CFWUx2 10*45/95+1sqcl*2
52:34

six days rest

3 rnds
30 sqcl 15 kg slam ball alternating shoulders
30 ring rows
800 m run tretmill 
33:09

2 rounds plus 6 reps - Rx’d
I didn’t realize there was a 30 minute time cap until the last minute. 

Hard workout at hard times 
Male Rx 24y175cm84kg 
42:33

Modified Elizabeth 
15-12-9
#Squat Cleans @75lbs 
#ring dips 
Last set of 9 I did push ups
Out of gas ⛽ 😪 nothing left in my arms
9:57
😓 😰 💧 

2 rds in 30 min

30min time limit Rx: 1+30/10/-
Finished the rest of the PU and run of the second round untimed.

Did a form of this out of respect for Mike and his life but was my own version to work on weaknesses, and limit DOMS or fatigue in the fast twitch fibers out of respect for squats tomorrow: 

95lb front squats/strict pullups
1/9,2/8,3/7,4/6,5/5,6/4,7/3,8/2,9/1 reps then,
pullups mostly strict/front squats>cleans
1/9,2/8,3/7,4/6,5/5,6/4,7/3,8/2,9/1 reps

so 90 of each. Untimed but around 25m. Planned to run after but now plan to run tomorrow before squats....

180#43%176cm

Subbed 4.5 minutes on assault bike for rounds 2 & 3 given heat:

44:15

43 / 6’0 / 195

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

33:30 - Sc (Strict pull-ups. Did 3s for the cleans and pull-ups.)

37:09 s
10:06 / 13:34 / 13:28
I almost capped myself at 30 but I looked at the clock after 30 so I just finished. 

super proud of myself for not scaling the run. 

3 rds 
30 SqCl 45#
30 ring rows
800m run

F/25/5’5/150
CrossFit AFK

23:34 Rx

3 rounds for time of:
30 squat cleans (95 lb)
30 pull-ups
Run 800 meters 
Time:  29:58

m/52/76"/272#

Beginner version with rows on TRX and Echo Bike 1k substituted for the 400m run

T=11:46

It's going to take some time before I feel like an athlete again, but have to start somewhere.  Putting in the work.

33:30 Rx

3 rounds
15 squat cleans #45
15 pullups
300m run
21:18

36:36 rxd. Live Free, or Die Free 🇺🇸

29:10 rx
Didn't anticipate the grip issues!  Thought heartrate would be an issue--- and it was! 
Thank you, Officer Carter. 
M/53/175/5'11"

Completed on 7-5 in South Carolina 

3rds: 20:52

30 SQT CL (black sod bag) 
30 Bar Rows (Front bumper of jeep)
800m Run

M 51/205/6’
30:13.  

M 51/205/6’
Scaled the weight to #75.  Badger paid the ultimate price for the freedom I enjoy, it’s a privilege to honor him with this workout.  I would also like to thank all the service men and women for their service in protecting this country.  Much respect!!

Beginner: 3 rds: 15 45lb squat cleans, 15 kipping pull-ups, 400m run = 22:25


m/65/5’10”/164

35:22. Finished round 3 pull-ups at 30 minutes. 
For pull-ups, in sets of 10, I did amrap strict and then finished the remaining of the 10 kipping. Typically went in sets of 5,4,3 strict. 

75 lbs squat clean. 
Run was brutal in the heat. 

2400 meter run.
Then,
3 rounds of:
30 DB thrusters @ 2x7,5 kg DB
30 inverted rows
Then,
11 DB thrusters  + 11 inverted rows.

12'24'' (run) + 14'31'' (the rest) = 26'55''.
--
Peace.

CrossFit Train 97333
Corvallis, Oregon

Rx   22:22


Squat Cleans - 5's
Pull-ups - Unbroken


Rest in Peace Mark. Thinking about all of those who serve and have served a little extra today while Celebrating this great nation! Happy 4th of July, our Independence Day!

