CFWUx2
10-12-12
10-12-10
10-12-11
10-12-11
10-12-11

남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211213/
5 rounds for max reps of:
1 minute of sumo deadlift high pulls
1 minute of push presses
1 minute of rowing for calories(3회당 1cal)
Rest 1 minute
♀ 65 lb. ♂ 95 lb.
Post total reps per round to comments./
130회/
월요일 저녁와드

322 RX
70/69/67/60/56

M/38/5’9”/195#

227@35kg
80 SDLHP (20.15.15.15.15)
94 PP (20.20.20.16.18)
53 Burpees (10.12.10.10.11)
Fire breather!

Rx:
1 Round:49
2 Round: 53
3 Round: 53
4 Round: 54
5 Rounds:55
Split the SDHP into 3 and row 18-19kcal every time. Little bit above conversational pace the entire wod. 

SDHP- 17/17/16/16/16
PP- 16/16/16/16/16
Row- 14/15/15/14/14

17/20/11
15/16/12
12/16/12
14/15/13
15/16/15 

48+43+40+42+46=219 rx

almost quit after round 2 when asthma set in. Round 3 sucked as a result but regained some lung capacity after round 3. 

191/lvl40/69”

85#. 34,36,31,31,35

rd 1: 18, 15, 14 = 47
rd 2: 17, 15, 17 = 49
rd 3: 16, 10, 17 = 43
rd 4: 15, 10, 17 = 42
rd 5: 14, 11, 17 = 42

Was surprised that there was no
posted warm up? I always do the general and specific warm up. So today I did light To moderate rowing, good mornings, lunges
and lunge stretches, squat therapy, movements with PVC and finally with barbell increasing weight til workout weight. 
42 reps
37 reps
41 reps
41 reps
40 reps 
fairly consistent. 65# barbell SDHP and PP. 

As RX’d:

SDHP 16-16-15-12-14
PP 16-16-12-10-15
Row 14-16-14-14-16

46-48-41-36-45 = 216

5 rds:
2(20lbs dumbells)
1’ deadlift highpulls - 29-25-25-28-28
1’ push press - 25-20-25-25-25
1’ burpees - 12-8-10-11-12

Totally misread the workout! Completed 3 rounds after an upper body weight lifting session. 

Rd 1-51
Rd 2-41
Rd 3-40

Did four rounds total of 199 at 65 lbs 

SDLHP are not my favorite! 
65# SDLHP & Push Presses (my favorite) & single under jump ropes! 
21/14/76
19/15/85
21/18/50
22/17/73
21/20/120
Ha! 😅 On the last round, I finally looked down & saw the corner of my floor mat that had been messing up my jump ropes the entire time! I thought I was just screwing up & kept thinking about form & what the heck I was doing wrong! 

339 rx 

20/15/8
16/20/10
20/20/10
21/21/10
22/18/12
Rx

Rx'd 
90, 88, 59...😅👍

Scaled to 32kgs, subbed row for bar-facing burpees.
SDHP 25, 24, 23, 22, 19
PP 15 all rounds
BP 12, 10,10,10,11
43/1.78m/75kg

SD-19,17,18,17,18=89
PP-15,13,13,12,11=64
Row-18,18,17,17,18=88
Total-241

Sdhp 24 20 20 20 20
Pp 15 15 15 15 15
Burpees over the barbell 15 15 12 12 12

M/35/5'10"/190

Rx'd. 291 total

SDHP: 24-20-20-20-20 (104)
PP: 21-18-18-16-16 (89)
CR: 20-20-20-19-19 (98)

R1: 25/16/10 - R2: 23/17/10 - R3: 21/17/10 - R4: 21/13/7 - R5: 20/15/9
Scaled/subbed to : DBs SDHP / DBs push presses / Burpees (9kg each DB)
M / 40yo / 176cm / 71kg

34/m/185
@85#
15/10/15
15/10/13
12/8/14
10/8/14
15/8/13

52, 52, 50, 36, 30 Rx 

At home, Sumo and PP at 75, burpee for row. Only did 4 rounds. 
24/22/13
21/21/12
22/18/11
18/15/10

65 lb 

22 - 30 - 26 = 78
22 - 30 - 24 = 76
22 - 27 - 23 = 72
20 - 26 - 22 = 68
20 - 24 - 20 = 64

106 + 137 + 115 = 358

M/38/5'4/160
W/ 65#
20/15/8
20/13/8
15/16/10
15/15/8
13/11/8

Rx’d:
62, 52, 55, 49, 50

Total reps: 268

Rx: 281 reps

SDLHP: 24/20/18/19/18
Push Press: 20/18/17/18/17
Row cals: 20/20/17/17/18

Did this during open gym.

