amrap'12
7 k2e rings
3 wall walks to front roll
9 + 8

10 rounds plus 8 reps 
Rx’d

6 1/2 rounds

13 rounds and 10 reps 
RX

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

9 rounds - Rx (Very strict K2E. Started with 5s then went to 3s and 2s on K2E. Wall-walks were alright.)

11 rounds as rx’d. A day late. Better by 3 wall walls. Nice controlled KTE did not get hard but broke for wind. Did wall walk unbroken as long as possible and these got hard-took breaks after 1-2 during the final 3-4 rounds. Broke most kte 6/4 or 7/3. Smoky today and fasted with no warmup. Almost quit at 10m it was so hard -had 5+7 at that point. 

180/43/176cm

7 rounds + 10 reps
rx

7 rds exactly - scaled to 7 KTE and 2 wall walks.  Shoulders and lats were fatigued before I started.
M/56/5’9”/206

F 55 128 
7+10kte+2 WW

111+5 rx
M/35/197

M/36/6’/175#

8 rounds Rx

Deo gratias

RX : 10 r + 8 rép 👌

I did a total of 5, but…. I thought at 1st I was supposed to do 30 knees to elbows and then 3 wall walks. Hahaha!

5 rounds + 12 Reps in 20 minutes of:
10 knees-to-elbows
3 wall walks

10 r.d 2 W.h

Scaled considerably-

12min Amrap 
3 WW
7 Strict K2E 

5 Rounds 

Rx’d: 12 rds + 2 reps 
190918: 12 rds 
180919:  10.5 rds 

Blend of Kippingg and strict not much difference in Time for each
11+2

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
7 strict knees-to-elbows
2 wall walks

14+3

Completely misread...I did 10PU/3 wall walks. 7 + 5/-

At home version
AMRAP 20 mins
10 weighted sit up (20kg)
3 wall walks

9 rounds + 8 sit ups

10 rounds + 5 knees-to-elbows, intermediate option (19-Aug-2022)

6.5 rounds with kipping knee to elbow 

8 rounds + 2 reps rx

13 rounds ,7 reps

M 52/205/6’
10+4

Beginner scale. 7 rounds + 10 reps

6 rounds + 10 struck knees-to-elbows Rx

2 wall walks
7 knees 2 elbows..(Kipling towards the end)
8 rounds /20 minutes
Surprisingly exhausting 😩 🪘😫
What a gymnastics couplet 😍

8 rounds 

7 knee & 2 wall walk up 

11+6 Rx

Compare to 190918: 11+10 Rx
Compare to 180919: 9+2 Rx

4 rounds Rx

2 rds intermediate then transitioned to beginner scale
6 rds beginner

13R+6

12 rounds + 4 strict k2e

Intermediate scale 13 rounds or so. My neighbor stopped me with like 3 minutes left on my time to talk to me about something. Which is odd when you consider what state I was in after 17 minutes of wall walks and such. But whatever.

Completed 220818 (results there) then 2 rds Rx of today's WOD.

I cut this off at 2 rds. My elbow withstood 220818 + 2 rds of 5 reps 85# hang power snatch with little ill effect, but I started to feel it a bit doing the second set of 3 wall walks - didn't want to risk it.

Rx 11+2 might have been twelve, oh well next time for sure 
Afternoon Rx 14=
Wife 10 HKR 50ft Bear Crawl 9 rounds 

13 rounds + 5 K2Es

Last time, 13+8, so a virtual tie

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
10 hanging knees raises
50-ft bear crawl
13 rds

Modified:
--
Complete as many rounds as possible in 20 minutes of:

15  hanging knees raises
50 bear crawl steps (aprox/ 30 mts)
8 rounds  + 15 HKR.
Completed 10 rounds in 24'00
--
Peace.

Intermediate. 12 + 1 wall walk. 
190918 to was 11 with the same scale. 

Rxd.

10 rounds + 5 K2E.

Tried 3 rounds per 5 minutes, but got fatigued midway.

m/49/85

7k2e 
2w.w

12r+14

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and gymnastics. Pulling from the hips, pushing from the shoulders, demand on the midline, and strength are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

TECHNIQUE SCALE
AMRAP in 20 minutes of:
15 kipping knees to elbows
Ricky Reps* handstand walks
*for reference, that means do them until you feel like you got a good dose then move on

CONSISTENCY SCALE
5 rounds of:
2:00 strict knees to elbows
2:00 wall walks

INTENSITY SCALE
AMRAP in 15 minutes of:
15 GHD sit-ups
15 dumbbell push press

MY STUFF
Major box-checking today. Did about 10 minutes of this, subbing handstand hold for wall walk, then tested out some of our Football Theme Workout stuff

GENERAL FEAR LEVEL: 5

Excited to hit this one tomorrow! Loving this gymnastics couplet. 

I have been strictly doing CrossFit.com programming for 120 days now. Check out my IG to see some videos @ymmotvstommy

I trust the dot com programming, as this is where you are going to get classic, OG CrossFit. Most gyms are loosing the point, too long of workouts, too much volume, and too many movements per workout. I find my ability to recover and tackle each workout with the necessary intensity, is actually possible with this programming. 

Globo wod: If you have a pullup bar and the gym doesn't care about walking up the wall go at it.  Subs for wall walks are 100ft bear crawls or 8 inch worms in and out. If the pullup bar is in ultra high demand , go ahead and amrap 10 minutes strict knee to elbows and 10 minutes wall walks. If you don't have a pullup bar or something to hang from (rings) sub controlled knee tucks on the ground, holding at the top for a second.  

Bodyweight sub: see above. 

I know alot of students are heading back to college and will be at subpar campus gyms that are really busy, so I am going to post some tips to help you get in your workout.  First thing is see if your college or university has a Crossfit affiliate.  Failing that see if they have an area built out like a Crossfit box, with the usual amenities (or at least rigs and bumper plates).  If a dedicated area isn't available then I have a few recommendations based on my experience 10+ years ago.  1. Go off peak if possible.  This is going to usually be late morning through mid Afternoon during the week, and all times weekends. Also, early mornings tend  not to be as busy.  But avoid any time between 4pm and 9pm Monday through Thursday if possible. Ask floor staff what the facilities peak hours are and try to work out between classes or before peak. Also, if your school is a NCAA D2 or D3 school the sports teams may use the same gym as regular students for strength and conditioning, so you will want to avoid those times as well.  However if this is the case then you will likely have access to lifting platforms when they are not training.  2. Be ready to make changes to your workouts on the fly. Some gym goer may take your equipment  or space, or you may arrive to find it not available.  Also be willing to modify your workout to fit the gym layout if needed.   3.  Make friends with the Recsports staff. It can help prevent situations especially if some don't like heavy deadlifts or Olympic lifting. 4. If there's an Olympic lifting club on campus join it, especially if it's the only way you can access lifting platforms and bumper plates. 5.  If there's some like minded individuals on campus see if you can create a student organization dedicated to Crossfit. Work with your group, recsports and your student organization office, send someone to the Level 1 course, and start an educational nonprofit affiliate. You will need to contact CFHQ as well if you have a group that is interested, as they will know the exact process to get affiliated.