CFWUx2 
8:09 2000m row

CFWUx2 
10r*100m run+12 "rows"
18:00
30s HS hold
@Mom's

nine days rest

amrap'10
2 km row erg
max wall walks to front roll
7 reps

200 SDHP and then 25 seconds of handstand holds. 8 minute time cap.   

2 feet in under 8 min., lost balance, rushing;
put on gloves and got 34’ total in 2 more longish walks under 9m total
7:48.7 2k at 90% intensity or less.  

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

7:34 + 5ft - Rx (Haha good one.)

8:35 / 13 pushups 

scaled 10 minutes

F/25/5’5/145
CrossFit AFK

7:54 row

43 / 6’0 / 195

completed 7/8 at the Y. scaled HS walk to HSPU.  Intermediate time cap.

7:36.4 row time.
10 HSPU in about 1 minute of time (area was not right next to the rower)

subbed 20 burpee pull-ups & wall walks

13 wall walks

M/36/6’/172#

20 feet intermediate scale

Deo gratias 

7 row, 16 feet handstand walk rx

Rx’d time cap: 2 ft.
Intermediate time cap: 16 ft.

Row: 7:25.9, came out way too strong on first 500m. SC shoulder taps...14

10 ft
7:22 
M/35/192

8:17, 2 reps

5 Rounds of:
1 K Row
10 Oly Ring Push Ups
33:45

1500m Row = 6'49"
Pushups = 31
9min Time-cap

9 minute cap
2k row - 7:16
Wall Walks - 7 (3 by 8 min mark)

Scaled to 10 minutes.
2,000 meter row in 7:24
74 ft handstand walk (11 ft in 8 minute time cap)

2k row in 9:12.8 with resistance 4 on a c2. 
I followed it up with a handstand hold, got 41 seconds in. 

Not my best effort. Felt like trash doing this immediately after 220630. 

63 push ups

Rx(8min)
Row(2km) in 5:30 + 31'

Just starting to get HSW so they were in very short increments(probably 10)

Son(14) 9min
Row in 7:30 + 79 sec HS hold

Modified
--
​​12-minute time cap:

200 DB SDLHP @ 2x7,5 kg DB
Max-time wall-facing handstand hold in the time remaining

SDLHP: 8'50''
90 seconds + 60 seconds HS hold
--
Peace.

PR'd the 2 Km Row 7:35

Did roughly 2 minutes on top of this of HS walk on a 10 m strip.

Score: 41 m

https://youtu.be/iF_wfxrA3yM

scaled HS walk to push-ups
2000m - 7:47
Push-ups - 14

Beginner-ish Scale
10 min cap
Row 1500m, concept2, res 10
Finish time max strict pushups

1500m 6:29:09
38 pushups

2000m row - 7:41
8 DB shoulder press, 20lbs

M/47/6'2"/185#

10 min cap raining here sub'd with shoulder taps
2000m row = 7:42
80 shoulder taps

10 min cap, subbed shoulder taps
8:17 row, 36 shoulder taps

I think on the taps, I was OFF the wall longer than on it.

9 min. cap 2000m row 7:34/ 30 Push-ups 
Wife 1500m 10:52/25 PU no cap
I did 1500m 5:52 60+ PU 9 min cap

Beginner Option:
For max reps:
1,500-m row Max-rep push-ups in the time remaining
♂ 9-minute time cap
31 push-ups

200 sdhp 2x #10dbs
27 pike push ups
10’ cap

2K 8:34
1:00 HS Hold

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A test to eliminate all but the tip of the spear. Monostructural and gymnastics. Using a mean dose of fatigue to challenge a skill.

					SHORT		MEDIUM		LONG

LIGHT							x

MEDIUM

HEAVY

ENDURANCE SCALE
4 rounds of:
Row 500 meters
3:00 handstand walk practice

POWER SCALE
Go for a pr on the 2k row. Stop the clock. Then continue whenever you can regain yourself to start the handstand stuff.

COORDINATION SCALE
Switch the order: do handstand walk practice first (or a set distance) then hit the row after

MY STUFF
Did a 1 mile run at the gym's course (5:49) then did handstand walks for as long as the run took

GENERAL FEAR LEVEL: 8