RIP Badger
scaled to
3 rnds
30 sandbag hng sqt clns @ 60#
30 strict pull ups
910m run (1 lap around block)
I finished it---and leave it at that.
Not smart of me doing this during the mid day heat.
m/52/175
compare to was rx @ 47'ish min

Only been doing this a week. Normally used to a a 3 day full body body building routine. Man I have no gas tank,

3 rounds of 
20 squat cleans @ 75lbs
15 pullups
400 meter run

24:16

Hoping my cardio gets better because I was dying during this.  

45:58 Rx

26:41

Ladies Rx

I wanted a hero WOD I could do rx and with ties to my home in Colorado and my Air Force background, so...

DG
U.S. Air Force Maj. Walter David Gray, 38, of Conyers, Georgia, 
assigned to the 13th Air Support Operations Squadron, based in Fort 
Carson, Colorado, died on Aug. 8, 2012, from injuries suffered during a 
suicide-bomb attack in Kunar Province, Afghanistan.

He is survived by his wife, Heather; daughters, Nyah and Ava; and son, Garrett.

10 min AMRAP
8 Toes to Bar
8 Thrusters, 35# DBs
12 Walking Lunges, 35# DBs
4 rounds + 2 TTB

Peace to DG's family on this sacred Independence Day.  Proud to honor DG and the courage of our Founding Fathers.

59/5'8"/155#

34:20, had to scale to 75 on cleans. Thanks Badger, Semper Fi. 

34:14 rx

"Murph" without vest.

As rx’d, 34:08 (PR w/o vest). 

Haven’t tried Murph without the vest since 2010, so figured I could go faster.  First mile in 8:00 – a little less comfortable than I hoped.  Did the work in alternating sets of 10/20/30 and 5/10/15.  Maybe should have just stuck with 10/20/30, but this kept me mentally engaged.  Last mile in 8:30 – very painful but happy I was able to stay under 9.

49m/5'10"/180

65lbs squat cleans
34:31

Slow day. No excuses. Just slow.

3 rounds in 23:51of:
15 squat cleans, 65#
15 pull-ups
Run 400 meters

Gratitude to Chief Carter.

Rx’d:  32:34
170202:  34:12

Happy 4th to all.

DB squat cleans - 30lb dbs
lat pull downs 
800 meter run

untimed

32:36 with honor

Happy 4th of July

Burpees 4 Freedom
246 Burpees
19:06

58/M USA Citizen

3 rounds for time of:
15 squat cleans 75 lbs
15 Banded Pull-ups
Run 400 meters
21:45

Cap 30
2+25 squat cleans

31:34 Rxish about half were power cleans 🧼 🧽 
Rip Mark Carter
Afternoon Beginner me 11:52, Wife #15 bar and assisted PU 17:24 

Scaled to 75# SC
37:40

Didn't keep track of the 30 min cap. Didn't want to 'go to that place' today - stiffness and soreness were high.  Just wanted to keep moving and finish.  Somewhere during the 1st round I started alternating SC and pull-ups in order to do just that (probably not the Rx execution of the workout).  No compare to data either. Come to think of it, this may be the first time I've done Badger.

You didn't quit, neither will I!  HOO YAH CHIEF!

30 Kg Squat Clean

33:35

300m of the last run at 30min cap.

https://youtu.be/H6TWFkL3rYw

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A commemorative workout, monostructural, weightlifting, gymnastics, range of motion, core to extremity, pulling with skill, squatting with loss of connection

					SHORT		MEDIUM		LONG

LIGHT
														x
MEDIUM

HEAVY

ENDURANCE SCALE
6 rounds, split everything in half, or 12 rounds and split in half again

I DON'T HAVE PULL-UPS LIKE THAT SCALE
Slow the run and break up cleans more than usual, modify ROM on pull-ups so you can keep consistent kipping rhythm

I DON'T WANT TO GO TO 'THAT PLACE' SCALE
Do strict pull-ups instead of kipping, run without shoes

MY STUFF
Didn't get to this one in time so I practiced SLIPS for 20 minutes. I'll get to this one though. (UPDATE: 25:29 as rx'd)

GENERAL FEAR LEVEL: 8

I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.