CFWUx2 10*45/95/135dl*2

17:07

185dl

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21-15-9

dl 100

hs hold steps

hspu knees on box

9:28

Scaled,

Handstand chest taps x3 (63, 45, 28)

225lb DL

9:00

Male 24y175cm84kg

75# dumbbells, and subbed 7-5-3 wall walks

11:22

7:18 as rx’d. Deadlifts unkroken. HS walk in unbroken 3m increments, no misses. Cardio, legs, shoulders, and grip all taxed. Clean pull to regrip mid-21! Did minimal/specific warmup, since I had no breakfast or lunch prior to this except a strawberry.

Butt says hello now 3min. later!

181/43/176cm

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As rx'd

8min 18seg

M/37/174cm/74kg/Argentina

Beginner option:

21 deadlifts 115lb

3 full length overhead plate carry 25lb

15 DL

3 FLOPC

9 DL

3 FLOPC

4:34

M/26/5'8"/170lb

CrossFit AFK

7:32 - Rx (Did 3-meter sections back and fourth for handstand walks. Walks felt better than they did a few workouts ago. Deadlifts were all controlled and unbroken. Really hit the traps.)

Sub’d handstand against wall shifting weight to each shoulder and removing hand from ground. 3 “steps” per 1 meter HSW so 63,45,27. Began with shoulder touches intent on 2 touches per meter but after 18 I couldn’t sustain.

Scaled DL to 165lbs.

9:38

M/36/6'/172#

9:50 Rx

Christus resurrexit!

205lb DL; pushups w/ feet on bench. 10:34

3:35 RX+

*run 30m Back & forth btw DL & HSW

8.30 @185 and rocking handstands - 63, 45, 27

21-15-9 DL (155#)

120’ HSW each round

9:23 DLs slowed me down. Very tight hamstrings. Broke up the first 2 sets into 1/3s, went UB on the last set.

As Rx'd as I needed some heavy training and handstand work so did un-scaled.

18:50.

4'30"

Deadlift - 80 kg

No HS walks in the bag. Subbed with wall facing shoulder taps for 21-15-9 reps. 225 deadlifts, same rep scheme.

3:18.

Maybe too easy for the taps? Deads unbroken except round of 15. Taps unbroken. Followed it with 220417.

8:00 min

145 DL

4,3,2 wall walks ( these were ugly but safe and worked shoulders)

8:34

21-15-9

DL @ 185#

Shoulder Taps

rx:4'39''.

https://youtu.be/5sFfBtn4jbE

Modified:

--

3 rounds for max reps of DB deadlifts in 90'' @ 2x 15 kg DB

90'' wall-facing handstand hold after each set of DL

28 + 27 + 28 = 83 reps.

WOD time 12 minutes

--

Peace.

Heimdall B

Complete as many reps as possible in

10minutes of:

10 one arm DB hang snatches alternating

 5 strict ring-dips

 5 DB’s squats

-5R

4:48 rx

scaled to untimed

225lbs

21-15-9

115# deadlift

36# kb overhead walking lunge(meters)

*switch kb halfway

4:57

M 51/195/6’

Scaled deadlift to #185. Subbed 6/5/4 wall walks for the handstand walk.

6:45.

Rx’d: 9:35

Solid technique, Boz! Is that K-Starr at the end of the video?

06:05

12:07 at 225

Handstand holds no walk

5:58

21 DL (155lbs)

10 Wall Walks

15

7

9

4

GWU: SPWU:

:30 Echo Bike PVC DL Prog.

10 push-up ^ Wod

:30 Bike

10 KB Swing. Practice HS scale

:30 Bike

10 Single Arm KB Press ea.

COOL DOWN: banded shoulder

pigeon stretch

21-15-9 deadlifts (155lb)

7-5-3 wall walks

7:13

For time:

21 deadlifts

21-m handstand wall walk x5

15 deadlifts

15-m handstand wall walkx5

9 deadlifts

9-m handstand wall walkx6

9:42 225 lbs deadlifts

Spent most of the time rolling in the grass with only 2-3 HS steps at a time then flip over. Deadlifts unbroken

21-15-9 deadlifts @ 225lbs

15-9-6m HSW

5:10

Son(14)

8:05

21-15-9 deadlifts @ 145lbs & HS hold seconds

8:59

21 deadlifts, 185#

3 wall walks

15 deadlifts, 185#

2 wall walks

9 deadlifts, 185#

1 wall walk

13:07 #185 DL 50m Bear crawls per round. JUST A WORKOUT DAY! That almost wasn’t.

Intermediate scale'ish: 185# for DL and wall walks for handstand walks:

21 DL

15 wall walks

15 DL

9 wall walks

9 DL

6 wall walks

12:05

Had to sleep in a chair last night because the alternative was worse, but I was still feeling it this morning hence the dropping the weight so much. Thought I was moving faster than that as DLs were unbroken at a decent pace - not a good showing today. It was definitely the wall walks that slowed me down. Still a good dose though! Did some more DL and walking with 35# DBs held overhead for a little extra.

Who sings it?

70 Kg Barbell

4:30

M/47/6'2"/185#

Scaled to 185# DL the rest as rx'd

6:24

Circa 2007 just saw that I was thinking before 2009. This is the stuff I watched to learn back then! I had watched every video on main site…. Lol

Take a picture. That song is classic CrossFit, I miss these.

Champions Club Scaling Notes

RANT

Nothing to rant about, other than that new Fantastic Beasts being dope!

WORKOUT THEMES

Short and medium. Stamina playing a major role in our coordination. Squatting with extra emphasis on midline, changing orientation, and a twist on a benchmark test.

ASSUMED

Handstand walks will contribute to your heavy breathing, not allow for recovery

MAIN DECISION

Scale for intensity or scale for practice?

TECHNIQUE SCALE

As close to rx as possible, turn off the timer.

CONSISTENCY SCALE

3 rounds of:

21 deadlifts

1:00 handstand hold

INTENSITY SCALE

As listed, sub burpees for hs walk

MY STUFF

Didn't get to this in time, so I did another round of Fight Gone Bad out of guilt

GENERAL FEAR LEVEL: 6