Do I Need to have CFL1 to complete this course

Candy - 33:34
Rx’d

M/27/5'8"/170lb
CrossFit AFK

25:04 - Rx (Candy - 4s on Push-ups worked well.)

Candy : 21min09
Rx

Candy-ass: over 20m but under 21m (forgot to look) 

3 rounds:
40 strict bent legged body rows (bar)
40 pushups
60 squats 

Modified to:
--
10 RFT of:

10 inverted rows 
20 kneeling push-ups
30 squats

> 33'53''
--
Peace.

M/36/6’/178#

Candy 29:00 Rx

Deo gratias

Candy, AMRAP 20

2 1/3 rounds + 18 push-ups

Did a quick 5 round wod of
12 C2B
36 DU

finished that in 6:00

Maggie 37:58 rx'd
200413 28:30 Maggie 3 rounds rx'd

Candy: 19:27 rx
Pushups were a bear!
M/53/175/5'11"

Rx: 24:15

33:50 sub to 10 strict pull ups 

Candy @ home (no pull-ups bar available) 

WARM-UP 
2' Jumping jacks

Obliques opener 
Psoas & chest openers 

10 squeeze DB hang clean 
20m pec walk 
10 GB squats eccentric focus

5 rounds :
10 alt SA DB hang clean 15k 
5 pause at the bottom push-ups 
5 pauses squats

3 rounds :
4 DBs hang cleans 2x15k
4 push-ups 
4 squats

RAMPING UP INTENSITY
4 DBs hang cleans
4 push-ups 
6 squats

WOD
5RFT :
40 DBs hang cleans 2x15k
40 push-ups
60 squats 
24'16

ACCESSORY 
3x8 each arm DB hammer curls 10k

COOL-DOWN 
100 each leg terminal knee extensions

4/13/20: Candy Rx, 37:58
Today: candy 4 rounds, 38:53

Only 4 rounds Candy. 
30:07, terrible. 

Candy, Rx'd
28:16
M/54

28:44 compared to 24:49

I guess I am still recovering from left arm injury sustained in June

Did 100 pull-ups, 200 push-ups and 300 squats - partitioned randomly and untimed.  did between doing other things

Candy
3 RDS 20 40 60
26'21"
Last Rd push up on knees (weakness+++)

Candy
4rft
22:22

Candy 
Rx+
90 of the pullups were mostly strict on squat rack bar with varied grips. 10 were unbroken butterflies in last round from high bar.
Push ups Rx started with sets of 10, then 5...3s the rest
Squats were slow
3:59, 5:38, 6:32, 7:28, 7:35, 4:59 =
31:13

Son(15)
4 rounds of kipping pull-up Candy
36:11

Candy Rx
Either 16:35 or 21:25
(no compare to data)

I either did 5 or 6 rounds, hence the 2 times.  When I finished at the first time I thought "hell yeah!", because I know that I can hit 20 rounds of Cindy in less than 20 minutes.  Then I thought "wait a second, did I lose count of my rounds"?  So I then said "do another one to be sure dude".  Regardless, pull-ups were my crux and my legs hate me right now.  I'll know how many rounds I did and my actual time for sure the next time I do this.

Candy 
21:36 Rx

200413  21:55

4 rounds Candy: 18:57

Maggie

1h07m02s

4 rounds for time of:
10 jumping pull-ups 
20 push-ups
30 squats

8:48

Candy Rx’d:  15:00 (PR)

200413: 16:29

180611: 19:52 

Beginner Option:

10:18 😅

Candy - 22:22

180611 - 27:56

20:42 Rx
M/42/196/5'7"

Elbow tendinitis recently is hampering pulling motions, so
5 RFT
20 GHD sit-ups 
40 push-ups 
60 air squats 
26:41
Last set of GHDs was tough. 

200413:  24:50, subbing 25 ring rows vice pull-ups 
180611:  23:09 rx

60/5’8”/156

Candy

9:15

Cut it in half and only did 3 rounds since I’m not feeling great and had no energy

Beginners WOD 
subbed jumping PU’s for TRX row
12:48

24:36

100 rds of 1,2,3.

Not sure if this is considered rx.   I don't care either. 

 I knew I could pull and squat unbroken,  but I didn't want to lose too much time resting to complete the pull ups.  This provided constant movement with no rest,  but to mark the rounds.  The goal for each round was under 15 seconds. 

Candy modified 
15 ring rows 
20 pups
30 squats

8:15

Candy 3:33-4:14-4:25-4:37-3:55=20:45

Wife beginner 19:42

Candy 23:36

last time Candy 28:13
16.3% faster today

Candy

14.53

Aimed for 3min rounds, pull ups unbroken, although needed to break push ups. 

4 rounds for time of:
10 Band pull-ups
20 push-ups
30 squats
13:36

rx w mostly strict pull ups on yoke fat bar
35:41
m/52/175
end of rnd 4 and all of rnd 5---felt like someone added a 20# vest.....ugh, slowed way down.
compare to
Candy rx--strict pull ups on yoke fat bar
32:27
m/50/175
compare to with same scale was
33:20

beginner scaling-ish
4 rds
10 inverted rows, high parallettes
20 knee pushups
30 squats

14:04

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, gymnastics, gymnastics. A twist on a classic benchmark with more of a demand on stamina. Squatting, pushing, pulling (with skill).

					SHORT		MEDIUM		LONG

LIGHT								x

MEDIUM

HEAVY

STRENGTH SCALE
190101 (if I recall correctly), For quality: 50 strict pull-ups, 100 honest push-ups, 150 squats

STAMINA SCALE
5 rounds of:
2:00 pull-up practice
2:00 push-up practice
60 squats

SPEED SCALE
Cindy

MY STUFF
Did a test run on a version of our Christmas workout

GENERAL FEAR LEVEL: 8