남(m)/46/171cm/98kg/221118/
3 rounds for time of:
3 minutes of handstand hold in as few sets as possible (AFSAP).
After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.
Post time to comments. /
시간측정 안함(휴식시간도 운동시간에 포함, 버피 20회씩)/
금요일 저녁와드

CFWUx2
55:35
7*5 10*5 12*5

19:52 Rx ... 3 breaks each set. Holy moly. 38yo/M

20 mins AMRAP sub of HS holds/break 45/15 x3, clean 9kg med ball x20, burpees x10. Managed 3R but steadily scaled HS holds into pike holds R2 then planks R3.

Prev. 13:30 3R of 3 sets of 45/15 HS wall hold/rest, 10 burpees in 1:30. Had to incorporate planks in second and third sets of R2&3 and added thirty seconds of plank to R3 burpees.

outside, subbed 24# shoulder press+ bent over row ladder

9 rounds + 13 reps

53:00
Pure torture!!!

36:17 Rx’d

38:25 Rx'd 

18:34 with :55/:45/:35 each round. At least a minute of rest before each. Back to wall. Feet touching only. PR. Same scaling as last time. But about 40 seconds faster. 10 fewer burpees I think! 
I don’t remember burpees being that hard last time but today my arms just wouldn’t go! 

187/40/69”

20-20-25

I did 2 min of handstand holds in lieu of 3. 
29:42
85 burpees 

29:41
15, 25, 20 burbees

33:00

20:03 Sc

Handstand against the wall (body on the wall)
3-3-4 for breaks (15-15-20 burpees)

30:27

I enjoyed this elaboration, and I agreed with it, but I'd be interested in the authors' views on Fayerabend's Against Method which argues that great science and great scientists can sometimes ignore formal method. In particular, they can ignore apparent falsification. So Copernicus's theories of heliocentricity, for example, were apparently disproved by contemporary observations (of course we now know the planets move in elipseses) yet neither Copernicus nor his followers were disheartened. What does this mean?

I did day 2&3 of this cycle & then, came back to do this one. Slightly out of order due to hectic schedule. 3 sets 15 burpees 5 sets 25 burpees 5 sets 25 burpees (35 minutes total.) Went very slow! Thought I could do them all in 3 sets. 😂 It didn’t work out well! My shoulders are fatigue from the prev. WODs. Then, did 3 sets of 1 min hang unbroken. 10 sec hang, 10 sec L-leg raises, 10 sec hang, 10 sec L kicks, 10 sec hang, 10 sec L hold. Then ran a slow easy mile to flush out my legs from those DU. 😝

Well done, thank you. 

20:39
15-20-20 burpees

Sc to back 2 wall handstand on a running clock to 3 min. Breaks we're 3/3/4, 50 total burpees.

Total time 14:15

Handstand holds from the wall. Burpees were controlled, 6 inches from floor and unbroken. Took a 1 minute break in between rounds.
4/20 6:00
4/20 6:10
5/25 6:45

Handstand holds from wall. Burpees were controlled, 6 inches from floor and unbroken. Took a 1 minute break in between rounds. 
4/20 6:00
4/20 6:10
5/25 6:45

As rx'd, 17:54.

First round did 2 min and then 1 min.  In later rounds, I did three 1 min sets.  1 min hurt pretty good, but seemed sustainable.  Burpees hurt so bad following
the HS holds – they were slow.  Shoulders, elbows, and wrists just in pain.  Forearms probably sore tomorrow.

47m/5'10"/180

M/45/6'2"/185#

Feet against wall
15:54
10/20/15
Time was faster than compare to but had to do 5 more burpees than last time looking at the clock upside down messed me up mistook 43 at the 34 second mark uggghhhh

28:49 rx’d 

1st round: 1 brake
2nd round: 2 brakes
3rd round: 2 brakes

R1 -15 burpees
R2 -15 burpees
R3 -10 burpees
17:16
43/1.78m/77kg

42 YOM 270lbs new to this but loving it
Round 1 35 burpees
Round 2 30 burpees
Round 3 30 burpees 
43mins 😳😳
Great fun though gives something to chase next time 👍

36:18 / 105 burpees

Handstands against wall.  Improved on last time (37:37) but with 5 more burpees.

Still awful.

26:27 Rx 

23:40
R1 - 3 sets
R2 - 4 sets
R3 - 5 sets
60 total burpees

NO BURPEES!!!

Did this with 2 other guys. I didn’t have to do one burpee. They on the other hand had 30+ every round so I rested while they did their burpees. (We allowed 5mins)  I did all three handstands against the wall (Rx)

28:50
heels against wall
20+30+30 burpees
m/51/5'11"/200#

17:12
Rd 1: 3min(PR)- 5 burpees 
Rd 2: 2:00, 1:00- 10 burpees 
Rd 3: 1:30, 1:30- 10 burpees 

*Back facing wall. 
Wrists always give out before shoulders. I'm Pretty happy I can hold a handstand for 3mins, now how to improve my shoulder press! 


Compare to:
19:45 
Rd 1: 3min(New PR)- 5 burpees 
Rd 2: 1:40,1:20- 10 burpees 
Rd 3: 2:30, 0:30- 10 burpees 

22:50
hstands against the wall

21:29 against wall
burpees 15, 40(😩),25

compare to 23:46 against wall
burpees 20-20-30

Jackie 20# dumbbells 
10 burpees each round
16:09

M/36/165

Scaled to two minute holds:

round one: 15 burpees
round two: 20 burpees
round three: 25 burpees

23:24 total time

Humbling...my shoulder strength sucks.
3 rounds of 5 total attempts each round
R1:  ~2 minutes
R2:  ~1:20
R3:  ~1:15
75 total burpees
About 21 minutes total.

