남(m)/47/171cm/99kg/231205/
Friendly Fran/
3 rounds for time of:
21 thrusters=>20kg
21 chest-to-bar pull-ups=>점핑풀업
♀ 85 lb. ♂ 115 lb.
Reduce reps and/or loading to try to finish within 12 minutes.
Post time to comments./
26분30초(20kg,점핑풀업,반칙 다수)/
화요일 저녁와드

CFWUx2
15:56

11:39. 9R 5 thrusters@45kg and 5 C2B mostly strict.

15:59

85#
12:42

95#. 23:37

15:20 with 50lb. Dumbbells. Went bad quick after the first 9 thrusters. Broke the first round of thrusters 9-7-5, and the remaining into 7-5-5-4, the first two rounds of pullups 7-5-5-4, and the last round of pullups 4-5-5-7

humbling and hard as hell


180/41/69”

10:54 rx’d

12 min time cap: 2 rds + 17 thruster in 3rd round

13:46 (105#)

35# dumbbells

12:23

95 #, 75# Thrusters
time: 13:40 

Friendly Fran
3 rounds for time of:
21 thrusters
21 chest-to-bar pull-ups
♀ 85 lb. ♂ 115 lb.
Reduce reps and/or loading to try to finish within 12 minutes.

GENERAL WARM-UP

AMRAP 7:
10 air squats
25-ft bear crawl
10 ring rows
25-ft crab walk
5 inchworms + push-up

SPECIFIC WARM-UP

Thruster
Perform 5 reps of each step of the progression with an empty barbell:
5 front squats
5 push-presses (squat-width stance)
5 thrusters with a pause at the top
5 cycled thrusters

Pull-up
Perform 5-10 reps of each:
Hollow rock
Superman rock
Scapular pull-up
Kip swing
Pull-up

12 minute timer went off at 2 rounds +12 thrusters. 

13:01 rxd. 
Maybe should have scaled but damn it was awesomely humbling.

Scaled
two 35lbs kbs for thrusters 
13mind 36secs 

M/39/111kg
3 rounds
21 Thrusters 44kg
Ctb
13'30"

M/37
85#
11:15

M 32/ 181cm/91kg

RX‘d 8:03

22'13''

M/34/6’/175#

12:30 Rx

115 lb thrusters and C2B pull-ups but only 15 reps per round

9:40

Rx’d 
13:22

TIME 11:17  RX

Sc to 85#, kipping pu
17:46

Couldn't use a pullup bar outside today
Sub 3 rds
21 thrusters 75#
21 pushups

14:29

15:46

3 Rounds for time:
21 Thrusters 75#
21 C2B pull Ups
11:43 
57/M

11:27
35# dbs thrusters

Globo scale:   Intermediates scale Fran Rxed weights but keep the reps the same.  Scaled scale reps down, doing either "Fran" or scaling from there.  Home gym with limited equipment do dumbbell thrusters 35/50lbs and strict pullups. 

75# (10-6-5)(7-7-7)(10-6-5)
C2B Sets of 3 
11:20

Jackie
35#
ring rows
8:10

M/24/5'8"/160lb
CrossFit AFK

10:47 - Rx

Subbed to 55lbs and pullups 
11:39

Rx 14:36 ouch

35/195/5’9/M

3 Rounds 
21 thrusters at 65#
12 CTB 
10:20

Super fun workout : ) 

Have been following my gym’s programming for the last 3 years. But figured why not try the Games workouts this weekend.

Mens Rx 10:18

That last round... FUX!
1:7-7-7/7-7-7
2:7-6-5-3/11-6-4
3:7-5-5-4/7-5-3-2-2-2

Very humbling, once again!

15min rest then found 1RM front squat ~10min

315lb (15lb PR)

3 rds: 7:30

21 Thrusters (80lbs)
12 Strict C2B 

Scaled
95lbs/strict pullups

11:12

New to crossfit. 
Ran a mile
Did routine @95# thrusters 
23.25 minutes 

round 1
21 75lbs thrusters
21 pull-ups
round 2
21 65lbs thrusters
21 pull-ups
round 3
21 65lbs thrusters
21 pull-ups
13:57

Great example and now we have a time to beat haha!!! Cheers from Brazil!

Scaled - 14:41 at 75-lbs.

Nicely done on the workout! I love that this sport is for EVERYONE!

But the mask...I love Crossfit and want it to work with Eric at the helm but Crossfit is about health, you have to be 100% on point, and right now it is important for everyone's health to wear a mask when appropriate (when inside shared space or when others are around).

13:18 scaled 

40lbs on stubby bar 
30lbs dumbbells bent over rows

8:02

Played it safe with load. Will increase next time!

As rx’d, 12:35.

Tough.  115 started out feeling not that much different than 95, but I felt all of that extra weight by the end.  Broke thrusters 12-9 in round 1 and then 7-7-7.  Did C2B pull-ups in sets of 3 until last round, where I had to start doing singles after 6.  Did this on the outside pull-up bar.  Tradeoffs – higher bar allows for a full kip, but it was definitely wet on this rainy day.

