CFWUx2 6*45*2 6*95 10s 10dus
28:30
95 lbs

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one rest day
wu/		bike, pvc basics
skill/	slam ball accessory, tripple under

wod/		5 rdns
			15 front rack lunges 40 kg
			75 double under
				16:55

post/	crosser, bike

27:06
Rx’d, 93 degrees in the gym

3 rondas
8:57 rx

2 rounds 
1 mile run rest, 400m
15:40 (active time)

4:20 plank as many secs as posible did like 2:14 unbroken, rested then like 25 secs up 2  times, 3:10 aprox active time 

Then 
14:00 min 5 rounds male rx 

24y175cm84kg

8:46 scaled to 3 rounds on account of friend arriving. Dubs were garbage today. Lunges unbroken but last two rounds would’ve required more rest before and after. 8 forward and back lunges plus 7 backward to forward stepping lunges each set. 2 more sets of ub lunges after WOD since my friend was early. 

182/43/176cm

M/38/72.5"/157

14:49 

Intermediate 

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

11:25 - Rx (Legs. Did front rack forward stepping lunges, alternating in place.)

8+17 s
3 blue band strict pull ups 
10 elevated ring pushups (bottom of ring @ bottom of knee)
15 box step ups RX (;

F/25/5’5/145
CrossFit AFK

8:36s

3 rounds
55#

Beginner option 
4 rounds 
15 lunges 
50 SU 
5:12

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Sc. 12:58

@50kg

https://youtu.be/EAZU_-z6gQ8

25:31.98

Much tougher than anticipated.  

5 RFT:
15 barbell front rack lunges 55#
50 double unders
9:31

M/36/6'/172#

11:43 Rx
(Back-stepping back rack lunges)

Deo gratias

11:01 Rx

m/43/155#

Intermediate Option:
5 rounds for time of:
15 barbell lunges
50 double-unders
 ♂ 95 lb

13:34

5 rounds for time of: 10:01
15 barbell lunges, 26 lbs
75 single-unders

5 Rounds, 2 Minutes each of:
15 Weighted lunges, 95# (Round 4 - 0# / Round 5 - 65#)
as many double unders as possible - 1-14-12-5-7

18:36 Rx

As rx’d, 14:53. 

Not sure which I feared more, 75 heavy lunges or 375 dubs.  Went pretty well though.  Unbroken lunges, they will hurt today more than they did yesterday.  Dubs were good as well – got these in about 3 sets each round.  Had some 50+ sets in there as well.  Not perfect but on the path.

49m/5'10"/180

11:40 RX

RX 
4 rondas 11:59

5 rounds for 7:12
15 lunges #35 db
50 single under

11:43

30lb DBs front rack

Modified:
--
5 RTF of:
20 DB lunges (front rack, 2x 12,5 kg)
10 burpees
TIME: 16'41''
--
Very early in the day. Later, 10 km easy run in the rain.
Peace. 

9:17 RX

Intermediate but with 105# front rack reverse lunges (well, as close to a front rack as I can get)
14:52

Distance between stations was an issue but too many trip-ups on the DUs.  I'm with Charlie P., thanks for the forced practice on a weakness.

M/47/6'2"/185#

Scaled to 115# lunges the rest as rx'd
11:56

Women’s Rx
7:19

(front rack/forward BB Lunges)

16:10 Rx'd
Front rack forward lunges
DU got slower and slower... and so grateful for this chance to work on a weakness
m/53/5'11"/190#	

6:56, intermediate

12:57 wore #20 vest, #40 DB, 75 singles 

115#, 15:16
Had to break 10/5 on last two sets of 15 lunges.
Never got DU unbroken

10:39
75 lb lunges

Rx’d: 12:00

M/68”/175#/38y

135lbs back rack position for the lunges. From ground, all unbroken. Scaled DU to 30 per round, but it turned into 2 mins DU practice by round 3 after things got really rocky. Round 5 was 75 singles. The leg fatigue into DU was real.

15:12.

Please nothing to do with legs tomorrow HQ. Please. 

Travel and playground workout
At least 12, probably 13 rounds of Cindy in 10:50. 

59/5’8”/156

Started Rx, @ 3rd round changed to 115#...23:24

95lb
15:49

5rds:
95# barbell front rack lunges 
150 single unders because gym rope
13:31

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9:19
Intermediate option 

9:35, lunges at 105lbs and Rx DU. Really had to fight for unbroken lunges, great workout

Where’d the air go??? 14:50 RX

16:10
Scaled to:
95lb barbell lunges. 
2 minutes double under practice per round

9:49 RX 

61kg lunges 
75 DUs

16:22 RX

Much slower than the intended stimulus n speed.. but just getting back after inconsistent training streak! 

Scaled to 50lb db front rack walking lunges

16:42

This course is a must for trainers and athletes who want double-urder the easy way: through mechanics. This is epecially true for coaches to learn how to have an eye for faults, and progressions to teach jumping rope. Also, Rawlins is awesome and Buddy is a legend. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy. Using stamina (full-body) to challenge our accuracy. Jumping with elasticity and squatting with unilateral loading are also themes.

ASSUMED
Double-unders are conditioning. Also you don't need a squat rack to get the bar onto your back.

MAIN DECISION
Keep DU's and live with mess-ups, or scale to plate jumps to keep intensity?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
20 lunges
100 singles

CONSISTENCY SCALE
As is, double unders have to be unbroken or restart

INTENSITY SCALE
5 rounds of:
30 lunges (25-lb. dumbbells)
50 plate jumps (touch-and-go)

MY STUFF
Messed around with different options for 15 minutes, settled on 15 lunges w/45# and 35 curb jumps, 6 rounds)

GENERAL FEAR LEVEL: 6

Jumping rope is probably the goofiest, least brag-able thing in all of CrossFit. Yet Buddy Lee makes it seem like the most intense thing ever! I could watch his presentations all day.

5 rounds for time of: 22:15
15 barbell lunges
50 double-unders
 45 lbs