CFWUx2
34:54
HS hold 6 min/rnd 6*30s+30s rest
+30 burpees/rnd

33:27 Rx'd 

3 rounds for time of:
2 min. in a handstand hold

1:09 + 0:51, 10 burpees
0:47 + 0:40 + 0:33, 15 burpees
0:53 + 0:39 + 0:28, 15 burpees

16:17

2 rounds only. 80 burpees. 
36:14

29:46 rx’d back to wall, 75 total burpees 
round 1: :50, :40, :40, :50 20 burpees: 7:30
round 2: 40,35,40,35,30sec. 25burp: 17:32
round 3: 40,35,30,30,36,9sec/30 burpees

Last two times I did this I scaled to 2 minutes total handstand hold per round. So I guess that’s a PR since I did the firs 6 minutes of holds plus burpees in 17:32, and last time the scaled WOD (also 45 total burpees) took 18:34...

176cm./177lbs./LVL42

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

20:35 - Rx (hold on wall, 3-4-5 breaks)

28:08

last time was 30+ 

@home, subbed 24# shoulder press+ bent over row ladder

9 rounds + 15 reps

Rx 
14:43

20 burpees 
2:00/1:00
1:30/1:30
1:30/1:28/0:02 😒 Damn!

20:22
20-25-20 burpees
I had a mishap in the 2nd round which caused me to do more burpees

23'00" - Rx'd

Round 1 - 60" + 60" + 60" + 15 burpees
Round 2 - 45" + 40" + 35" + 30" + 30" + 25 burpees
Round 3 - 30" + 30" + 30" + 30" + 30 +30" + 30 burpees

Brazilian - Male - 44 years - 171cm - 84kg

19:58 Rx

M/28/6’1”/200lbs

For time:
1 round 3 min. of handstand hold
1 round 2 min. of handstand hold
1 round 2 min. of handstand hold
AFSAP, 5 burpees for each set 

5 sets, 3 sets, 4 sets 
22:59

Loved this work out.  Unfortunately forgot to keep track of how many times I dropped down.  I did these freestanding, and the first attempt was 1 minute and after that they dropped to about 30 seconds each round.

Subbed plank after failed on HS then did 15 burpees after each round. 

42 / 6’0 / 195

14:23 RX against a wall
25 burpees
3:00
1:45/1:15
1:45/1:15

39M 5’9 175

RX (against a wall)
MAY 2021 - 18:49 (5:58 6:45 6:06) - 4, 5, 5 sets
MAR 2020 - 21:47 (6:21 7:52 7:34) - 4, 5, 5 sets

Well I did 9 min handstand, every time I fell 5 bps

Done in 22 mins and from 22 to 23 asmany bps as possible 

Like 30 40 segs of rounds, did like 16 times 80 or 90 bps 

Rx’d   14:21

*against the wall.

Rx , leaning with back to wall
Time: 19:17 
Sets : 6, 6,6

Didn't do exactly 6 sets each round , but  instead pretty much just practiced handstand holds for three minutes ...
Probably broke it up even more than 6 , it got pretty hard , I need to work on tightening core while in handstand.

Hate static holds, so modified:
3 rounds
50lb DB waiter walk, 100yds per arm
20 pushups
20 sit-ups
21:17

Well, that was ugly. 
2 rounds of 2 min handstand holds, back to a wall. 
19:09, with 25 and 30 burpees
Shoulder strength has always been a weakness of mine, but this was ridiculous. 

20:42 Rx

Rd 1: 3 sets, Rd 2: 4 sets, Rd 3: 5 sets

I haven’t done a lot of HS holds in the last few months and it shows. When I did this workout last year, I got 17:35, and HS holds in sets of 2/3/3.

Also slower than my 2019 effort: 20:10, 3 sets each

M/53/6’1”/200

15:22 (intermediate)

Intermediate

2 min holds
15 burpees
20 burpees
20 burpees

17:39

M/30s/225

Rx’d against wall: 27:48 / 75 burpees

200304: 36:18 / 105 burpees

190818: 37:37 / 100 burpees

Intermediate
3rds: 15:42
2 min HS Hold AFSAP

15/20/15 burpees

modified 

3 min of handstand hold +25 burpee
2 min of handstand hold +25 burpee
1 min of handstand hold +20 burpee

17m23s

thanks

27:40 
R1. 25 burpees heels to wall
R2. 25 burpees heels to wall
R3. 20 burpees toes to wall

M 50/190/6’
23:28 as rxd.  Yuck!!

21:17
20/20/25

200304 Compare to:
22:51
20/20/15

190818 Compare to:
24:51
20/25/20 burpees

M/56/6’1”/180

3 rounds for total time:

Accumulate 3 min HS hold (feet against wall) per round in as few sets as possible, then
5 burpees for every set

Rx: 18:14

Sets: 3/5/6*

*REALLY underestimated the difficulty of this WOD

‘Red Tiger’
For time:
20 squats
100 double under

20 push-ups
100 double under

20 alternating pistol
100 double under

20 lunge
100 double under

20m handstand walk
100 double under
-12:35

보이지 않고 확실치 않은 목적지이지만 
한발씩 걸어가자.

2,2 and 3 sets 10,10,15 burpees
15:17 Rx
M 54/68”/157 lbs 

Sc back2wall HS on running 3 min clock. Probably more like a full 2 min HS...
3/4/2020: same scale 14:15/50 burpees
Today: 17:24 (5:37/6:35/5:12) 4/5/4 = 65 burpees...hero wod yesterday had some impact!

