CFWUx2 
4r +19 reps

next day

wu/		bike, pvc basics
skill/	slam ball

wod/		amrap'20
			5 strict c2b black band assisted
			10 ring push ups 30 cm
			20 box step ups 50 cm
				8 rnds

post/	crosser, stretch, bike

6 rounds plus 20 reps 
Rx’d

5 rondas
16 min

Scaled to strict pullups
6 rounds + 5 +10 +14 steps
5 spu
10 ring pushups
20 stepups 30inch

Male rx 24y175cm 84kg

Did 5 rounds in 16:30 of 5 strict pull-ups, 10 ring pushups and 20 step-ups to 24” box

9 rounds as rx’d. PR by 45 reps! Pushups and step ups unbroken this time. strict chest to bar pull-ups broken from the get go but did 1 or 2 rounds unbroken. Mostly 3/2...Slpwed the pushups down intentionally and sped through step ups today. 



182/43/176cm

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

8+14 reps - Rx (did 3-2 for pull-ups, unbroken on ring push-ups, and that 30-in box was mountain after back squats and lunges.)

Beginner option 
5 assisted pull ups red and blue band 
10 push ups 
20 box step ups 20 in
7 rounds 

Mens Rx: 9 rounds + 4 step ups

Good news I came across NEW HORIZON CREDIT 1 , I used to have a lot of sleepless nights due to my low (FICO) credit score that was below expectations ,can’t access loans and mortgage for the new house I was about buying for me and my lovely wife .   New horizon credit1 has been able to bring up my credit score tremendously by monitoring my credit between the three credit bureaus and resolving issues with providers. They are always available when I call. They take their time to discuss progress on my case and keep me updated.    After about four working days of contacting them I was shocked to discover my credit score went from 650 -780 . Now I just got approved for a mortgage ! .      
I highly recommend NEWHORIZONCREDIT1ATGMAILdotCOM , 
because their representatives are helpful ,hardworking and they also do what they say ,  fix your credit  !    

Good news I came across NEW HORIZON CREDIT 1 , I used to have a lot of sleepless nights due to my low (FICO) credit score that was below expectations ,can’t access loans and mortgage for the new house I was about buying for me and my lovely wife .   New horizon credit1 has been able to bring up my credit score tremendously by monitoring my credit between the three credit bureaus and resolving issues with providers. They are always available when I call. They take their time to discuss progress on my case and keep me updated.    After about four working days of contacting them I was shocked to discover my credit score went from 650 -780 . Now I just got approved for a mortgage ! .      
I highly recommend NEWHORIZONCREDIT1ATGMAILdotCOM , 
because their representatives are helpful ,hardworking and they also do what they say ,  fix your credit  !    

Good news I came across NEW HORIZON CREDIT 1 , I used to have a lot of sleepless nights due to my low (FICO) credit score that was below expectations ,can’t access loans and mortgage for the new house I was about buying for me and my lovely wife .   New horizon credit1 has been able to bring up my credit score tremendously by monitoring my credit between the three credit bureaus and resolving issues with providers. They are always available when I call. They take their time to discuss progress on my case and keep me updated.    After about four working days of contacting them I was shocked to discover my credit score went from 650 -780 . Now I just got approved for a mortgage ! .      
I highly recommend NEWHORIZONCREDIT1ATGMAILdotCOM , 
because their representatives are helpful ,hardworking and they also do what they say ,  fix your credit  !    

