CFWUx2 10*45/95/135
47:40
TUs were attempts.

21-18-15-12-9-6-3
strict sit ups
dl 70 kg
started each rnd with 3 tripple under and 30 unbroken double under (no misses at all on the rope this time)
	15:05

19:59 - Rx’d
I did a single, single and then a triple for each TU. 

Male rx scaled no ghd 
Abmat situps and ab roller, 21 21, 18 18 and so on

31:00 Triple unders as singles

24y175cm84kg 

Rx

32:28

Volviendo de una gripe 3er día de entrenamiento. Desafío de la paciencia. Busqué hacer los TU desarrollando constancia en 3 rep ub. Muchos éxitos en los 2 primeros rounds. Menos encadenamientos en el resto de las rondas. 

20:17 intermediate option (3x DU)

Beginner option 8:32 

16:30 intermediate. Unbroken but not fast GHD/DL even though I didn’t want to. Before any food today. 2-4 trip-ups per round of doubles. Hard to make myself pick up that bar/get on the ghd! 

180#43%176cm

Completed 5/16
Intermediate but 135lb DL. 
26:42

M/26/5'8"/170lb
CrossFit AFK

15:00 - Rx (Broke up the deadlifts to stay chill, legs are stiff after the dl+bmu and Manion. Triples were in sets 15+6 - 15+3 - 1+14 - 12 - 9 - 6 - 2+1, of course a trip right at the end.) 

M/36/6'/172#

14/12/10/8/6/4/2
Triple-unders
21/18/15/12/9/6/3
GHD sit-ups
Deadlifts 185-lb.

18:32

Deo gratias

Sc 14:46
3xDU
Weighted ab-mat sit-ups @10kg
DL @60kg

https://youtu.be/VKoQBgT0jUI

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21-18-15-12-9-6-3 reps in 15:12 of:
Unbroken single-unders
abmat sit-ups
Deadlifts, 125#

Beginner:

18-15-12-9-6-3

Singles, sit-ups, 115#

15:18

38, 5’10”, 232

Intermediate (3x DUs) ,125lbs
19:54

Last time, 1x DUs, 135lbs, 12:56

I think I would have beaten 2021 structure. I was inside 10mins after 3 rds, but late-round DUs were death: core/quads buckled, couldn't keep straight up/down, barely got more than 5 consecutive.

63, 54,45,36,27,18,9 single unders
GHDs done with butt on bench, feet anchored to floor
DL @ 175 lbs
23:30

This was an awesome workout.
wish it was in the Open 🙂
my time was 12:16

Intermediate scale (3x DUs), 14:10.

First WOD back from COVID where I’ve attacked it at 100% - felt good.  I mean…it didn’t feel good, but it felt normal.  Unbroken GHDs and deadlifts (win), and unbroken on rounds of 54, 36, 27, and 18.  One break in rounds of 63 and 9 (let’s not talk about the round of 45…)

49m/5'10"/180

Scaled/subbed to jump and tucks and 155# deadlift. 
18:59
GHD in garage, bar in the basement, so lots of transition time. 

200402:  15:59 with 165# and all equipment in the same space. 

scaled:
double unders
2 x 70lb dumbbell deadlifts

13:30

18:43 Scaled 

12:12 RX

Doubles
Hollow Rocks
Deadlifts, 140lbs

10:06

Compare to, 19:30 at 185lbs

M/47/6'2/185#

63-54-45-36-27-18-9
DU's
21-18-15-12-9-6-3
GHD's
DL's 155#
13:41

completed in the a.m. after hang power snatch WOD. scaled to DU, same rep scheme. didnt see the Intermediate scaling until midday, probably for the best. used decline sit-up for GHD, Deadlifts as listed.

13:40.

Scaled: 17:02
volume concerned me.  I think I could do more next time.
DU 42, 36, 30, 24, 18, 12, 6
10# Sit ups 21, 18, 15, 12, 9, 6, 3
125# DL 21, 18, 15, 12, 9, 6, 3

slight change ....mixed yesterday and today..
21.18.15.12.9.6.3 with three hang cleans at the end of each round
S/U x2
GHD shallow
Deadlift 155#
3 Hang Cleans 75#
14:28

Intermediate - 20:32

Still sore from Manion - I struggle with stringing together big sets of DUs as is but I'm sure this had an affect.  DLs and GHDs were unbroken but not terribly fast. GHDs were done on a makeshift rig using the loaded barbell and my rickety bench, which added some transition time.

Performed as:
Same reps with triple thigh slap at full jump height(can't string DUBs or Trips together, legs still dead from Friday). GHDs and Deadlifts Rx
12:33


Son(14)
20:13
Started with DUBs switched to double slaps. Ab mat sit ups and deadlifts@125lbs with same reps.

*skipped 5-1 sore from Manion
21-18-15-12-9-6-3

11:23

DU’s x3 
GHD Situps
DL(125lbs)

GWU: Full Body Rot.
4x:20/:10 Echo Bike legs/arms
KB Swings
SPWU: Jump Rope Practice
DL ^ Wod
GHD WU
COOL DOWN: Twisted Pretzel 
Couch Stretch

SC to 21/18/15/etc of DU/⚓ SU/185#DL: 14:32

KLAS: 18/15/12 SU/SU/50#DL: got to round of 12...7/10 DL timed out @ 30min

Modified:
--
Curb jumps > 3x prescribed reps  
GHD sit-ups from bench > reps as prescribed: 21-18-15-12-9-6-3 
DB Deadlifts @ 2x 15 kg > 2x prescribed reps  
TIME: 24' 51''
--
5 km hilly run in the early morning 
Peace. 

60 Kg Deadlift

Triple-under attempts

21:00

21-18-15-12-9-6-3 reps for time of:
3x double-unders (i.e., 63-54-45-36-27-18-9 reps)
abmar sit-ups
Deadlifts
♂ 135-lb deadlifts
14:57

Intermediate:  13:26

Intermediate scale - 3x DU: 18:22
m/54/5'11"/190#	

Beginner Option:
18-15-12-9-6-3 reps for time of:
Single-unders
Sit-ups
Deadlifts 150 lbs
17:46

Champions Club Scaling Notes

RANT
I talked about target audience a while back, and I think a reminder could be useful. It seems like most of the people who comment on here are experienced CrossFitters, so these notes are catered to them. I leave out some obvious things like: decrease weight, decrease rounds, lose the timer and just practice, decrease reps, decrease distance, etc. If there's a different audience that needs that don't hesitate to speak up.

WORKOUT THEMES
Squatting with an emphasis on the push, pulling from the hips, using stamina to challenge our accuracy, jumping with elasticity, still allowing for a good intensity due to decreased rep scheme.

				SHORT	MEDIUM	LONG

LIGHT
							x <--target audience
MEDIUM					x <-- me

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - as is, just try harder
Stamina, for real - sub touch-and-go box jumps for triple unders (have to be unbroken or restart), lower deadlift weight to something that can be unbroken every round
Coordination - 3 rounds of: 2:00 practice at each station (slow deadlifts/cut ROM on GHDs)

MY STUFF
13:00, subbed 24-in. box jumps for triple unders and 135-lb. deadlifts

GENERAL FEAR LEVEL: 5