CFWUx2
31:53

RX 20:25

25 min Time Cap
TC'd 6MU in Rx

27:11
No rower or rings, so used 200 SDHP (45# bar) and bar muscle ups.

20

Did a 42nd birthday workout with some of my gym members instead: 19:49

For time:
21 strict ring dips
21 chest to bars
420 meter run
42 wallballs
420 meter run
42 wallballs
420 meter run
21 chest to bars
21 strict ring dips 

Tough WOD, and I reminded myself how bad alcohol is for performance by having 2 beers at lunch -4 hours before the WOD. Side ache after the first run! Goal was sub 20

42/69”/177lbs. 

Subbed run for row: 17:30

Rx'd/38/M/175cm/81kg
20:52

18:30
2k Row
100 Sandbell Over the Shoulder throws
20 TRX Muscle Ups

M 29/6'3"/280

14:42 Rx


10kg ball though

For time:
Row 2,000 meters
75 wall-ball shots
20 c2b pull-ups + 20 dips
♂ 20-lb. ball to 10 ft.

2:09/500m rowing
20:10

M/35/6'/178#

23:27 Rx
(First muscle-up at 16:00. First workout post-vacation.)

2000m Row
100 Wall Ball 8kg
20 muscle ups 

19:18min

2000-m Run
100 Wallball shots 8kgs
20 Bar M.U

Score: 24'30"

Subbed BMU for RMU otherwise RX - 21:49

M / 42 y/o / 75kg / 1.7m

This was hard.  time 25:02

Unfortunately I only own a 15kg medicine ball, and I think that definitely slowed things down.  

Subbed 3 pull-ups / 3 dips per 1 muscle up:

29 mins

42 / 6’0 / 195

20:43

can’t do wall balls in my basement gym 

2k row
40 Kb Headcutters @ 12kg
20 Ring Rows 

I didn’t set a time but the row was sub 10

No rower or rings, subbed 2000m run and bar MU’s:
21:46

19:44 Rx
m/52/5'11"/200#	

22:07 min

6 kg Wallball
Bar Muscle Up green banded

19:50 Rx
180227 was 24:10

19:50, subbed 20/20 C2B pull-up/ring dip for MU at work. 

20:26:
Row 2,000 meters
100 wall-ball shots, 14#/10'
20 pull ups
20 assisted ring dips

15:44 RX

Equipment subs & modifications left me with 2 rounds:

1000m run
50 wall balls, 10lbs to 12'
10 MU from box

17:55

Rx.
-16:53
Row 7:34
WB 32/20/10/22/10/15
MU 12/4/4

Subbed to 96 cal air bike, 15# db thrusters strict pullups and dips. 
25:02

Scaled
For time:

Run 1600 meters
100 DB Thrusters(2x13-lb)
20 Bar Muscle-ups
_______________
Time;- 16:08:43 min

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

20:37 - Rx

Did the lunge/farmer's carry WOD yesterday.  Today just lifted, as my back felt a little sketchy and rowing seems rough on my back.

Back squats 5-5-5-5:  205-210-210-210#
Shoulder press 10-10-10-10-10-10:  55-65-75-75(8+2)-70-65#

We'll see how the shoulders respond in tomorrow's 3-rep scheme.

customized

2000m row
100 single arm thruster (35 lbs DB)
4x (5 C2B 5 dips)

17m34s

felt pretty good (though I had my doubts going into it!) - thanks 

Subbed 20 strict pull ups and 20 strict dips for muscle ups. 
18:52
row was 7:47

15:28 
Banded pull ups otherwise rx

210307 messed up my back pretty good, so decided against going from rower to WBs again.

Warmed up:

500m row, then 3 rounds:
5 pullups
10 push-ups 
15 wall balls

Then 1000 row: 3:26.5

M/59
scaled 11:33
2k row
50 WB
10 C2B
shoulders couldn’t take more

2km row
100 wall balls @ 20lbs
*pause to go to outside bar*
5 muscle ups and 15 chest to bar

19:05...almost Rx

M/30s/225lbs

Modified / scaled to:

FOR TIME:
200 DB SDLHP | 2x 7,5kg DB
100 "wall-ball shots" w/ 9 kg sandbag (target = around 8 feet )   
20 horizontal rows
20 bench dips, elevated feet 
SCORE: 26'29''
--
Smooth sailing until "wall ball" shots... 😫 legs won't thank me tomorrow. 
Still, I enjoy all these movements, so nice one 👍 but I'll be happy without wall-ball shots for a while ...
No running today

Scaled to:
2000m row
100 wall ball 20lbs to 10'
20 strict pullups/bar dips

18:10

F/57/138
Intermediate 
Sub MU for 10 pull-ups and 10 dips
16:45

22:54 (150x WB w/10#, bar MU)

180304: 21:32 (bar MU)

17:33
1600m run 
100 x barbell thrusters @ 45#
20 strict pullups
20 strict dips
6:13/7:54/3:25
I remeasured my 400m 'track' for the workout 2 days ago, but it might have been a little short since that is a pretty quick mile (6:13) and I was at a moderate pace where I would expect to be around 6:45.

