CFWUx1
32:52

M/173/75kg
12 rounds for time, starting with 1 and adding an exercise each round of:

1 wall walk --> Pushup to start each wallwalk and negative push-up to finish
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

Score 22'18 RX

26:40
Couldn’t get 1 HSPU, so used pike push-ups

42:42

23:47 rx’d. (1, 2-1, 3-2-1,4-3-2-1, etc.)Pushup to start each wallwalk and negative push-up to finish. I stood up before squats, burpees, candlesticks. No abmat, butterfly sit-ups.  Jumped over a 6’ mat on broad jumps. Slow and steady - I tried to stay aerobic until the last 2 rounds. Nice leg burn and HSPU were tough at the end. (Kipped and broken into 4 sets each 11) 

175/41/69”

21:41

M/34/6'/175#

20:08 Rx

29:13 Rx'd

Tried to keep a good pace but also not go too fast to avoid garbage reps. Way harder than it looks on paper. 

28:00

Had to pistol to bench. Limited rom on the hspu. Last 2 rounds were killer! 

16:21 rx

sub 50kg push press for HSPU

21:15 

23:00

M/25/5'8"/160lb
CrossFit AFK

21:00 - Rx (Ab-mat, 6ft broad jump - length of a mat long ways, kipping handstand push-ups)

Rx 27min
전에는 없었는데 이번에 새기니 흥미롭네요~ 

M39/6’0”/190

21:59 * 

*assisted pistols, man I just can’t get these back after a groin injury earlier in the year!

Subbed to feet-on-box hspu and 6 alt of each concentric and eccentric pistols. 
24:47 

12 rounds for time, starting with 1 and adding an exercise each round of:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 DB push press 35#
12 pistols

25:59

22:27 RX. That was fun! 

Merry Christmas 

28:06
Kipped HSPUs and used a plate under heel for pistols.

Going easy on knees and nagging wrist.  Took a while to sort the subs and floor space.  Scaled to:
1 wall walk, off elbows 
2 candlesticks, off futon mattress 
3 burpees, off fists
4 hand-release push-ups, off fists
5 walking lunges, forearm on thigh 
6 air squats
7 ab-mat sit-ups
8 jumping squats
9 lunges, forearm on thigh
10 donkey calf raise, no weight & off stacked plates
11 dolphin push-ups
12 box pistols, assisted
31:59
tried to used hand/forearm assist as little as possible 

Sc anchored situps/HSPU to 4" mat/pistol to bench

28:33

M/53/5’9”/168, new to CF
 
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 abmat butterfly sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 elevated pike press on box https://gmb.io/handstand-push-up/
12 pistol progressions (work towards pop up) https://gmb.io/pistol-squat/
 
30:23

NOTES:

No jump rope in warm up bc of heel pain.  Tried pushups elevated against wall but couldn’t do ONE!

28:21

40m/5'8"
Rx: 20:10

1 pull-up
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 chin-ups
12 pistols
18:39

Subbed Pike Push-ups to 30" box for HSPU, and held onto a rack beam for balance during the pistols.
23:02

A little disappointed with my time as it felt like I was moving better than that, but it was a great workout.  Merry Christmas all and thanks for the gift HQ!

Subbed pull ups for air squats. Did this one WAY too soon after Christmas dinner. About lost it all on my garage floor with all the jumping and inverting. Woo. 

25:03

21:47

Scaled to box piked wall walks and HSPU, pistols to 24” box

last round my legs were tired.  Broad jumps weren’t that broad, jump squats were not that high.  I enjoyed it!  Let’s see how the legs feel tomorrow...

That was hard.  Phone died so dont have a time.
Dont know what Ill do with tomorrow's workout as I am at my in-laws but I am sure I can scale.  
*4 day streak posting on dot.com

Male 48 74kg
Rx 23.45min

Scaled:
11 band assist strict HSPU
12 pistols to 13” target
all else as Rx 
23:54

29:10 
Wasted some time fiddling with my music situation. box jumps instead of broad jumps (recovering foot) & strict HSPU! Legs were feeling weak! 

Merry CrossFit!

21:33 s (shoulder dislocation injury)

1 partial wall walk (put feet on wall, came back down)
—
4 knee pushups
—
11 shoulder press (20# DB as locked out as possible)
12 ankle huggers 

all else RX
F/24/5’5/140
CrossFit AFK

12 rounds for time, starting with 1 and adding an exercise each round of:

* 1 partial wall walk (partial = as vertical as I can get at this stage...)
* 2 candlesticks (lying on mat for a little elevation  - hard to do these straight from the floor, which I suspect is more a matter of technique than strength)
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
* 11 piked handstand push-ups from bench 
* 12 chair-assisted pistols

* scaled movements

SCORE: 34' 57''

Great fun! Really nice WOD, easy to do anywhere, easy to scale. Thanks a lot! 🙏

13:30Rx
Great workout, good leg burner for sure
did 30 wall walks for time yesterday too 3:59

Should’ve rested yesterday.  Back & knees had trouble with warmups.   Tried a candlestick and got stuck.  No kidding, that old commercial “I’ve fallen and can’t get up!” came on the tv.  🤦🏻‍♀️ Waaay too relatable.  

