CFWUx2 2*25lb 2*35 w pull ups
4r
Row not bike (cold+ice outside)

next day

amrap'30
1 km bike erg
1 wpu 6 kg
2 strikt pull ups
3 strikt chin ups
8 + 1 km

5 rounds plus 7 pull-ups 
At the park in 30 mph wind. Didn’t have 45 lbs. dumbbell, so used 35 lbs. 

7 complete rounds as rx’d with 30 seconds to spare. Rode single speed flat pedal/handlebar bike in my neighborhood. Uphill one way and braking for visibility coming back. Leg burner. All 3’s, 5’s, and 7’s unbroken but took breaks between types of pull-ups until the last 12. Switched to supinated grip wtd. pull-ups round 5. Fasted and no warmup other than 1 pullup each at bw, +25lb, +35lb, 40lb, 45lb. 

180#43%176cm. 

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

7+1002 - Rx (1000m bike and 2 weighted pull-ups. Started to struggle on pull-ups on rounds 4 and 5. Bike trail with boardwalks, 500m out and back.)

8+500m bike scaled
3 Kipping pull ups 
7 ring rows 

F/25/5’5/145
CrossFit AFK

7 Rds + 200 meters
35 lbs 

Assault bike (did .65 mile rounds), scaled to 35lb DB

6 + .5mile bike

43 / 6’0 / 195

54yr Make 165# 
RX'd .40lb DB, Echo bike 
Did 9 full rounds plus 1000m bike did weight pullups unbroken and kipping ..strict I broke up 3;2 or 2;3

5 + 1000m & 3 weighted PUs

Thought I was going to get 6 rounds, but got a cramp at round 5 and slowed down more than I should've.

Subbed bike for 400m run. Rx everything else.

7rnds. + 100m

Started to really struggle with 45lbs pull ups around round 4. I feel the burn

SC to echo bike, 2 25# weighted PU/4 str PU/6 kipping PU... 6+1000m/-/-/-

400m run (was so nice out!)
2/4/6 pull-up complex with 30#db for weighted
9 rounds
M/53/175/5'11"

M/36/6’/170#

6+3 strict pull-ups 
pull-ups Rx; .7 mile bike through neighborhood

Deo gratias

Subbed 400m run for bike.  With 20 lb. weight vest.  6 rounds + 175 meters.

Goal was to get each round in about 5 minutes, with slightly more of that time spent on pull-ups vs. running.  Goal was also to stay unbroken on each movement, but rest as needed between movements.  Used a 45# plate and weight belt for the weighted pull-ups.  Almost hit both goals; first round came in around 4:30 and was able to stay on pace.  Had to break last set of 3 weighted pull-ups to 2/1, but otherwise got that as well.  Heat made this one pretty unpleasant even with relatively lower intensity.

#weightvestmonth

49m/5'10"/180

M/42/140lb

AMRAP-30
1,000m Assault Bike
3 Weighted Pull-ups (25)
5 Strict Pull-ups
7 Kipping Pull-ups

9+667.5m

*Scaled weighted pull-ups from 45lbs to 25lbs for a 3:00/round pace per the guided video

Intermediate, 20 minutes, and subbed 400m run for bike

5 rounds

6 rounds 4828m (804.66m/round)
2,4,6 @ 25Lbs

6 rounds 4,828 M (804.66m/round)
2,4,6 at 25Lbs

30 Mins of:
1000 M Airbike
10 strict pull ups
10 completed....
On the buzzer

11 Rounds, intermediate but with 35#

Beginner Modified

3 Rounds of 
1000m bike
10 Air Squats
10 decline bench sit ups

Intermediate with 35lbs. 
Biked outside on an 1100 meter loop. 
Completed 6 sets + 900 meters. 

1/2 mile walk (3.6) 15 pull ups assisted, 1000 m row 15 dips assisted, 2000 m bike 15 pull ups. 

