CFWUx1
29:28

unbroken lunges, subbed unbroken bear crawls, PU were all 5's, push-ups were all 10's.  I did a lot of HS & HSW practice during pull-ups.

did 1/2, EMOM, and subbed wall walks for HS walks

17

7R+17r. 20 min AMRAP. 5 ring pulls, 7 press, 20 jumping lunge, 30HS hold.

25:42
1 rd plus lunge and handstand walk

Lunges: 25/25
HSW: 4/3
Pull-ups: 5/6
Pushups: 3/3

This took 77 minutes including 10m warmup! Took my time but it was still very hard! 
40/5’9”/190

26:46 total time 
Lunge: 30 steps/30 steps
HSW: 2 sets/4 
Strict Pull-up: 8 sets/12 sets 
Push-ups: 6 sets/8 sets

25 10 12 3
25 10 12 3

missed the fact that it was two rounds, but my numbers for one round: 25 lunges, n/a hs walk, 4 sets PU, 1 set push up

As RX but with 50 HS shoulder taps instead of HSW
Lunges: 20/19 reps
HSST: 7/5
Strict Pull-ups: 4/5
Push-ups: 2/2

Lunge 100ft: 24reps, 23reps
100 Shoulder Taps on Box sets: 2, 2
50 Strict Pull-ups sets: 7, 8
50 Push-ups sets: 2, 2

Lunge
22/24
Handstand wall walks 5 sets
Pull ups 6/7
Push ups 5/5

36:31 scaled HS walks did hip taps

100' lunge 28, 26 steps
35 shoulder taps against wall 4,3 sets
35 strict pull-ups 4,4 sets
35 push-ups 2,1 sets

M/57/6'2/177

Lunges (steps)   20/19   no stopping
Hand stand        3/3       did 2 min hold @50,40,30 sec
Pull ups               7/7       10,10,6,6,6,6,6
Push ups             3/3       25,15,10

43/6'3"/200
(23/23)
(4/5)
Just did 4 sets per round about min rest (10/7/6/6)(5/5/5/5)
(30/20)(25/15/10)

Rxd
1/1
2/2
8/8
3/3

54 YOM 5’6” 213.5

Scaled
2 rounds, at any pace to get the same numbers:

Lunge 100 ft. AFRAP. 
31, 29
Wall Handstand shoulder touches round 1) 3 sets
Wall lateral Hand stand Walk round 2) 6 sets

50 strict pull-ups AFSAP
5 sets assisted bands sets 4&5
6 sets assisted Bands sets 4,5,6

50 pirouette push-ups AFSAP

4 sets 15,15, 10,10
4 sets 13,12,13,12

Lunges 28/28 in 30meters.
Scaled to 100 shoulder taps 3/3 rounds
Strict pull-ups 6/9 rounds
Strict push-ups 1/1

Subbed HSPUs for HS walk

Lunges            28/28
25 HSPUs         3/6
50 Pull ups       5/6
50 Push ups     2/2

M/6/189/51

Scaled to 1 round of:
100 back lunges AFRAP
100 shoulder taps, knees on counter AFSAP
50 ring rows AFSAP
50 box push-ups AFSAP

Got home late, knee is still tender but better than yesterday, and right wrist started aching during push ups. 😤  Knee got more tender during the first 10 of second round so cashed it in.  Definitely more difficult than it looked.

36:06 rxd

WL: 25/25
HSW: 9/14
SPU: 5/6 (35 reps each round)
PU: 3/5 (35 reps each round)

100 ft lunge 28/28
bench press 3x10 135lbs
push press 3x10 80lbs
50 pull ups 5/5
50 push ups 2/2

M/42/5'4"/148lbs.
1 set each round if lunges
2 sets of 50 feet both rounds of handstand walks
Pull-ups 4 sets first round/ 6 sets second round
Push ups two sets each round of 30 and 20 reps each

24/24
Accumulate 2:00 in handstand- 4/4
25 strict pull-up- 4/5
50 push-ups- 3/3

25/24
20/5 (went from uneven grass to smooth concrete)
4/4
1/1 Rx 

L: 22/22
Hsw: 4/2
Pull: 3/3
Push: 1/2

In first set I injured my back :/

28/28 reps walking lunges 100’
2/2 sets handstand shoulder taps 
4/4 sets strict pull-ups 
1/1 set 50 pushups 

