CFWUx2 
19:58

after one day of rest, morning

wu: bike, lazy slihps

wod:		5 rnds
			21 cal row
			12 burpee box jumps 60
			5 strict ring pull ups
				20:00

post: walk

16:11
Subbed 21 SDHP and two 7’ legless rope climbs per set. 

1143

Scaled to 3 rds. 

SC to reg rope climb 4 rounds...21:29

KLAS: SC to 15cal/9 2 45#plate burpee box jump over/sit to stand rope climb...12:08

18:59

16:27 as rx’d as possible(12’ rope, legless climb from seated on floor, legs lifted). Did not game the row: 1080-1400cal. Burpees were slow as a result. 

Not as quick/fun/easy as I’d hoped, but I did this late in the day for me and after food, and I perform better early/fasted on something light like this. 

183#/42%/176cm

Rx
15:33
(box 24”)

5 rounds for time of:
21-cal row, Nordic track RW200
12 burpee box jump-overs
1 12’  rope climb w legs
♂ 20-in box
20:42

20.14 with 5 PUs subd for rope climb.  

JonNYC

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

17:18 - Sc (subbed 2 8ft legless ropeclimbs from seated each round)

subbed 4 rounds of:

400m run
12 burpees
10 pull-ups

16:52

Won't lie.. this WOD scared 😱 😨 me
Major stimulus on overall stamina and pull, forearms, grip endurance... 
👉Just got around to it now after an brief lay over... wasn't feeling myself
👉Subbed 50 SDHP for rows
👉 subbed rope pull ups (commando style) for rope climbing [low ceilings]  😲 what weak forearms I have... 
any ways 4 rounds in 28 minutes
I'll Have a piece of humble pie for dessert 🍨 
But I'll be back 😉

1.25 beginner-hack: 3r of 21 cal row, 12 burpee box jumpovers. 9:36

add pullups next time (no rope). Knees appreciated soft 12” box.

Rx : 14’29

https://youtu.be/ChKc1KqCPew

M/36/6'/175#

14:41; subbed one 10' legless rope climb from seated postion each round (six pulls each climb)

Deo gratias

Rx'd logre hacerlo en 18:00 🥵🏋‍♂️🇲🇽

Rope climb with legs (alternating 2 & 1)

21:55

43 / 6’0 / 190

Subbed 6 strict close grip pull-ups for rope climb, otherwise Rx
20:30

Subbed 2 regular rope climbs for 1 legless climb.  Otherwise as rx'd, 18:51.

Burpee box jump-overs were the worst part, as expected.  Tried to move quickly through those.  Haven’t done rope climbs for awhile, but these
went okay.  Had to pause between climbs.  Tried to recover a bit on the rows.

48m/5'10"/180

17:14

M / 37 / 85.9kg

Subbed row for 10cal assault bike (25-40s per rep)
12 Burpee box jump
5 strick PU
x 5 rounds
= 13:37s

21 calorie row
12 pushups
6 pullups

10:40

Done before 220122 - results there. 

RX:12'31''.
https://youtu.be/ZCUZ6h5jv_s

Modified, using 2x 9,5 kg DB:
--
5 rounds for time of:
32 DB SDLHP
12 burpees to target
20 DB renegade rows 
SCORE: 24'14''
--
Slow and not really steady ...
5 km hilly run in the early morning 

Pull-ups for rope climb

14:09

14:49 Rx'd
Nice WOD!
m/53/5'11"/187#	

5RFT
32 SDHP #30
12 burpees jump over bench
5 strict pullups
4r at 17:17
5r at 23:28

19:34
2:00 bike
18" box
7 strict pull-ups, mixed

scaled to 5 strict pull ups

16:58

that sucked. 

M 51/195/6’
Subbed 25 sdhps@ with a #50 kettlebell for the row.  
14:30.

5 rounds for time of:
21cal Row
12 Burpee Box Over, 24 in**
5 Strict Pull-up (towel)**

13:53

Son(14, 160lbs):
4 rounds as me but 2 towel pulls/rd 
18:14

Rx’d: 19:39

24:11 

5 strict pull ups subbed for 1 rope climb 

8 ft rope
21:50

24:11, used 24” box. Subbed 15 rope cable pull downs for rope. 

19:13

16:34 sub 2 9ft ceiling climbs 
Almost had a visit from Pukie. 

Subbed 5 L pull-ups = 1 rope climb
18:29

Sub/scale:
32 SDHP 45LB barbell 
12 Burpee box jump overs 20”
5 L sit pull-ups 

16:55

Male 33age 175cm 90kg 
5RFT
21 Cal Row
12 Burpee Box Jump Over 20’
5 Strict Pull-Ups
14’44”

3 rounds for time of:
15-cal row
9 burpee box jump overs
1 rope climb 
18”-in box
13:01

M/51/82kg
5rds
21cal row
12 Burp BJO (24'')
(sub rope climb) 5 weighted (approx 12kg) ring strict PUs
17m16sec

Scaled:
5RFT
21 Cal Row
12 Burpee BJ-Overs (20”)
5 Strict Pull-Ups
20:34

Scaled to
basement wod
5 rnds
21 cal row - went out too slow in rnds 1-3
12 burpee step ups to chair
5 knee bent towel pull ups
22:40
m/51/175

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Just a Workout. Medium and medium. Three different ways to shade towards endurance (monostructural piece, scaling an obstacle, and a traditional gymnastics strength movement).

ASSUMED
Legless rope climbs add to the intensity of the workout, not subtract, and also burpee box jumps have a rhythm

MAIN DECISION
Regular burpees or regular box jumps?

TECHNIQUE SCALE
As is, sub regular rope climb for legless and regular burpees for burpee box jump

CONSISTENCY SCALE
2 rounds
800m run (not sure what the rowing calorie equivalent would be)
30 push-ups
3 rope climbs

INTENSITY SCALE
5 rounds of:
Run 400 meters
21 box jumps
12 burpees
*practice rope climb during warmup

MY STUFF
Consistency Scale, but got gave myself a 5-minute intermission after the second run when the Consumers Energy dude showed up to fix the heater

GENERAL FEAR LEVEL: 7

Globo scale: If you don't have a rower sub either 15 calorie assault or echo bike, 32 SDHP 35/45lb barbell (or 20/15lb dbs), or a 300m run.  Burpee box jump overs sub burpee jump over an object (bench, the dumbbells, ect).  For the rope climbs sub either 7 towel pullups or L sit pullups, or if in a place without a pullup bar or rings sub 10 renegade rows 35/50lb dumbbells. 

Busy gym: perhaps do this as a long chipper.

Bodyweight/equipmentless sub: Running, burpees over an object or burpee broad jumps, and towel pullups or 16 Bodyweight rows,  using scales as above.