2:00 bike, 10 strict pull-ups per round 
8 rounds + bike + 1 spu

Much modified:
--
10 km biking 
Then:
AMRAP in 10 minutes of:
10 DB bent over rows @2x 12,5 kg DB
10 incline push-ups
(7 rounds)
Then:
As many reps as possible in 5 minutes of DB bent over rows and incline push-ups, switching movements at every break. 
(61+26)
--
Peace.

5 rounds + 600m in 30 minutes of:
1,000-m bike
2 weighted pull-ups, 20#
4 strict pull-ups
6 kipping pull-ups

Wanted to do something with a vest
and knew this wasn't happening:)
W/20#vest
400m FC w/ one 40#db, every beak 8 pwr snatch
400m run
100 waiter walk L/R
400m run
Run up/dwn bleachers
400m run
Untimed
Well done Chris M!!
I'll make this up tued with no vest.
M/52/175

Rx   11 rounds + 323m Bike Erg

*All sets unbroken.
*1:58.1 - 1:58.7 avg./1000m
*Damper at 4.5, approx. 80 RPMs.

After paddleboarding

Performed as:

900m on Airdyne(equivalent to 1km but can't figure out how to calibrate this old thing) first round just under 2min, rest slightly over

Weighted pull ups, used a 45lb plate with a foot strap
8 rounds + 350m biking

M/30s/225lbs

Not feeling great today 😖

30min AMRAP: 9rds + .15mile bike

1000m(.621mile) Echo Bike
3 Weighted Pull-up (20lb DB)
5 Strict
7 Kipping

Scaled to Beginner. 7 rounds jumping pull ups

8 rounds + 1,000 meter bike + 1 weighted pull-up
Rx

7 rounds on beginner option

Subbed Nicole

20/17/15/13/13/13/10

Intermediate rep scale with 25# DB, and on a road bike.
7 rds + 1000m (finished rnd 8 for good measure)

Like to say rep scheme was unbroken but can't - trying to drop the DB to the side to make sure it was out of the way for the remaining reps was a no go.  Hard to kip on my bar due to the height and the rack not being secured adequately.

Did yesterday’s WOD…results there. Great to see the heart health testimonials in the comments. 

7 rds + 500m. I used my daughters (kids) one speed road bike, so Imma call it  Rx’d based on the personal sacrifice of my limited street cred. 

5/7 rds unbroken pull-up complex 

8 rnds + 285m. Rx
M/35/192

Intermediate 
7 rounds 
unbroken Round 1 & 2

8 rounds Rx Echo bike, 9 rounds 33:43
1:30 on 6 rounds of bike 2 were 1:40 
Wife 7 rounds Ring Row 3 versions, Rower/Jump Rope instead of bike 
Later did 5 rounds .5 Echo and 10 ring kipping PU all with #20 vest 12:40, over 💯 in garage 

RXd on spin bike.

9 rounds + 200m. 

Bike rounds were all sub 2:00, pull-up's were 60-90s. 

7 rdds, intermediate Scale.  15lb db

Subbed ~500m run, 25lbs dumbbell
6 rounds + run + 3&5 pull-ups
Just short of target 7 rounds.

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike mountain bike
10 banded or jumping pull-ups
6 rds + 100 meters

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Using endurance to challenge our upper-body pulling. Three variations of the same exercise.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM														x

HEAVY

I DON'T GOT PULL-UPS LIKE THAT SCALE
AMRAP in 30 minutes of:
Bike 1000m
2:00 pull-up practice (weighted/strict/whatever)

SECOND WEEK OF CROSSFIT SCALE
AMRAP in 20 minutes of:
Bike/row/run for 2ish minutes
10 kipping pull-ups (modify range of motion to keep rhythm)
10 strict knees to elbows

WORKING ON MY LIMITING FACTOR
Most likely it will be either endurance (breathing) or stamina (arms/grip). Use the other station as an active rest of sorts so you can focus on the one you need most. 2:00 of strict pull-up practice is really boring, but don't let boring get in the way of effective.

MY STUFF
I kinda played around with a few options on this one because I wasn't sure how long a 1k bike would take. Didn't count rounds, but used the run as a recovery and hit all sets of pull-ups without coming down from the bar.

GENERAL FEAR LEVEL: 7