CFWUx2 2*25tgu 2*35
2r +20 reps
45lb db (+clr/bar)

subbed:
20 pull-ups
15 dips
10 PPs, 50# dbs

3 2/3 rounds

m / 42 / 75kg / 1.7m

Decided to give this one a second go as it killed me last time.  And it killed me this time too.  Was on the final turkish get up when the timer went.  Managed 3 rounds.  Those Turkish get ups are killer. 

3 rounds plus 31 reps 
Everything Rx’d except rows. I don’t have a rower, so used 20 SDHP (45# bar). 

2 rounds + 14 ring dips. 35#

PR! 4 rounds rxd+ with strict ring dips. Get up and down each rep. Barely got down by the buzzer on the last rep of round 4. Ring dips in 3 sets until round 4 when I did sets of 3. 

Last time 3 rounds plus 39 reps with bar dips and 40lbs. Shoulder stamina and cardio. 

180/41/69”

Subbed 200m run for row: 3rds + 200m in 4th

M/34/6’/175#

back is pretty cranky so modified to:
20 AMRAP 
10 strict dips
15 calorie row (damper at 2)
:20 hollow body hold 

8+15 calories

3 rds 
55 #DB

Subbed 20 Cal Row with 20 Sumo Deadlift High Pulls using 2x 16 kg KBs. 

15 Dips on Paralletes with legs on chair. 

10 TGUs with 16 kg KB. 

RESULT: 3 Rounds + 35 reps

Subbed 150 singles for rows. X10 55lb Tricep pull-downs and push-ups for dips. 10lb med ball tgu.

3 rounds + 150 singles + x10 dip subs + 2 tgu

The med ball get ups were light but still challenging to remain balanced. 

Whoever is doing 50lb x10 tgu is a beast. Would have taken me all 20 mins.

Dec. 31 PM:
Accidentally did 30 cal rows instead of 20.
Scaled to 20lb dumbbell.

Result:
2 rounds + 20 cals
M/44/5'6"/135lbs

Goal
3R+36reps

Actual
Subbed dumbbell SDHP for row
2R +1 TGU

4 rounds flat
Rx

Subbed 40 reps SDHP w/ 50# KB (no rower). Scaled to 35# DB after first 3 reps with 50# DB

3 rds + 10 reps 

Male/48/74kg
Scaled - 16kg KB
4 rounds

40lbs DB. 

4 rounds 

[41] 5'10" [221]
2full rounds +30 reps

RX 3+12cal

Did 5 rounds.  Scaled Turkish get up to turkish sit up w 15# kb.  Enjoyed it!

Sc to 35# DB...
3 rounds + 6/-/- (6:23/7:04/5:53)

M 50/190/6’
Subbed 24 sdhps for the row with a 45# kettlebell.  Used 40# dumbbell for the Turkish get ups.  3+47.

No rower so....
20 SDHP & 20 DU
15 ring dips
10 TGU @ 15lbs

20 sdhp 45# bar
15 ring dips
10 Turkish getups @25#
3R 20SDHP

3+37 Rx

Dips: 11-4/8-5-3/9-6/7-5-3
TGU: 3-3-2-2 each round

3 rounds + 19 calories

Rx : 3 rd's + 3 turkish get ups (atlertnating tgu) (stationary dip)

10 rounds no weight 
11th round row and dips completed 

Scaled to dips on a bench and TGU with 15#DB
4 rds + 42

2 rounds + 39

50 lb KB SDHP for row (20 reps)
assisted dips on rings
35 lb KB for TGUs

Women's Rx
3+35

Took a long time to get the legs warmed up today - DOMS in full swing.  TGUs were definitely the long pole in the tent.

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

3+23 - Sc (35lb dumbbell, ring dips)

Had to scale due to equipment and strength 
20 burpees 
15 push ups
10 what ever you call them with 10lbs dumbbell

2 rounds and 24 reps (4 push-ups) 
10daystreak
keepwithit

M/55/6’0”/185

20 min AMRAP:

20 cal Echo bike (avg 1:10/341W)
15 Handstand pushups
10 Turkish getups (45 lb dumbbell)

3 rounds + 20 cal + 15 HSPU + 5 TGU

34 / M / 5'9" / 137lbs

AMRAP in 20 mins:
45lb dumbbell SDHPs x20
Ring dips x5
25lb dumbbell TGUs x10

1 round + 20 + 5 + 3

M/31/6'/195

.25 mile run
15 dips
10 TGU 30# DB

3 rounds + ~.20 mile

4 rds rx

171106: 3 rds + 9x dips

400m run 
15 dips on straight bar 
10 TGU w/ 26# KB 
3 rounds + 50m run

M/49/5'9"/159#
4 rounds + 20+15+5
Sub elliptical for row
Chair dips 
TGUs w/ 15# plate like holding a pizza overhead 

2 rounds + 15DIPS

4 rounds plus 23 reps
20 min AMRAP
20 cal row- C2 model B
15 strict ring dips
10 TGU w/50lb dumbbell

Happy New Year everyone!

