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Wednesday

230927

Workout of the Day

81

Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.


Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.

Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 35 lb ♂ 45 lb

Comments on 230927

81 Comments

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Clint Michael
June 16th, 2024 at 6:17 pm
Commented on: 230927

74 reps

Used 7.5’ legless rope climbs. Everything else was Rx’d.

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Manchild Manchild
December 3rd, 2023 at 1:44 am
Commented on: 230927

45# dbs, 8 neutral-grip pull-ups for climb


4 rounds + 6 pull-ups

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jean vergnaud
November 24th, 2023 at 10:24 am
Commented on: 230927

Completed 7 out of 8 push presses

@60kg 10ft rope

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Jeffrey Howard
November 19th, 2023 at 9:17 pm
Commented on: 230927

M/27/5'8"/180lb

CrossFit AFK


72 reps - Sc (legless rope climbs from standing, ascent, and descent. 7-9-11-13-15-17 completed.)


GWU (8-minutes)

8-minutes with a light med-ball of:

5 Med-ball Sit-ups

5 Goblet Squats

5 Ground to overheads

5 Presses


SWU (25-minutes)

Rope Climb - 2 reps each of:

-standing to seated

-seated to standing

-knee raises

-basket wrap and stand

-partial rope climb


Front Squat - 3 reps with a PVC

-squat, feet down hips back

-squat, knees out hips down

-front rack, elbows up at top

-front rack, elbows up at bottom


Push Press - 3 reps with a PVC

-dip and hold, vertical torso

-dip and stand, down fast, up faster leg and hip extensions

-press, bar path and overhead position

-push press, timing


BU (10-minutes)

Every 2-minutes for 5 rounds of:

3 Thrusters


WOD (12-minutes)


CD (3-minutes)

20-30 sec. Wrist stretches, each direction

20-30 Cat-Cows

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Jeremy Garcia
November 11th, 2023 at 4:25 pm
Commented on: 230927

M/33/5'7"/210lbs


Intermediate Scale

5Rds+3Reps (12:00) 135lbs

PullUps 18 (3,3,3,3,3,3)

FrontSquat 25 (3,4,5,6,7)

PushPress 25 (3,4,5,6,7)


Back is a little sore from weighted pullups the other day. PullUps felt achey on my skeletal system but were not hard. Core is too weak to do L-sit pullups and ribs still healing. FrontSquats and PushPress fatigued my wrists and grip a lot. Went unbroken each station but did pause before each station. The lifts were a little heavy and tested strength more than the engine. PushPress was the hardest station.


Overall, just checked the box on this workout as a quick lift.

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Christian Simpson
November 8th, 2023 at 5:05 pm
Commented on: 230927

Sc to 45#dbs out of convenience for my outdoor rope. Total reps: 73, got rope climb only on the round of 9s

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Zach Glaser
October 18th, 2023 at 9:25 am
Commented on: 230927

5 v ups

DB front squat

DB push press


50#s


finished round of 12s+5 v ups

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Rohan Bhatia
October 17th, 2023 at 2:33 pm
Commented on: 230927

Rope climb, lying to standing as I do not have rope hanged from up in my gym so tied the battle rope to pull-up bar

45.5 kg for FS and PP


63 reps



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Chris Jordan
October 13th, 2023 at 11:23 pm
Commented on: 230927

12 ft rope, no jump start, Rx weight @135#

completed round of 8 + 1 climb + 5 squats = 78 reps

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Antonio Alves
October 8th, 2023 at 8:59 pm
Commented on: 230927

Modified, using 2x 12,5 kg DB

--

Complete as many reps as possible in 12 minutes of:

10 Db bent-over

3 front squats

3 push presses

Continue until time expires, adding 1 squat and 1 press each round, and 6 bent-over rows every 4 rounds


> 9 rounds

--

Peace.

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Ki deok Park
October 5th, 2023 at 10:58 am
Commented on: 230927

Rxd 74reps

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Gregory Orsi
October 4th, 2023 at 7:14 pm
Commented on: 230927

113 reps

8 rounds + 1 rope climb

Rx

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Chris Meldrum
October 3rd, 2023 at 6:05 pm
Commented on: 230927

As rx'd, 1 + 9 + 3.


