4+1
4
4
4
4+1

24 Rds +1 RX

M/41/5’9”/190#

5 rounds plus 1 rep
4 rounds plus 13 reps
4 rounds plus 9 reps 
4 rounds plus 1 rep
4 rounds plus 2 reps 

M/27/5'8"/175lb
CrossFit AFK

5+4- 5+2 - 5+1 - 5+2 - 5+2 - Rx (25+11, push ups were tough. Felt those sit ups.)

Rx'd 
4 rounds
4 rounds
3 rounds
3 rounds
3 rounds

CFWU + 5:00 Row/~1100meters

5 cycles with #95 on the power cleans

Just read comments thought the squats was backsquats at weight.Makes sense as to only barely being able to hit 2 sets each round.

The Chief

Intermediate Option:
Max rounds in 3 minutes of:
3 power cleans 125lbs
6 push-ups
9 backsquats 125lbs
 Rest 1 minute. Repeat 5x.

Score Rd1=2sets, Rd2=2sets-4reps,Rd3=2sets-4reps, Rd4=2sets, Rd5=2sets-4reps.

PushUps were irrelevant and the cleans were quick. Wonder how this would have went with air Squats. Oh well, plan on doing MURPH prep EMOM of 3pullups, 6pushups, 9squats tomorrow anyways. 

Maxed out PullUps today. 12! Still can't get to 13.
Maxed out PushPress today 185lbs!

19 rounds + 6 push ups …started where I left off on the last interval.

The Chief
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats
♀ 95 lb ♂135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Rx 60kg
cycles 4
cycles 4
cycles 4
cycles 3+3
cycles 3+1

Rx (60kg)

5
4+15
5
5
5

M/50/88

115#

1.4r+3
2.3+6
3.3+8
4.3+12
5.3+9

Scaled to #45.5 kg 

3 rounds
3 rounds
3 rounds
3 rounds
3 rounds+1 pc

M/48/5'8/#215
EMOMx15_#100 SB cleans 

RX weight not rest time 

F/25/5’5”/135#
oops. Thought it was 2 minutes rest. not
lying. 
RX rounds & reps 
(4)(4+1)(4+1)(4+2)(4+3)
did the push press WOD after 

36 / M / 5'9" / 135lbs

3 cycles, 20lb dumbbells power cleans

3 rounds + 3
2 rounds + 3 + 6
2 rounds + 3 + 1

Max rounds in 3 minutes of:
3 power cleans @ 30kg
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

259 reps

Rxd
3r+3
3r+2
3r+2
3r+3
3r+12

M/37/6’/178#

5/5+1/5+1/5+1/5+2 Rx
(1st cycle power clean singles)
Compare to 180112: 5+1/5/4+5/4+2/4+1

Deo gratias

33 / M / 5'7" / 185lbs

1st WOD ever for me :)

Scaled 115lb:

3
3
3
2
3 + 2 Power Cleans

Completed 5/8/23, scaled to 65#, 13 + 12

Modified:
--
Max rounds in 3 minutes of:

4 DB power snatches @ 15 kg (2L + 2R)
6 push-ups
9 squats 

Rest 1 minute. Repeat for a total of 5 cycles

> 3 rounds across all cycles. 
--
Peace.

Is the Rx weight for the cleans?  The squats?  Both?  Please do better at explaining the WOD 

I did an Scaled version: 3 Cycles of 3 Max rounds in 3 minutes of:
3 Power Cleans 117 lb
6 Pushups
9 Air Squats
Rest 1:30 minutes. 
I completed 3 Rounds on each Cycle for a Total of 9 Rounds.https://youtu.be/o2k4eecIPts

4+8
4+8
4+17
4+14
5+3

completed with my three yr old by my side trying as hard as she could to do the movements w/ 10# bar

Beginner Option:
Max rounds in 3 minutes of:
3 Power cleans (95#)
6 push-ups
9 squats

5+11
5+9
4+8

115 
1 3x
2-3x 
3-4x
4-4x
5-5x

Intermediate Option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats
125 lb
Rest 1 minute. Repeat for a total of 5 cycles.

3 rounds
3 rounds
3 rounds
1 round
2 rounds

5+9
5+4
6+1
6+2
6+3
rx
M/54/175/5"11

Ladies Rx

5+3
5+4
5+3
5+3
5+2

RX
2Rnds
1+9
2Rnds
1+9
1+3

RXd at home. 

5 rounds every time except round 2 which I got 1 clean in after 5. 

took a few days off, felt good to be back. 

Max rounds in 3 minutes of:
3 power cleans, 95#
6 push-ups
9 squats
3+1 - 3+3 - 3+9 - 3+10 - 3+5

Finally a wod I can Rx! 
3+1/3+2/3+2/3+1/3+1

“THE CHIEF” is one of my favorites 🔥♥️

Women’s RX (95lbs)

SCORE = 
C1: 5 Rounds + 9 Reps
C2: 5 Rounds
C3: 5 Rounds
C4: 5 Rounds
C5: 5 Rounds

Total:  25 Rounds + 9 Reps 
(459 Total Reps) 😎

Rxd 135#

5rds + 3
5rds + 1
4rds + 10
4rds + 12
4rds + 6

That was a doozy…

M 52/195/6’
5+3+3
5
5
5
5

The Chief

Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats

♀ 95 lb ♂135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

20 completed rounds
4 rounds each set 
35yo
Male
5'7
190

rx
3 rnds plus 3/6/2
3 rnds plus 3/6/3
3 rnds plus 3
3 rnds plus 3/2
3 rnds plus 3/1
m/53/175
I've done this a couple of times in between the compare to date--I'll see if I can find them.
compare to
Round 1 4 Rx'd
Round 2 4 Rx'd
Round 3 3 115# PC
Round 4 3 115# PC
Round 5 3 115# PC

I love (and hate) this one!  Been too long….

