CFWUx2 6*30sn+5thr 6*40sn+5thr
25:36

11'45" RX

10:53
35 lb dumbbells 

RX 14:48

8:42 beginner 

18:03 Rx’d 
Way tougher than it looked. 

8:16 RX
Did this to finish my day. Gassed.

12:31 RX
2:52 / 7:16 / 12:31

Thrusters were absolutely the hard part of the workout. I went in thinking I could go unbroken on everything and expected to finish between 9-10 minutes. 
Snatches were unbroken and fine. Unbroken thrusters on rd 1, rd 2 was 8 & 4, rd 3 was 9 & 3 because my arms wouldn’t hold them. They also gassed me and made my burpees super slow. Good luck, have fun

15:10

M/29/5'9"/170

6:54 I enjoyed that one. 👍

14:28 rx’d. Sofa-king hard. Slow burpees, and used a slow but consistent pace on snatches to recover slightly for thrusters. Went  7/5 on thrusters rounds 1 and 2. Tried to do the last round of 12 unbroken but my right ARM kept failing on rep 12, and I still didn’t put down the dumbells until I finished it on the 3rd or 4th attempt. I didn’t expect the failure to happen in the arms, this was such a gasser. Felt the feet fatiguing first, and didn’t realize the arms were getting tired until the end! 

41/178/69”

Iain Woodhead 31 

10kg Dumbbells 

Time - 13:35

Rx 13:04

45# KB: 14:21

F/28/5'24"/134 lbs

Intermediate option: 2x10 kg dumbbells for both movements

8:15 (2:26 / 2:51 / 2:58). Everything was performed unbroken. Pretty consistent on snatches and thrusters, but those burpees... ay mamá.

M/34/6'/175#

12:15, Rx. Ouch.

M/49/5’10”/200. 

13:56 Rx. Burpees slow. Quite a few step downs but all jump ups. 14/7 on all snatches. Then 7/5; 5/7; 5/7 for thrusters. 

Had to do this after the Open hint of “we love burpees”!

Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches @ 12,5 kg
12 dumbbell front squat ( shoulder pain) @12,5 kg x 2
Use a single dumbbell on the snatches and a pair for the thrusters.
Time: 13:40

M/31/6'/195lbs
20 burpees
21 35# KB snatch
12 45# plate thruster
14:52: 4:29-5:04-5:18

12:35 rx

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

12:21 - Sc (Rx except 10 dumbbell thrusters each round, oops)

RX 12:54

14:32 (w/power snatch)

2 rounds of Intermediate

12:22

9:25 Rx 
M/44/80kg 

13:57, 35 lb dumbbells and scaled up to 20 burpees and 25 snatch

13:53 25# 

Sc to 35# DB...14:39 (3:55/5:08/5:36)

Intermediate- 11:09

Intermediate option: 14:04

Rx 11:26

15:38 RX

Goal
9.23

Actual
40-pound dumbbells 
10.34

Rx 13:07

Intermediate Option:
3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
♂ 35-lb. DBs
12:27

F / 39 / 140 / 12 weeks postpartum 
11:37 (25# DB’s)

As RX’d:

19:20

42 / 6’0 / 197

20 kg DB for Snatches 
2x 16 kg KB for Thrusters 

Doing it with my 8 and 5 year olds

= 14:03

11:09 Rx

14:30... all I had were 60lb DB's, so thats what it was

37/m/6'2/195

14:15 Rx

burpees UB
snatches UB first round, 3 sets each last 2 rounds
Thrusters 6-4-2 each round

3 rounds
20 burpees
21 dumbbell single arm snatches with 35lb dumbbell (21 total, not each side)
12 dumbbell thrusters with 35 lbs dumbbells (needed to get lower on squat)
15:12 

14:02

19:46 rx 

10:57 RX 

RX‘d 10:22

8:17 Rxd.

15:22 @ 45# due to a mix up

Intermediate - reps unbroken
13:05 

Intermediate with 20# DB
12:42

53 lb KB for snatches
90 lb sandbag shoulder switching squats instead of thrusters
same reps

13:36

Scaled to 30lb  DB because that’s all I had. 

