strict pull ups: 7 rnds
1/2 bw ohsq 42,5 kg: 7 rnds

12+ 4 ctbpu

13+ 12 OHS with 95 

Male rx 

75# OHS

11 + 8 = 19

13 rounds C2B
15 rounds + 10 reps OVH Squat @40kg
RX

SC PU/95# OHSq...8th/7th rounds complete

C2B = 10 + 6
OH Squats = 14 + 10

bw = 175 I did OH squats @ 85#

M/43/140lb

C2B - 15+14 RX (kipping) 
OHS - 14+9 RX (70lbs)

10 rds for each

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

12+7 - Rx (Had a few misses on chest to bar, had to make up reps. Arms really blew up. Sore from muscle ups and midline is wrecked.)
13+11 - Sc (Used 95lb instead of 85lb. The last few rounds were really about if I could pick up the bar amd hold it or not. Mentally tough. The bigger sets lit up my back, mostly from yesterday's midline work.) 

Overall good to check in on where I am currently at for pullups.

12+11 reps chest to bars. First 18 reps strict, then traditional kipping. 

11+10 OHS @88lb. 

Cardio!!! (And legs at the end) 


174#43y176cm

M 52/195/6’
Scaled pull-ups to kipping pull-ups, got through round of 14.
Overhead squats@#95, got through round of 12.

oH squat 12
@ rx (65lb)

wrists were the limiting factor today!

Kipping CTB non butterfly: 8
95# OHS from the ground: 8

M/36/6’/176#

11+8 with traditional kip
11+9 with 88 lbs.

Deo gratias

8 strict pull ups 
8 rx ohs

C2B: 11
OH Squat (90#): 16
M/53/175#/5'11"

Modified: 
--
Inverted row ladder, starting at 4, incrementing by 4 each minute
4 minutes  + 10 reps = 50 total 
1' rest 

single-arm DB OHS ladder @ 12,5 kg, starting at 1/1 
6 minutes + 5/5 = 26 / 26 total
2' rest 

bent-over row ladder @ 20 kg, starting at 5, incrementing by 5 each minute
5 minutes  + 16 reps = 91 total
1' rest 

OHS @ 20 kg, starting at 2, incrementing by 2 each minute
6 minutes + 9 reps = 51 total
--
Peace.

C2b 10+8
Ohs 12+9
rx’d. 80lbs ohs

C2B: 12 
OHS: 13 (95#)

39 y/o M.

27+18

12+8 C2B.
15 +10 OHS

Rx
12+6
8

C2B 11 + 11 total 67
OHS 12 + 8 total 76 @40kg

C2B: capped at 12:00
OHS: capped at 11:00

12 c2b
12 ohs 80lbs

Negative pull-ups
Laddered up to 5
15 total
Overhead squats (33#)
Laddered up to 10
55 total
==========
50yo/5’7”/118#

200lb BW - used 95lb OHS.

9 reps into round 12 on C2B.
11 reps into round 12 on OHS.

cannot string kips very well, so C2B turned into a lot of singles. shouldve went strict to try for bigger sets towards the end.

OHS broken into sets at 9 reps and beyond. minutes got short after putting the bar down. 

12 + 15 RX

13+13

Intermediate
13 min + 7 pull-ups
11 min + 9 OHS (95#/50% BW)
No compare to data

13+13 @ 85#

9 minuets + 6 reps
8 minutes + 6 reps Rx

Rx
Death by chest-to-bar
9+8
Bum elbow prevented more without mucho pain

Death by OH squat @ 115lbs(steel weights)
11+6
No other excuses than hating squats

Son(14)
Intermediate
Pull-ups 14+11
OH squats @ 85lbs 7+2

No rings, so I modified the wod a bit:
1) 10 min EMOM- odd 3 Kipling pull ups / odd 4 kipping pullups
Rest 5 mins, then 
2)10 min EMOM of 3 empty bar OHS I.e 35 lbs