Subbed 
200 SDHP (45#)
100 wall balls (10#)
20 pull-ups 
20 dips 
14:08

20:49
Modified due to equipment:
200 SDHP 20kg
100 plate thrusters 10kg
20 jumping muscle ups

Rx’d   15:07

Subbed 20 C2B pull-ups and 20 ring dips for MU
20:31

Row was 7:23. Glad I paced it to save some gas for the WBS - legs were on fire after those 100.

35/M/6’4”/255

16:37

Row - 7:15
Wall ball - 65/35 - 2:29/1:59
substitute 1 chest 2 bar + 1 bar dip -sets of 5
:35/2:12/1:05/1:02

L2 in Madison was outstanding! Pablo, Lindsay, and Greg are the best! The way they were able to break down movements simply, cue effectively, and be relentless about quality are truly aspirational. I learned so much and look forward to sharing it with those at my gym. If anyone is contemplating the L2, it is definitely worth it. Be ready to go in with an open mind, have your world rocked a bit, but also walk away with the knowledge and confidence to make changes to be a better coach. Thank you Pablo, Lindsay, and Greg!

I decided to re-do 21.1 today and happy to improve by 5 WW to 221.
I may try to get to this tomorrow.

17:47 RX

22:07 scaled. 100 cal assault bike, 100 wbs, 40 pull-ups, 30 dips. Skipped the last 10 dips because I have a weird shoulder thing right now. Extra prehab stuff all the time right now. 

75 kb swings 35#
75 sdhp, 35# kb
50 thrusters, 35# kb
20 strict pushups

14:01

Scaled/ subbed to 4 rounds of:
50 2x20#DBs SDHP
25 2x10#DBs thrusters
5 30# weighted dips
5 30# weighted strict pullups

13:05

As RX 20:48 

RX：18'10''.
https://youtu.be/ZLsoRML6fZc

Low ceiling rainy day modifications:

2K row
100 back squat 65#
100 bench press 65#
20 strict pull up
20 strict ring dip

23:51

I wanted to keep the weight light so I could do a higher volume of reps in place of wall balls.

Row: 7:30
Back squats: unbroken
Bench press: 27-25-21-18-9
Pull ups: 7-5-4-4
dips: 5-4-3-4-3-1 (arms were torched by this part!)

23:23

M/46/6'2"/185#

Rx'd 
20:01...compare to was 20:58

Sub MU for 20 str PU + bar dips...18:43

Also did matt fraser's wow from morning chalkup. Worth a go...
5 Rounds
1:30 work, :45 rest
Assault bike calories
M: 25-23-21-19-17
F: 20-18-16-14-12
Barbell Snatch in remaining time (75/55lb or 34/25kg)
Your score is your total number of snatches. 
Scale:
M: 20-18-16-14-12
F: 16-14-12-10-8

Scaled to 20/18/16/14/12 cal & 65#
7 reps/4/5/7/9

For time:23:40
Row 2,000 meters
75 wall-ball shots 16 lbs
10 from ground scaled 

19:13 Rx

M/28/6’1”/200lbs

Calves still wrecked from 21.1. So now wall balls
2k row 8:10
20 pull ups 25lb weight/ 20  un weighted 

didn’t keep track of time after the row 

subbed/scaled
1600m run
100 20lb backpack throws to 10’ target 
20 bar muscle-ups 

24:42
m/35/175lbs

My score is: 20:21 RX

My score is: 20:21 RX 

Scaled muscle ups to 20 strict reverse chin ups and 20 push-ups.

17:47

18:55 RX

Scaled
2k row 8:15
100 20# WB 10’
20 C2B
38|200#|74”|M

Scaled - 20:14 
2k Row
100 Wall-balls (20-lb. MB)
20 Floor Muscle-up Progression

Subbed for 200 SDHP did pullups + dips for the Muscle ups
8:19

Champions Club Scaling Notes

RANT
Illinois is going to be very tough to beat, but I haven't seen Gonzaga or Baylor play a lot yet this year. Just glad to have March Madness back.

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement, deadlift/push-up shapes, mid-distance
Wallball - squatting without connection, odd object, throwing, jumping with a ton of ROM
Muscle-up - scaling an obstacle pulling and pushing with skill (core-to-extremity), lots of range of motion

MAIN DECISION
Strategize for time or emphasize one of the movements?

TECHNIQUE SCALE
As is, band the muscle-up if needed

CONSISTENCY SCALE
Same format, sub pull-ups/dips for muscle-up.

INTENSITY SCALE
Split into two rounds, sub burpees for muscle-up

INJURY SCALE
Upper-body - run for row, squat jump for wall ball, sit-up (100x) for muscle-up)
Lower-body - For time: 100 pull-ups, 100 dips, 200 sit-ups, split up however strategized

MY STUFF
Split into two rounds, did 800m run each round and 5 muscle-ups each time. 15:15

GENERAL FEAR LEVEL: 7