CFWUx2
1r

1+29 (179 reps) RX

M/40/5’9”/195#

1R+97 Rx (247 reps)

140 reps
Rx'd

October 26h, 2021; morning

wu: bike, scales + planks, db

wod:	  amrap'15
			25 t2b
			50 burpees
			75 db thruster 5 kg (no wall to do wall balls on)
			  1+42 reps

post: bike, stretch

1R+61 reps/211 reps rx’d (first 25 ttb Ub) 

Very minimal warmup today. Didn’t get the heart rate up until I was into the burpees. Stepped most of the burpees in consideration on my sprained left toe. Sets of 15 on wallballs. 

182/42/176cm 

1 rounds + 80 reps
Rx

1 round + 51 reps Rx

M-28-6’1”-200lbs

1+52 reps

1 + 47 reps

230 reps rx

M/35/6'/175#

1+50 Rx

Deo gratias

SC to doorjam k2e, 15/35/50 rep scheme...
1 round + 15/35/15

Rx : 241 (242 => 26 toes to bar 1rd)

https://youtu.be/sDN17uPJNcg

1+25
middle target T2B 
10# WB

F/24/5’5/140
CrossFit AFK

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

1+75 - Rx
(Did 8-8-9 on 1st set of T2B, best sets I have ever done in a metcon. Unbroken. Burpees. Then 10-13rep sets to get through wall balls. Finished the whole 1st round at 9:10. Then, went for 9-9-7 on 2nd set of T2B, and unbroken burpees again) 

I did not rest well, really tired and have to work after, 

1 round + 25 ttb + 17 bps, finished the round after the 15min

Male 23y 175cm 83kg

At home mods:
v up for t2b
40lb Single DB thruster for WB
1+25+5. Ughhh

~ 15 roll to your keister then throw them toes to the sky | 35 burpees |  50 wall balls 10 lbs ~
1 rd + 3 reps…Tummy & shoulders feeling the 🔥!  Thx for helping get this weekend started right!

Rx’d: 1 rd + 45 reps 

As rx’d, 1 round + 38 burpees (213 reps).

Broke T2B 15-10.  Burpees 21-15-9-5 in about 4 minutes – got to wall ball with 10 minutes left.  Wall ball 25-15-15-10-10 in another 5 minutes.  Second round broke T2B 10-5-5-5 and then just got as many burpees as I could.  Shoulders got pretty smoked during this.

48m/5'10'/180

1+56
35 lb plate thrusters

completed 9/6 in the a.m. no 20lb wall ball so used a 10lb and threw up to about 12' straight above.

1 round + 25 Toes + 11 burpees. 

kipping T2B still trip me up so those took longer than I would have liked. shoulders started smoking on the ball throws!

Beginner, 1 round + 21 burpees

RX, 1R +56rep

RX:1R+90reps.
https://youtu.be/MOfG7DmKqRY

35 años 1.74cm 
1 Rds + 55 reps Rx 

Modified, and using a 10 kg sandbag for wall-ball shots:
--
Complete as many rounds as possible in 15 minutes:
15 hanging knee tucks
35 burpees
50 wall-ball shots
SCORE: 2 rounds, 15 HKT, 9 burpees
--
Completed 3 rounds in 21'24''. Fantastic WOD 👍 . Thank you, I needed this one today. 
This is a smashing combo, even in this modified form. Those wall-ball shots after the burpees... very clever 💪
Rep scheme as RX'd was probably too much for me today; Intermediate rep scheme was the sweet spot. 
4 or 5 RFT of this pattern would also make a great WOD 😲
20 km bike ride in the morning.

Rx 1 round +25+50+18 (243)
M/44/80kg 

1 round + 75 reps 
Rx

15-35-50
subbed 2x16lbs dumbbell thrusters for wall balls
190 reps (10 reps short of 2 rounds)

Took too far that advice to pace myself to keep things moving. Way too slow in the early reps.

Rx

1R+47

That was rough

M/30s/225lbs

Intermediate
15 min AMRAP: 2rds+23 reps

15 T2B (rings)
35 Burpees
50 Wall-balls (20lbs/10ft)

holy wow that was a struggle today 

No equipment scale :25 V-up, 50 burpees, 75 jumping squats & hand-release pushups (in sets of 15): 
1 round + 44 reps

No equipment scale/sub to 25 V-up, 50 burpees, 75 jumping squats & hand-release pushups (in sets of 15): 
1 round + 47 reps

Intermediate
2 Rds

Burner. Nice one HQ!

1+ 25 + 6 burpees

v-ups
burpees
15# DB Thrusters

should have done intermediate 🤔🙄

1 Rd + 36
Some were T2B & some were K2E, 10# ball

Scaled to:
25 toes to dumbell
50 burpees
75 2x20#DBs thrusters

1 round + 92 reps

Pretty scaled down. Wanted to avoid total slog on Sunday morning...
AMRAP 15 min
20 ab mat situps (butterfly)
30 knee pushups
40 back squats (20# bar)

2 rds + 30 knee pushups

58 yo m 5’5” 150lbs

10 T2B
20 Burp
30 wall ball (10lbs 10’)

2.5 rounds in 15 min

Intermediate scale:
15 toes to bar
35 burpees 
50 wall balls - subbed DB thrusters w/2-20lb DBs 

1 round + 15 + 35 + 33
183 reps

1 round +45 reps in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots, 20#, 10'

Complete as many rounds as possible in 15 minutes:
15 knees to elbows 
35 burpees
50 wall-ball shots 16 lbs
1rd plus 30

Complete as many rounds as possible in 15 minutes:
25 toes-to-bars
50 burpees
75 wall-ball shots
♂ 20-lb. ball to 10 ft.

1+35=185

1 round plus 25, 8   I completed 2 full rounds in 25:59 with avg HR 150 max 186

SONIC
For time
Run 1mile+@
50 bar 
Run 1mile+@
-59min25sec

Sure would have been a nice touch and very prudent for CF to post a hero wod instead of this wod for Labor Day and for our newest 13 heroes that passed away recently. Since tomorrow will be a rest day, a hero wod, particularly a new one, would have been great. Guess I’ll do one of the many others! 

Globo scale:  If you do not have a place to do toes to bar sub v ups.  For wallballs, either toss the ball into the air like a wallball but without a wall, or if you don't have a wallball sub 75 dumbbell thrusters, 15/20lb dumbbells.

Bodyweight/equipmentless sub AMRAP 15:  25 vups, 50 burpees, and broken into 5 sets of 10, hand release pushups and jump squats.  Scale as needed. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
How can we set up a workout where even if Chris tries to check the box it won't feel like checking the box?

MAIN DECISION
Do this as "Just a Workout" or emphasize one of the exercises or themes?

TECHNIQUE SCALE
AMRAP in 25 minutes of:
25 toes to bar (cut ROM, keep rhythm)
10 burpees
25 wallballs

CONSISTENCY SCALE
2 rounds as listed, rest as needed between each round. Exercises must be unbroken

INTENSITY SCALE
As listed but Ricky Reps on all movements (go until the intensity would drop then move on)

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 30-sec L-sit, 25 one-arm dumbbell thrusters
Lower-body - AMRAP in 15 minutes of: 15 toes to bar, 25 hip extensions

MY STUFF
1 + 25 + 24 as rx. Used Ol' Floppy for the med ball.

GENERAL FEAR LEVEL: 7