37:53 RX

M/40/5’9”/195#

3 rnds
800m treadmill
30 wbs 6 kg
40 strict sit ups
off the clock

34:00 Rx 3 rounds 
24y175cm male

22min58 rx

34:24

29:20

32:58 but with 30lb med ball front squats instead of 20lb wall balls to encourage high rep sets and try to keep HR lower but still work the shoulders a little.  

Tried to take it super easy on the runs. 4:10 round 1. 

180/43/176cm

M/26/5'8"/165lb
CrossFit AFK

29:35 - Rx (Runs were under 4-minutes each, and each one did gradually get slower each round. Wall-ball shots were all done in sets of 26/14/10. I did do an extra rep on the first and last rounds because I missed my target height. This is where I lost the most time in the final round, as I wanted to rest a ton between my sets. All the T2B's were sets of 5. I had to do an extra rep on both the first and last rounds, too, because my feet missed the bar.)

Lesson Plan 
Warm-up
5-minutes of:
10-second hollow hold
5 Squat therapy reps on the wall
20 jumping jacks
Specific Warm-up
10 active shoulders
10 lat activates
5 strict knee raises
5 strict leg raises (low-target)
5 strict mid-target leg raises
5 strict toes-to-bar
1-3 strict weighted toes-to-bar
Build-up
100m run
5 push press wall-ball shots
100m run
5 med-ball front squats
100m run
5 med-ball thrusters
100m run
5 wall-ball shots
Workout of the day
-Smooth is fast
Cool-down
20 med-ball transfers
-laying down holding a light ball between the feet, lifting to your hands, and passing the ball overhead. Lift the ball up and over to your feet to lower it back down. 

32:01, 24 toes-to-bars first round at 10:00 then 30 hanging knee raises the second and third (12-Aug-2022)

54yr male. as of now have a torn meniscus in left knee . 
RX'd 
time 29:57 

24:45...did pull up instead of t2b. Read too fast...
M/35/197

26/M/155
rx. 28ish mins 

M/36/6'/174#

2 rounds + 9 TTB at the 30:00 mark
(finished final 21 TTB untimed)

Deo gratias

As rx’d, 31:03. 

Not in my wheelhouse, but got it done.  Paced pretty well, about as hard as I can go without redlining.  Runs were 3:30-4:00.  Wall balls 20-15-15 / 15-15-10-10 / 10’s.  T2B were 8-8-8-6 / 10-10-6-4 / 8-8-7-5-2.

49m/5'10"/180

Very pressed for time, so did a quick setup version

3 rds
Row 400m, Concept2, res 10
25 squats
15 abmat situps 
20 knee pushups

Forgot timer but I pushed through tough with no breaks and got quite sweaty and outta breath ;)

Time= 45:13

*Subbed 25kg KB Goblet Squats for Wall Balls
*Nasal Breathing Only Throughout

completed 8/12 in the a.m. run loop is closer to 950 m after two laps. used 10lb ball to 12' tree branch x50. T2B as RXd.

32:30.

wall balls unbroken rounds 1 and 2. mailed it in on the last round of T2B after being unable to keep it under 30 minutes. only 10 or less kipping each round, remainder strict. 

Out earlier in the week - did this today, Friday 8/12
Subbed 50 dumbbell thrusters for 50 wall balls (2x 15lbs dumbbells)
28:58

Scaled, 23:13
450m Run
25 WB (10 lb, 9 ft)
15 Hanging Knee Raises

*I got wrecked lol*

M 52/205/6’
Scaled the wall balls to a 9’
target and t2b to 3/4 t2b, about 4 inches away from touching the bar.  It was 95 degrees, 29:30.  

Modified:
--
2.5 km run
Then:
50 9 kg sandbag throws, no target 
30 toes-to-dumbbells 
30 hanging knee raises

Total session: 39'23''
--
Peace.

27:35

800m
30 bb thrusters 
20 knees to chest 

Rx’d: 29:26

38:06 rx

27:20 Rx
M/44/5’8”/165

27:28

6 Kg (14lb) ball to 3m target (10ft)

At 29:30 I had all last round's 30 T2B to do.

32:24 total time.

3 rounds for time of:
25 wall balls 
15 knees-to-elbows

didn’t do the ruining due to knee hurting 
10:25  

28:58, subbed 400m run, KTE for T2B at work. 

25ish timer prob. Rings for TTB and 9ft ceiling 
Wife beginner scale 10lb. ball ground to over head 20:24

800m row
50 Wall ball 22 lb
30 hanging knee raises

2 rounds 19:24

3 rounds for time
Beginner option: 
done the workout at gym so for the run:
20m x 20 for 400m run
25 wall ball 8kg, 3m target
15 toes to bar
time: 20:37 

The “whatever-lies-between-beginner-and-intermediate” version. Early morning w/o at home.

4 rounds for time:
400yd run
30 “wall-ball” shots - 25lb cobblestone
30 hanging knee raises

26:24

Beginner Option:
3 rounds for time of:
400-m run
25 wall-ball shots 16 lbs
15 hanging knee raises
20:56

20’ emom (10 rnds) back squat. (80kg)

row/no run
ghd /not2b

22 time c. 2 rnds plus 800 row 8 wall ball

2 rounds:
.6 mile run
40 wall ball, 20 lb ball, 10 ft target
25 toes to bar
26:36

ttb killed me. Should’ve done knees to chest. 

2 rounds even, capped at 30. Absolute train wreck

800m run
50 DB thrusters (25#)
30 toes to rings 

Completed the task in 27:06
I did this task as a morning workout.
Good luck to everyone and have a great workout
My workout

Beginner Version in 13:30 
Happy with that 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Pushing with the hips, pulling with the hips, core to extremity, squatting, and kipping are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

ENDURANCE SCALE
6 rounds, split the reps and distance in half

STAMINA SCALE
Mush everything together into 1 round. 1.5 miles, 150 wallballs, 90 toes to bar

COORDINATION SCALE
As listed, maybe cut the run if needed, and cut the range of motion so you can find a rhythm

MY STUFF
23:19 (shouts to Monster's Inc) as rx'd

GENERAL FEAR LEVEL: 7