14:55 RX

M/40/5’9”/195#

11min57
Rx

Intermediate

18:10

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

13:36 - Rx (Icy roads. Deadlifts unbroken. Push-ups fell away from 10s to 5s. Definitely a push-up workout for me. Did this after the 5x10 sumo deadlift day)

mismo Ejercicios pero peso ajustado en el deadlift 165 lb 
tiempo 20 min

Modified:
..
5 rounds for time of:
20 DB deadlifts @ 2 x 15kg
20 overhead squats with a pipe 
20 kneeling push-ups

> 18' 30''
--
Peace.

M/36/6'/178#

14:54, Rx (250m run each round)

Deo gratias

SC 225#, 600m echo bike...27:45

Intermediate Option

12:58

https://youtu.be/tRuX1kZe8F4

Intermediate 
18:05

13:27 
scaled to 225# & 250m row (wet outside)
M/53/175/5'11"

14:43 rx’d

185# 19:57

11:10

190lbs

12:52 treadmill runs

12Dec2022
M/39/160
DL #240
Time 15:50

11:49
135# DL
500m Bike Erg
Push-ups

5 rds
16:53@ 225
500m assault bike

15:02, used 205 for DL. 

Rx

1-3:27
2-3:26
3-3:24
4-4:07
5-4:31

would to be more consistent fell off the last 2 rds

broke DL into 6 then 4
did push ups 5 reps at a time 
run speed 8.5-9.5

Rxd. Completed 12/13 at the Y. Used air assault runner. 

13:35. 

4 раунда 
13:46

SCALED : 13:45 
@110kg (245lb)

Rxd
23:03

5rds: 11:12

10 DL (225lbs)
200m Run
20 Push-ups 

Rx : 14’07 (4x50m run)

https://youtu.be/YH95t2HcS3s

Rx
11:54
Performed outside, 35F. Unbroken DLs

Son(15)
@ 185lbs & 15 push ups, outside as well
16:32

Scaled
17:35
135lbs deadlift

Scaled to 225# DL, otherwise Rx.
11:11

Unbroken on DL and PU. Almost scaled the DL further as my posterior chain was sore and tight from yesterday.  Transitions between barbell and run start/finish were long, but it kept me from making a mess of my garage floor if you get what I mean.

12:27, 205 lb

Got mixed up on my rounds but I'm pretty sure I did 5. I went to a non-crossfit gym today and it was kinda funny. Men and woman lazily doing odds and ends while chatting... and that one guy in back going crazy. 
5 rounds of:
10 deadlifts 132 lb
3 minute run. Tip: figure out how the treadmill works before starting the WOD!
20 push ups

31:41
Should have used more weight

Intermediate Option:
5 rounds for time of:
10 deadlifts- 135 lb
Run 200 meters
15 push-ups- elevated bar

12:50:80

Rx’d:  9:27
Unbroken

As rx’d, 13:58.

275 is not the cake-weight it was 5 years ago, but these still went well.  First round unbroken, then 7-3 after.  Tried to move quickly on the runs but also recover a bit.  Broke push-ups 12-8 until last round (unbroken).

49m/5'10"/180

10:56 as written. Run blew up quite a bit but i feel i managed the deads well as they are not a strong point for me. 

225 dl
12 burpees instead of run

16:31

Scaled 
5 RFT 
DL @ 225#
15- cal echo bike 
20- push-ups 
14:47

Scaled to 185#
20:50
DL and PU unbroken. Shows how slow my runs are!  Good workout…this one’s going into my WOD notebook for future use. 

60/5’8”/155

Sub 225lb deadlift, 250m row - 18:40

13.58

Scale and mods:
143 lbs
1 min spin bike *can run much faster 😪

Scaled to 75lb dumbbells deadlifts 

11:58

Subs/scales: 185lb bar, 250m row*
15:24

*nursing plantar fasciitis = no running

5 rounds for time of:
10 deadlifts (155lbs)
15 push-ups

Didn’t do the run because it’s been raining

10:24

10:19 #225 w/farmer carry rickshaw bar, just got it last night Love it! 
Noon 30 min. Cardio rower/echo
Afternoon I did miscellaneous weights 
Wife 12:48 did 4 rounds #45 DL, .25mile Echo, 10 elevated PU

14:02 RX

Beginner Option:
4 rounds for time of: 
10 deadlifts (115#)
Run 200 meters
15 elevated push-ups


1 round for time of:
10 deadlifts (125#)
Run 200 meters
15 elevated push-ups

Total time 19:18

Scaled to
3 rnds
10 dl @ 155#
10 cal AB
20 push ups
9:28
m/52/175
was planning on doing 5 rnds but hurt left pec on 20th push up on rnd 3:(

Charlie pt 
Male 
Weight of deadlift -275lb 
Treadmill speed 10.5km/m 
Time taken 24mins 
Great program as always 

18:45 scaled weight 225 
5 rounds. 

had to walk across YMCA to get to treadmill. Lost approx 30-45 seconds each round. 

great Monday morning ass kicker!

M/48/6'2"/180#

Scaled/modified to 225# and 12 cals on AB standing no sitting the rest as rxd
14:22

Globo wod: dumbbell sub 80/55lb dbs.  If 50lb dumbbells are the heaviest available do 25/15 deadlifts (male/female).  Run subs 250m row, 200m bike erg, 12 calories assault bike, 10 calories echo bike, 50 double unders, or 12 burpees. If you are using a conventional treadmill use a slight incline.  Pushups are what they are.  Busy gym do 50 deadlifts, 100 pushups, 1k run chipper style. 

Champions Club Scaling Notes

RANT
I want to challenge the instruction on the demo video talking about "be conservative" on the first few rounds, and the reason I want to is because I used to fall in that trap. "Being conservative" on a workout means you are doing that workout with the sole purpose of hitting the best time (or score), in other words, you are serving the workout, not using the workout to serve you and your needs. Is your endurance a limiting factor? Then forget being conservative! Sprint those runs and live with what happens after. Stamina? Go unbroken on push-ups as long as possible, even if that hurts your overall time. Yesterday was a benchmark. A test. This one is practice. Practice what you need.

WORKOUT THEMES
Gymnastics, weightlifting, monostructural. Squatting with an emphasis on pushing and midline stability, pushing from midrange

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

STRENGTH SCALE
20 rounds of:
2 push-ups
2 deadlifts

then sprint 400 meters

ENDURANCE SCALE
As is, sprint the run every time

STAMINA SCALE
For time:
50 deadlifts
100 push-ups
1,000m run

MY STUFF
9:38, did 225 on deadlifts instead of 275

GENERAL FEAR LEVEL: 7

4 rounds for time of:
10 deadlifts
Run 200 meters
15 elevated push-ups
10 deadlifts
135 lbs 
14:40