CFWUx2 10*45*2 3*95*2
3ohs/rnd
Was overtime every time, ~15 min total

7/4/3/2/4 (20 reps total) 185# front squat

M/40/5’9”/195#

5 rnds
2,5 min amrap
400m treatmill
max fsq 40 kg
21-21-13-14-8

7, 5, 5, 5, 5
Rx’d

11 8 6 6 7
Male rx 24y175xm
Tight wod

Lluvioso y sin timer

Hice 5 rondas x tiempo de:
400m row
15 OHS 42.5kg

16 min 22 seg.

Ayer hice 12500m en el remo hoy estaba con un poco de fatiga acumulada, pero hermoso haber hecho este 2do día seguido, mañana es mi 3er día consecutivo y viene mi reat day. Sólo un día más 🙃🙏🤙

rx.  11-8-9-9-10 = 47 reps.
used an elliptical, all were ~1:50-1:55

12-6-5-3-1

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

27-10-8-12-11 - Rx (Round 1 went fast, then felt the punishment starting the second run. 2nd and 3rd runs were slower, and had about 30-seconds for squats. Rounds 4 and 5 were faster giving me about 40-seconds for squats. Really had to pick up the pace in the later rounds. Nancy has 75 squats. This was 68 squats.)

Edit: The time it took to stop and write down a score did matter on this one. The transition was pretty important for getting out on the run quickly by missing out on a few squats or not.

on GWT, and subbed air squats

50 reps

71 Reps Rx

23 reps first set. Then 10-13 reps per round after that. All runs under 2:00.

Ran 320m on air runner each round

M/29/6’1”/205lbs

Rx: 95 OHS

Stayed consistent with a goal of 20, except for round 4, only got 15

58 yo m 5’5” 155lbs

Beginner Option:
Three 2.5-minute rounds of:
Row 300 meters
Max-rep overhead pvc squats

72 OHS

Scaled to
200m run
75lb ohs

71 reps

Completed 5/27 after Back Thrusters WOD. RXd.

4 - 5 - 5 - 4 - 2 = 20 reps

Lead in my legs on the runs, didnt finish one lap with more than 18s to get the bar overhead and start squating. Probably should have scaled back the distance further. 

80RX

Subbed 30 kcal air bike for running. 8 OHS each set @ 40 kgs.

4-5-14-8-10 rx.  Total; 41 reps.

Modified, after a 10 km biking and using a 20 kg bar:
--
Six 2.5-minute rounds of:
15 burpees 
Max-rep overhead squats.
13+13+14+16+16+13 = 85
--
Peace.

Five 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats - 41

15 reps, rxd

Rx 14-12-10-11-13 total time 14:46

Did second workout 5 rounds 1 mile Echo 2:30 or < then 15 #75 OHS forgot to start timer 

5 Rounds of:
25 Cal Airbike
10 OHS 55#
18:42

M/47/6'2"/185#

Scaled to 75# the rest as rx'd
12/11/10/9/9 

Rx: 7-7-8-8-9 = 39

Almost scaled to 75# but glad I didn't.  I could have squeezed out another 1 to 2 reps per round looking back but tracking time on my watch for this was problematic.  Running in the rain didn't help either.

Sub 2.5x echo bike (1000m/0.62mi). Ohs 95#: reps: 8/4/3/4/5

(5) 2.5min rds: 14/12/14/15/18
*took sweatshirt off after run on 2nd round

400m Run
Max OH SQT (65lbs)

GWU: Full Body Rot./ Run WU’s/200m Jog/Spider-Man Stretch/Air SQT&mobility

SPWU: PVC Passthroughs/PVC OHSQT/barbell ^Wod weight 
Build Up: 200m Run 10 OH SQT

COOLDOWN: Legs and shoulders 
 

M/42/140lb

400m Run 
Max OHS (95)

RX - 48 (10+9+9+9+11)

80 RX

Rx’d: 4, 4, 5, 8, 7

Rx 14-12-10-11-13 total time 14:46

75# OHS
10-8-11-11-11

M 51/215/6’
Regular Nancy 17:53.  Struggled with the run.  I was going to do the workout as rxd but got back from the run and only had time for 4 ohs.  Decided to go full Nancy.

Rx: 8 -7 -7 -7 -7

Loosely timed…
About a 2 min run, 20-30 sec of 75# OHS, then however much extra time needed (5-10 sec) to reach 10 OHS. 

 59/5’8”/155

Rx:
7-7-5-4-4

Five 2.5-minute rounds of:
Run 250 meters
Max-rep overhead squats
65 lbs 
10-9-7-9-10

Arrasou Thiagão!! Pra cima!

5x 2.5-minute rounds of:
Run 300m
Max-rep OHS (75#)

12-12-12-12-12

Champions Club Scaling Notes

RANT
Nothing to rant about


					SHORT		MEDIUM		LONG

LIGHT
										x
MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Coordination - Nancy, slow motion on OHS
Balance - Nancy, do not count reps where the bodyweight shifts on the feet, focus on falling for run
Stamina - Lighten up weight so OHS can be unbroken, shorten run so it's 1:30 or less
Strength - 10 rounds of: 3 overhead squats, sprint 100 meters, rest 1 minute between rounds
Endurance - sprint the 400s, live with whatever happens on OHS

MY STUFF
Nancy in 11:53 as rx

GENERAL FEAR LEVEL: 7