CFWUx2
29:18

24:37 RX

36:35 Rx’d 
sucked!!!

42:00
strict pull ups

did 1/2

14:06

22:47

27:20 RX
7:19 / 9:35 / 10:26

31:37 rx’d (no warmup) started under 10m/round but pushups and running got slower. Broke pull-ups 8/10/12, broke pushups into 8’s round 1, 10/9/8/7/6 round 2, and then 5/5/5/5/4/4/4/4/4 on round 3. Squats unbroken rounds 2 and 3. 


178lb/41y/69”

M/25/5'8"/155lb
CrossFit AFK

33:11 - Rx (push-ups on parallettes) 

33:15

Subbed 1500m bike for run

3rd round started at 19:30

24:43 Rx

Rx goal:
23:45

Actual:
Intermediate 
Standard kipping pull-ups (non-butterfly)
26:14
Average lap: 8:45

23:59 s

800m row (too cold outside for me)
15 leg assisted kipping/jumping pullups
20 knee pushups
25 squats

nursing shoulder injury

CrossFit AFK
F/24/5’5/140

24:02 rx

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Run - monostructural movement at a distance a little too far to sprint, but not by much
Pull-up - pulling with skill (core-to-extremity)
Push-up - pushing at midrange with stamina playing a big factor
Squat - squatting with speed

MAIN DECISION
Just a Workout or emphasize a particular aspect of it?

TECHNIQUE SCALE
As is, but maybe decrease ROM on pull-ups to get a good kipping rhythm and cut push-ups a bit - maybe to 30 or 25

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Sprint the run, rest as needed between rounds

INJURY SCALE
Do 5 rounds of either just the run and squats, or just the pull-ups and push-ups

MY STUFF
26:29 as rx'd.

GENERAL FEAR LEVEL: 7

3 Rounds for time:

2´ Run
15 Strict pull-ups
30 Push-ups

Score: 16:58

3 rds
15 stair sprints (basement stair down+up)
10 inverted rows (high parallettes)
20 pushups, strict
30 squats

17:46

I don't know if I'm dealing with post COVID shortness of breath or what, but it's been affecting my workouts for sure. Honestly the WODS kinda help my lungs get bigger breaths, but my physical fortitude is probably diminished due to it.

27:28

35:26, decided to go for the whole thing. Big mistake, this thing sucked!

RX, 29:17
(9:26/9:48/10:03)

26:51 rx’d

34'28''

Rx, 39:57 (11:42/14:20/13:55)

Intermediate Option:
3 rounds for time of:
Subbed 1K Row for Run 
20 pull-ups
30 push-ups
40 squats
27:13

Rx'd
34:18

Intermediate Option
27:42
800m run 
20 strict pullups
30 chest-to-ground pushups
40 squats
8:36/9:34/9:32

Intermediate 
Its icy out here so I subbed air bike for run. 

1km bike
20 pull-ups 
30 push-ups 
40 squats

16:40

Round 1 - 4:35
Round 2 - 5:48
Round 3 - 6:17

M/48/5’5”/188

Intermediate scale, but with strict pull ups

22:59

Pull ups:
6-5-4-3-2
6-5-4-3-2
5-1-1-1-3-1-1-1-2-1-1-1-1 (plus 1 no rep)

Push-ups:
15-10-5
17-8-5 (some pauses at top of plank)
18-7-1-1-1-1-1 (some pauses at top of plank. approx. reps, don’t remember exact)

Probably would’ve finished around 33’ had I gone Rx. The pull ups and push ups would’ve slowed way down.

28:24 RXd

3 rounds in 17:39 of:
Run 400 meters
10 pull-ups
20 push-ups
30 squats

RX:23'45''.(pull-ups unbroken)
https://youtu.be/M45W1p9W7Co

32:58 rx

800m treadmill run
30 hanging rows
40 push ups from knees (did half the first set regular but realized I’d be much slower than 10 mins a round)
50 squats

32:14

Intermediate option 31:02

22:04 Rx’d