Complete as many reps as possible in 4 minutes of:
3 hang power cleans, 95#
6 push jerks, 95#
9 lateral burpees over the bar
12 pull-ups

30 reps each round

M/35/202#/6’1”
Rx
2+3
2
2
2

53, 47, 44, 44
188 total reps - Rx’d

M/33/218lbs/5'7"

4Rds Intermediate (4:00;2:00Rest)
3 HangCleans 95lbs
6 PushJerk 95lbs
9 Burpees
6 PullUps

R1-R4: 1 + 3/4

Did this as just a quick circuit workout bookended by some moderate 2K Rows. Cleans into jerks were unbroken, and pullups were as well. Would have redlined and died if I tried to get in a second set of pullups each cycle. Knew that the burpees were going to be the crux of the workout for me and my bodyweight. For me this was all about the burpees. My mantra was that you can always hold on for a set of 3 more burpees. Good quick volume, maybe the bar could of been 10lbs more, 20 might be a bit to adventurous.

rx

2 +5 burpees 
2+3s2oh
2+3cl
2+0

Intermediate, 35# dbs

1 3/4
2
1 3/4
1 3/4

M/37/6’/178#

3 hang power cleans 115 lb.
6 push jerks 115 lb.
9 lateral bar burpees
12 pull-ups

2+12/2+8/2+3/2+3

Deo gratias

Intermediate option:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
45.5 kg

45 reps-35 reps-25 reps-29 reps
Total: 134 reps

M/35/183cm/94kg
1+28, 1+11, 1+14, 1+11 rx

M/56
75#, 223 reps

BB 25kg, strict pull ups
1 set: 2 rounds
2 set: 2 rounds
3 set: 1 round +7 burpees
4 set: 1 round + 2 pull ups

177 Rx (with wonky pull ups)

Rx158

257 RX

Rx'd but with Bar facing burpees because I clearly can't read.

48 / 36 / 33 / 30
147 reps

M/50-54 🎅🏻
Intermediate
2x3
2x6
2x9
1x6
4 rounds

2+12/2+7(2)/2+11 Intermediate

SC int: 1:2R 2:1+3/6/9/2 3:1+3/6/9/3 4:1+3/6/9/4 = total reps 159

rx
2+3
2+4
2+4
2+10
261 total reps
M/54/175/5'11"
Happy New Year!!!

110 @95lb

95lbs
108 reps

First CrossFit workout 

Did strict pull-ups and strict military press at the prescribed weights. 

Managed a total of 95 reps.

Messy!

3 Rounds each Interval, Rx

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♂ 135 lb
1.5 reps per set

M28/174.4Lbs/ 5'4"

7 sets for load
6 alt front reverse squat 
95, 135, 135, 155, 155, 165, 165 (failed on 2 reps on last)

4rounds 4 minute each Rest 2 minutes

3 hang power cleans 95 lbs
6 shoulder press 95 lbs
9 lateral burpees over bar
12 pull ups

2 set, 2sets, 1 w/ 9 reps on pull ups, 1 w/ 2 reps on pull ups.

M 53/195/6’
Intermediate scale.
2+10
2+9
2
2+3

Rx 
But I fell apart in the third round
2+18
2+19
2-1
2-5
Total reps= 271

Rx’d:

Cycle 1:  2 rds + 9 reps (69 reps)
Cycle 2:  2 rds + 5 reps (65 reps)
Cycle 3:  2 rds + 3 reps (63 reps)
Cycle 4:  2 rds + 1 reps (61 reps)

258 total reps 

Cool down: Laid on my back and stared at the garage ceiling wondering if Hell exists and if it feels anything like this WOD.

Short on time today so just did 5 round’s intermediate with 9 pull-ups instead of 6. 
11:52

216 total reps RX @ 135#

2 rounds even each interval at 135lbs

8 total rounds 

mental grind

Since tomorrow is (I assume) a normal rest day, this is our last official CF workout together of 2023. Happy New Year and looking forward to a kick- arse 2024 with the Suspects and all our virtual box mates. 

