CFWUx2 
5r +4 reps

March 17th, 2022; midday

wu: bike, balance board

wod:		amrap'10
			15 wbs 6 kg
			3 rope climb stand 2 floor 2 stand
				6 rnds + 15 reps

post: walk, crosser, stretch, bike

15 wbs+ 10 strict pull ups= 4 R +15 reps

20 minutes of SLIPS practice instead: 
3 rounds:
2m scales: :20 each way r1,2, :15x2 each r3
1m alt. Pike toe touch in crabwalk position 
:30 pigeon each side
1m free HS praftixe
1m gymnastics plank
1m rest

Rx
9 rounds + 2 wbs 

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

7+12 - Sc (subbed the ropeclimb for 1 8ft legless rope climb + 1 foot wrap + 2 up downs on the rope. Had to go up and down stairs from the basement to garage for wallballs)

5+11 s
RX WB
4 alternating grip jumping pull ups (2 each side) 

F/25/5’5/140
CrossFit AFK

M/52/5'11"/175#
10+5
rx

subbed:

15 thrusters, 25# dbs
15 pull-ups

3 1/2 rounds + 9 pull-ups

no access to a 20lb med ball, used an 18lb'er. no rope - subbed L-sit pull-ups x5 which turned into strict pull-ups towards the end. completed after the crossfit total 211228.

7 rounds + 15 wall balls. 

M/35/6'/175#

8+5 
(Rope climb modified to 10 ft. from seated position, legless)

Deo gratias

☆CFHIM 6R (10R 15:26)

Wall Ball 10 kg
Legless Rope Climb
6 Rounds

15 wall balls with 10lb med ball (heaviest available)
10 ring pulls
6 rounds. 

Home & busy version 
AMRAP 10
15 crush grip DB thrusters 15kg
3m reverse bear crawl DB drag

8+2

M 51/195/6’
8+4.  #20 wall ball 9’ target.
15’ rope.

7+9 reps

Rx’d: 8 rds + 2 reps

9rds

15 WB (20lbs)
3 Lying to Standing Rope Climb

6 or so rounds 
15 thrusters with 20-lb baby
max ring rows while wife does thrusters 

9 rondas +5 el rope climb lo hice sentado y leggless, no pensé que me cansaría tanto 

Subbed 5 L Pull-ups per rope climb. Wall ball shots unbroken.
7 rds

M48/5'7"/168#

8 rounds

Modified:
10min AMRAP:
15 Wall Balls, 20 lbs, to target on 9ft ceiling
5 L-Pull-ups from rope

10rounds + 5

M/30s/225lbs

Modified:
--
Complete as many rounds as possible in 10 minutes of:
15 DB thrusters w/ 2x 7,5 kg DB
10 hanging knee raises 
SCORE: 8 rouds + 4 thrusters 
--
Completed 10 rounds and called it
10 km bike ride pre-WOD

DB thrusters x 20lbs, rope pull-ups x 4
10 + 7

Scaled to rounds of:
15 2x20#Dbs thrusters
5 knee tuck pull-ups 

9rds + 2

9 rounds + 4 reps Rx'd in a cold drizzle
m/53/5'11"/189#	

Rx: 6 rounds in 9:58

Family partner WOD modification (alternating movements) amrap10
15 baby thrusters (20# baby)
max ring-row 
5+4 

Back was NOT having the wallballs. 

15 squats
5 pullups

16+11

15 DB thrusters, 2x 16lb dumbbells
5 L pull-ups
9 rounds

Scaled pyramid double Helen. Results there. 

58 yo m 5’5” 149 lbs

17 days to thr

Complete as many rounds as possible in 10 minutes of:
15 air squats
3 rope pull from supine to stand

10 circuits

6 rounds in 10 minutes of:
15 wall-ball shots
3 Strict Pull-ups

Subbed 1 legless rope climb to 11 ft. ceiling.
10 rounds + 4 reps 
M/43/5’8”/165

Subbed rope climb with 10 T2B

5 rounds + 5 T2B

10 rounds subbed  #20 vest #20 ball 9 ft ceiling legless

ELEGANTE <3

Sub/scale:
15 dumbbell thrusters, 2x20lb
5 towel pull-ups 

7 rounds + 15 

15 wall-ball shots
1 rope climb, 12 ft rope  was iced up went to laying to standing.
14-lbs ball to 10 ft
6-rds

9+11
15 wbs: 6kg (14lbs) medball 
3 strict chin up

5 Rounds + 15 wallballs

8 kg medball
10 ft 

Globo scale: If you don't have a rope sub 5 towel pullups or 5 l sit pullups per rope climb.   If you don't have a wallball sub dumbbell thrusters 15/20lb dumbbells, with explosiveness. 

Busy gym: spend 5 minutes working on pullups or towel pullups, then do an AMRAP 7 of dumbbell thrusters. 

Bodyweight/equipmentless sub: AMRAP 10 12 burpees 5 l sit or towel pullups.  10 towel rows can be subbed if a pullup bar or sturdy object isn't available to hang a towel. 

RX:10R+8.
https://youtu.be/YdT4vwbB7B4

Champions Club Scaling Notes

RANT
These short workouts can be difficult to scale because you could end up doing this as listed and, after 10 minutes, think "well that was dumb, I didn't feel like I got a good workout in." It helps to remember that there is always something assumed when they list these workouts. And maybe I need to include an ASSUMED section on these notes. Actually, yeah, I'm just gonna do that.

WORKOUT THEMES
Short and medium. Pulling with skill, clearing an obstacle, pushing an odd object, jumping with a ton or ROM are also themes.

ASSUMED
15 wallballs in a row can be maintained throughout, and rope climbs are basically a rest station.

MAIN DECISION
Are my rope climbs good enough to make this a high intensity workout?

TECHNIQUE SCALE
10 rounds as listed, lose the timer, use the rope and practice the wrap, don't go to pull-ups or ring rows.

CONSISTENCY SCALE
10 rounds as listed, still time it though. Use any kind of strict pulling (pull-ups, ring rows, rope pulls) as a sub. Wallballs have to be unbroken.

INTENSITY SCALE
Sub 6 burpees for rope climb. Otherwise as listed.

MY STUFF
I think I'm probably going to half-cycle for a bit. Feeling like I could use one. Did legless rope climbs, worked on going as low as possible on wall balls. 6-7 rounds maybe? Lost track, didn't push anything.

GENERAL FEAR LEVEL: 8? Maybe 7