CFWUx2 10*45pp/sdl*2 5*40kg pp*2 5*95sdl+1sdhp*2
25:00
20lb wb carry
115pp
95sdhp

13:58 RX+ (115# PP and SDLHP)

M/40/5’9”/195#

March 18th, 2022; midday

wu: bike, balance board

wod:			half collin
					  3 rnds
				40 x 10 m slam ball carry 20 kg
				12 strict press 35 kg
				12 box jumps 60 cm
				12 sdhp 35 kg
						24:30

post: walk, shoulder accessory, stretch, bike

19:41 male Rx

400m dumbbell carry, two hands on db always 

Everything else the same 

Male24y175cm86kg

19:34 with 50lb slam-ball and no-front rack on push presses. Broke most rounds 5/7 except first 2 rounds of box jumps and last set of sdlhp. Asthma attacked round 2 but I managed to stay on a similar pace. R1 6:00
-carries killed me after round 1! Not enough food/protein in the past 24 hours for a good performance on this one. 

180/42/176cm

Modificado 
100m sandbag carry 150lbs
12 pp 115
12 box jump 
12 SDLHP 95

13:34 

40# dbs, and subbed:

12 pull-ups
12 push presses
12 bench jumps
12 power cleans

17:17

As rx’d, except 55-lb bag.  16:23.

My homemade sandbag has separate smaller bags inside which are 15, 10, and 5 kg.  Since none of those combinations can get me to 50 pounds, I went with 55.  When I did Collin – 10 years ago! – my time was 36:23, so was trying to keep each round today under 6 minutes.  Unbroken push press, step downs for the box jumps, and broke 8-4 on the SDHPs.

48m/5'10"/180

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

For Collin
18:36 - Sc (Used a 50lb dumbbell on the shoulder for carry instead of sandbag. Dark and icy)

M/35/6'/175#

14:05 Rx

Deo gratias

21:03 95#’s.  M 48

Home & busy version :
3 RFT :
20 SA alt DB burpee + clean
24 SA DB push press 22.5kg
12 step-ups 
12 SA DB SDHP

14'48

Rx...25:07 (7:46/9:29/7:52)

M 51/195/6’
#50 sand bag and push press and sdhps@ #95.
15:55.
That was a fun one. 

RIP Chief

Rx’d: 17:29

Please post the dialog box with the picture of the heroes. 

Scaled/Subbed:
3RFT
400m Medball carry (20#)
12 Push press (65#)
12 Weighted Bench Step-up (25 and a 35# DB)
12 SDHP (65#)
14:37

Only 1 bar, no sand bag, and no box.  Bar weight was lighter than what I wanted as I have not done SDHP since hurting my back. Happy I kept moving through all exercises, but the best part is I completed the workout with no back pain.

Never quit. RIP Chief.

Modified run to 20lb med ball carry on treadmill at 6% incline, otherwise Rx

16:31

M/30s/225lbs

50-lb db, 2x50-lb db press, 24-in box, 2x40 lb db SDHP

18:01

Modified, using 2x12,5 kg DB
--
For time: 
600-m DB farmer's carry 
then:
3 rounds of 
12 DB push presses
12 DB weighted bench step-ups 
12 DB sumo deadlift high pulls
SCORE: 20'27'' (farmer's walk: 11'10'')
--
grip!

Scaled to 3 Rounds of:
400m 2x30#DB farmer walk (treadmill)
15 2x45#DBs push press
12 alternating box jump/step-ups 24”
12 2x45#DBs SDHP

17:08

14:49 Rx'd
with gratitude
m/53/5'11"/189#

14:26, heavily subbed
400m runs
PP 40lb DB’s
BJ 24”
regular DL @135 for sumo. 

3 rounds:

400m WB carry, 20lbs
12 shoulder press, 30lb dumbbells
12 box jumps, 24"
12 SDHP, 20lb dumbbells

13:55

Scaled to 3 RFT of
30# carry…2 med balls in a backpack, not worn as a backpack 
24” box jumps
75# for both push presses and SDHPs
25:29

Peace to Cullen’s family, friends, and teammates. 

