7 rounds in 12:55 of:

3 clean and jerks, 125#

50 single-unders

12:42

Intermediate option. Had to do a few burpees.

23:31 RX

M/41/5’9”/193#

Modifed intermediate scale:

135# C&J

30 DUs

10min25secs - 1 penalty in round 4, 2 penalties in round 7 (9 burpees total)

@75kg

11:03

Round times

R1 | 01:04 |

R2 | 01:34 | +30 s

R3 | 01:51 | +17 s

R4 | 01:54 | +3 s

R5 | 01:47 | -7 s

R6 | 01:35 | -12 s

R7 | 01:18 | -14 s

M/33/5'7"/219lbs

7Rds (14:49)

Clean&Jerk 135lbs 3

SingleUnders 40

PenaltyBurpees (5,0,5,0,0,5,5)

Did not want to push too hard today. A little taxed and fatigued. Did not want to do burpees today, just wanted to lift. Mixed this one as a beginner/intermediate scale. If a round was not unbroken, then 5 penalty burpees. Got in a good workout with cycling heavy clean & jerks and practicing SingleUnders.

Core and chest quite sore, just checked the box on today.

Intermediate option:

7 rounds for time:

3 clean and jerks (50.5 kg)

20 double unders

Time: 19:30

Failed 1 time each in 6 rounds.

6:30 rx

Beginner option. I modified slightly to make it 40 boxer skips (A/B). 17:10.

M/37/6’/177#

14:02 Rx with six penalty burpees

Deo gratias

Intermediate

8:28

Very easy, next time RX

Completed 11/19 at home gym. intermediate scale but used 155lbs instead of 135.

7:58

a few trips in the 7th added 3 burpees to the finish.

M/39/165/5'10"

15:25 #155/50dubs

10 trips.. penalties served. Grr

11:22

95#, 50 single under with 5- burpee penalty

6:54 RX, no trips

Scaled to 165 lb clean and jerks, and 20 double-unders per round.  10:43.  15 burpees.

Worked up to 185 C&J in warmup, but those would have gotten a bit heavy in later rounds.  165 seemed like a weight I could rep out quick singles.  Had 5 misses in DUs, 2 in round 1, and 1 each in rounds 4-6.  No misses in rounds 2, 3, and 7.  The extra burpees did force me to wait a bit before starting the new round.  Went down to 20 DUs per round because they have been difficult for me in the past several months, so I don’t want to cut them out entirely, but 50 per round would have made this a burpee workout.

50m/5'10"/180

SC int: 12:56, probably go up to 155#/35du next time

M/53

Intermediate

@139, SU:DU 2:1

ТТ->16:50

7х13 burpees (at the end of the WOD, w/o timing)

I forgot to post on Saturday. I modified a little, like this:

105lbs clean & jerks

25-to-max double-unders (burpee penalty on trips in 1-25, stop on trip at 25+)

13:15

DUs = 42-35-38(1)-37-33-27-32 = 244 DUs

(1) penalty = 3 burpees

DUs until gassed, but then had to rest before starting C&Js. Killed my clock.

13:03

155lb C&Js

Missed 1x DU on 4x different sets of DUs

Completed a total of 12x burpees over bar

7 rounds for time of:

3 clean and jerks 165lb

30 double-unders

11:26

28'24''

Clean and jerk a 75kg

51Yrs 5'11/260

Beginner

75# / 20s / 3 burpees

11:49 (Garage) The Quarterdack Box

9:30 modified

7rft

5 c&j @20# dBs

Short run to the tree

5 stoop push-up

13:13

7RFT:

-3 C&J at 70#

-50 DUs

First post to mainsite ever. Completed as prescribed, no penalty luckily. 9:47, really enjoyed this one!

Intermediate - 20kg

19:51

12+ penalties

My Training on Saturday november 18 in the afternoon

7 Rounds For Time of:

3 Clean and Jerks 137 lb

50 Single Unders

For every failed Single Under, perform 3 Burpees over the bar at the end of each round.

I just one failed Single Unders starting round 7 meaning I had to perform 3 Burpees over the bar at the end of the workout.

I completed the Workout in 28 minutes.

https://youtu.be/cl9aTYRRjXo

M 53/195/6’

11:34.

I treated this more as practice than a sprint, despite the intended stimulus being a sprint. I did 7 rounds, 3x135# clean and jerks and 100 singles, ended up being about 14 minutes. I felt improvement throughout the workout in everything, especially the clean and jerks.

