CFWUx2 2*wb sub dips
6r

after two days of rest
wu/		bike, slihps
skill/	pvc basics

wod/		amrap'15
			10 wbs 6 kg
			20 hollow bugs
			10 bj 60 cm
				8 + 27 reps

post/	crosser, stretch, bike

6 rounds plus 8 reps 
Rx’d

7+3

Lost count idk if 8 or 9 but finished last round
Male rx24y175cm84kg

8+10 reps

8 rounds plus 1 as rx’d. Fasted with matè

Switched to rebounding box jumps with a brief pause on top to stand, lean, and “fall” back, which saved time and energy so I should’ve do this from the get go. Tried 10 second breaks between exercises at first but that was too little. Unbroken. 

Warmup was:
20 box step ups 24”
10 strict straight legged sit-ups w/toe touch
30 second hang
10 box step ups with med ball 20#
10 strict straight legged sit-ups w/toe touch
30 second hang
Then 
2- 5 rep practice rounds 1 with slow transitions and 1 with fast transitions. 


181/43/176cm

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

7 rounds - Rx (5-5 for toes to bar, and step-down for box jumps. Took a few days of rest after the QF workouts, went an easier pace for me.)

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M/42/140lb

RX - 291 reps (9+21)

Beginner 4 rounds 
10 thrusters 10lbs 
10 knees to chest 
10 box jumps 
6:35 

Rx. 232

https://youtu.be/bFLFv3EjgEg

Skiing last week. Completed this today, rest day, Tuesday 3/29.
Subbed 2x16lbs DB thrusters for wall balls:
8 rounds + 12 reps = 252 total reps

Hoped for 9+, but I'm feeling fatigue with 6th straight WOD.

54/5’10”/215

4 rounds + 25 reps.  30in box jumps.

8 rounds

SC k2e on door jamb bar...5+10/5/-

6 rounds RXd

M/36/6’/170#

8+8 Rx

Deo gratias

9+10wb+3ttb rx

M/ 48/ 5’-5”/ 138 lbs
As Rx: 
completed 8 rounds.
I did have about 50’ from the tree I use for my wall balls to the tree I hang my pull up bar from and near where I do my box jumps. I just treated the wall from station to station as a quick recovery and went right into the next station. 
good workout and I liked the pull in the lats after doing the wallballs. Felt it in the legs and cardio as I went on. Started to feel the midline in the T2B towards the end.
good quick workout.
I really crammed this in at the end of a long day of errands. I did this after I had dinner on and stretched as I finished dinner.
I liked the mix up and will do this again for sure as the weather gets nicer. I wanted to blow off some steam and be outside working out. A light drizzle but not too bad. 
fun good workout. 

6 +15 Rx

RX 9R + 25 Reps 

6 + 6 t2b

8+19 rxd

4 rds - 10 lb wall ball | reverse curl sit-up with toes in the air | 20 “ 📦 step ups…gonna take a bike ride to cool down…laters… 😎 

Took an extra long lunch and got through 5 rounds. 

5 rounds in 15 minutes of:
10 wall-ball shots, 20# / 10'
10 toes-to-bars
10 box jumps, 24"

Modified, using 2x 12,5 KG DB
--
5 RTF of:

20 DB thrusters 
20 hanging knee raises 
20 DB weighted bench step-ups
TIME: 23'46''
--
7 km hilly run in the early hours of the day.
Peace. 

M/29/184/5’ 9

Modified to Single-Arm Dumbbell Thrusters due to no Medicine Ball.

15 Min AMRAP
10 Single-Arm Dumbbell Thrusters #35
(5 each arm)
10 Hanging Knee Raises
10 Box Jumps 24”

Score 8+22

6 rounds RX

complete at the Y in the a.m.

7 rounds as RXd ish (18lb ball at the Y). some distance between the stations, but just did not push either.

8 rounds Rx.
This was a very enjoyable, simple workout. Definitely a benchmark WOD to be re tested in the future!

Didn't quite perform as Rx
Ran 4.5mi to park
15min AMRAP of T2B: 122reps
Ran 6.3mi
Then finish with a trip to the store 🥵

Rx   11 rounds + 6 Wall-balls

9+11 Rx

8+11
45 lb plate thrusters & 20" box

Subbed tuck jumps for box jumps as I still only have that rickety bench, otherwise Rx.
5rds + 10 WB + 7 T2B

Well that sucked. WB unbroken. Had to keep T2B kinda strict, but they were the crux. Kept the tuck jumps to a pace I'm sure I would have been able to keep with box jumps - definitely would have cleared 24in.

Rx’d: 9 rds

7+22 Rx

9 rounds + 4 WB Rx'd
m/53/5'11"/190#	

Scaled t2b to knees to elbows. 
Everything done in 2 sets of 5 to help with pacing.  K2e definitely slowed me down so I probably should’ve done knee raises to increase intensity. 
6 rounds + 7 reps. 

11 rounds Rx

9 rounds + 10 wall ball

20lb ball/24"

5 or 6 rounds. knee raises instead of toes to bar = 6 wall ball shots before time ran out

3 rds rx
6 rds w knee raises
26 reps on 10 when time ran out

9+1 RX

M/38/5’9”/195#

7+20 scaled 9ft ceiling and 20in box 

4 rounds for time of:
10 wall-ball shots
10 hanging knee raises
10 box jumps
20-lbs ball , 18”-in box
8:50

Rx 7+16

M/58/180/6'
Scaled
8+9
3 rounds with T2B, remaining rounds with hanging knee raises

7+29 Rx

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and medium. Lots of range of motion and cardio/endurance being the main thing with stamina creeping in later on. Also accuracy.

MAIN DECISION
Keep ROM and lose speed, or lose ROM and keep speed?

TECHNIQUE SCALE
Same movements, extend for 20 minutes, slow down the pace.

CONSISTENCY SCALE
AMRAP in 15 minutes of:
10 strict toes to bar
[pick either wall ball or box jump, add reps of needed]

INTENSITY SCALE
Cut ROM on toes to bar to keep rhythm and lower box so you can do touch-and-go

MY STUFF
9 rounds + 3 wall balls. Did 10 kipping toes to bar one round then next did 5 strict, and kept alternating.

GENERAL FEAR LEVEL: 8

M 51/195/6’
Scaled the t2b to 1/2 t2b.
7+14.