55 YOM 5’6” 215 

scalled

3 Rounds For Time

3X30-45 sec Wall facing Hand Stands for 3 min Total

25 Jumping Burpees

20:22 seconds

26:29 RX

1:00, :30, :30, :30, :30-  25burpees

:30, :30, :30, :30, :30, :30
-30 burpees

:45, :30, :40, :35, :35
-25 burpees

80 total burpees

much harder than I thought... had a couple drinks last night so felt a little heavy 😆

did this one after my actual workout, awesome WOD!!! I got 15:00 min RX because I was setting up my timer for an EMOM and I was doing 3 min on / 3 min off for 3 sets, so 3 min Handstand hold, 3 min rest, 3 min HSH, 3 min rest & 3 min of HSH.
Male, 34 years old, 73,2 kg / 161.37 lb
have a great week everyone!

24:35 total time
3-4-4 HS sets

Last August: 29:18 total time, 4-5-5 HS sets

WOO HOO!

Rx’d

16:32
3 sets, 3 sets, 3 sets (15 burpees each)

17:15 Rx

1st round: 2:15/:45
2nd round: 1:15/1:00/:45
3rd round: 1:05/1:05/:50

only did 5 burpees the first round, so I added them to the 2nd round.

wow—a 15 burpee sprint after 9 minutes of HS hold was nasty

This workout is obviously very demanding on the shoulders as well as skill. I’m not too concerned about the time today, although I would like to see athletes be done in under 20-25 minutes or so. Here are some thoughts:

Handstand Hold: 9 minutes of handstand holds is a lot! For today, I will assume the prescribed variation to be a freestanding hold and I know that most of my athletes will need to modify. When scaling, I will look to utilize a handstand variation that allows for consistent 15-20+ second efforts. The main variations I will use are: 
Handstand hold, back to wall.
Handstand hold, facing wall.
Partial handstand hold, facing wall.
Piked handstand hold from the box. 
Overhead plate hold. This variation will be used only in the case that someone cannot get inverted. 

Along with the above movement variations I will likely decrease the time to accumulate per round for many athletes. I think a decent guideline will be to spend no more than 6 minutes per round accumulating time in the handstand hold. 

Burpees: I think the overall volume will be relatively high for most people, unless you are a ninja at handstand holds. I consider the burpee to essentially be going from a lying position to a standing position. Athletes can perform any variation of that function relative to their current ability level. I will scale reps based upon an individuals current capacity. This will be by having them perform 5 burpees per every 2 sets of handstand holds or by simply giving them a set number of burpees to complete after each round based on their current capacity. 

1 round 5 sets 
2 round 6 sets
3 round 5 sets
85 burpees
Time 
21 Min

22:51
20/20/15

Compare to:
24:51
20/25/20 burpees

3 sets, 3 sets, 3 sets (15 burpees each) 

28:52 versus 32:17 last time
4 sets in all rounds
Rx

scaled to holding 20 lb dumbbells over head
5 sets for all three rounds.

Good morning dear friends

I hope you all doing well.

could someone authorize me as affiliated? I train alone at home in GYM. So I have no Box Affiliated and I need to submit scores and then etc.

I know that here is not for this subject however I have no one to ask.

Cheers.

Rounds 1 and 2: 3 sets of HS holds, 15 burpees 
Round 3: 4 sets, 20 burpees
19:36. 
Wow. Ouch.

Big time scaled
2 rnds
2 min hs hold against wall
Rnd 1, 4 sets=20 burpee
Rnd 2, 6 sets=30 burpee
16:55
m/50/175

3 rounds, 2 min handstand hold

19:25

3/4/4

1'20''-2'25''
0'56''-1'57''-2'59''
0'37''-1'29''-2'26''

:17MIN.
1sets：3min.
2sets：1+1+1min.
3sets：1+1+1min.
https://youtu.be/Vt8jadaUZus

Globo scale-as rxed.  If you do not have a wall to kick up to, 3x hold heavy dumbbells at lockout for 3 minutes, each time you set them down do 5 burpees (at the end of the holds). 

GENERAL WARM-UP

2 rounds for 30-seconds of:
Inchworms with a push-up
Spiderman lunges
Jumping jacks
Air squats

SPECIFIC WARM-UP

Handstand hold
50-feet bear crawl
2 sets of 3 wall walks
3 sets of 1 wall walk + 15-second handstand hold

2 minutes of practicing handstand holds (or variations)

Burpee
10 groiners
10 no push-up burpees
5 burpees

Practice
15-second handstand hold
5 burpees

Champions Club Scaling Notes

RANT
Nothing to rant about.

PURPOSE
Give some incentive to hold handstands for as long as possible - meaning exaggerating the stamina piece

NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
8 burpees
:20-:30 handstand hold

TRAINING SCALE
"For time"

PRACTICE SCALE
Ditch the timer and jump as high as possible on burpees, keep feet together

INJURY SCALE
Pick one static hold and one "penalty"movement that won't tax the static hold too much (a little, though). Increase time/penalty if needed.

GROUP SCALE
Team workout, AMRAP in 20 minutes of:
Burpees (jump as high as possible)
*split in teams of two, one partner can only do burpees while the other is holding a handstand

WARMUP
Jump rope
Kip
Hollow hold
[insert thing you suck at]
[insert thing you suck at]


GENERAL FEAR LEVEL: 3