CFWUx2 10*45+3cl+3sp*2 10*75+3cl+3sp

30sp = 12+10+8

18hpcl = 4+4+4+4+2

33 strict press 115# / 8 HPC 205# (41 reps) RX

M/40/5’9”/195#

50 reps @95 , 250 dubs

44 reps @175 , 120 air squats

January 1st, 2022 (six days rest); morning

wu: bike, slihps

skill: sg db

wod: amrap'8

strict press 20 kg

50 DU each break

72 press in 6 rnds with 5x50 Du

4 min rest

amrap'8

hpcl 30 kg

30 asq each break

59 in 5 rnds with 4x30 asq

post: ski, stretch, bike

43 presses and 37 cleans at 95/175lbs.

sets of 7 on cleans until the last one which was more and 9-8-7-6-5-8 on press.

180/42/176cm

Intermediate but did 50 DU

41 shoulder presses

45 hang cleans

M/28/6’1”/200lbs

Intermediate

ShP- 48 Reps

hang power clean - 26 Reps

Performed movements at intermediate scale, 35 double unders

41 reps Strict press @95#

71 reps power cleans @135# (maybe it should have been with more weight? Lol)

M/31/145lbs/5'7"

M/35/6'/175#

42 presses at 95 lb. w/50 double-unders each break

28 HPC at 175 lb. w/30 squats each break

Deo gratias

M/25/5'8"/155lb

CrossFit AFK

32-33 reps - Sc (10-5-5-5-5-2reps at 95lbs for strict shoulder press and 50 double-unders per break. 6-6-6-6-6-3reps at 175lbs with 30 squats per break.)

Women’s’ rx - 56 sp, 33 hpc

F/25/5’5/140

CrossFit AFK

scaled

35# / 30 DU

41 reps: 9-6-6-7-5-7-1

65# / 20 squats

45 reps: 7-7-8-8-6-9

Scaled :

• Shoulder press : 47.5kg : 10/10/8/8/6 = 42

• Hang power clean 80.5kg : 10/10/10/10/2 = 42

https://youtu.be/beZNGpDo2Kw

"20 reps unbroken when fresh" Okay, yeah no way as RXd.

Went intermediate except scaled the HPC to 155lbs.

Shoulder Press - 33

DU - 106

HPC - 28

Squats 0 125

The SP's started off fine with the first set 15, but then dropped to 6 each round after. DU's were a slog today, couldnt find the rhythm. HPC were 7,7,5,5,4.

Shoulder Press - 36 reps, 75lbs

Hang Power Clean - 42 reps, 105lbs

48 / M / 5’7” / 170#

75# SP 10 - 8 - 8 - 8 - 6 and DU

135# HPC 4 - 4 - 4 - 4 and Air Squats

Total - 56

F/51/5'6"/145

SP 45#

20+12+10+3=45 (150 DUs)

HPC 65#

30+20+22=72 (60 squats)

Shoulder Press ~ 75 lbs -12 reps | 35 singles into DUs | 75 lbs - 12 reps | 35 singles into DUs | 75 lbs - 12 reps ~

Hang Clean ~ 95 lbs - 12 reps | 30 air squats | 95 lbs  - 12 reps | 30 air squats

Barely locked out that last shoulder press, it was stuck at the last 9/10 of the way but locked it out, yea!

55 reps of Shoulder Press 40 kg

55 reps of Hang Power Cleans 40 kg

Shoulder press (45#): 36

Subbed 50 SU

Hang power cleans (65#): 32

50 1 arm shoulder press with 40lb dumbbell

subbed 35 dumbbell jump overs.

38 HPC with 50lb dumbbells (I can do HPC with both arms, but not shoulder press)

60 SP (75lbs) / 420 Singles

25 HPC (135lbs) / 108 Squats

Scaled SPs to 95 lbs and HPCs to 135 lbs.

SP: 8,8,5,5,5,5,3 = 39 (300 DUs)

HPCs: 8,8,8,8,10,4 = 46 (150 squats)

85 total reps

Sc to 95# & 35DU/145# & 30 sq

Sh press: 10/7/7/6 = 30 reps

Hang p cl: 7/5/5/4 = 21 reps

Modified / scaled:

--

Complete as many reps as possible in 8 minutes of:

Shoulder presses w/ 25 kg bar

For every break, 50 curb jumps

SCORE: 13 + 9 + 7 + 6 = 35

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

DB power cleans w/ 2x 15 kg DB

For every break, 30 squats

SCORE: 16 + 12 + 13 = 44

--

Nice WOD, nice format! 👍

20 km bike riding during the day

30reps & 30reps Sc

75lb Presses, 25 DUs, & 135lb HPCs.

Rx other than performing 40sec of DUBs practice

40 shoulder presses @ 115lbs

25 hang cleans @ 205lbs

M/30s/225lbs

M/ 47/ 136 lbs/ 5'-6"

Press done using 95 lbs. - completed 60 reps - I completed 5 rounds of 12 reps. I was surprised how much I fumbled my DUs.

HPC done using 135 lbs (bodyweight). I did a couple reps warming up as HPC are typically something I'm pretty good at. These felt surprisingly heavy and my grip was a factor. Completed 30 reps only. 5 rounds of 6 reps.

90 total reps completed.

I love this. I will be doing this in my garage moving forward again. Great workout. Shoulders, grip, hips, legs, back, got pretty roasted and it was a relatively quick workout overall. Those 4 minutes go by quickly.

Felt oddly like fight gone back as you're fighting for reps.

I did not want to go to failure on the press as it's hard to get that back for doing lots more reps after that, and I did want to push a bit more on the HPCs as the squats allow you about 45 seconds to rest to go for more.

Great fun workout.