This way I can work on the pull-ups and get some decent OHS practice

CTB - 51 total reps, 9 on minute 10

OHS (75#) - 61 total reps, 6 on minute 11

Pull-ups - 13 rounds + 10
Front squats (95lbs/62% BW) - 11 rounds 

Rx’d 
C2B: 14 rds + 7 reps 
OHS: 10 rds + 5 reps (90# = 53% BW)

141223: 
C2B: 12 rds + 11 reps 
OHS: 6 rds + 0 reps (90# = 50% BW)

Hey Charlie P! Welcome back. Replies are still broken 😆 

9min on CTB (8 reps on min 9)

8 min on OHS (6 reps on min 8). #100 pound 

RX

Strict Pull-ups: 9+9
75lbs OHS: 7 (last round had 10 reps)

M34 90kg

C2B 17 min +14 reps
OHS 45kg. 13 min + 10 reps

C2B 11+10
OHS@75 5+3

C2B 11 minutes
OHS 12 minutes (40 kg / 88 lbs)

13 minutes CTB-PU complete (kipping)
16 minutes OHS complete (95-lbs)
This fit well into some open gym time today.
I send my regards to the regulars here!
m/54/5'11"/190#

Strict C2B - 10 rounds
Dumbbell OH Squat - 2x45lbs dubs -10 rounds

Lee 43, 12 C2B onto 16 PU, 19 OHS
Noah 15, 21 RR, 15 OHS 10kg Tech Bar

C2B: 12+8 
Ovhs: 14+5 @ 100
M/35/197

C2B Pull ups: 7rds + 4 reps (total 32) 
OH Squats: 6rds @88lbs Rx

C2B: 10 rounds + 10 = 65 reps
45lb OHS: 13 rounds + 12 = 89 reps

OHS is my kryptonite, but getting more fluid at low weights.
No comparison. 141223 is B4XF.

Pull-ups 11 minutes, overhead squats 12 minutes

Intermediate Option:
Pull-up ladder 9+7 jumping chest to bar
Rest 5 minutes
1/2 bodyweight overhead squat ladder  8+6 65 lbs not 1/2 body weight

Age-33
Height- 5’-7”
Weight-175
Rx-Yes

11 rounds C2B
13 rounds OHS

Strict CTB on yoke fat bar 
6 plus 4---there was a bit of movement on #'s 5 and 6 of rnd 6, but happy with the strictness overall
ohs @ 95#  rx would be 87# ( I knew I'd have to drop the bar and didn't want to break my 10's--and I hate bringing the bar down on my traps, so I drop it)
6 plus 2
m/52/175

Reached the 10th round of C2B
Reached the 14th round of OHS. Got 14 in the 15th round

34.6 kg

Reached the 10th round of C2B
Reached the 14th round of OHS. Got 14 in the 15th round

34.6 kg

Globo wod: If you are using iron plates today use a weight that you can bring down under control.  For chest to bar pullups,  if you don't have a bar that you can kip on do death by regular strict pullups.  Dumbbells sub dumbbell OHS, do 2 right first minute,  2 left second minute,  then 4/4, 6/6,  8/8 and so on,  unti failure. Dumbbell OHS are much more difficult than barbell OHS,  so scale according and warm up well. 

Bodyweight sub: death by c to b pullups, rest 5 minutes,  death by jump squats,  rest 5 minutes,  5 minutes of handstand holds or planks. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. A test of stamina, but not allowing one movement to really affect the other. Pulling with skill, range of motion, squatting with an upright torso, overhead position, and core to extremity are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM												x

HEAVY

STRENGTH SCALE
AMRAP in 20 minutes of:
4 strict pull-ups
4 slow overhead squats (or regular speed if 1/2 bodyweight is close to a max)

STAMINA SCALE
5 rounds of:
2:00 max reps pull-ups
2:00 max overhead squats

FLEXIBILITY SCALE
Stamina scale format, except do ring rows (pause when the rings touch the chest) for pull-ups and pause on the bottom of the overhead squat

MY STUFF
Did strict ring pull-ups and pistols between cleaning stuff

GENERAL FEAR LEVEL: 7?