CFWUx2 10s 10dus
9r

11+11 Rx

39 y/o M

February 22nd, 2022; morning

wu: bike, slihps
skill: balance board

wod:		amrap'20
			5 strict burpees
			3 rope climbs stand to floor to stand
			30 DU
				11 + 22 DU

post:	walk, ski, stretch, bike

Had to use 7 ft. legless rope climbs. One climb per round. 
7 rounds plus 6 reps.

Rx
13 Rounds + 13 reps 

11R+5+2+15 scaled the rope climb to 2x12’ climb from standing no jump. The final round I did a touch n go set. I started slow and tried to speed up even though my shoulders were burning and kind of holding me back. No warmup. 


180/42/176cm
 

Well I don't have a rope so I did some jump assisted chinups

5 burpees 
8chinups
30du

8 rounds

Male 23y175cm86kg

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

14+5 - Sc (subbed, 1 left foot wrap hold + 1 8ft seated legless ropeclimb + 1 right foot wrap hold, because of basement cieling height)

16 rounds + 5 burpees Rx

M/28/6’1”/200lbs

Complete as many rounds as possible in 20 minutes of:
5 burpees
30 double-unders
12-ft rope climb, 1 ascent
messed up the order

12+21

Subbed 60 DUs and alternated 1 climb / 2 climbs every other on 10-ft rope:

9 rounds + 5 burpees 

43 / 6’0 / 195

M/35/6'/175#

Subbed 1 legless rope climb from seated position to 10'

16 rounds

Deo gratias

RX:22R+4.
https://youtu.be/T6TTu7GpsTI

Completed on 12/5

12rds+4DU’s

5 Burpees
5 Lying to Standing RC
30 DU’s

5 strict pull-ups for rope climb

14 rounds + 5 burpees

11 Rounds + 3 rounds. Rx

Modified / scaled:
--
Complete as many rounds as possible in 20 minutes of:
5 burpees
Alternating sets of 10 inverted rows / 10 hanging knee raises 
30 curb jumps
SCORE: 13 rounds + 3 burpees
--
Completed round 14 for good measure. 
5,5 km hilly run in the early morning

Rx’d: 13 rds + 5 burpees + 1 rope climb

141112: 6 rds and some change

Rx... really enjoyed it! Du flowing like woah with unbroken a few rounds. 
8 + 5/-/- (1:58-3:01/round)

10+5+4. Biceps been sore so subbed 15 jumping pull-ups for rope climb. 

Subbed 1 legless rope climb to 11 ft. ceiling.
18 rounds + 30 reps (24 DUs into round 19).

Run 2.36 miles into
power cleans 50 @ 116#
5:37

18+5
3 strict chin-ups for rope climb

M 51/195/6’
13+6 as rxd.
That was a fun one.

Scaled/subbed
AMRAP 20min
5 burpees
5 commando pull-ups + 5 KTE
60 SU
9 rds

No rope. Tried DU but it wasn’t happening today.

13 rounds + 5 reps Rx'd
m/53/5'11"/190#	

Five rounds for time:
Five burpees
One rope up from the ground
20 double unders

6:41

Sub/scale:
5 burpees 
5 L pull-ups 
30 jump double taps

14 rounds + 22 reps

20 minutes amrap subbed/scaled:
5 burpees + 15 towel pull-ups + 30 single-unders
5 rounds + 19 reps

subbed x5 K2E + pull-up for each rope climb, had to be unbroken to count. 

10 rounds + 5 burpees + 5 "rope climbs"

300 DU's is a new single workout record! Had my longest streak to-date doing one of the rounds unbroken! 

Started…with no goal other than to move. 4min in….child said “I’m up!” from her nap. Oh well. Was just trying to check the boxes today

21-15-9
kb swings, 53#
box jumps, 24”
med ball cleans, 20”
10:09

Scaled to rounds of:
5 burpees
5 strict pull-ups + 5 knees to elbows 
10 DU + 60 SU

12 rounds + 5 strict pull-ups + 5 knees to elbows

12+3 wore 20lbs vest, 2 9ft rope climbs, and 60 singles 

Complete as many rounds as possible in 20 minutes of:
5 burpees
15-ft rope climb, 1 ascent (12’) what I have)
30 double-unders
9-rds

amrap in 20’
5 burpees
6 single arm row/arm
60 single unders
10 rounds 3 burpees

Champions Club Scaling Notes

RANT
Who's got it better than us!?!

WORKOUT THEMES
Light and long. Changing orientation, clearing an obstacle, jumping with accuracy. Not letting stamina get in the way of intensity.

MAIN DECISION
Keep rope climbs/du's and sacrifice intensity or scale it?

TECHNIQUE SCALE
As listed, maybe cap the jump ropes at 1 minute, extend workout if needed

CONSISTENCY SCALE
Sub pull-ups for rope climb and sub plate box jumps for double unders

INTENSITY SCALE
10 rounds as listed, rest 1 minute after every 2 rounds

INJURY SCALE
Pick 3 movements you can do at full capacity that stamina won't play a factor until towards the end.

MY STUFF
Checked the box of all boxes today. Legless rope climbs for the most part. Mind was not on exercise.

GENERAL FEAR LEVEL: 7, maybe 8

Globo scale: If you don't have a climbing rope sub 5 towel pullups, 5 L sit pullups, ot 5 strict pullups and 5 toes to bar puler rope climb.   If you do not have a jump rope sub jump double taps.

Busy gym: spend 10 minutes working on some sort of pullups, then AMRAP 10 5 burpees and 30 double unders(or sub). 

Bodyweight/equipmentless sub: sub towel pullups or other pullup sub for rope climbs and jump double taps for double unders. 

21 rds + 4 Rx