Rx’d:  
Cycle 1: 6 rds + 14 reps
Cycle 2: 6 rds + 1 rep
Cycle 3: 5 rds + 14 reps
Cycle 4: 5 rds +  11 reps
Cycle 5: 5 rds + 3 reps

08 April 2020 (last time I did this):
6+13, 6+1, 6, 5+2, 5+1

130203: 4+9, 4, 4, 3+9, 3

Damn that round 3.

5+3/5/5+2/5+4/5+4

115lbs

GWU: 3x 1minRow(others stretch)/10 SL KB DL/10 KBS/5 SL SA KB Press

SPWU: Sqt Therapy/Push-up WU & Scales/PVC PCL Prog/Empty Bar Prog/^Wod

Cool Down: Hips&Hammies/Shoulders 

5 x 3Min Rds 1 Min Rest
85lb PCL
4cyc + 1PCL
4cyc + 3PCL
4cyc + 3PCL
4cyc
4cyc + 2PCL

Scaled to 105 lbs
16 total rounds plus 59 reps.
Total reps- 365...if my math right. 

4/4/4/4/5+3 power cleans + 3 pushups

135lb power cleans

Scaled to 115#
4+14
5
4+11
4+3
4+1

Quads were burning. Good dose. Hooyah!

Rx

3 plus 9
3
2 plus 9
2 plus 3
2 plus 3

4+3,4,4,4,4+1, rx’d. Freakin killer. 

Rx in the sunshine
6r, 5r+12, 5r+6, 5r, 5r

Son(15)
Women's Rx(95lbs)
4r+3, 4r, 3r+14, 3r+10, 3r+9

Scaled to 105# PCs
5 - 5+2 - 5+2 - 5+1 - 5+3+2
25 rounds + 10 reps + 460 total reps
One of my all-time favorite CF workouts

170912:  20 rounds + 7 reps at 120#
150118:  25 rounds + 10 reps at 125#
130203:  20 rounds + 21 reps at 115#
120502:  18 rounds at 115#

Intermediate Option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups on knees 
9 squats
♀ 85 lb ♂125 lb
Rest 1 minute. Repeat for a total of 5 cycles.

1- 3 rounds + 6 reps
2-3 rounds + 1 rep
3-3 rounds + 3 reps
4-3 rounds + 2 reps 
5-3 rounds + 2 reps 

22 kg (48 lbs) DBs

4 rounds
4 rounds
4 rounds + 3 reps
4 rounds + 9 reps
5 rounds + 5 reps

https://youtu.be/v8OSrsvIWkc

5,5,5, 4+12, and 4+14 
440 total @RX

95lbs bar
4 rds + 3 pc = 75 reps
4 rds + 3/6/1 squats = 82 reps
5 rds + 2 pc = 93 reps
5 rds + 1 pc = 92 reps
5 rds + 3/6/1 squats = 100 reps
Total = 81 power cleans + 150 push-ups + 209 squats = 440 reps

I had not yet discovered CrossFit last time this was posted in 2013.

Managed to complete 5 rounds every interval 

M/48/6'2"/185#

Scaled to 115# the rest as rx'd 
4 rds + 15
4 rds + 16
4 rds + 16
4 rds + 16
4 rds + 16
Compare to with same scale, I was a little over a year into this workout adventure 
3 rds + 6
4
4
4
4 rds + 1

Is it free squats or weighted squats and if weighted the weight for power cleans and barbell squats has to be same as well. Please tell?

Intermediate RX

4 rd + 3 rd + 3 rd + 2 rd + 2 rd + 2 reps

m/37/5’9”/212

M54/5' 5"/150ish

Scaled to 115# PC

4+1
4+2
4+3
4+3
5 

Rx 
5  -  5+3  -  5  -  5+1  -  5+11

3R+5r, 3R+3r, 3R+3r at 30 kg

Didn’t count but sweaty !!
moderate load and low reps made me go unbroken all the way

heart rate
13’ in zone 3/5
5’16 in zone 4/5

whoop stress 9.2

Globo wod: dumbbell sub is 35/50lb dumbbell power cleans.  Bodyweight sub is jumps to a 20/24 inch platform or broad jumps. 

Champions Club Scaling Notes

RANT
Man... big ups for bringing this one back! This is a great workout design and is really simple to scale for intensity. I think the main reason I love this is because it gives a lot of opportunity to practice speed. Grace, Fran, Isabel... those workouts are done so fast; either you have it or you don't. An intermediate athlete, or beginner, could end up getting better scores as thee workout progresses and they find an extra gear.

WORKOUT THEMES
Honorary workout (though not listed in the Heroes section?). Squatting, pushing at midrange, jumping. Gymnastics and weightlifting. See rant.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
10 cleans
10 push-ups
20 squats

STAMINA SCALE
Same format, but do 1 minute of cleans, 1 minute of push-ups, 1 minute of squats for each round.

SPEED SCALE
Sub kettlebell swings for power cleans, rest 2 minutes between rounds

MY STUFF
Really checked the box today. Didn't plan on getting to it, but ended up doing 2 rounds after the 5:30 session. Coach Casey and Mr. Kuiper and Jay kind of encouraged me to do it without really knowing. Glad I did something.

GENERAL FEAR LEVEL: 9

Intermediate Option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats
 125 lb
cyc.1 3-rds
cyc.2 3-rds+3
cyc. 3 3-rds+6
cyc. 4 3-rds+10
cyc. 5 4-rds