CFWUx2 10s 10dus
4r +2 rope +14 pistols

36 / M / 5'9" / 133lbs

Kipping pull-ups x10
Squats x20
Single-unders x40

5 rounds

7 + 12

8 pullups
20 alternating pistols, to bench 
40 double under 

10 rounds Rx

3 rounds plus 16 reps
No 15’ rope, so subbed 7’ legless rope climbs for each climb. 

Finally made this up. Sc to air sq. 3+1/-/-
Finished the 4th round untimed

October 5th, 2021

wu: bike, scales and planks, pvc
skill: triple under

wod:		amrap'20
			2 strict pull ups (no rope)
			20 band (violet) assisted altern. pistols
			40 du
				6 rnds + 21 du

post: bike, stretch

6 rounds plus 13 reps with pistols to 12” butt target and 12’ rope climbs from seated so starting legless each climb. Should have pushed for that 12th pistol on round 7 ;) Did this low on calories: had a bowl of cereal at 5:15am, worked out at 1:40pm...

Felt way better than I did in 2015, that year was rough. Tore my labrum that summer and also let life bring me down so I wasn’t wodding by the end of the year and weighed about 205! Never let an injury, whether emotional or physical, stop you from being your best self! 

182/42/176cm

Scaled version but kept the DU's in:
8 Rounds + 2 lying to standing rope climbs

6 rounds 
6 towel pull ups

7 plus 2.  Legless climbs on a 6 ft rope

Rx
7 rounds 

4 rds + 1 rope climb in 5th (used cargo net to help with pistols)

M/35/6'/175#

Modified to three legless rope climbs from seated position to 10'; all else Rx

6+2

Deo gratias

Scaled, poleas con contra peso 4 veces 8 ft 70lb 45 n 25 plates

20 pistols 
40 du

6 rounds

23y 175cm 82kg

As rx’d, 5 rounds + 10 DU.

Tried to go at a reduced intensity, just keep moving…but it’s hard to pace too much when you get into the WOD.  I did take some breathers and breaks, so probably went at 90% - it felt hard nonetheless.  These have all become mini-goats in recent years.  I can do rope climbs but they jack up my heart rate; I can do pistols – after some ankle mobility – but my left leg lately sucks at them; I can do double-unders, but I’ve had a lot more trip-ups lately.  Add to this a wonky left ankle and I almost didn’t even do this one.  It went about as well as it sounds from that analysis…

48m/5'10"/180

6 Rounds complete + 2 rope climbs
RX 

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

7 rounds - Rx

Subbed 3 rope climbs to 11 ft. ceiling. All else Rx.
8 rounds + 2 reps 

Subbed 3 11-ft rope climbs for 2 15-ft climbs; scaled to 80 single unders per round:

4 + climbs + pistols

42 / 6’0 / 190

RX, 4rounds +11

M 51/190/6’
6 rnds.  Pistols were done standing on a 24” box.

6+15+2. No rope or pistols. 
15 pullups
20 single leg step ups on 24” box
80 singles

completed 8/20 in the a.m. before 8/20's WOD. subs galore. no rope, went with x5 chin-up w/ leg lift for each climb. pistols off 24" box. DU as listed, but counted attempts in the x40. 

4 rounds plus two "rope climbs". The DU's were brutally slow with round 4 taking almost four minutes. Just did not have it for this one. 

AMRAP 20min
10 Commando pull-ups and 10 knees to elbows
20 Toenail squats, alternating
40 DUs
4rds + 10 PU/K2E + 6 Toenail squats

Finished 5th round for good measure.

4 rounds + 4 Reps in 20 minutes of:
15-ft. rope climbs, 2 ascents
20 assisted single-leg squats, alternating
40 single/double-unders

8x [pull-up + knees to elbows]
20 1-leg squats down to 12" box
40 double-unders
14 DUs short of 5 rounds

I actually did more like 25 mins and 7 rounds: messed up the timer during rd.2, so I started the clock all over.

