CFWUx2 10*20kg/40kg ohs 5*45kg 3*50kg
3r +12 ohs (+30dus after buzzer) 
50kg ohs

Completed Round of 24.
Hope to see something like this for 23.3

next day, morning

wu: bike, slihps
skill: snatch drills

wod:		   amrap'10
			3, 6, 9, 12, 15, 18, ...
				  ohsq 40 kg
			30 du after each round
				6 rnds + 3 ohsq

post: crosser, stretch, bike

3 rounds plus 1 rep
Rx’d 

6 rds, plus 21@ 65 lbs

21+3  35kg

As rx’d: 5 rounds plus 9 reps into the round of 18 with 17 seconds left when I had to put the bar down due to shoulder instability.
(204 reps)
Doubles were garbage today. Weird left heel pain had me concerned so I was in my head.
Warmed up with:
 
2 rounds: 30 seconds each
Kb swings
Goblet squats
Pvc pass throughs 
Barbell: Bent over rows
Back squats
BTN press

Half Tabata singles+half inverse tabata DU

10m: 6-8 sets
Build to a heavy muscle snatch+2 ohs*
*Complete 15 DU’s or 15 seconds double under practice before each set. (125lb.)

181#/42%/176cm

Completed 7 rounds, like 294 reps?

Rx male 10 min 115lb

175cm86kg24y

Rx
18 OHS + 13 double unders 

completed round of 15 oh squats and DU + 2 oh squats in the next round

☆CFHIM 214

Definitely shouldn't have done 115#, oh well... 3 + 5/-

21 ohs +30 du
294 reps. 40kg 
M/45/82kg 

3rds + 9reps with 75lb Bar

M/26/5'8"/160lb
CrossFit AFK

6 rounds - Rx (My goal was to make it somewhere between the round of 15's and 18's, was able to finish the round of 18's plus its double-unders at a moderate pace.)

75# OHS on MaxRack, and 15 TJs for DUs

4 rounds

255 reps.  
2 rounds and 6 BACK squats.  85#
oops.  did 3,6,9,3,6,9,3,6 on squats.  Did not continue increasing squats.  

JonNYC

75 lbs | 5 DUs | 4 rds
Took some time off & it shows!  Back to the grind to strengthen shoulders & DU technique, bring it on 2022!

5 Rounds + 15 Reps
Snatch: 35 kg
Heavy Rope

M/35/6'/175#

213 reps Rx 

Deo gratias

2 rounds and 6 BACK squats.  85#

JonNYC

176 RX

5 rounds + 18 OHS Rx'd
Had one full minute for the round 6 DU but I couldn't get a single rep.
Coming back a little too early from COVID...
m/53/5'11"/189#	

M/44/6’3”/215

6 rds

Scaled to 95#
Completed 5 rds + 7 OHS (52 total OHS)

Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.
♂ 115 lb
completed round of 18

M / 37 / 86.6kg

5 round + 5 OHS = Total 50 OHS (Completed after the SQClean / Jerk x 5 min WOD)

Modified / scaled:
OHS with 20 kg bar 
Subbed 30 jump double taps for DU
SCORE: 5 rounds + 12 OHS
--
Completed a few more reps of OHS (love this movement) . 80 reps total. Shoulders!
Left arm sore from COVID booster in the morning, but all good in the end. 
7 km hilly run in the early hours of the day. 

5 rounds plus 4. Had to scale for equipment - single 50lb dumbbell and dumbbell jump-overs.

Completed outside in the a.m. 220115. 

Scaled to 95lbs. 

3 rounds + 12 OHS.

Should have scaled the weight down more and the DU to 15. After the first round they went to shit.

Beginner Option: 8 round, 5 reps

70reps.OHS
https://youtu.be/0AD-ZHgZeXU

Me encantó este wod 🤘😎🇲🇽🏋‍♂️
 Lo hice RX'D y logre casi 7 rondas
Llegue a hacer 10 reps de la ronda de 21 OHS.
Al fina las piernas ya quemaban mucho 😂😂

Women’s Rx: 7rds+15

M 51/195/6’
Scaled ohs to #105.  Got through the 18 ohs.

