CFWUx2 24"&30"bj to warm up
4r +6bj (+1bj after buzzer)

Men Scaled done as 10min EAMOM

10 x Boxjumps
10 x ring row

M/49/6'2"/185#

Done after PT session this morning...

7:00 AMRAP 
3 strict tactical pullups 
6 pushups
12 jumping air squats 

9 rounds + 2 pullups went unbroken

***programed this wod myself to keep moving for 7:00 like the elites would've

10 rounds Rx

6 rounds RX...did this as the 3rd piece of a session

39 y/o

February 8th, 2022; afternoon

wu: bike, slihps, sg db
skill: kippings

wod: 		amrap'7
			7 box jumps 70
			7 lila band assisted strict fat bar pull ups
			   6 rnds + 6 reps

post: ski, stretch, bike

intermediate

7 rounds + 3 jumps

6+11 reps

6 rounds plus 7 box jumps rx+ with strict ctb as long as possible (until I missed 2-3 in round 5), then gymnastics kip. 

2 wtd strict overhand pullup Emom 10 beforehand: 10lbs.-55lbs. in 5lb increments. 


180/42/176cm

8 + 3 C2B PU in 9th

M/42/140lb

8+3 RX

F/51
24" box
chin-over-bar kipping pull-ups
6 rnds + 3 box jumps

Kipping chest to bar PU, no butterfly's

8rounds 

MaleRX23y175cm84kg

I heard this preview and was wondering what does Bob and his thoughts have to do with CrossFit, and so I listened to the entire podcast. I still don't have an answer. What does Bob and his practice and thoughts have to do with CrossFit. He knows close to NOTHING about CrossFit methodology. All of his examples of challenged with health athletes are marathon runners and triathletes. Newsflash: Greg very eloquently explained almost two decades ago the reason behind their issues. I hear his thoughts about environmental toxins, but let's address the BIG ELEPHANT in the room. 

Scaled to 7 BJ at 24” and 5 CTB pull-ups with mixed grips.  Got through 3 CTB in 6th round.

M/26/5'8"/155lb
CrossFit AFK

9+2 - Rx (Pretty happy with this. Held unbroken C2Bs the whole time. Last couple rounds had to finish the sets out with kipping. Box jumps got tougher each round. A lot of misses. Should have slowed down and probably could have gotten more reps.)

7 rounds Rx'd
m/53/5'11"/193#

5 rounds 

42 / 6’0 / 190

 

Scaled:
AMRAP in 7min
7 box jumps (18” box)
7 jumping C2B pull-ups
7rds + 7

6 + 2 rxd

Rx : 9 rd’s + 7 box jump

https://youtu.be/p5mTs9b7fRs

Done 11/24 after OHS wod.

36" box jump substitute, figured better to go up than down. Hard to touch and go at that height for me. 

6 rounds? Phone timer died about halfway, so just kept going until the last round was complete. 

Modified:
--
Complete as many rounds as possible in 7 minutes of:
7 weighted bench step-ups w/ 2x 12,5 kg DB
7 inverted rows 
SCORE: 7 rounds + 5 step-ups
--
Completed 8 rounds for good measure. 
10 km biking before wod.

Rx’d:  8 rds

3 rounds box jumps
3 rounds assisted pull ups with a green band

24" pull-up
6rds+12reps

Complete as many rounds as possible in 7 minutes of:
28 box jumps
21 pull ups
Rookie

Globo scale: If you don't have a box high enough and you can't stack plates, sub 7 broad jumps 3feet/4feet.  Chest to bar pullups sub strict pullups if you can't kip on the bar. If your gym doesn't have a pullup bar sub heavy lat pulldowns or dumbbell renegade rows.

Busy gym: split the reps 4 min max pullups and 4 minutes of broad jumps or box jumps.

Bodyweight sub: see above. 

7rds+13 or 8+13 (Lost count haha)

7 box Jump(24”)
7 Pull-ups (on tree branch)

*did outside 9 degrees F (pull-up bar was at other garage)

M/35/6'/175#

7+7 Rx

Deo gratias

8 rounds:
5 box jumps
3 strict pull-ups

Cycling and rowing before this

No box- so did burpees. 9 rounds 

7' of:
7 box jumps to 24"
5 ctb pull up (kipping)
6 rounds 7 box jumps

then

6x:
squat with two #25 dumbbells x10

Working thru a few odd injuries causing me some pain.

Decided to do a recovery 2k row on the erg. 8:04

Scaled to:
7 strict pull-ups 
7 alternating step up/box jump

9 rounds + 2

M/50/5'58"/139#

7 minutes amrap:
7 box jumps (30-in box)
7 ring pull-ups
4 rounds + 3 box jumps

playground sub
7 min amrap
3 strict pullups
7 x 20” bar jump overs 
13 rounds

7 rounds + 7

20” box
145# bent over rows

life with a toddler blocking your barbell when you need it

As rx’d, 6 rounds + 3 C2B.

Box jumps felt good after I got warmed up.  Chest-to-bar are still a weakness.  First round unbroken, then strategic breaks after 3-5.

48m/5'10"/180

7 rounds 

Sc to doorjamb pu...6 + 5/-
Kristy did 7 rounds of 8 20" step-ups/5 grey band assisted pu untimed

7 box jumps 24in
5 kipping pull ups unbroken 

8+10

6 rounds, 25inch box/blocks, 6 centigrade 
bit slack on the chest to bar but head reaching over bar

24” box jump ups/step downs
strict pull-ups
7 rounds + 7 box jumps

A good one after yesterday’s Holleyman tribute grinder. 

59/5’8”/155

21-15-9 reps for time of:
DB’s Deadlifts 22.5kg x 2
Strict ring dips
-3:30

7 rounds sub. 24 in. Jumps

Rx
6rds + 11
(3 C2B short of 7 rounds)

M48,5'7",170#

7+2 Rx

Complete as many rounds as possible in 7 minutes of:
7 box jumps (20” box)
5 chest-to-bar pull-ups ( green/blue band)
8+1

Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups
♀ 24-in. box ♂30-in box

8 rounds 

Scaled to
7 min amrap
7 box step ups @ 24"
7 strict pull ups
7 rnds plus 7 step ups/3 strict pull ups
m/51/175

7+3 Rx

RX:9R+9.
https://youtu.be/iYd1xwu2Qdw

Champions Club Scaling Notes

RANT
Probably won't have as much thought going into these this week, as my mind is implanted to Saturday at noon.

WORKOUT THEMES
Short and medium. Pulling with skill and extra ROM, jumping (maybe with elasticity?)

MAIN DECISION
Do I want pull-up stamina to play a factor in the intensity?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 box jumps
15 kips

CONSISTENCY SCALE
As listed, Ricky Rep the pull-ups

INTENSITY SCALE
Sub ring rows for pull-ups to keep unbroken, drop height for box jumps so they can be unbroken.

INJURY SCALE
Upper-body - sub one-arm push press for pull-ups
Lower-body - sub burpee or sit-up for box jump

MY STUFF
15 rounds + 3. 24-in box jump, ring rows (with rope)

GENERAL FEAR LEVEL: 8