남(m)/46/171cm/94kg/230501/
Complete as many rounds as possible in 20 minutes of:
12 bench presses
12 strict pull-ups
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments./
3라운드+벤치프레스 6회/
월요일 아침 첫번째와드

CFWUx2 sub bench for dips
4r +7

9+14 RX

M/39/5’9”/195#

5 rounds + 6 bench 
Rx 

9R. 12 ring press and 12 lateral ring pulls.

6 + 11 reps

5 rounds plus 2 reps
Rx’d

5 rounds + 5 bp rx 

As rx’d, 7 rounds + 7 pull-ups.

Broke bench 8-4 or 6-6 until last round (unbroken).  Pull-ups started 6-6 and then did 4-4-4 until last round, where I tried to sprint through some singles.

47m/5'10"/180

125#
6 rounds + 15 reps 

Did this one the day after the Zerchers...

5 reps short of 6 rounds..rx

pronated grip pull-ups until the last 2 reps where I mixed my grip. 

180/41/69”

45# dumbbells for bench press

5 rounds

Rx
5R+12

Dr Fung does such a wonderful job in explaining the parallels between obesity, diabetes and chronic illness that attaches itself to each.

He gives examples of his key principles in ways that an elementary school student could easily follow and understand.

After reading this profound series (The Obesity Code/The Diabetes Code) by Dr Fung it is even more evident to me that our natural eating habits have been manipulated by the Evils of corporate greed and reputation. 

The main weapon used against us in this abuse against our humanity has been insulin. Whether it be through the administering of medication or the miseducation around meal timings and food type (I.e the foods that we need most are the ones that encourage the greatest insulin response). 

Thank you Dr. Fung for your work. 

5R

M/34/6'/175#

7+5 Rx

7 rounds + 10 bench press rx’d

M/42/6’3”/215
7 rds + 17 reps

7rds+7PU in 8th

6 rounds +4 bench presses

5 rounds + 7 reps
115 lb Bench Press (135 lb in 1st round)

RX- 7 and 9 Bench Press

Nice workout that!

6 rounds even Rx

Strict Pull ups we’re definitely the limiter. Good pump session

M/27/6’1”/195

Scaled 75# and banded pull up. 

7 rd + 7

finished with some  good morning squats and DL

RX
4ROUNDS+9REPS

M/45/5'9/205 lbs

RX: 7 Rounds

8+23
subbed bench for 15 pushups chest to ground

20 min AMRAP
12 bench press 115#
12 bar rows (high parallettes, slightly bent legs)

7 rds

6 + 6 bench presses

M 50/190/6’
7+12@#115.

8rounds+6
rx

6 + 13 65# and green band strict pull-ups 
Husband John 6+9 rxed

Rx’ed 
= 8 rounds + 7 reps

slow pace, a lot of rest

Rx’d 8 rds

Connor M/38
135# and cheat pull ups
7 rounds

Sheri F/37
75# and cheat pull ups
5 rounds

3 rounds 37.5 dumbells

RX: 9 rounds + 12

M/24/5'8"/160lb

6+3 - Rx

8 rounds (Rx)

5 rounds + 12 reps. RX 
2 KBs 50 & 45#s. Swapped them out every round to even out my arms. 

RX - 9 rounds + 12 bench press 

Scaled up and added 12 GHD sit ups...5rds plus 12 and 11

Rxd 
6 + 12 bp 

RX: 4+6 

6 rounds + 8 reps

M/41/140lbs

RX  7 + 21

4 rounds

24kg kettlebell bench presses
Strict chest-to-the-ring pull-ups
4 rounds+18
43/1.78m/75kg

42 y male bartender on sea
Did it at night after work
6 rounds pluss 4 benchpress 70 kg

Male Rx
9 Rounds plus 8BP
All sets BP unbroken
Strict C2B as singles from the beginning.

