CFWUx2 10*45dl+1cl*2 10*95+1cl*2 10*135+1cl*2 146cl
11:00
157lb

5:10 RX

M/39/5’9”/195#

5 rounds of:
3 power cleans (185-lb)
7 burpees over the bar

Set a time cap of 5 min:
3 rounds + 3 reps = 33 reps

185# PCLN: 6:20

3:37 s
30# medball squat cleans 

F/24/5’5/140
CrossFit AFK

M/25/5'8"/155lb
CrossFit AFK

3:29 - Sc (185lb)

5:49
power clean 185lbs 

8:15 Rx’d

60# dumbbells, and subbed 6 burpees for run

8:40

Scaled to 145, was manageable with quick singles. Had to rest 30-45 seconds before each sprint to maintain intensity. 
6:39

4:03 Rx

M/28/200lbs/6’1”

Scaled to 185#.  Time – 3:50.

Tried to go all out, sprinting hard and no rest between cleans (did them as singles).  First round in 0:34, subsequent rounds were between 0:45-0:55. 
Sprints got tough in later rounds and cleans deteriorated a bit – started pulling early as I fatigued.  Still, this was fun and I was shooting for sub-5, so pleased with this.  Maybe could have tried this at 205#.

48m/5'10"/185

M/35/6’/175#

4:48 Rx
(power cleans in singles; only true “sprint” was the last one)

Scaled to 185:

6:00

42 / 6’0 / 190

scaled, 125ish sandbag
not timed, but fast and I was huffing and puffing for sure

M/53/6’1”/200

5:59 (intermediate)

5 rds 
3 power cleans 95#
3 stair sprints, basement stair

3:26

Lung burner!

3:49, used 145 for PC, felt heavy but probably should have done 155. 

Scaled to 165#

4:21

Oh man, I really had to push myself mentally on the runs. This WOD totally takes out the legs.

135lbs cleans
6:00

Scaled to:
5 rounds
5 power cleans 135lbs
60 yd shuttle sprint (5-10-15)

4:24
m/35/175lbs

M/47/227
5 rounds for time of:
3 power cleans, 135#
100m row
4:53

185 185 185 205 205 
5 10 15 mts
10min

My pr is 215 so It was a banger 

M/27/5’7/69 kg

9 mins with 185 lbs 

Rx’d   3:07

Scaled weight to 195#
5:24

Sc down to 170#. Only 1 failed attempt in the 3rd round...7:26

Beginner, subbed 200m sprints instead of shuttle runs. 

Beginner, around 13 mins.

M40/6’00”/185

intermediate option (185#)

4:45 very wet grass

Customized 155#

4m12s (not sure if I did an extra round though)

Fast and "fun". Followed Sunday SLIPS. Thanks

4:24 w/ 185lbs

225 is higher than a 1R max, so at first I had a chuckle at this workout. The runs were tough to push through  as the rounds continued. Followed with fridays workout, again. Gased after. 

M/46/6'2"/180#

Women's rx'd 
4:12

155#
4:15
Running like a new born deer for the last 3 shuttle sprints

Scaled cleans to 205-lbs
4:43
Fun WOD
m/53/5'11"/200#	

Rx 5:37

36/195/5’9/M

4:17 (85#)

Scaled Power Cleans to 135#
5:00

So, in hind site I might have been able to do this at 155# today. However, at the time my back and hammies were so tight and sore from yesterday's WOD and subsequent 2 hours of landscaping that I probably chose wisely.

5rds: 3:35

3 PCL(155lbs)
60 yd Shuttle Sprint (5-10-15)

Lungs and legs were burning!

Scaled to 5 rounds of:
5 2x70#DBs hanging power clean
6  10yard shuttle runs.

3:59

M 50/190/6’
4:27@185 power cleans.

Modified to available equipment: 

5 rounds for time of:
12 DB power cleans | 2x12.5 kg DB
Around  60 meters shuttle sprints (3*6m, then 4*10m)
SCORE: 9'31''
--
Short and sweet. Followed Chris' tip to add volume to make up for light weight. 
Before: Unscheduled 5 km easy run, to catch a bit of afternoon sun.
After: 7 sets of 14 single-arm DB presses, for no particular reason: just felt like it. 

Scaled to 175lbs

4:37

Lead legs on the shuttle sprints.

205lb cleans
Shuttles in the basement so close enough on distance

4:02

M/30s/225lb

5 rounds for time of:
3 power cleans 
60-yard shuttle sprint (5-10-15 yards
197.5  power 
8:53
Worked  out with my wife little slower time on my part  but  I joyed helping her out!

4:13

155 lbs timer said 5:38
I had problems with timer. I know I was under 8 min not sure of exact time. just trying to stay honest 

4:38 @ 50kg 100m shuttles x5 

50kg 100m shuttle @ 4.38 😁

205lbs:5'20''.
https://youtu.be/y-lZDXEfwyU

3:28 @70 kg & 30 m Shuttle Run (5-10-15 m)

Pregnancy Scaling 

5 rounds for time of:
3 DB hang power cleans or Barbell Hang Power Cleans
200m Erg

1’ rest between rounds

Champions Club Scaling Notes

RANT
Again bringing it back to the 12 minute AMRAP from the other day, if your technique is not ready to go heavy, I really think it would help to add volume for each exercise. Think of it this way (warning, I am about to attempt a mathing of sorts): the prescription is to lift 3,375 lbs. through the workout (225x15). If you were to put 135 on the bar, you would need 5 reps each round to equal the same work done. If you were using 75 lbs. you would need 9 reps per round. Obviously you don't need to match up exactly - as your scaling depends on your purpose - but just gives me a good perspective when looking at a workout.

WHAT ABOUT THE MOVEMENTS
Power clean - jumping with heavy weight, emphasis on the jump
Sprint - monostructural movement at a high speed but doesn't let us get into a rhythm

MAIN DECISION
Am I capable of sprinting?

TECHNIQUE SCALE
Same rep scheme/weight, 12 rounds (rest as needed, work on footwork for the change of direction)

CONSISTENCY SCALE
Complete as many rounds as possible in 15 minutes of:
Run 100 meters
10 hang cleans

INTENSITY SCALE
Same as consistency scale, if your technique is not there to go heavy but you want to hit a high intensity that could work

INJURY SCALE
Upper-body - consistency scale, sub dumbbell snatch for clean
Lower-body - consistency scale, sub burpees for run

MY STUFF
Accidentally did this one a few days ago, experimenting with some different things for shuttle run. Today I made up the 12-minute AMRAP, stuck with power snatches and double unders.

GENERAL FEAR LEVEL: 6