59/5’8”/157

13:48 scaled
400m stroller run/walk 
12 single-arm db pp 20# (each arm)
12 stairs step-up
12 sumo 20# db

M48/5'7"/168#

♀Rx: 17:33

24:22 carried #45 plate Rx weights only have one bar 20inch box jumps wore 20 vest the whole time 

Scaled:
40-lb bag (bookbag filled with 35lbs of plates)
75-lb barbell for both push presses and SDHPs
20" box
15:51

Bag carry was the killer. With plates, it became very uncomfortable very fast. I had to walk 1/2 of rd.2 and basically the whole of rd.3 to save my shoulders. Maybe I'll go to HD and buy a bag of sand to have at the ready.

Scaled: 3 rft 
35lb backpack for sandbag 
95lbs push press 
box jumps Rx
95lbs SDHP

15:43

I didn’t know Jon Hamm was part of Seminar Staff, that’s awesome!

RIP Collin-
Scaled to
3 rnds
400m (walk) 60# sandbag carry
12 push press 95#
12 step ups 20"
12 sdhp w/ 70# kb
20:48
m/51/175
Made up double/pyramid Helen last night-results there
strained calf on last run:(   but I did pr it by about 7'ish minutes.....

rounds for time of: 21:30
250-m sandbag carry
12 push presses
12 box jumps 12”
12 sumo deadlift high pulls
♀ 25-lb bag, 95-lb press, 65-lb SDHP working through a sore knee last few workouts 

completed at the Y. subbed 2 pood KB farmers carry 100m for the sandbag carry. all else as RXd, two barbells used! 

11:50.

first round completely unbroken. the next two had breaks on the carry, 40m, 40m, 20m and finally every 20m. push presses were broken on the last round, 8-4. i think i messed up the scaling on the carry, no way i am that fast!

RX:19'22''.(unbroken)
https://youtu.be/vzm0om1QHvk

Globo scale:  This one has a lot of moving parts, so unless you're in a well equipped globo that's not busy, a well equipped home gym, or Crossfit box, you are looking to modify some movements.  First you can consolidate the barbells.  If you don't have two bars or can't do for space reasons pick one of the weights and use it for both barbell movements.  Bench jump overs can be subbed for box jumps. If you don't have a bag, sub 100-200m farmers carry with heavy dumbbells.   Dumbbells sub are 35/50lb dbs for both barbell movements, and for the farmers carries go heavier if doing the 100m version. 

Busy gym:  you may need to break this one up or consider doing it chipper style

Bodyweight/ equipmentless sub:  this one is difficult as this WOD requires a piece of equipment for each movement. But here's my best shot at preserving the stimulus. 
3 rft
800m run
16 broad jumps
16 piked pushups(HSPU scale) or hand release pushups 
12 jumping pull-ups or 16 squat jumps

Edit: If you have a backpack, vest, or bag, run with that loaded up with some weight and cut the run down. 

Champions Club Scaling Notes

RANT
I want to share an "inside joke" from our gym that I think is appropriate for here. After our wedding in 2018 we sent out Thank You cards with our picture included. It is the only time in my life I wore a suit and tie. That year at our gym's Christmas Workout, Mrs. Tara and Coach Casey used the White Elephant gift exchange as the prime opportunity for my humiliation and framed a picture of my wedding face as a gift. "What a funny one-off" I thought to myself. Only the next year Lira and Mr. Bennis (and my wife) were gifted a pair of Chrisfacewedding socks. Then last year it was a Chrisfacwedding voodoo doll. And, always staying one step ahead of me, they made rub-on tattoos out of nowhere and secretly passed them out to everyone before our Olympics Theme Workout this past Summer. So, as far as I know, in a few days we'll see what further humiliation they have in the works for me.
(all links w/f safe)

WORKOUT THEMES
Medium weight and medium duration. Odd object, three different kinds of jumping, and core-to-extremity (aka skill) are also themes.

ASSUMED
Technique and form (timing of the movement and positional strength) is consistent enough for 4 movements in one workout without losing time thinking about what you're supposed to be doing.

MAIN DECISION
Other than technique, do I try to hack around not having the specific equipment needed, or do I simplify and keep the overall theme?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
[pick one of the other movements]

CONSISTENCY SCALE
Carry something, anything if you don't have a sandbag. Do sdhp with the bar and do kipping hspu for push press. If you're sweet like that then mush everything together as 1 round.

INTENSITY SCALE
Technique scale also, just pick the movement you are the best at. Also, maybe scale to 12-15 minutes.

MY STUFF
Yet another variation of the Christmas Workout. I have done more sit-ups in the past 2 weeks than the past two years combined. I hate sit-ups.

GENERAL FEAR LEVEL: ? Anyone want to fill in the blank?