3 rounds for time of:
3 min. of handstand hold in as few sets as possible (AFSAP) |Wall-facing, feet against the wall
SCORE: 20'31'' (2 sets per round) 
 --
Very nice WOD 👍 I like handstands and doing as few burpees as possible is a great incentive.
1st round was split into 2' + 1', two remaining rounds were split into equal halves, so 30 burpees total 
3 km easy run in the morning

21:08 Rx
3 sets, 4 sets, 4 sets

Wut. Just. Happened.

Did Manion, results there.  No way I’d have done 7 rounds if it wasn’t a hero WOD. 

25:22 - feet against wall for the holds
4-6-6 sets = 20-30-30 burpees
200304 was 28:50 - exactly the same as today (4-6-6) except longer breaks between HS sets
m/53/5'11"/200#	

Intermediate Option, back to wall.
3/4/4 sets
Took somewhere between 26 and 31 minutes as I forgot exactly how many minutes were on the clock when I got started.  Very humbling indeed.

So, my first goal was to hit at least 30 sec for the 1st two attempts in each round - achieved and surpassed. Second goal was to keep it to no more than 5 sets per round - achieved. Too much rest time between attempts though.  Burpees were awful, legs are still destroyed from Manion. On a side note, nearly all my burpees, handstand work, and types of push-ups are done using push-up bars - it's a right wrist thing.  Not sure what kind of impact that has, but I'm sure it has some.

Compare to 200304:
Don't have the data, but I remember not being able to string together more than about 20 sec at a time after the first round.  Had to do a lot more burpees last year.

18:33 Rx (feet against wall)
5/10/10


Compare to:
17:12 Rx
5/10/10

Simple and painful training!
Obrigado!

17:10 
Rx 

HS hold against wall ( 3 rounds of 3 min accumulated)
20:52

Burpees = 15/15/20

Rx back against wall 
27:14
all 3 rounds in sets of 4
way over estimated my abilities!

M/46/6'2"/180#

Rx'd feet against wall that is
10/10/10 in 14:56 took a little extra time before starting next set I think that helped keep it to 2 sets per round...compare to was 10/20/15 in 15:54

I spent time working on hs holds with feet off the wall.
Bailed on the burpee aspect

Beginner Option:
3 rounds for time of:
2 min. of plank hold. Complete in as few sets as possible (AFSAP).
After each round, perform 3 burpees for each plank set.
round 1 set (3-burpees)
round.2 sets (6-burpees)
round 3  sets (9-burpees)
15:00 min

3 rounds / 3 minute hold
3 - 4 - 5 sets
31:10

Rested about 1-min rest between holds, and it did not pay off. I probably should have scaled to 2-min holds.

3 rounds, 2 minute hold

17:13 - 3/4/4

200304 - 19:25 - 3/4/4

RX:
r1: 1 set.
r2: 2 sets.
r3: 2 sets.
https://youtu.be/6Vdckay_2J4

scaled
3 rounds
1:30 HS holds AFSAP (2 failed HS attempts counted as a set)
5 burpees per set
r1: 3 sets
r2: 4 sets
r3: 3 sets
total time- 10:26

Intermediate option. HSH against wall. We're the minutes on the hold supposed to pause every set break? More of a running clock for me, this was definitely a check the box type a.m. workout.

2 sets 
5 sets
7 sets

12:44

The handstands got really tough, but the burpees were no joke as my legs are still destroyed from yesterday. Will gladly be playing golf tomorrow instead of WODing! 

Que legal , obrigado Ricardo 

Boa surpresa, ter as dicas em português 👍 Obrigado!

Pregnancy Scaling

3 rounds for time of:
2 min. of plank hold or Mountain Climbers hold (hands on a box if needed)

Complete in as few sets as possible

After each round, perform 3 Up&Down ( hands on box if needed) for each plank set

Great tips video. I agree this wod will make me happy by the end

Champions Club Scaling Notes

RANT
The Colts got a good one!
https://youtu.be/EnYikqMLWZw
(w/f safe except for Minnesota fans)

WHAT ABOUT THE MOVEMENTS
Handstand hold - overhead pushing with a humbling emphasis on stamina
Burpee - conditioning movement, emphasis here on moving your body in a big range of motion considering the other movement is zero range of motion

MAIN DECISION
Am I good enough at handstands to make this workout do what it's supposed to do

TECHNIQUE SCALE
5 rounds
2:00 freestanding handstand practice
1:00 max reps burpees

CONSISTENCY SCALE
As is

INTENSITY SCALE
5 rounds of:
12 burpees
Max duration handstand hold in 10 breaths
*rest a bit between rounds

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: run 200 meters, 20 one-arm dumbbell strict press
Lower-body - sub stationary bike effort for burpee

MY STUFF
Man this was bad today, but I appreciate how CrossFit will always expose a weakness. Mine is overhead stamina. My first hold was for about 45 seconds, then it was in sets of 30. I realized pretty quick that I wasn't going to get a good stimulus out of this format so I played around with a few different options before settling on overhead dumbbell walk (with measly 25-lb. dumbbells, which I had to break up still) and 15 burpees. 

GENERAL FEAR LEVEL: 5