Women's Rx
6 rounds

All OHS unbroken except last round. Only 1 trip-up in DU rounds 1-3, round 4 unbroken, 2 trip-ups round 5.

OH squats as Rx, DUBs as 30-45sec practice

5 rounds then 13 reps into 18 set(58 total squats)

M/30/225lbs

7 rounds
Scaled to 95 lbs and singles with a Rogue Heavy Jump Rope

Plus worked to a 1 rep max of 140 lbs for overhead squat.

As rx’d, 15+30+14/18 (209 total reps).

Two movements I haven’t done for quite a bit, so did an extended warmup.  Both movements seemed to get better as I got through the workout.  Unbroken OHS through 9, then went 9-3 / 10-5 / 8-6.  Should have buckled down and gotten the 12 unbroken.  Dubs went pretty well – a couple unbroken rounds; a couple with only 1 or 2 trips.

48m/5'10"/180

7 + 4 @ 95 lbs
(4 OHS into round of 24)

For time
5 Rounds for time of
10 strict pull-ups
10 strict ring-dips
10 alternating pistols
-08:42

one arm dumbbell OHS 20lb
60 SU
6 rounds 

3 rounds in 10 minutes
Ate a big piece of humble pie 🥧
Knew the workout would be tough
Shoulders are gassed ⛽ out 
👉Used 95 lbs for OH squats 
👉DUBS 25 reps
Will be back and stronger next time G-d willing 💪 

5 rounds + 10 OHS in round of 18

M/47/6'2"/180#

Women's rx'd got 12 reps in the round of 21 so 75 OHS and 180 DU's

5 rounds plus 15 Wore #20 vest did 60 singles #95 bar Still no DUs trying to perfect my singles added the vest for a little extra challenge 

Scaled to Female Rx @ 75#

5 rds 5 reps  (double-unders fell apart in last 2 rounds...especially last round)

M48/5'7"/168#

45lbs OHS
5 rounds + 12 OHS = 57 OHS + 150 DUs

Video was spot on: shoulder and midline murder.

I was able to do up to 11 OHS unbroken so I think 45lb was about right. DUs were hot & cold. I've done zero DUs in 3 weeks to allow my to calf heal. Feels good today, hopefully cured.

Scaled to 
75lb OHS
30 tuck jumps 

5 rounds + 15 OHS

6 rounds + 24 reps (21OHS and 3 DU) Rx

M/29/6’1”/200lbs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
Etc.♂ 35 lb.
8-rds

24kg KB goblet squats
Double unders

8 rounds

Subbed
10 min amrap
95# ohs from rack
30 jumping jacks
completed 15 ohs/30 jj plus 1 ohs @ 10 min cap
m/51/175

Globo scale:  If you're using iron plates use a weight you can control on the way down.  Dumbbells sub is a single 35/ 50lb dumbbell, 3 left 3 right then double unders, then 6/6/du, and so on.  Scale this as needed to maintain form as dumbbell OHS are far more difficult than barbell OHS.  Double unders sub (no rope) are jump double taps or tuck jumps.

Busy gym:  see above.

Bodyweight/ equipmentless sub:  AMRAP 10 6-12-18-24... air squats, 15 tuck jumps.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and medium. Jumping with elasticity, squatting with an upright torso, and a major emphasis on the Neurological end of the 10 general skills (coordination, accuracy, agility, and balance)

ASSUMED
My double unders are good enough to add intensity to a workout, not subtract it.

MAIN DECISION
Keep the movements/weight and add time, or keep the stimulus and adjust the movements?

TECHNIQUE SCALE
As listed, extend to 20-25 minutes

CONSISTENCY SCALE
Double unders have to be unbroken, sub an active hold at the bottom of the squat for ohs.

INTENSITY SCALE
Sub a heavy goblet squat and plate jumps. Pick numbers that will challenge stamina but not enough to have to break up a set.

MY STUFF
Did pistols and running.

GENERAL FEAR LEVEL: 6

"One more for Jess" She is going to be eating lunch by herself lol.