CFWUx2 10*45/95*2 10*135
68:44

three days rest

5 rnds
20 plank push ups
30 dl 60 kg
40 strikt sit ups
50 du
3 min rest
39:51 (inkl. rest)

Intermediate option
3:56
4:06
4:20
4:42

hice 4'45, 4'45, y en el 3ero 6'03

paré porque me caí del pace.

lo hice afuera en la vereda de mi barrio en agronomía.

la gene molestó poquito.

lo que más me frenó ese día fue subestimar un poco el peso.

cuando lo miré dije eso va a pesar como 90 en Diane. Pero al final decidí que 60 iba a ser demasiado para encadenar las 30.

me incliné por dejar 50 kilios a la barra. Pero no fueron 50 kilitos.

Fueron 50 kilitos de levantadas apuradas de carbones calientes para ir a llevar a un asado que no se iba a hacer.

Es mi forma poéica de decir que entrenar rodeado de personas que aunque no molesten no comparen la inclinación o el inerés por hacerlo conmigo es muy diferente a hacerlo junto a amigos como batu y la pochi. Yo los llamo los pochos.

Fue mi primera vez con Barbara ann. Espero poder sosener al menos 4 rondas el pace en la próxima, o al menos caerme más adelante.

Gran entrenamiento, que lo disfruten.

Scaled those handstands with 2 plates of 25 and an abmat, did kipping HSPU to practice technique, abmat situps as strict as possible, everything else rx

6:40 
6:30
5:35, khspu unbroken 
5:24 
4:59 khspu ubkn too

Male24y175cm85kg 

Intermediate 
3:05
2:48
3:00
3:40

Scaled big time due to heat and missing back squats yesterday /planning to run tomorrow and I don’t want the unnecessary added volume of double unders on my shabby deltoid ligament. The heat and increased volume of hspu over last time made it hard enough for me anyway today at 88 degrees. Situps unbroken, and minimized arm swing. 

28:15 -total
5 rounds each for time of:

20 hspu (15 hspu rounds 4/5) all kipping
3 UB back squat at 245lb (flat shoes, butt to ball)
40 sit-ups no abmat/heels anchored on mat
3 minutes rest 

2:47 19/1 hspu (max reps Pr) 
2:46 18/2 hspu
3:54 13/4/2/2 
3:38 8/4/3
3:10 11/1/3


180lb/43/176cm

Intermediate - subbed inverted push-ups for HSPU and 2x single unders per 1 DU:

4:57
4:05
4:00
3:59

43 / 6’0 / 195

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

35:55 - Rx (Lost a lot of time I. The last three round having to take bigger breaks during the HSPU's and deadlifts. Tried to maintain really fast reps.)

Total Time: 28:55Rx 
(2:39/2:29/3:58/4:11/4:18) 
+12:00 Rest 

26:22 s
4 rds
20 knee pushups
30 DL 65#
40 sit ups
50 DU
4:23 / 4:06 / 4:01 / 4:52

F/25/5’5/150
CrossFit AFK

Was crunched for time today, but still wanted to do this workout. Switched the HSP for regular push-ups and took no rest between rounds. Twas fun

17:08

m/52/76"/277#

Modified beginner version due to injured knee:

3 RFT (20 Knee pushups, 20 Deadlifts @ 65#, 20 Situps, echo bike 500m subbed for jump rope)

Nasal only breathing

T=12:25

M/46/205lb

4:18
4:10
4:26
4:27
4:19

RXD

great workout

M/36/6'/172#

5:05, 5:00, 5:29, 7:00, xxx

Deo gratias

Intermediate Option:
4 rounds, each for time, of:
10 handstand push-ups
20 deadlifts (95 lb)
30 sit-ups
40 double-unders

R1
5:09:59

R2
Unknown

R3
4:49:07

R4
4:35.84

never done double unders so they were sporadic. If I would get a run going, I couldn’t count. 

modified handstand push-ups. 

3 rounds, each for time, of:
20 push-ups
20 deadlifts 60 kg
20 sit-ups
50 single-unders (3 single-1 double circle × 10)
2:50 2:45 2:52

30:16

4:20
4:19
5:36
6:20
5:24
Pike HSPU, everything else Rxd

4rds 26:14
10 z press 14kg DB’s
20 deadlift 60kg
30 sit-ups 
40 Russian step ups 

20 DB shoulder press, 30s
30 deadlift, 100lbs
Accumulate 1:30 of plank hold
50 double unders

4:48/4:04/4:19/4:20/4:18

Intermediate option.  Will try rx next time around.  
2:10, 2:04, 2:01, 1:51
Total w/rest = 17:06
M/53/175/5'11"

Thank you @ Jim Rix!

completed 7/6 a.m. scaled rep count back on HSPU to 10 reps and DU to 30. 

4:08
3:50 (unbroken)
4:43
5:08
4:12

total = 34:01

had to drop the bar on deadlifts in later rounds. DU's got rough as well on the higher times. HSPU strict as much ROM I felt comfortable with. 

2021 - scaled: 10 HSPU (I imagine these were to a block), 150 SU - 4:25 - 3:30 - 3:53 - 4:11 - 4:02

Beginner-ish Scale, no rests between rounds
3 rds for time
20 knee pushups
20 DL, 35# dbs (70#)
20 abmat situps
50 single unders
No rest periods!

11:51

Forgot to rest 3 min between rds. Probably would have done 5 rds if I had rested between. 3 straight through was a nice WOD, right on the edge of tough without any major slow downs or breaks. 

4 rounds, each for time, of:
10 pike push-ups
20 deadlifts 115 lbs. 
30 sit-ups
40 double-unders

All unbroken but probably should’ve upped pike push-ups to 15-20 reps.