Merry Christmas & happy holidays, y’all!  Warm thoughts and healthy wishes for you and yours.

First CrossFit workout I’ve ever done and I’m honestly just surprised I made it through the whole thing! 38:30

As rx'd, 18:31.

Mostly unbroken, but got tough in the higher rounds with all those jumps.  Had to break a couple rounds of the jumping lunges and jumping squats.  Broke HSPU 7-4 each time.  Pistols were tough when I finally got there.

47m/5'10"/185

Merry Christmas!

We did this as a family so didn’t time it, but right around  20min mark I think. 

Merry Christmas and Happy Holidays to all my virtual box-mates!
Did a version of 12 Days Before Christmas I've been doing as a benchmark for a few years:
1    burpee
2    push presses, 95#
3    front squats
4    hang power cleans
5    deadlift
6    box jumps, 24"
7    pull-ups
8    push-ups
9    sit-ups
10  air squats
11  kb swings, 1.5 pood
12  (1x500m row)
20:51

2019:  22:33
2018:  23:08
2017:  23:40
2016:  23:43
2015:  22:04
2014:  21:14
2013:  23:11
2012:  25:48

Best to all, and looking forward to 2021!
58/5'8"/160

20:44

Scaled pistols down to 12" box (sit); HSPUs were "strict" but didn't tap head to ground.
20:44

Hoped for under 20. Close, but no pecan pie today.

M 50/190/6’
26.19.
Merry Christmas!!
For today in the city of David there has been born to you a Savior who is Christ the Lord.

27:17
10 Double Unders instead of Broad Jumps, Handstand Push-ups off 20" box and Pistols on to a 18" box

M/37/175lb/5’7” 

24:30 Rx with kipping hspu

25:50
HSPU - Seated DB Press (35#)
Pistols - Beach Assist 

Scaled
1 wall walk
2 candle sticks
3 squat thrusts
4 push ups
5 reverse lunges
6 air squat
7 sit ups
8 jump squats
9 jumping lunges
10 box jumps @24
11 - 60s HS hold
12 pistols

21:45

Post amazing xmas breakfast lol
Rx 23:52

22:50
Strict HSPU

M/55/6’0”/185

”12 Days of Christmas”

Rx 23:06

22:25 Rx
Thank you for the gift Crossfit!
May we go in peace.
m/52/5'11"/200#	

Rx : 16'54

https://youtu.be/AmqqSijVpJM

Scaled pistols to upright 
scaled handstands to from box
26:53 did work out with daughter fun to do.

30:50 Rx’d

20 min AMRAP
9 days less 1 wall walk

17:51

HSPU->Pike Pushups
Pistols->Achilles Heel Sqts 

21:20
Unbroken except for those pesky HSPU! Started burning about round 10.
Happy Christmas all.

Scaled to box piked wall walks and HSPU, pistols to 20” bench.

14:30

15:25

I can't skip the "12 Days of Christmas" 19:38. Scaled the pistols to step ups. Proud of my hspu's: 6-5 and 7-4.

no timer set. 9 days only this year. 

Never the less.... Merry Christmas!

23:19 Rx

26:55 (pistols w/brace)

18:25 rx’d

Love that this is a version that requires no equipment for anyone to do!

When you ask for walking lunges - does it mean 5 each side?  Same re pistols.

thanks and happy holiday!

Rx male 18:18

Greetings from a cold Sweden. 19:38. It was fun!

I did 35:49. Round 1 to 5 and round 10 were horrible for me. Firsts ones because I was still asleep and round ten because I had a mental breakdown 😆💤

16:25. I was expecting 20:00 so I'm extra happy with the results.

RX:16'02''.
https://youtu.be/71dFeqZcaLM

20:52
Lots of hidden squats in this workout. Getting a new pair of quads for Christmas.

Champions Club Scaling Notes

RANT
This has absolutely nothing to do with the workout - or CrossFit in general - but there aren't too many people I've ever seen better at making something from nothing than Bob Ross. He'll turn a blank a double stretched canvas into an insane winter mountain scene with just a little titanium white and van dyke brown. It's hypnotizing.

WHAT ABOUT THE MOVEMENTS
First 3 movements are about changing orientation in space, the next four are Category 1 movements (meaning you stay on support the entire time) that will challenge stamina, the next three are Category 2 movements (meaning you leave support at some point) that will challenge stamina, and the last two are the most difficult no-equipment gymnastic movements in the regular CrossFit toolkit.

WHAT ABOUT THE FORMAT
Something you can do with all bodyweight and a nod to the holiday season that will still give you a good workout feel even if you don't feel like pushing too hard.

TECHNIQUE SCALE
As is, lose the timer.

CONSISTENCY SCALE
Practice handstand push-ups and pistols for the warmup, pick a 20-minute AMRAP using 1 thing from the first 3 movements, 1 thing from the next 4 movements, and 1 thing from the next 3 movements.

INTENSITY SCALE
Pick the two movements you can do the fastest and do 2 8-minute AMRAPs with a 4-minute rest in between.

MY STUFF
I made up Michael from the other day. 20:47. Ugh.

GENERAL FEAR LEVEL: 5