28:20
Used 8’ legless rope climbs

M/27/5'8"/175lb
CrossFit AFK

29:51 - Rx (Just about 6minutes per movement. Did this after the rope climb, Pistol, and double under workout. I am a little behind on workouts and make up a few on the same day if they fit together.)

21 min 38 seg con 75kg

No shuttle runs: 14:08

All rope climbs to 12’ from seated 
(Leg less until able to grip with feet)
Close grip bench press
Did after 5x3 back squat

50 ShuttleRuns (1Rep = 50ft)
21 StrictPullUps
25 BenchPresses 185lbs (5,5,5,5,5)
21 StrictPullUps
50 ShuttleRuns

Just did the workout untimed and ticked the box. 

40 shuttle runs
2 rope climbs + 12 rope pullups
25 Bench press 185 lbs
14 rope pullups
40 shuttle runs
35min

50 shuttle runs (1 rep = 50 ft)
7 rope climbs
25 bench presses 60kg
7 rope climbs
50 shuttle runs (1 rep = 50 ft)

22:36

Intermediate 

21min

Rope climb with Only arms 

Rx - 19:33

No rope so used rope climb machine. 25 feet at heaviest setting for each rep. Did 80 shuttles of 60 feet. Close to same distance. 
24 M 16:18

NO ROPE SO I DID 14-WALL WALKS 
TIME 17:55

M/30y/90kg/185cm
1 km run 
7 stricte pułl ups
25 bench press 80kg
7 stricte pułl ups
1 km run 

Time: 12:10 m

M 56 5'11" 205
21.43
800 m run
21 pull ups, grips in
40 BP 85lbs
21 pull ups, grips in 
800 m run

Scaled

30 shuttle runs
5 rope climbs
25 bench presses @ 50kg (110 lbs)
5 rope climbs
30 shuttle runs

16:26

M/37/6’/178#

Scaled to:
50 shuttle runs
5 legless rope climbs to 10’ from seated start
25 bench presses 155#
5 legless rope climbs to 10’ from seated start
50 shuttle runs

22:31

Deo gratias

M 52/195/6’
22:55.  Scaled the bench to #135.

12 foot rope
24:50

31:50 Rx

Used 175lb for bench, 21 closed grip strict underhand pull-ups for rope climbs, 21:25

ENDURANCE 
2 Tabata Abs & plank

WOD
SCALED
Wearing 6kg vest
50 shuttle runs
15 push ups on rigs
25 Bench press 50kg (110lb)
15 push ups on rings
50 shuttle runs

Total : 22:17

M42/82kg/183cm

M/48/5'8/#215

23:40

30 ft. hand over hand rope pulls(#135) 
#185 bench press  

Completed 4/2. 1000m run for shuttles. Subbed x5 strict chin-ups for each rope climb. No flat bench but did 185lb floor presses. 

21:19. 

chin-ups we’re x5 unbroken in all but one round. Grip! Bench was broken into 5’s until the last 10. 

M/50/88

40 s.r
25 Towel pull-ups
145#

23:10

M/39/72”/170

as rx 26:25

Rx’d:  27:25

Scaled
50 Shuttle runs
15 KTE/Commando pull-up combo (i.e. KTE, pull-up, KTE, pull-up, etc.)
25 BP (135#)
15 Combos
50 Shuttle run
20:18

Tried 145# on the BP but the elbows just weren't gonna have 25 reps of it.  No rope, so did the combo thing.  Shuttle runs were unbroken.

28:01 RXD
Two sets of two then the rest singles for bench.

Performed as a partner WOD with my son.
50 shuttle runs (50') both ran
20 7.5' rope climbs (seated to legless, then clam and stand). Shared
50 bench press (115/185lbs). Shared 
20 more rope climbs, shared
50 shuttle runs each

28:30

16:36
115#
Note:
Should have done 135#

50’ shuttle runs (25’ down and back)
rope climb to 10’ tree branch
185lb bench

19:31

70kg bench press
21:07

31:03. Not exactly a fiery pace.

50 shuttle runs. 
5x5 close grip chin-ups
Bench: 10x60# db (no available flat bench with rack) then 18x135#.
Chin-ups 5x5
50 shuttle runs. 

modified, untimed:
--
5 km run 
7 rounds of  7 inverted rows + 7 strict push-ups
--
Peace. 

For time: 29:48 Bench Press 135lbs
30 shuttle runs (1 rep = 50 ft)
7 rope climbs, lying to standing
25 bench presses
7 rope climbs, lying to standing
30 shuttle runs (1 rep = 50 ft)

30 Shuttle Runs 
50 ft = 1 Rep
5 Rope Ascents 15'
25 Olympic ring Push Ups
5 Rope Ascents 15'
30 Shuttle Runs
50 ft = 1 Rep
16:07

Echo 20/10 reversed direction every other 
35 Rope PUs
70 DB
35 Rope PUs
Echo 20/10 reversed direction every other 
20:57

Feeling a little tired after yesterday, I put out 140 bags of mulch. 

Scaling:
50 shuttle runs, 25' out & back*
21 pull-ups
21 knees-to-elbows
25 bench presses, 105lbs
21 knees-to-elbows
21 pull-ups
50 shuttle runs, 25' out & back
*WOD indoors, wall-to-wall run space = 25' (exactly)
20:29

22:45 Rx

28’25 @90kg Bp 

Scaling 
For time: in 18:40 minutes 
50 shuttle runs (1 rep = 50 ft)
7 towel pull-up
25 bench presses 135 lb
7 towel pull-up
50 shuttle runs (1 rep = 50 ft)
15 minutes practice muscle-up

Globo wod: If you don't have a 25 foot length to do shuttle sprints sub a 1000 meter run.  Rope climbs sub 3 towel pullups or 5 strict chinups per rope climb. Dumbbells sub for bench is 45/70 lb dumbbell bench presses.

Champions Club Scaling Notes

RANT
Watch the slow motion replays of the game winning shot by SDSU. The timing of that is exactly what a clean/snatch is supposed to be; jump, wait until you are at the top of your unweight/create a new support (look for when the head stays still), then change pose.

WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Running in a confined area with equal standards, pushing at midrange, pulling with skill, scaling an obstacle

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

COORDINATION SCALE
AMRAP in 15 minutes of:
Run 200 meters
10 push-ups
10 kipping pull-ups (modified ROM)

STAMINA SCALE
Mush everything together into one round

STRENGTH SCALE
AMRAP in 15 minutes of:
Sprint 50 meters
1 floor press
1 legless rope climb

MY STUFF
3 rounds of 20 floor press (135 lbs), 5 backpedal shuttles, 3 rope climbs. I forgot my time

GENERAL FEAR LEVEL: 6