I picked about 70% BW for presses and BW for HPCs. I think I picked the right weights to get a decent amount of reps and to push for the whole time.

M/47/6'2"/175#

Scaled to 75# strict press and 115# HPC's the rest as rx'd

SP = 47 / DU's = 250

HPC = 50 / SQ = 120

95 lb shoulder press, 41 reps

155 lb hang power cleans, 33 reps

Shoulders press 95lbs 42x

Hang powers clean 65 51x

Press 115-lbs: 44 reps

(15-10-9-10)

HPC 165-lbs: 38 reps

(10-6-7-7-8)

Compare to 150518: 34 reps 115-lb press + 30 reps 155-lb HPC

m/53/5'11"/192#

Scaled weight to 95# ShP, 155# HPC:

31 Sh. Press (6 sets), 36 HPC (6 sets)

150518 (same scale): 22 ShP, 24 HPC

75lb SP

50 DU

105lb HPC

30 squats

35 presses (17+7+6+5)

43 cleans (12+8+9+7+7)

(bell rang exactly on last DU/squat, thus 200 DU and 150 squats)

58yo m 5'5" 148lbs

Shoulder presses at 65 lb.

Each time you break, perform 50 Lateral Single Leg Line Jumps

70 reps

Rest 4 minutes

Hang power cleans at 85lb.

Each time you break, perform 30 squats

51 Reps

SP 38 total in 5 rounds. Used 95lbs

HPC 27 total in 4 rounds. Used 135lbs

Scaled to:

2x45#Dbs presses

2x70#Dbs HPC

(subbed 3 SU per DU)

43, 45

Scaled:

Dumbbells

strict presses - 45's

11/10/9/6/6/6/2 = 50

180 double unders* Did 30 DU per round

Hang power cleans - 50's

10/10/10/10/10/8 = 58

150 squats

sp:43KG（35reps）

hpc：75KG（33reps）

https://youtu.be/kyR5PA5D880

30 Shoulder Press @ 30 lbs

41 hang cleans @ 40 lbs

Scaled

SP 43 at 95#

HPC 36 at 165#

Complete as many reps as possible in 8 minutes of:

Shoulder presses at 

Each time you break, perform 35 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

Hang power cleans at 

Each time you break, perform 30 squats

shoulder Press 15-12-10-12-9 (58)

hang 11-15-13-14-5 (58)

shoulder press 75 lbs

hang 75 lbs

Scaled to:

75# shoulder press = 43 reps

Every break 35 tuck jumps

rest 4 min

95# hang power cleans = 53 reps

Every break 30 squats

37 / M / 5'8" / 190

Scaled to Intermediate Option (as weights were about 67% & 75% of 1RM, respectively):

33 SP @ 95lbs (43kg) - 10 / 6 / 6 / 6 / 5

16 HPC @ 175lbs (80kg) - 3 / 3 / 3 / 3 / 4

Score: 49

Shoulder P 40kg : 50 reps. Series between 10 to 6. Singlu DU

HPC 60kg : 40 reps. Series between 8 to 10.

Hard

Scaled to

75# sh press=51 reps--oops, I did push press, not strict press.

30 du--hurt calf (I think I'm hanging up my jump rope--not worth dealing with the nagging pain)

subbed 100 step up to 45# plate

210 step up to plate

rest 4 min

HPC @ 115#==40

sqts=120

m51/170

Compare to

70# sp 34 reps

145 du

115# hpc 30 reps

111 sqts

Women’s Rx

Press: 56

HPCL: 36

SC

32 presses

11 cleans

Globo scale: As rxed. Scale the cleans if necessary. You are doing hang power cleans so bumpers aren't necessary,but br careful. If a barbell is not available sub dumbbells 35/50lbs for the shoulder press and 50/75lbs for the hang power cleans. If the max dumbbells available to you are only 50lbs and you are going mens rxed, up the squats to 50 per break in the cleans. If you do not have a rope for double unders do jump double taps or tuck jumps.

Busy gym: do each element as an AMRAP 4 minutes back to back, note number of fails, and do the bodyweight movements as a penalty wod after. Post time of penalty wod to comments. Use dumbbells if space is an issue, or hog a rack or platform and get it done.

Bodyweight sub: sub 8 min Handstand pushups or standard pushups for shoulder press, and 8 min of pullups or Bodyweight rows for for the cleans. If the bar allows for chest to bar kips do these. If/when you break do the bodyweight exercise penalty before resuming. Pre wod work on knee jumps and/or short shuttle sprints with change in direction for explosive work.

Champions Club Scaling Notes

RANT

In short workouts there are always things that are taken for granted. In this case, our accuracy in jump ropes and stamina in squatting is what's taken for granted. If those are not things you can take for granted, then that's your first sign that scaling is a good choice. Remember, these workouts are designed to, over time, exceed the capacities of the fittest human beings on the planet.

WORKOUT THEMES

Short and medium, and short and heavy. Stamina in pushing overhead, stamina in jumping with heavy weight. Also accuracy, squatting, and jumping with elasticity are also themes.

MAIN DECISION

Keep the format and add time or keep the time and adjust the format?

TECHNIQUE SCALE

As listed, extend to 15-minute AMRAPs. Go at about 75% speed.

CONSISTENCY SCALE

2:00 of strict press, 2:00 of double unders, 2:00 of strict press, 2:00 of double unders. Same goes for the second AMRAP.

INTENSITY SCALE

Disregard the "treat" - as coach DeGain would say - and just make two separate 8-minute AMRAPs out of the movements given that would give you an 8+ on General Fear Level.

INJURY SCALE

Use the consistency scale with movements you have full capacity to do.

MY STUFF

Forgot my number on both. Checked the box. 95 on strict press, 185 on hpc.

GENERAL FEAR LEVEL: 7