20 min AMRAP: 8rds + 13 reps

2 Rope Climbs (~12ft)
20 Alt. Single Leg SQT (to bench)
40 DU’s

Gungnir
33-27-21-15-9 reps for time of: 
DB’s squats
ring-dips
-13:24

진정 우리들의 발할라는 존재하는가? 그렇다면 발킬리여 날 그곳으로 데려다 주소서~

Scaled to rounds of:
10 strict tuck pull-ups 
20 single leg squats to bench
120 SU

8 + 10 pull-ups 

8 rounds
2 sets of 4 strict pull-ups (narrow mixed grip)
pistols to bench

Many modifications:
--
As many rounds as possible in 20 minutes of:
2x 10 inverted rows + 10 hanging knee tucks 
20 single-leg squats to bench, alternating
40 jumping jacks
SCORE: 4 rounds +  10 inverted rows + 10 hanging knee tucks 
--
Completed round 5 and called it. Sluggish...
5 km run in the early morning

6 rounds + 12 pistols Rx'd
151217 was 7 rounds + 6 pistols. 
I remember doing this back then - it was a kind landmark WOD for me - was happy to hold a good push for the whole 20 minutes.
m/53/5'11"/200#	

AMRAP 20 mins
5 lay to stand rope climbs
20 alternating legged pistols
80 single unders
8 Rds

Pistols still aren’t deep enough but at least I don’t fall over. 😆

3 rounds 

sub for rope climbs ring pull ups 15x2
cant do double unders so did singles 80
cant do single leg squats so had assistant band 

Rx’d: 5 rds + 2 rope climbs 

22 minutes

5 rds

10 strict pull-ups ilo rope climbs

6 rounds + 9 pistols

Complete as many rounds as possible in 20 minutes of:
12’-ft. rope climbs, 2 ascents
20 single-leg squats, to box alternating
40 double-unders
5rds+5

Beginner, subbed 5 assisted pullups for 2 rope climbs,

8 rounds + pull-ups and 10 squats.

du=10cal bike.：8R+3.
https://youtu.be/jF9FQ0Se0l4

Globo scale: If you do not have a rope for climbing, sub either 10 towel pullups, 10 l sit chinups, or 15 strict chinups per round.  You can also sub 8-10 one handed pullups with the other hand holding on to the wrist of the hand on the bar.  If you do not have a pullup bar do inverted rows off a door or a sturdy object using a towel, or do heavy inverted rows with dumbbells.

Pistols: scale to abilities here.  Use a 5lb plate under the heel and counterbalance with an iron 5 or 10 lb plate held out in frint of you, do deep box/bench step ups, or band or rack/doorway assisted pistols.   Or do air squats.

Jump rope: if you dont have one do 40 tuck jumps per round.  

Bodyweight subs: see above.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Pulling with skill/odd object, squatting with unilateral loading, jumping with accuracy and elasticity; mixed together in a workout that will be metabolically demanding for people good at this stuff and serve as more of a practice day for people who aren't.

MAIN DECISION
Keep the movements/reps and extend the time cap, or keep the time cap and modify the movements?

TECHNIQUE SCALE
As listed, extend to 25-30 minutes. Pistols can be to a box, or even rolling pistols.

CONSISTENCY SCALE
Don't alternate the pistols, do 10 straight on one side and 20 on the other. Double under have to be unbroken or set doesn't count. Rope climbs could be legless.

INTENSITY SCALE
AMRAP in 20 minutes of:
1 rope climb
20 lunges
20 plate/box jumps (touch-and-go)

INJURY SCALE
Upper-body - Intensity scale, just sub one-arm ring rows/rope rows for climbs
Lower-body - AMRAP in 20 minutes of: 1 legless rope climb, 10 pistols/pistol progressions on good leg

MY STUFF
Didn't count rounds but I went for 23 minutes and some change. Pistols were on a box and rope climbs were legless. I still have trouble squeezing my butt on double under (singles is fine).

GENERAL FEAR LEVEL: 6