10:00 AMRAP:
10 Double Dumbbell Shoulder Press, 15 kg
max rep Row Calories
20/20/20/19 Cal + 10 reps + 3 Cal (5 pulls)

M/50-54 🎅🏻
2nd WOD in a row. 
Intermediate, scaled to kipping HSPU
12+11+13+12+7 =>55 cal

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

56 calories - Sc (18-18-20 cals. Pike HSPU's off the box with hands on plates, shoulder doesn't feel good)

73 calories 

did 10 unbroken kipping handstand push-ups 

Did this 6 minutes after I did 40ish minutes of farmers carry/weighted sprints, so I rested instead of rowed but otherwise no specific warmup so I was slow through the first ten.
sets as follows:
1-2-3-4: 1:45 
10 unbroken at 4m in
5-2-1-1-1 rest 1m 
1 more

Haven’t done strict hspu in a while and these have always felt pretty hard at 180lbs but felt strong today before I hit a wall! I knew trying 10 in a row would kill my overall score but I was satisfied with intensity over volume on HSPU today. 

age 44/176cm

30 lb DB strict press for HSPU
12-13-12-12-12-11

Struggle on the HSPU

22 cal (7 strict 3 Kip)
23 cal (strict w/45. Bumper)
22 cal (7 strict w/45 bumper)

Beginner: 95 calories in total (6 rounds)

Intermediate: 63Cal
13
12
13
13
12

M/50/87

10 Presses 105#

15-17-16-15
+ presses 10

M/37/6’/178#

19/20/19/19/14 Rx
(Damper set to 8; HSPU 10/10/10/7+3/6+4)

Deo gratias 

Today: 101 cal. 4" mat damper @10, 5 rounds 
7/15/21: 104 cal. Did str HSPU to 4" mat, resistance fan to 7, then 8, 9, 10, 10. Total 5 rounds.

With 20# weight vest, 65 cals (16-17-16-16).  4 rounds + 8 HSPU.

Broke HSPUs 6-4 for first couple rounds, then 5-3-2.

#weightvestmonth

50m/5'10'/185

83 Cal Row & 50 Strict Hspu Rx

36 / M / 5'9" / 135lbs

20lb dumbbells shoulder presses x10
20lb dumbbells SDHPs x20

2 rounds + 10 + 14

Calories: 9/8/9/9/17 pulls got me 7 cals

Handstand variant was feet-elevated (about 12"?) pike pushups

10min AMRAP: 
90 total cal/13-13-12-13-13-13-13 cal

7+5 rds

5 Strict HSPU(to abmat)
20 Pulls on rower


GWU: Chan YouTube warmup

SPWU: Row legs/torso lean/pulls/full stroke

pushups/pikes/box hspu/wall scap push/hspu

Cool Down: shoulders  

9-9-9-9-10-8

hice 5 flexiones estrictas por ronda y 40 brazadas en total, alternando brazos (y piernas) en la assault bike

RX
AMRAP 10
10 строгих віджимань в стійці на руках
20 грибків на греблі на максимальні калорії

Результат калорії на греблі
97 (24/22/22/21/8)
Моя вага 87 кг

86cals - beginner mode activated (albeit unassisted). 5rds. I'm less comfortable with pacing on the rower when screen is displaying calories. I'm not sure if my ignorance helped or hindered but it certainly made the 5th round a memorable one!

62cal

Intermediate option:

58 cals

Completed on 6/6

3 Kipping HSPU with 2 abmats
20 Pulls on the Rower

49 Calories 
****I was shooting for 50 - so I am happy with 49😁****

M/48/5'8/#211
5+5_intermediate 
strict HSPU negatives + 82 cals

M 52/195/6’
Scaled the strict handstand push-ups to pike push-ups and the row to 20 sdhps with a #65 bar.  6+7.