33 y.o.
Male
5'10" or so
80kg BW

M /25 /186 /5’8
7 Rounds 
RX Bench 
Banded strict pull ups

Push-ups
Band-assisted pull-ups & jumping pull-ups

7 rounds plus 12 reps (pull-up bar hold 3 x 15 sec on last minute)

7 rounds
rx bench
rx pull-ups for 2 rounds. Switch the body weight rows after that to maintain strictness

M/34/6’/220
rx with blue Woody band (50# assist?)

7rnds+10reps

Complete as many rounds as possible in 20 minutes of:

12 bench presses
12 strict pull-ups
--------------------------
Rx' 7 Rounds 👌

8 rounds

Scaled to 95 pounds since I’m back on two-a-days. 

six rounds. Would have been seven but my LT with spotting me and I kept getting caught up in conversations. 

Scaled to 40# DBs
8 rounds + 3 pull-ups 

10 + 11 rxd

10 rounds + 10 reps Rx
m/52/5'11"/200#	

M/180/5’10/ 29

8 full sets -
9 round I only finished my bench.

8+14 rx
m/40/6’2”/205

6 all the way.  I can’t pick up my arms haha

6 + 7 Rx

8rds+5 (kipping)

6 rounds + 3 strict pull-ups. Rx

Women’s Rx

9rds+18 reps

Scaled the bench press to floor presses with 65 dbs and for 15 reps and pull ups were still 12 strict

4+12

Complete as many rounds as possible in 20 minutes of:
12 bench presses 115 lbs
12 strict pull-ups blue band
6+17
https://share.icloud.com/photos/007T_P_RoKWKkdPV31B5BHQuQ
wake surfing with my kids all day non stop except for lunch...., little tired today but still good to workout.

7 rds + 9
subbed 50# dbs bench

5+12

12 ring push ups (no bench) unbroken 
12 strict pull ups 

10+17

35/195/5’9/M

9 Rds + 5 bench press 
scaled to 65#

Scaled barbell to 95#
strict pull-ups 
9 rounds + 1

Jackie
knee push ups 
ring rows
13 + 5

5 + 16 mod (55# & banded pull-ups)

6 rounds scaled to 12x 65# BP, 12x strict horizontal ring rows with 2-second pause at top for rounds 2-6 (first round completed 12 strict pull-ups).

Subs:
2x70# DBs

Total: 8 rounds + 5 bench

9 rounds

7 rounds 
Scaled to 115lb bench press
pull-ups rx

Finally some bench!!! PU my limiting factor here...small kip by round 5

8 + 3/-

Subbed 36lbs dumbbells
9 rounds + 17 reps

12 bench presses  ＊55lb
12 kipping pull-ups

9R + 18reps.

 Amrap in 20 minutes : 

12  bench press with 25 lb. Dumbbells
12 strict assisted pull ups 

8 rds + 12 reps 

7R 🇰🇷 M/46/93kg
CFHIM - MAKING PEOPLE BETTER

RX:8R.
https://youtu.be/EQ2USZHMePk

Globo Scale:  As rxed.  Dumbbell sub 35/50lb dumbbell bench press.   Bodyweight sub 18 strict hand release pushups or 12 ring pushups per round.  Pullups as Rxed, scale as necessary. 

Champions Club Scaling Notes

RANT
We use floor press at the gym any time a bench press is programmed. It's more convenient than buying all the benches and rack, but I'm sure we are missing some stuff by not having the extra range of motion. Still rough on the arms, though.

WHAT ABOUT THE MOVEMENTS
Bench press - pushing, midrange, external load, extra points of support
Strict pull-up - pulling, overhead, more strength than skill

WHAT ABOUT THE FORMAT
A long time to practice two strength movements that need some work. And since 135 is a lighter weight on the bench, speed can be inserted to get a good stimulus.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 kips/kipping pull-ups
10 push-ups
20 hollow rocks

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Scale the numbers to something more like a "Nate" rep scheme where they're short and you won't need to break them up until maybe the very end. Also maybe strict press sub for bench press - both for transition and taking-away-support purposes.

MY STUFF
3 rounds of this as rx'd. Played some basketball with Dylan, Aaron, and Owen after the 80s workout instead.

GENERAL FEAR LEVEL: 4