2:38, 3:11, 2:58, 3:11

I forgot to rest between sets 1 and 2. Remembered for set 3 but only rested 2 min. Rested 3 min between sets 3 and 4. 

Coastie Nick, nice improvement!

Some blazing fast times today. Nice job all. 

Intermediate Scale but w/ 80 Single Unders because I was busting too many DU (even after watching the video...) also 20 push-ups from beginner

2:44, 2:46, 2:42, 2:44

7:44 for 3 rds: 10 hspu, 20 115lb dl, 20 sit ups, 50 single unders


m/65/5’10”/164

M 51/205/6’
20:30 intermediate scale.

Intermediate + subbed piked push-ups for HSPU.
3:16, 3:09, 2:35, 2:36 + rest = 20:36

Everything unbroken but DUs (tripped less in rds 3&4).  Did a 5th round after just because, didn't time it.

Compare to:
4 rounds for time:
10 SP (45# DBs)
20 DL (135# using hex bar - no barbell access)
30 Situps
40 DUs
No rest between rounds so I didn't pay attention to time for each. All reps unbroken.
16:54

Rx other than subbing singles for DUBs, all but 4th round unbroken
3:29, 3:39, 4:05, 4:16, 4:07
Total time with rest: 31:36
M/30s/225lbs

Son(14)
Performed 4 rounds with same reps at 95lbs and with single unders
Total time with rest: 33:55

Beginner Modified:

3 Rounds for time
20- Push ups (knees)
20- Deadlifts @75lbs
20- Sit ups 

Total Time : 15:05

Cool Down:

4- 200m row (10 cal each 200 split)

Beginner, 12:36.04

Rx’d: 
3:48
4:23
4:55
5:23
5:03
(Total w/ rests: 35:32)

Compare to 210104: 
5:05
4:56
5:58
6:29
6:51
(Total w/ rests: 41:19)

Rx   28:15

3:16 - 3:23 - 3:21 - 3:15 - 3:00

*All sets Unbroken.
*Anchored Sit-ups.

Scaled to push-ups and db deadlifts.
Rested between 2nd and 3rd rounds

untimed

Scaled intermediate version:
4 RFT of 
5 shoulder press/5 push press, 35# DBs
20 deadlift, 135#
30 abmat sit-ups
90 single unders
4:08 - 3:58- 3:48 - 3:49

59/5'8"/155

5 rounds, each for time, of:
20 pike push-ups 
30 deadlifts (95lb)
40 sit-ups
100 single-unders 
Rest precisely 3 minutes between rounds.

5:00,5:01,5:02,5:10,5:07

Backs been sore so Mod:
15 35lb DB SP
20 DL 115
40 situp
50 singles
4:10,4:22,4:11,3:59,4:07

32:15
4:00/3:55/3:50/4:10/4:20
M/35/192

M/47/6'2"/185#

Scaled/modified 
*1 - 26# DxKB strict press into a push press = 1 hspu
*DL with 115#
The rest as rx'd 
4:56/5:42/6:07/6:27/6:19

20 pike push-ups
30 DLs @ 95lbs
40 abmat sit-ups, toes pegged under a plate
50 DUs

3:58 + 3:44 + 4:16 + 4:51 + 4:28 +12 rest = 33:20
	vs 2021*
3:59 + 4:30 + 4:44 + 5:41 + 5:43 + 12 rest = 36:37
 (1)  +  (46)  +  (28)  +  (50)  +  (75)                = (3:20) = 13.5% faster

*Last time: wall-facing HSPUs, same weight, no abmat, same DUs

No scaling 
100kg bodyweight 
34:46 sec

HSPU and SU with abmat and 100Singles 
5:34, 5:11, 4:53, 4:54, 4:20
Wife beginner #45 DL 100 singles used decline bench on SU 4:22(50singles), 5:04, 5:08

5:45 🥵

I wish I had the confidence to use a speed rope with bare feet. 

Intermediate 
2:53
2:38
2:50
2:44

4 rounds, each for time, of:
10 pike push-ups from 36” box
20 deadlifts (135 lb)
30 sit-ups
40 double-unders
4:49 rest 3:00 min.
4:55 rest 3 :00 min.
4:15 rest 3:00 min.
4:05 rest.3:00 min.

Modified
--
5 rounds, each for time, of:

20 DB shoulder presses | 2x9,5 kg DB
30 DB deadlifts | 2x14,5 kg DB
40 Abmat sit-ups
50 curb jumps 
No rest btw rounds

6'33'' | 6'48'' | 6'55'' | 7'00'' | 6'55'' = 34'11''
(35'08 on 210104)
--
Peace. 

Intermediate

40 Kg Deadlift

2:32
2:22
2:12
2:09

https://youtu.be/po2OxnX1jJA

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, weightlifting, monostructural. High output followed by decently long rest. A different version of a classic benchmark, kinda a gimmick format that still packs a potent dose.

					SHORT		MEDIUM		LONG

LIGHT
														x
MEDIUM

HEAVY

COORDINATION SCALE
5 rounds of:
20 deadlifts
2:00 double under practice
2:00 handstand practice

STAMINA SCALE
As listed, no rest between rounds (intensity will suffer), but allow more rest between exercises so they can be done unbroken

SPEED SCALE
Sub dumbbell strict press for hspu and sub short plate jumps for double unders. Work on actual speed of the movement (not transition, the concentric phase) for sit-up and deadlift

MY STUFF
Caught up a bit today, so did back squats this morning and then did 3 rounds of this in the afternoon, but played around with a few variations

GENERAL FEAR LEVEL: I said 8 last time, but I might say 7 now, though I haven't done this as listed yet.

Awsome Tip!! 
thank you so much Dan!

Great tips Dan! Thank you! 

Ronny