediate was a great opportunity to work on my form under fatigue.

Snatches @105#

9:20

M/48/1.65/86

Grettel 7:35 3rd day in my 744km challengue. Yesterday was hard but today I managed to buckle up and do it much more easily.

M/37/1.80/90

Grettel

10:45

40kg

Scale

Ingrid - 5:12 Rx

All snatches unbroken

M/28/6’1”/200

Grettel

115lbs clean and jerk

burpees

11:29

grettel:

sets 1-3: 3 2x70#DBs

sets 4-10: 5 2x45#DBs

time: total? (Pressed wrong button at start, noticed mid set) For sets 2.5 on total: 7:26.

90lbs snatches (Ingrid scaled)

7:30

M/39/5’10”/200

Ingrid RX - 7:55

5:17 Scaled

10 Rounds

3 Snatches (75#)

3 Burpee Over Bar

-----

A few days late but joining my friend Denise on following main site every day this year!

Ingrid RX: 5’35

Grettel, Intermediate Option, 105 lbs.

10:54

Ingrid

Weight - 30kg

Time - 12.44

Nice versions!! So simple, so sneaky. And I’m sure so very potent!!

Are we calling these two as brand new Girl Benchmarks?

RX：6'40''.

https://youtu.be/Kr_JNr764EA

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Clean and jerk - jumping with a medium amount of weight, emphasis on range of motion

Snatch - jumping with a heavy weight, emphasis on range of motion (though, I interpret this like Isabel with power snatches being okay)

Burpee over bar - changing orientation with an emphasis on jumping with accuracy

MAIN DECISION

There are three possible movements, all of which have a ton of moving parts, and therefore can be broken down into very fine detail. So to me, the decision is do you want to preserve the intensity in the stimulus or do you want to preserve the movements listed?

TECHNIQUE SCALE

Either option, lose the bar for the burpees, make it 10 rounds of 9 and 9 reps

CONSISTENCY SCALE

Pick either workout, do 30 barbell movements then 30 burpees for time.

INTENSITY SCALE

Scale the weight down as mentioned in the notes posted.

MY STUFF

95-lb. snatches, 5:20.

GENERAL FEAR LEVEL: 8

Grettel RX in 8:30

Mirella, Grettel 35kg in 10:30

So tempting to choose clean and jerks, which means I should do snatches.