Practiced DUBs then ran a mile for warm up

For the WOD: C&Js @185 and 100 double unders with the same penalty (0,2,4,4,5,1,0)x3 burpee over bars

16:05

7 rounds for time of:

3 clean and jerks

20 single-unders

5 burpees

♂ 75 lb

10:39

37 / M / 5'9" / 140lbs

30lb dumbbells C&J

DUs x20

16:37

(Missed 2 DUs)

11:08 unbroken dubs

Rx 8:38

*No failed DU, all DU unbroken.

13:53 Rx

Good challenge. Thanks Dale!

155c&j

10 double hinders per round

*1 penalty *

7:31

clean and jerk - 3 x 60 kg

single-under - 50

17 min

9:28, used 135. 3 burpees over bar one time.

Intermediate Rx

8:37

13:28

85lbs

3 burpees/round

7 rounds for time of:

3 clean and jerks

20 double-unders

125-lbs

DU"s. We're unbroken except one miss 3- burpees

Scaled

7 RFT

3 PC&SJ (105#)

100 SU

8:46 (0 burpees)

Because I scaled that much I decided to continue doing rounds until I tripped doing SUs or until I completed round 10. No trips and I finished round 10 in 12:30.

I was only able to string a max of 10 DUs together in warm-up. Considering all the weighted burpees I did yesterday I felt it was a good idea to scale there to reduce the wear and tear on the left elbow by not incurring a high volume of burpee penalties. I ended up practicing DUs afterward and still couldn't string a high volume together. 105 was the most my left elbow was going to take today as well. Should be starting a new treatment in the next couple of weeks that may help the elbow.

Scaled:

165lb power c&j for 2 rounds

135lb power c&j for 5 rounds

50 double unders w/ 8 total trips

burpees were 9/9/0/3/0/0/3

16 minutes even

Still dragging after yesterday’s slam ball fest + work around the house.

Weighted pull-ups 5-5-5-5-5

5-10-15-15-18#

Weighted ring dips 5-5-5-5-5

10-15-20-20-25#

Unsupported bent over single arm rows 10-6-10-7

44-53-44-53# kb

Thanks for some outstanding programming the past 2 weeks, Dale. Best to you, your box, and Portsmouth.

61/5’8”/154

M/49/6'2"/180#

Scaled to 135# C&J's the rest as rx'd

11:28...6 burpee penalty failed on 1st rep in 1st and 6th round smh

7:27 - Beginner

Weight could've been heavier

9:28

9 burpees

125 C&J

Scaled weight to 155 lbs, kept rep scheme:

12:57, 0 penalties = 0 burpees

What does it mean for a failed Burpee? Is it an incomplete rep or is it that you just couldn’t finish that amount of burpees ?

Kind of mashed yesterday's and today's wod together

Scaled to

5 x 1 c and j @ 150

then

7 rnds

3 c and j @ 95#

100 45# plate step ups

11:03

then

3/6/9/12/15/18/21

row cal

burpees

20:26

m/53/175

Rx- 8:27

no burpees necessary!

Scaled today, light stretching and ab work

I was playing with the kids last night and heard a load pop in my calf, still can’t walk.

12:31 @ 70kg

6 total burpee penalties

Globo wod: the weight selected should be able to be touch and go the first two rounds. If you are using iron plates today use a load that you can touch and go for 6 reps fresh. Dumbbells sub dumbbell Clean and jerks 70/45 (Intermediate 50/35, men in hotel gyms with only 50lb dumbbells if Rxed increase reps to 5 and do squat cleans and jerks). Bodyweight sub 3 knee jumps and 3 Kipping HSPU. Sub tuck jumps or dumbbell hop overs if you don't have a jump rope, and add 6 burpees to the end of each round.

Finally bringing the demo videos back!

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Weightlifting and monostructural. A big emphasis on accuracy. Range of motion. Jumping with weight, jumping with elasticity.

SHORT MEDIUM LONG

LIGHT

MEDIUM

x

HEAVY

FORMAT/MOVEMENT QUESTIONS

Is my technique good enough on c&j to merit only doing 3 reps per round?

RX weight and do singles or scale down a bit and go unbroken?

Do I need to adjust the format to emphasize strength or stamina?

Would I be better doing touch-and-go box jumps in place of double unders, or should I just give myself a time cap to practice double unders?

Am I good enough at double unders to merit having a penalty for missed reps?

What else could I apply the penalty formula for? Bad form? Missed clean and jerks? Slow transition?

NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

10 [pick either clean or split jerk]

1:00 jump rope practice

GENERAL FEAR LEVEL: 7