12:00 flat
Keeping moving even if I had to walk some of the burpees up was the key. 

M/48/5’5”/190

14:33

35 lb DBs 

9:28 25# db 

11.26@ #40 dumbbells.

13:32 rx, m/40

Beginner option, around 11 mins (phone died).

*Ellen*
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

♀ 35-lb. DBs ♂ 50-lb. DBs
_____________________
Time;- 13:53  Rx'd

M/45/185   Sub KB snatch (53lb) and barbell thrusters @95   - no dumbbells 

11:23 

16:29, used 40’s. 

11:09
I have one 26# KB, so modified to 3 rounds of:
20 burpees
21 KB snatches (10/11 ea arm)
24 KB thrusters (12/12 ea arm)

3 rounds for time of:

20 burpees
21 dumbbell squat snatches | 9,5 kg DB
12 dumbbell thrusters | 2x9,5 kg DB

SCORE: 24' 15''

Overestimated my ability to do squat snatches after a 10 km run yesterday and a 27 km bike ride in the morning. Should have changed something after the first round (which took me over 6 minutes), but decided to stick to the initial plan. I think snatches took me longer than burpees. It was all a bit silly, frankly...and it really hurt 😲 

34 / M / 5'9" / 135lbs

Burpees x10
20lb dumbbell power snatches x12
20lb dumbbells thrusters x9

13:54

No DBs, so substituted empty barbell for snatches and 100lb barbell thrusters. Had to unload the barbell each round but I probably needed the break. Round and Rep count left as is. Maybe should've scaled...

23:40

M/53/5’9”/168, new to CF
 
Ellen
3 rounds for time of: (14:45)
20 burpees
21 dumbbell snatches cycling 3-7 reps then switch arms until 21.
12 dumbbell thrusters
Use a single dumbbell on the snatches and a pair for the thrusters.
25#

NOTES:

Still have some heel and calf pain from the last run and wrist pain from a fall.  I thought maybe this was going a little light on the weight, but the thrusters killed me!

3 rounds in 12:46 of:
20 burpees
12 dumbbell snatches, one 40# DB
9 dumbbell thrusters, 20# DBs

Subbed a 53-lb kettlebell for snatches and two 44-lb KB’s for thrusters. 19:15.

Thank you showing an intermediate and scaled option as well as writing the intention of the workout. This is so helpful and I was so bummed when it had stopped. So glad to have it back. Especially during these times where we attending an affiliate isn't always an option.

M/49/5'9"/156
no dumbbells, so I modified it to:
inspired by Ellen 
3 rft of
23 burpees 
11 barbell snatches 
12 barbell thrusters 
at 95, 85 then 75# ( dropped 10# after each round )
14:45 
been a long time since I flopped over for dead after a wod. it was awful. many rests as i gasped for air.

12:51 Rx
My "active recovery" yesterday ended up being fairly intense which was vividly evident in how this felt.
m/52/5'11"/200#

19:12 using a 10 lbs dumbbell. Also. I had no idea if we were supposed to do 21 counting each arm separate or together. 

Beginner Option: 9:44

35/M/6’4”/265

16:27

*50lb KB for snatch 
* 40lb DBs for thrusters 

M/55/6’0”/185

”Ellen”

3 RFT:
20 burpees
21 alternating DB snatches (45 lbs)
12 DB thrusters (45 lbs)

10:35 (2:56/3:49/3:50)

M/46/6'2"/185#

Women's rx'd 
10:20

11:08 25# DBS 

Intermediate- 11:37

14:00 25# dbs

9:12

Only have 45lbs DB’s so everything Rx except that. Close enough

db snatches all unbroken. thruster sets were unbroken, 8/4, unbroken 

M/28/6’1”/200

45# DBs
(Closer to power snatch than proper snatch)

12:55

12:47 women’s intermediate, 20lb DBs

Had a bit of trouble doing this one with a mask on, so took extra breaks because I was finding myself feeling a little panicky and hard to catch my breath. I did not do a full squat for the snatches... not sure if I did that part right. But still a good workout, so not too stressed about it.