17 set per round, scaled to handstand  wallwalks 15 reps

Lunges 1/1 sets
HSWW 5/5 sets
Pull-ups 9/9 sets
Push-ups 2/2 sets

안양공식인증지부 크로스핏힘
☆1R Lunge 1set - Handstand walk 9set - Strict pull-ups 8set (10/10/5/5/5/5/5/5) - push-ups 2set (37/13)
☆2R Lunge 1set - Handstand walk 15set - Strict pull-ups 7set (10/10/6/6/6/5/7) - push-ups 1set
강경택 45세/180cm/90kg

100' Lunges: 32/32
Handstand walk: Rd 1: practice (too many sets to count: 2-3 steps before falling)/ Rd 2: 2 min unbroken handstand hold
50 Pull-ups: 6/8
50 Push-ups: 2/3

100 burpees: 6 sets/ 8:54 

Lunge: 24/23
5min walk walk, 100’ bear walks
Pull-up: 5/5
Push-up: 2/2

This was the most fun I've had working out in a while, mainly due to success with hsw, and no time constraint. Haven't been good at hsw, but something clicked today. I did WOD a little different using the second round to try to beat the first. Lunges 27/24, hsw 20/7!, pull ups 6/5, push ups 2,2- did bigger starting rep on 2nd round. 2nd rd would have been 5 reps hsw but fell 2x after 1 step. 

M/44/6'2"/180#

Rx'd 
Lunges 25/24 steps 
HS walk 4/2 sets
Pullups 7/8 sets 
Pushups 2/2 sets

Subbed 100 shoulder taps for 100’ HSW

Lunges: 25 / 24
Shoulder tap sets: 3 / 2
Pull-up sets: 8 / 6
Push-up sets: 3 / 2

2nd round pull-ups were sometimes up to the bar, but not always chin-over-bar. I considered each honest and sincere attempt a successful rep.

100 fit lunges in 0:49 / 6:10
handstandwalk 50 fit 1:30 / 7:40
25 strict pull up 4:00    9:40
25 strict pull up 5:30 / 10:14

Rx
Lunges: 26/25 steps
HSW: 6/3 sets
Pull-ups: 6/6 sets
Push-ups: 2/2 sets

Did yesterday’s WOD Rx first. Rested 5 minutes, then:
Rd 1: Lunges 32 reps unbroken, 60-second HS hold, 25 band-assisted strict pull-ups, 5 sets 10 reps strict push-ups.
Rd 2: lunges 32 reps unbroken, 2x30-second HS holds, 25 band-assisted pull-ups, 6 sets strict push-ups (10,10,10,8,7,5)

Subbed 25 strict hspu for hs walk
rested 3 min between rnd 1 and 2
100' wlkg lng  :49/:47
25 strict hspu  3:53-6 rnds/5:55-8 rnds
50 strict pull ups on fat bar 
5:31-11 rnds/5:49-10 rnds
50 push ups
2:18-4 rnds/2:07-4rnds
m/49/175

First round: 21 lunges, 2 sets on handstand walk, 6 sets on strict pull ups, 2 sets on press ups.
Second round: 20 lunges, 2 sets on handstand walk, 7 sets on strict pull ups, 2 sets on press ups.

These videos are great. I've been showing them to my dad and its been getting him up and working out again. I wish these videos had the workout description in them though. He was confused about how many rounds or reps to do. I told him to do 4 sets of 4 on each movement but I'm not 100% sure myself. Thanks again!

So 2 rounds each doing all those reps? Or 2 rounds to get to that total amount?

Champions Club Scaling Notes

RANT: 
This is a For Quality workout and I still haven’t figured out the low-rep lunges, even at an extended range of motion. They do block movement in a way to prevent the knee from loading forward past vertical. Anyway, the For Quality nature of this means let’s disregard the rep scheme and concentrate on getting better at certain parts of these movements.