92 cals with assisted push-ups

Seat db strict press 
80 cals = 5 rounds 

Got through three rounds, I was a bit drunk

42 calories, did 20 cycles on the assault bike/round and pike pushups on a 20" box

Got through three rounds, I was a bit drunk

42 calories, did 20 cycles on the assault bike/round and pike pushups on a 20" box

Went intermediate 
5 HSPU kipping
20 pulls

32 HSPU
84 cals

65 cal in 5 rds beginner. First WOD in 3 weeks. Feel it. 

m/66/5’10”/170

Scaled to 10 piked push-ups feet on 24" box. C2 was on drag 7.
In 5 rounds: 20-20-20-20-17, total of 97cal
Piked push-ups unbroken

210715: Same scale but feet on 20" box. 5 rds + 10 PPU + 3cal for a total of 90cal. Put drag on 7, PPU were unbroken.

Left wrist held up but probably should have scaled further to strict push-ups for the left elbow - kinda feeling it.

Scaled - incline push-ups 56 cal

Rx’d: 54 cals (18, 18, 18) in 3 rds + 7 strict HSPU 

210715: 40 cals (13, 12, 15)

Modified: 
--
10 seated DB presses @ 2x 10,5 kg DB
20 DB SDLHP @ 2x 10,5 kg DB

> 230606: 5 rounds + 10 presses
> 210715: 5 rounds + 3 presses
--
Peace. 

Rx
33.6
66.9
102
141
165cal at the bell

Definitely in better shape than 2 years ago, looks like the rower calibration changed when I worked on it a few months back.

210715 Rx
39.5
79.5
123
155 cal

85 cal

30lb DBs Shoulder Press

84 Cal 

10 min AMRAP

10 decline pushups 
20 sumo high pulls (45lb)

5 rounds+11 reps

Rx- 92 cals

90 cal

Intermediate option

Subbed row for 20 KB SDLHP

10 Rounds

M 50/165/5´9"

Rx 96 cals 
(19/19/20/20/18)

Beginner Option:
Complete as much as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower for max calories
1)10-15cal
2)10-16cal
3)10-17cal
4)10-19cal
plus 10 assisted push-ups

RX 

47 HSPU
52 Cals

18/21/19/20/21 with abmat

Compared to 210715 
18,20,20,19,20

Intermediate scale
12/15/14/15/10 at the buzzer
m/53/175

RX 

51 cal with Matrix Row 
4 Rounds + 8 strict HSPU 

Intermediate scale. At the Y. About 20s between stations. Wasn’t sure the best way to max the cals with minimal strokes just tried pulling really hard each time. 

14-15-16-16-11 (15 pulls) = 72 cals

210714: used SDHP with 24kg KB and got 5 + rounds, not a great compare too. 

Complete as much as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls deadlifts kettlebell 24 kgon the for max calories
Total round 7 total calories 115
deadlift 7x3 155kg

5 strict hspu
20 broad jumps (~1.5m each)

4 rounds + 10 broad jumps

18-19-18-19-18 = 92 cal Rx

57

Champions Club Scaling Notes

RANT
If anyone has had the fortune of learning the Pose technique for rowing, it would really make you think critically about the rowing in this workout. The running equivalent for this would be broad jumps (or long/triple jumps), so it's important to look at the purpose of the rowing in this workout differently than you would the rowing in like Jackie or something. Also, with only 10 minutes, this workout assumes strict handstand push-ups can assist in the cardio response, not give you built-in rest. This is truly a Forging Elite Fitness/tip of the spear workout (though not specialized in CrossFit, if that makes sense).

WORKOUT THEMES
Monostructural and gymnastics. Gimmick, pushing, high integrity on the movements, changing orientation

						SHORT		MEDIUM		LONG

LIGHT

MEDIUM
										x
HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Row 250 meters
2:00 handstand practice

STAMINA SCALE
5 rounds of:
1:00 rowing
1:00 handstand hold

ENDURANCE SCALE
AMRAP in 10 minutes of:
20 regular stokes on the rower
20 dumbbell push press

MY STUFF
Did a few variations of squats, sit-ups, handstands, dumbbell strict press

GENERAL FEAR LEVEL: 6