Rx’d (?) with 50# DB power snatch

18:43

9:24 snatches @25lb rest as prescribed

intermediate scale:
11:56
m/35/175lbs/5’-10”

Yay dumbbells!

scaled to 40#, and power snatch

10m38s

Sunday SLIPS warm up

Beginner option 
10 burpees 
 12-full dumbbell snatches ( didn’t see power in the description) 8lbs
9- 35 lbs dumbbell thrusters
14:20

Intermediate: 10:43

20 Burpees
21 Alt. Single Arm KB SN (35lbs)
12 KB Thrusters (35’s)

As rx’d, 10:24.

Helen’s sister perhaps?  Helen was my first real WOD, and definitely one of the harder ones – given its mix of high intensity with a slightly longer time domain than the Graces or Frans of the world.  That extra ~5 minutes can really hurt.  I hesitate to say that this one hurt more than Helen (it feels like sacrilege, plus I haven’t done Helen in almost 3 years), but it hurt more than I expected it to.  DB thrusters definitely the worst – they just tore me up.  Went unbroken in rounds 1 and 3 but broke 7-5 in round 2 as I was hating life at that point.  Burpees unbroken but rounds 2 and 3 were slow.  Did snatches essentially unbroken, switching hands at 11.  Round times were ~ 2:50, 4:00, 3:30.  Laid out for a while after this one.

47m/5'10"/190

Going in on the fun today.  This definitely looks like an Open prep workout!  Thank you main site programmer!

10:32 [20# DB(s)]

Intermediate:
16:35 

M/41/180/5’9”

Major Back PAIN! (back attack is back)

18:39

35 lbs db

9:33 - 30lb DBs

M/37/175lb/5’7”

35lbs, did hang muscle snatches
11:50

12:08
30# alternating dumbbell snatches
30# dumbbells thrusters
Broke thrusters into two sets of 6

RX: 11’49

12:03 RX
All sets unbroken. 

M/39/5’10”/200

RX 12:01, Ellen won this one!

It drives me nuts when they program an odd number of single arm/leg movements!

36lbs dumbbells
11:55

14:26 w/50lb dumbbells
Kept it under the 15min time domain but not happy with my effort. Mentally struggled and it was hard to keep a rhythm. Sucking wind the whole time. Thrusters did me in as always.

14.04

20kg db 

13:16 - 20lb dumbbells

12:00

Begnner

18*48 

women's rx
18:26
m/50/175
wouldn't be surprised if 13 minutes of that were just for the burpee's.....so slow.

Good morning everybody!

would you suggest alternating arms on the snatch?

thanks!

Intermediate Option: 12:54
M/30/5’11”/145

Rx’d: 13:04

RX：9'23''.
https://youtu.be/kKGmp4GklWE

Scaled @ 15kg db
16.29 min 👍😅

Hmm... Looks like another Open Prep workout.  (Take some notes.)

Champions Club Scaling Notes

RANT
In this workout I read dumbbell snatches being muscle snatches, whereas if I saw this as a barbell snatch I'd read it as a full squat. Also kind of depends on the other movements.

WHAT ABOUT THE MOVEMENTS
Burpee - changing orientation with an emphasis on stamina, also global flexion/extension
Dumbbell snatch - jumping with an exaggeration on overhead position and unilateral loading
Dumbbell thruster - pushing without connection and an emphasis on squatting

MAIN DECISION
Do I want to make this a test since it's a new benchmark, or do I want to keep the stimulus of a short burner workout

TECHNIQUE SCALE
Split the burpees in half and go light on dumbbells, expand to 6 rounds.
6 rounds
10 burpees
21 dumbbell snatch
12 thrusters

CONSISTENCY SCALE
As is

INTENSITY SCALE
Scale the weight so it ca be unbroken and completed in under 9 minutes.

MY STUFF
9:43. 35-lb. dumbbell

GENERAL FEAR LEVEL: 8