I SHOULD TRY THIS RX’D IF: you can actually get the same number on the second round as you do in the first

ORGANIC SCALES:
Strength — as is, or slow the movements down if you’re that gymnasticy
Stamina — as is should also cover this, unless you’re that good, then combine into one round
Endurance — AMRAP in 20 minutes: 5 strict pull-ups, 7 push-ups, 25 lunges. Handstand walk in the warmup
Flexibility — keep the back foot spun in on lunges (internal rotation). Then add some shoulder mobility before each set with a lacrosse ball

NEUROLOGICAL SCALES:
Coordination —AMRAP in 20 minutes of: 10 kipping pull-ups, handstand walk some distance, 25 jumping lunges
Accuracy — keeping track of the score as written does the trick here
Agility — see coordination scale
Balance — lunges and handstand walk cover this, and you could always do one arm hang/planks as subs for pull-ups and push-ups

GROUP VERSION:  4 stations with 3 minutes at each station for each exercise. Just practice for each station, don’t count reps. Even add a 5th mobility station if needed

WARMUP:
Jump rope — always
Hollow hold — prep for pull-up and handstans
GHD sit-up — good to keep fresh on those
Ring hold/dip — again, good to keep fresh
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  3. Biggest fear doing this rx’d is you might have to wait all day to be able to complete second round in same sets as first round

Here are some thoughts on scaling this one:
Lunges- I consider the volume of lunges to be moderate and very achievable when arranged in this fashion. Most of my athletes will be able to complete this movement as prescribed. I will reduce the distance on an individual basis for those that are not ready for the overall volume of this movement.

Handstand walk- The skill demand of this movement is high and many of my athletes will need to modify the movement to maintain the stimulus. For athletes that have the capacity to handstand walk, but cannot achieve consistent efforts of approximately 15-20 feet, I will reduce the distance or limit them to 6 attempts on each round. There are a lot of options for those that cannot handstand walk. Options I will provide today are: lateral handstand walks on the wall, handstand shoulder taps, “around the worlds” on a box, plank shoulder taps, and a high hips bear crawl. I will assign reps/distance on an individual basis or assign a 1:30-2:00 time duration to practice. 

Strict Pull-up- This is a high volume of strict pull-ups. With the goal being “as few sets as possible”, I will utilize a variation that allows the athlete to achieve at least 10 reps on the initial attempt. For those that cannot achieve 10 reps consecutively, I will reduce the reps to 20-30 each round before having the athlete modify to a band-assisted pull-up for the remaining reps. For those that cannot complete at least 3-5 strict pull-ups, I will modify the movement to a band-assisted pull-up or a “toe-nail” assisted pull-up. The goal will be to utilize a variation that allows them to complete relatively consistent sets of 6-10 reps. I will reduce reps on an individual basis. 

Push-ups- I consider the volume of this movement to be relatively high. Similar to the strict pull-up, for those that cannot complete at least 10 reps on the initial attempt, I will have them reduce the reps to 20-30 before transitioning to a band-assisted push-up for the remaining reps. For athletes that cannot complete push-ups, I will have them perform band-assisted push-ups or an incline push-up. I will reduce reps on an individual basis. 

Need to know about the Instagram and Facebook??? What is happening!

Intended Stimulus
.
Skill day! Today we get to play, so shut off the timer, and find the limit of your capacity in these movements. Remember we want to get the same numbers on both rounds. Going for a max set of pull ups on the first round might not be the best way to go. Especially if you will end up doing singles in the second round. It does not matter if you actually get the same numbers, of course. But it is good to try because it will force you to try to have even sets, to stay consistent in ranges that you are very sure you own. Those ranges are where the magic happens, that is your thrive zone. We want to be reaching right to the edge of our capacity, but we also want to be successful. We want both. 
Athletes scaling this workout should try to preserve that logic. Choose movements that allow you to work on stamina. More than reaching for the skill today, let's reach for the muscle endurance, and owning wherever we are with the given skill.


LET'S THRIVE!


OPTION 1
Lunge 100 ft. AFRAP
Handstand walk 50 ft. AFSAP
25 strict pull-ups AFSAP
25 push-ups AFSAP


OPTION 2
Lunge 100 ft. AFRAP
100 shoulder taps (On wall or on box)
50 box-assisted strict pull-ups AFSAP
50 box push-ups AFSAP

Soooo.... what’s up with Instagram and Facebook?

So ummm, social media? What is happening?

Globo Scale:  If necessary split the distance work up into 5-25 feet segments (do the full distance, but in the segments above based on your facility's area) and go as fast as possible.  HRPU or strict chest to deck for pushups.    If HS walk is not possible due to the rules at your globo either do 5 minutes of hs holds (or appropriate scale/sub), or go and do this one at a park or somewhere with flat safe surface (a football field or soccer field comes to mind) and a pullup bar. 

If you are looking for a challenge wear a weight vest for the lunges, strict pullups and strict pushups.