7 rounds + 2 box step up

strict C2B pullups
Ring pushups (is there a standard rom for this? I feel its possible to start going really deep and with the onset of fatigue, more tactic myoreflex is used and some rom is sacrificed. Not major, but any way. Was I supposed to touch the ground? If thats the case, I  did this scales. I stopped when shoulder was lower than elbow, and ring touched bicep/shoulder)
30 inch steps

M/37/174 cm/75kg

4 rounds + 21 reps

This was so yummy

M/ 48/ 138 lbs/ 5'-5" 
As Rx finally got to try this one out early this morning at the Y:
5 CTB Pull ups were the easiest part and all unbroken.
10 Ring Push Ups - all done unbroken and pretty quick. I still focused on good ROM and form to stay tight  and rigid throughout.
20 30" tall box step ups were by far the hardest and most time consuming component of this WOD.
Completed 9 rounds in the time. I had originally thought I was going to go for 10 rounds and my time/ round was just a little over 2:00 typically and that made it not possible. 
For me, I don't like using the Ring Pushups for  speed. I think it does not respect the need to get a pause with LARGE ROM and squeezing the stretch at the bottom of the movement. You don't want any momentum on ring push ups, you want to stay rigid throughout the whole body and squeeze/ press out.
As a smaller guy, the step ups at 30" was a first for me and those were challenging, but doable and I just trudged on slow and steady throughout. I was concerned if I might pull something in my legs with that really high step, but I was concetrating on good body position to pull/ press up and NO momentum. I pulled my arms back as I was stepping up and that helped balance me out and drive through the step. I think for a taller person this would be A LOT easier. For me the step ups were the hardest part and the most time by far. 
I don't understand why not do alternating step ups at 15 as we're comparing to Cindy which is also 5-10-15?
Still a great workout with more dynamic gymnastic movements that are explosive and require good mechanics and an engine to power through 20 minutes. 
Good workout. 

10+10 reps compared to 10+5
scaled to kipping chest to bar

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
7 ring push-ups
20 box step-ups
16-in box
8 rounds completed 

FREAKING AMAZING! I ATE 3.5 out of 4!!!  THANK YOU!!!!!!!!!!!!!!

13 + 28

5 pullups
10 DB pushups
20 step ups, 24"

M/36/6'/172#

9+3 Rx

Deo gratias

8+15rx

5 strict pull-ups
10 push-ups
20 box step-ups
♂ 24-in box
9+15

M 51/195/6’
Scaled to strict pull-ups and push-ups on parallettes.
8+29.  Last time 8rnds.

5 strict c2b pullups
10 ring pushups at parallel 
20 box step ups (24in.'')
10 rounds + 25 reps

Just back from a week of skiing.
Completed this WOD today, Friday 3/25, with these scalings:
5 chest-to-bar (not strict)
10 ring push-ups
20 step-ups, 27" box
8 rounds + 4 C2Bs = 284 reps

5-10-15 | incline pull-ups, push-ups, 20” 📦 | 5 rds + 15 reps. ✌️ 

Scales as follows:
Rounds 1-2 (Strict Pullups), rounds 2-6 weight assisted CTB
Feet on bench, hands on pushup handles
22" step ups
6 rounds

Amrap 20’
5 ctb pullups
7 ring push ups
20 bench step ups 24”
8r 18 stepups
ctb quality went down after the 5th round

5 rounds + 2 Reps in 20 minutes of:
5 strict pull-ups
10 ring push-ups
20 box step-ups, 30"

5 strict pu
10 strict ring pushups
20 24” step ups

9+15

AMRAP in 20 min
5 strict push press, 95#
10 knee pushups
20 box step ups (2nd garage stair)

7 rds + 1 push press

8+15

8 rounds + 15 reps, Rx

Intermediate
8 rounds + 9 reps 

30” box was difficult at 5’7” 

 24inch box
6+4pull ups

20 min AMRAP
5 C2B pull-ups
10 ring push-ups
20 bench step-ups holding 35# DBs
9 rds + 5 reps

200720: same scale/sub but with 25# plates 9 rds + 6 reps

1 rep drop from last time but holding more weight on the step-ups so feel like I can call that an improvement.  That 10 extra pounds made a difference in how much my shoulders fatigued. Finished 10th round for good measure.

