CFWUx2 
19:26
35lb lunges

7:20 Rx

March 13th, 2022; morning

wu: bike, slihps
skill: sg db

wod:			5 rnds
					50 du
				15 m sg db oh walking lunges 16 kg 
					7:06

post: walk, shoulder accessory, stretch, bike

16:28 Rx’d

7:46

8:50 
First 50 du unbroken
2 left 2 right 5th both
8 n 8meters instead of 15, with an overhead obstacle

Male 24y175cm86kg

10:37 rx’d.
Too many trip ups on double unders (none UB) and obstacles on lunges (L shaped 25’ course down and back under pullup bars). A few really crazy stretched out long lunges to get over the line! Fun stuff. 

Got tough on the feet, legs, and lungs. Moved pretty well through this despite the balance challenges I didn’t break any 25’ lunge...may have done 6 rounds though I don’t know now looking at numbers from people I usually compare to....

180/42/176cm

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

7:11 - Rx (went left arm for the whole 50ft, 25ft down and back, on 1st two rounds, then right arm for the whole 50ft on next two rounds, and split the last round left and right at halfway. Tripped on second round and last round of double-unders. The lunges going into the jumprope was viscous on the quads.)

6:41 Rx

M/28/6’1”/200lbs

☆CFHIM 8:56

M/48/5’7”/180
scaled  to 25# dumbbell 
Rested about a minute between each round. 
17:16

M/ 47/ 138 lbs/ 5’-6”
I decided to use 45 lb DB instead of the 50. 
Completed in 7:24. This one was harder than I thought it would be. Similar feeling to doing Fran the first time.
Next time I’ll use 50 lb DB for sure.
I decided to go 25’ and turn around so I would always be able to start the DUs right away. I used one arm each round unbroken (never put the DB down). All DUs were unbroken. 
good quick WOD.

Great video, Obviously new coaches can take away from the movie Adam's passion and excitement for the method and his unique role as coach. Less obvious, I think, is his coaching style that emphasises positivity and engages athletes by name. That is what I took away from this insight into a fantastic member of our wider community. 

Thanks team for the great content.

Heavy Rope Double Unders
Kettlebell - 16 kg
12:10

Subbed 2xSU for DU and scaled to 35#
8:09

M/35/6'/175#

8:06 Rx

Deo gratias

as written, 14:18 compared to 15:00

Completed 12/17

Women’s Rx: 5:38

12:24

Subbed 1.5pood KB for the DB. Otherwise RXd.

12:04.

DUs slowed me down today, couldn't get a good rhythm. Lunges 25' down, switched arms, 25' back. 

5 rounds for time of:
Double Unders, 1 minute
50ft Overhead Walking Lunges, 48 lbs

10:33

10:18

24:53 wore #20 vest #30 DB 100 singles 

Modified
--
5 rounds for time of:
50 curb jumps
20-m single-arm overhead lunge w/ a 12,5 kg DB, alternating sides every 10-m
SCORE: 16'45''
--
10 km bike ride pre-WOD

11.30 RX w/53lb kettle bell

Rx’d: 9:25

180924: Rx’d 15:57

M 51/195/6’
10:00 as rxd.

9:16 Rx'd
m/53/5'11"/189#	

M/47/6'2"/180#

Rx'd 
8:45

9:06

100 single unders
20kg DB 24m

14:46

45# DB was heaviest I had...11:56
(1:54/2:30/2:37/2:22/2:34)

Scaled to 5 rounds of:
16 45# OH lunges in place
10 DU + 120SU

9:21

9:03, modified Lunges to plain WL. 

8:15 - 20lb dumbbell

Adam is the real deal! Great dude. 

M48/5'7"/165#

11:20

5 rounds for time of:
100 single-unders
50-ft single-arm overhead lunge 35 lbs

5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge 25 lbs
14:40

Subbed:

20 Kettlebell swings
8 1-arm OH lunges, left
8 1-arm OH lunges, right
1 pood
10:20

I will not risk any jumping or running until I'm sure this calf is healed. Meanwhile ... C2-D Rower delivery is tomorrow!! Woo hoo!!

Subbed jump double taps 
lunges as Rx 50-lb DB

9:03 

Para ser un wod "corto" es bastante retador 
7:44 RX'D... 
Vaya que te acelera

Globo scale: If you can't mark off a 25 or 10 foot straight line to do the walking lunges do 16 stationary lunges with the dumbbell overhead, alternating hands after the 8th rep. Double unders sub jump double taps or tuck jumps.

Busy gym: see above 

Bodyweight/ equipmentless sub: 5 rft 100ft walking lunges (or 32 stationary lunges); 30 double unders or sub.  Post wod spend 5 minutes on handstand holds and walks. 

RX:6'54''.The skipping rope broke
https://youtu.be/VfrrEn11GpA

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and light. Squatting with unilateral loading, jumping with elasticity and accuracy are also themes.

MAIN DECISION
Preserve the jump rope and accept that you might lose intensity on mess-ups, or preserve intensity and lose the jump rope?

TECHNIQUE SCALE
Same stuff, AMRAP in 15 minutes

CONSISTENCY SCALE
Mush everything together into 1 round

INTENSITY SCALE
Sub short plate jumps/curb jumps (touch-and-go) for double unders

INJURY SCALE
Upper-body - intensity scale, and just use the one arm
Lower-body - AMRAP in 15 minutes of: 30 one-arm dumbbell push press, 10 pistols

MY STUFF
7:26. Did 20 alternating one-arm overhead lunges with 40#. Messed up on double unders more than I was expecting.

GENERAL FEAR LEVEL: 5

Great video! 
Awesome to see an affiliate that manages well games athlete and everyday people. 
Awesome example.