47m/5'10"/180

Rx 15:05 min

sincerely didn’t notice the time cap in the instruction until after the workout. Felt good though. 

Did regular Fran today to try for a PR and got it!

New Fran=3:18
Old Fran=3:58

I'll give Friendly Fran a try in a couple days when I recover from this, but so happy to get my time down like this! Maybe next time go sub-3!

12:14 Rx
m/52/5'11"/200#	

9:35, still working back after vaca, dropped reps to 15 per round, used 95 for thruster. Seems just as hard as Fran!

11:09
scaled to 65# & pull-ups 

Scaled
21 Thrusters 95lb
12 C2B
Time: 11’45”

Did like shifty Fran 
21-15-9
Thrusters at 130 (65 dbs)
Struct pull ups
11:11

RX：11'01''.
https://youtu.be/jRoNLrgP9AI

Eric,
I love this as well.  Great leadership!  I love the ethos that you and Crossfit are intentionally setting around the games this year.  This is really fun - well, excluding the Fran part that I'm going to do.

75lbs bar, 13:15

C2B were too slow. Rd.1 in 2 segments; but Rds.2 & 3 were 4-6 consecutive, not fast enough.

3 rounds for time of:
15 thrusters @ 75 lbs
15 chest-to-bar pull-ups Jumping from box.
11:07

Fran - 4:19 - PR
Last - 4:41

Watching the chick last week go unbroken inspired me to at least try all Thrusters unbroken today, where I usually break up each set. Wound up doing 21-(10)(5) - (6)(3). Just doing the first unbroken saved a lot of time.

Pullups were (7 x 3) - (5 x 3) - (5, 2, 2)

Eric, I love this for so many reasons:
-Making the games WODs inclusive so that anyone can do them...I could see boxes programming these Games wods in their gyms for fun (similar to what many do for the Open)
-Seeing you scale the workout, since this helps with the stigma associated with scaling
-Having you lead by example overall!
Thank you!  It's great to see you shaking things up already!

3 rft
21 thrusters 80lbs
21 C2B pull-ups 
11:59 

Warm up: 2 rounds 800m run, 25 GHD sit-ups. Then 30 1-pood Russian Kettlebell swings.
Friendly Fran: 3 rounds of 21 reps thrusters and C2B pull-ups, scaled to 75# thrusters and kipping pull-ups. Finished in 17:53. 
I could tell 7 reps in that I didn’t have it in me today and contemplated quitting. Decided to stick with it and make it a “grit” workout.

3RFT Scaled
21 Trusters 65#
21 Jumping C2B Pull-ups
8:46

Not enough bar clearance or proper anchoring to kip in my garage - strict would have taken too long. Way to set a good example Eric!

RX 11:32 some of my pull-ups felt short of C2B I’m just happy with 115# thrusters 

Subs/scale:
2x45#DB shallow thrusters
strict pullups

9:59

Friendly Fran
Scaled to
35# kb thrusters(1 each hand)
strict pull ups
11:43
m/50/175
Two positives for me today--keeping it under 12 min (which was iffy in rnd 2)
and not quitting during rnd 2:)

26:50 Rx 

Congratulations Eric!
Thanks for lead us with your example.
🇧🇷🇧🇷🇧🇷

Love seeing the CEO getting involved, getting to the work done 👏👏

Scaled
Thrusters @ 30kg
Band assisted pull ups 
13.46 min 😅👍

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Thruster - squatting, upright torso, pushing, jumping, lots of range of motion, just a pinch above moderate weight
Chest-to-bar pull-up - pulling, skill (kipping), overhead, extra range of motion (shoulder extension)

WHAT ABOUT THE FORMAT
The video says it all. Basically it will be good to make a choice whether you want to do this thing as a test or a training tool.

TECHNIQUE SCALE
Sub kips/half ROM kipping pull-ups for chest-to-bars, cut the weight way down on thrusters, and make it 5 rounds

CONSISTENCY SCALE
As listed, just more rounds and less reps per round if needed

INTENSITY SCALE
Fran

MY STUFF
11:42. Movements and weight as rx'd, but I scaled to 10 rounds of 6 and 6, then my last round of 3 and 3. Haven't done cheat-to-bar butterflies in a loooong time and it showed. I usually went 4-2 for each round. I used the first two rounds as a warmup, but the workout was still no fun.

GENERAL FEAR LEVEL: 8

Well done Eric !! Looking forward to the WODS!!!

Love you Boss!!! Thank you for all you are doing!

I love that we have a CEO that leads by example. 

Eric!
Didn’t know you were T1D! Very cool as my daughter also is. I showed her your video and told her she can do anything she puts her mind to. She’s 7!! 

Fantastic Eric!! We are not exactly those athletes competing in the Games so of course okay to scale. Great time dude!! 

Love the scaling, though the butterfly C2Bs were iffy :)  

Dave Castro, anxiously awaiting your choice of weights and time.

Good job! Lead by example. We all have to chose that weight and suck it up in the end!

Nice! Great example. #scale4life