Either 6 rds or 7 rds + 8 step ups

green band pull-ups 
straight push ups 
24 inch box step ups

M/29/185/5’9’

Kind of Intermediate
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
7 ring push-ups
20 box step-ups 24-in box 
Score 10 rounds + 13

No rings so did decline push-ups instead. 
first 4 rds rx, then scaled to pull-ups for 7 rounds.
completed 16 reps on rd 12

9+29 with 24” box (30” too high for step-ups for me)

Modified:
--
Complete as many rounds as possible in 20 minutes of:
7 inverted rows 
10 push-ups
20 bench step-ups
10 rounds in 19'55''
--
Early hours. Later in the day, 10 km running in the rain. 
Peace. 

Rx
9 rounds + 25reps (340reps total)
May have been a couple mini kips in the last couple rounds 😬
M/30s/225lbs

Son(14):
Strict pull ups
Push ups off dumbbells
Box steps at Rx(30")
6 rounds + 12 reps (222 reps total)

11 rounds + 3 reps Rx'd
200720 was 10 rounds + 10 reps
For me, this mostly came down to pushing through the box step-ups.
m/53/5'11"/190#	

9+5+10+4, new PR. Last was 9+5+7, beat it by 7 reps. Felt good. 

For time
5 Rounds for time of:
10 strict pull-ups
10 strict ring-dips
10 alternating one-leg squats
-08:59

Rx’d: 10 rds + 30 reps 

200720: 10 rds + 15 reps

191213:  9 rds + 18 reps

M/68”/175#/38y

As rx’d, 9 rounds + 10 step-ups (PR). 

Same strategy as last time: singles on the pull-ups to try to save them, and unbroken on the push-ups as long as possible.  Pushed the pace a bit more on the step-ups which was probably the difference.  Had a few failures on the C2B in later rounds where I didn’t quite touch and had to redo.  The step-ups are really the mentally tough part of this workout; just getting into that ROM these days is no simple matter.

49m/5'10"/180

Today: 8+5/10/3
072020: 7+5/10/2
121319: 6+5/10/8

All with same Sc to strict PU/parallelette pushup/30" box

Since I did a 1/2 Cindy yesterday,
10x100m “sprints,” 1 min rest btwn runs
Slowest was 20.3, on the first run. Fastest was 18.75, on the 4th. 

59/5’8”/156

6 rounds +7

subbed push-ups on 80# dbs & bench step-ups

8 1/3 rounds

10 Rounds + 7reps 
RX 

RX 10r + 20 reps

6+6 Rx Back to shoulder injury 
200720 8+8

Rx 6+15 Worst part is stepping down off the box! 

As RXd.

8 rounds + 3 CTB.

Used TRX straps for the ring push-ups. I didn't make them wide enough so the straps were digging into my arms for each rep. Regardless those were the toughest part! 

Nearly 6 rounds. assisted pullups, and regular pushups since no rings available. 

9 rounds plus 22 reps, scaled 
5 strict pull ups
10 push ups
20 alt toenail pistols 

Intermediate scale
9 rounds + 6 box step ups

Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 push-ups
20 box step-ups
 20-in box
7- rds +8

Just a workout for me today--
3 rnds
5 very strict ctb
10 ring push ups
20 box step ups 24'
then
2  rnds w 20# vest of the same
m/52/175

8+5 RX 

Scaled to:
CTB
Hand release push ups
24” box step up

13 rounds + 16 reps

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Long and medium. Range of motion (flexibility) is the main theme, as well as pushing without connection and squatting with unilateral loading.

ASSUMED
Your gymnastics strength/stamina is in the advanced category

MAIN DECISION
Keep movements and scale reps or scale movements and keep reps?

TECHNIQUE SCALE
Cindy, cut ROM on pull-ups to maintain kipping rhythm

CONSISTENCY SCALE
Keep movements, cut down reps, extend past 20 minutes if needed

INTENSITY SCALE
AMRAP in 20 minutes of:
5 kipping chest-to-bar pull-ups
10 ring push-ups
20 lunges

MY STUFF
10 rounds scaled to 3 strict chest-to-rings pull-ups, 6 ring push-ups, 12 step-ups

GENERAL FEAR LEVEL: 5

30 inch box step ups are ridiculous for short men!  Heck, a 30 inch box jump is easier than a box step up if you're really short.