SDLHP, really tried to load my hips and flex my quads. I found that slow and steady sets was better then short and fast sets with long breaks.

Push Press; I wasn’t going to let that bar get the best of my. All about the dip drive and doing one more rep then you want to.

Row; tried to get it up to speed quickly then row at a 1,400 cal +, but my transitions starting to move at a tectonically slow pace.

Great WOD! Thanks CF.com!

45-47-45-48-50 - Rx 

Rx:
17/15/12/12/10
11/10/11/10/10
17/17/15/15/16

24 21 11
21 25 11
19 25 10
21 24 9
21 22 11
Total 276

1 min SDHP 65#
1 min pushpress 65#
1 min burpees
1 min rest
5 rounds

1: 22-18-10
2: 20-15-9
3: 20-15-10
4: 20-14-10
5: 20-14-10

Did burpees instead of row so I wouldn’t have to bust my tail running across the gym each round. This was a fun one! 

1 - 20/22/220
2 - 20/20/220
3 - 18/15/190
4 - 14/15/190
5 - 14/15/220

@30kg

34/m/185
@85#
15/10/15
15/10/13
12/8/14
10/8/14
15/8/13

60, 54, 49, 51, 54

M/49/6’6”/205
5 rounds for max reps of:
1 minute of sumo deadlift high-pulls 35# (23,15,17,21,17=93)
1 minute of push presses 35# (21,16,17,17,17=88)
1 minute of rowing for calories (15,13,12,11,13=64)
Rest 1 minute
Total 245 reps

Body just didn’t have this.  Subbed the most unpleasant and difficult thing for me to do.  4.5 mile run.  Longest distance since tweaking my knee this spring.

15/10/15 @ 95# -40
13/10/14 @ 85# -37
14/11/14 @ 75# -39
11/10/13 @ 75# -34
11/10/13 @ 65# -34
184 reps total = I’m dead

251 reps Rx

20,16,17=53
17,16,16=49
18,15,16=49
19,15,16=50
18,16,16=50

M/44/214/6'2"

Rxd. 204 reps
12, 12, 14.  38
12, 14, 15. 41
11, 11, 13. 35
12,13,15. 40
14, 16, 20. 50
Tried to sprint out last round. Killed me.
M/60/6'1"/235

35/195/5’9/M

1. 65 reps
2. 63 reps
3. 60 reps
4. 53 reps
5. 52 reps 

Total: 293 Rx

Rx but subbed burpees 
SDHP (65#) 25/27/25/28/25=130
PP (65#) 20/23/20/21/20=104
Burpees 17/19/17/16/16=85
Total reps =319

Lost count, but hey I did it.  

SDHP: 30-30-23-25-27
PP: 26-23-23-24-25
Cal Row: 14-13-13-12-12

Total: 70-66-59-61-64
           320 reps

Rx
SDHP 20/19/13/12/12
PP 20/15/13/12/12
ROW 15/15/15/15/19

67.5lbs barbell; elliptical calories for rowing

21-22-9.0 = 52.0
22-25-9.4 = 56.4
23-21-8.7 = 52.7
22-20-8.4 = 50.4
20-22-9.0 = 51.0
-------------
108 - 110 - 44.5 = 262.5

Bar could have been heavier, maybe closer to 75.