Nursing sore infraspinatus, scaled to 75lbs and jumping pull-ups
67
69
69
69
= 204 total reps
backside burpees were a nightmare

Scaled to intermediate reps at 85# but did lateral burpee jump overs as Rx.
3 rds
2 rds + 3+6+4
2 rds + 3+6+2
2 rds + 3+6+4

Intermediate plus scaling weight just a little more for the elbows. Did 4 sets of 6 weighted reverse lunges after: 85-105-105 with bar across shoulders and hands crossed; and 105 using a zurcher squat hold.

Scaled to
4  4 min rnds/2 min rest 
3 hpc @ 95#
6 sh to oh @ 95#
6 burpee to vertical w/jump/clap
6 strict pull ups
3 rnds
2 rnds plus 6 burpee
2 rnds plus 2 burpee
2 rnds plus 3 burpee
m/53/175
That was brutal--F burppes.

2 rounds each cycle, 95#: 3 hang power cleans, 6 push press, 9 burpees, 6 jumping pull-ups. Second cycle didn't get to the pull-ups on the second round and final cycle on fourth round continued extra 20 seconds to complete pull-ups.

135-135-145-145-155-155-165

M48 - Intermediate: 177 reps (2rounds each cycle)

Unbroken reps, fast and furious. It was the burpee's that was the killer on this. 2min rest felt nice and long. Easy days

Have a great Saturday. I’ll be working the night shift and I should honestly be trading a nap before work then doing this wod, but you gotta #PayTheMan 

Intermediate rep scheme using 85#
2 rounds + 1 HPC
2 + 2 HPC
2+ 3 HPC
2 + 2 HPC
200 total reps
Tough one. 

61/5’8”/156

@95lbs
1+5bob
1+1bob
1+6s2oh
1+1bob

Beginner option
119 reps 

Scaled to 
3 hang power cleans 75#
6 push jerks 75#
9 lateral burpees over bar
10 pulls ups (butterfly)

2+3/2+3/2/2

all barbell movements unbroken throughout, all pulls ups done in 1 to 2 sets except for very last set: 6/3/1

M/49/6'2"/185#

Scaled/modified to 35# DB's and gorilla rows for pullups the rest as rx'd 
2 rds + 3 + 6 + 8
2 rds + 3 + 6 + 8
2 rds + 3 + 6 + 4
2 rds + 3 + 6 + 5

At home db mod with 40-lbs dbs
6 db hp cleans
6 db push jerks
9 lateral burps over bells
12 pullups
——- 228 total reps

Intermediate, strict pullups

60/62/53/56 reps
Total: 231

That was Horrible in all the Right Ways!
Rx
2+4
2+5
2+4
2+4
🥶

4 total rounds at 12:30 

Used 45 lb. KB for hang clean and shoulder press.

Rested 1 minute between rounds. 

This was a nice morning gig 
13:05 was my finish time 

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Do I have the technique to be able to make 4 pretty complex movements into a heavy breather in a short amount of time?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

SPEED SCALE
AMRAP in 4 minutes of:
8 burpees
16 kb swings
*rest 2 minutes then repeat x4 rounds. Practice the other movements for the warmup

STRENGTH SCALE
Do 10 rounds as listed. Go as close to rx as you can on weight, do strict pull-ups, and sub push-ups for burpees

NEW TO CROSSFIT SCALE
Do 2 rounds of 3 minutes of practice at each station, but make burpees last

GENERAL FEAR LEVEL: 8? (I'm thinking 7 then +1 for a prescribed rest)

Intermediate option:
Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.
♂ 95 lb
1st cycle - 2 round+3 Hang power clean
2nd cycle - 2 round+4 Rep of shoulder-to-overheads
3rd Cycle - 2 Round
4th Cycle - 2 Round+3 Hang Power Snatch

Do we restart the cycle of exercises on each subsequent 4:00 AMRAP, or do we pick up where we left off? 
For example, if I finish the first 4:00 in the middle of my burpees; do I start the next cycle to finish the burpees, etc. or do I start over with the HPC's?