3 rounds + 25 (five dips)

TGU were sticky at the bottom

Thanks

3 rounds banded bar dips, 20#DB, o/w rxed.

M/53/5’9”/168, new to CF
 
Complete as many rounds as possible in 20 minutes of: 2 rounds
SDHP - 20 reps
15 ring dips
10 dumbbell Turkish get-ups 25#
https://kettlebellsworkouts.com/7-steps-of-the-kettlebell-turkish-get-up/
 

NOTES:

Reintroducing jump rope, but no single legs yet, still have heel pain.  Pain in left groin from overhead squats and swollen right wrist from falling on Monday.  

4 rounds + 20 cal Rx
Strict ring dips
Pushed hard for that last 20 cal row (48 seconds)
And quads still still burning from those air squats!
m/52/5'11"/200#	

3 rounds+ 20 cals
Did 20 cal run instead of the row and 20 lbs dumbbell for the Turkish get ups

AMRAP 20mins:
20 SDHP (45#)
15 dips
10 Turkish get-ups (25# db)

4 Rds + 11 SDHP 

I think 90% of the 20mins was the get-ups. 

20 cal ellipitcal trainer
15 ring dips
10 turkish get-ups, 26lbs dumbbell

2 rounds + 20 cal - 15 dips - 5 GU

There is no way to do get-ups fast. Still, my score was not very good.

Did yesterday’s DL WOD. Results there. 

Subbed/scaled:
400m run
15 bar dips 
10 Turkish get ups 35lb round 1, 30lb rounds 2 & 3

3 rounds 
m/35/5’-10”/175lbs

Hated it so much I loved it!

4 rounds @ the buzzer

Thanks CrossFit and the community! Been doing this for almost two years and it’s been life changing! Lol only posted twice. Maybe that will change with the new year. 

3+ 10 cals
35lb kb 

35/M/6’4”/266
2 rounds + 38 reps

3 rounds in 31:54

127 HR AVG BPM
156 HR MAX BPM
488 CALS

RX 2 Rounds 8 TGUs

TGUs were shockingly slow!

20-cal. row (subbed 50# KB SDLHP x 40)
15 dips
10 DBTurkish get-ups -  50-lb. DB 

—2 rounds + 40 SDLHP + 15 dips

M/46/6'2"/185#

Rx'd 
4 rds even...love me some TGU's!!!

3 rounds + 37 reps in 20 minutes of:
20-cal. row
15 assisted dips
10 dumbbell Turkish get-ups, 25#

Scaled/subbed to:
25 2x20#DBS SDHP for row
45#DB for TGUs

4rounds + 42reps

RX：3R+36.
https://youtu.be/H11mhzcxaGQ

Did 2 rounds a 5 reps. Subbed row for 20 cal run.

I took much time doing the turkish get up because I was doing them badly

Limited time, equipment and ability, arms and shoulders still fried from last couple of days, so I had to modify this one to: 

Complete as many rounds as possible in 20 minutes of:

20 DB SDLHP | 2x9,5 kg DB
15 bench dips, feet on ground 
10 dumbbell Turkish get-ups | 7,5 kg DB

SCORE: 3 rounds + 20 SDLHP

Completed 5 rounds in 33' 09''. Scaled-down, but still brutal ... 😲 Can't imagine what a RX'd version feels like....
I still have one last 10 km run to do, before the year ends... 
CrossFit was one of the best discoveries of 2020. Not all was bad. Thank you for all the work, tips and resources 🙏 take care, stay safe. 

Did 3 rounds 36 reps, was pretty close to 4 rounds. Subbed row for 20 cal run.

My 2nd run sucked, and my wrist was hurting in the third round of tgu but that's only because I'm used to doing them with KB instead of DB

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - a monostructural movement that would be right in that miserable Glycolytic/mid-distance pathway
Dip - pushing with an emphasis on shoulder extension
Turkish get-up - changing orientation with an emphasis on unilateral loading

WHAT ABOUT THE FORMAT
Fatigue the entire body, fatigue the arms, then use that fatigue to challenge your overhead/lunge shapes

TECHNIQUE SCALE
Same format, pick two of the movements

CONSISTENCY SCALE
AMRAP in 20 minutes of:
20 one-arm overhead lunges
15-cal. row
10 push-ups (slow)

INTENSITY SCALE
Do 5 rounds, each for time, rest as needed between

MY STUFF
I did 4 rounds, subbed 150 single jump ropes for the row, and 35# for the tgu.

GENERAL FEAR LEVEL: 6