M/45/6'2"/180#

Women's rx'd 
SDLHP  30-27-26-25-25 
PP   26-25-23-22-22 
Row  18-15-15-15-15
330 reps total 

247 reps RX

253 total reps
Rx
55 - 25,15,15
50 - 20,15,15
50 - 20,15,15
48 - 18,15,15
50 - 20,15,15

4 rounds with 75#
200 reps
SDHP 21-18-18-18
PP 15-18-19-20
Row 12-13-14-14

277 reps Rx

70 - 24/24/22
59 - 20/20/19
51 - 17/17/17
48 - 14/17/17
52 - 14/17/18

35# DBs and burpees
SDHPs 25/25/25/22/22
Push Press 25/22/20/18/18
Burpees 16/13/12/11/13

That was worse than I thought it would be, burpees are a good sub if you have some penance to make up

5 rounds:

1 minute KB swings - 16kg
1 minute Push Press, 30lb dumbbells
1 minute row for calories
1 minute rest

25-20-20
25-20-20
26-20-18
26-20-18
27-20-16

1= 25, 19, 12
2= 23, 16, 11
3= 21, 15, 12
4= 20, 15, 11
5= 20, 11, 11
Total reps= 242 @ Rx
I found the SDHP really fatigued my shoulders for push presses and also had me gasping for breath. 

Women's rx
20/15/10
17/21/10
15/17/7
15/17/8
18/19/9
m/49.175

Here are some scaling thoughts on this one:

Sumo Deadlift High-Pull and Push Press- I consider the load to be light and the intent to be to accumulate a relatively high volume of each movement. I will have athletes use loads that allow them to complete at least 10-15 reps each round. On the SDLHP, I would like to see athletes achieve a range of motion of the barbell reaching near the collar-bone, if needed I will reduce the range of motion.

Rowing: No scaling needed

RX:
SDHP:23-17-17-17-17,
Push press:21-18-18-18-18,
Cal row:19-18-17-17-21.

RX:
SDHP:23-17-17-17-17,
Push press:21-18-18-18-18,
Cal row:19-18-17-17-21.

Globo scale: if no rower is available sub bar over (or dumbbell over) burpees.  If no barbell is available or practical sub 25/35lb dumbbells (10/15kg). Otherwise as rxed.

INTENDED STIMULUS
.
This workout is a variation of the classic "Fight Gone Bad." Like its inspiration, the objective here is the same: to maximize workload in each station. We want you to get to a point in which the muscle fatigue is almost total at the end of each minute, and then switch gears and change movement pattern. Intensity will find you. Hence, your task today is to find a load in which can maximize the total workload. Pick something that allows you to get 15+ reps on the sumos and 20+ reps on the push-presses. Do this, and your workload will be close to maximal +/- some pounds. Before the workout starts, decide if you are going to give yourself 5 seconds at the end or at the beginning of each minute for transitions. Pick one and stick to it. This way, we maximize the working time. Keep in mind that the combination of the high pull and the push press can be the best you can do for your shoulder. Just make sure, the scapulae are in place. Excellent day to push some good rowing, awesome day to find some grit. JUST START!

OPTION 1
5 rounds for max reps of:
1 minute of sumo deadlift high-pulls
1 minute of push presses
1 minute of rowing for calories
Resti minute

♀ 55-lb. ♂ 75-lb.

OPTION 2
5 rounds for max reps of:
1 minute of sumo deadlift high-pulls
1 minute of push presses
1 minute of rowing for calories
Resti minute

♀ 45-lb. ♂ 65-lb.

OPTION 3
5 rounds for max reps of:
1 minute of sumo deadlift high-pulls
1 minute of push presses
1 minute of rowing for calories
Resti minute

♀ 35-lb. ♂ 45-lb.

Champions Club Scaling Notes

RANT
The sdhp is one of those movements that takes a lot of coordination in order to be able to go fast - as this workout requires. If the technique isn't there, do a simpler core-to-extremity movement instead like kb swings then practice the sdhp during the warmup.

PURPOSE
A good test to see how well you can recover when changing movements that are similar but different enough to not have too much of an effect on the next.

NEW TO CROSSFIT SCALE: as is, check the rant

GROUP SCALE: running for rowing

TRAINING SCALE: modify weight or movement (sdhp) so you can go through without too much rest. Or go extra heavy knowing you have a built-in rest station

PRACTICE SCALE: maybe make the sdhp a 2-minute station to practice more

INJUR VERSION: pick one mono structural movement you can do and one other movement that you can do somewhat but needs a little work. Do 7 rounds of those, 1 minute each, one minute rest after each round.

GENERAL FEAR LEVEL: 8. Always fear a rest station.

Yes!  This will be fun!