Tried to stay at 90%, or at least below redline.  Rope climbs went pretty well, wrap felt good.  For the first 3 rounds (through reps of 5), I did front squat and push press unbroken.  After that, I did front squats unbroken but then dropped the bar, and did push presses separately.  The barbell work really jacked me up today – needed to take a breather before starting the next rope climb.

 

50m/5'10"/185

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Chris Meldrum
October 3rd, 2023 at 6:06 pm

85 total reps.

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Aaron Brumit
October 3rd, 2023 at 5:38 pm
Commented on: 230927

completed through rope climb of round of 9+9.


12 ft. rope. Began ascent from seated position.

95 lbs on barbell.

set of 5-8 I rested briefly between bb movements.

sets 7-8 broke pp into 4-3, 5-3.

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Aaron Brumit
October 3rd, 2023 at 5:40 pm

73 reps.

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Ralph Keeley
October 2nd, 2023 at 4:01 am
Commented on: 230927

M/37/6’/175#


Six push presses in the round of nine. Subbed 10’ legless rope climb from seated position.


Deo gratias

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V P
October 1st, 2023 at 10:59 am
Commented on: 230927

sub 10 Australian pull-ups for rope climb

8 rounds FS and PP

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Jeff Brandl
September 30th, 2023 at 12:49 pm
Commented on: 230927

Thru round of 10, + 1 rope climb


scaled 95lbs

dont have rope, used strap from oly rings, wasn’t exactly flat as plank the whole time.

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Troy Bruun
September 30th, 2023 at 2:10 am
Commented on: 230927

12rds+13 FSQT

(95lbs)


GWU: Full Body Rot

2x :45 Front Rack Stretch/10 Ring Row/10 V-Up/10 Goblet Sqt


SPWU: 2x 6 Rope Row/3 Rope Knee Raise/3 Foot Wrap

Climb WU


Push Press Prog. WU ^ weight

FSQT WU

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Alexandre Moliner
September 29th, 2023 at 4:58 pm
Commented on: 230927

8 RDS + 1 rope

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Alexandre Moliner
September 29th, 2023 at 5:00 pm

Wanted to add, strange workout to pace, didnt have a strategy in mind, suffered a bit

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Alexandre Moliner
September 29th, 2023 at 5:00 pm

Wanted to add, strange workout to pace, didnt have a strategy in mind, suffered a bit

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Matthew Moran
September 29th, 2023 at 12:44 pm
Commented on: 230927

Completed round of 9 and then 1 rope climb

so 92 total reps

rope climb to 12ft ceiling, no jump start

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Scott Campbell
September 29th, 2023 at 12:34 am
Commented on: 230927

M54/217lbs

Complete as many reps as possible in 12 minutes of: 

1 L sit pull up 

front squats

push presses

1 L sit pull up 

4 front squats

4 push presses

1 L sit pull up 

5 front squats

5 push presses

1 L sit pull up 

6 front squats

6 push presses

1 L sit pull up 

7 front squats

7 push presses 

135 lbs 

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Malcolm Morales
September 28th, 2023 at 11:55 pm
Commented on: 230927

3 Lsit pull-ups

#50 DB’s

Finished round of 11

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Fabian Delaflor
September 28th, 2023 at 10:01 pm
Commented on: 230927

Subbed rope climb for 3 pull ups

front squat and push press #65

8 rounds + 8 front squats

then finished 9 rounds after the 12’

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Haley Nichols
September 28th, 2023 at 2:14 pm
Commented on: 230927

Lay to standing rope pulls

95# back squat, 65# shoulder press


got through the 9 rep round and completed through the squats on the 10 rep round

Total: 102 reps

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Tom Cuff
September 28th, 2023 at 10:57 am
Commented on: 230927

87 reps, scaled


95 lbs

1 rope climb = 3 pull ups and 3 toes to ring

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Antoine Vial
September 28th, 2023 at 5:46 am
Commented on: 230927

Jusqu a 7 push presse, round fini

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Hunter Hendricks
September 28th, 2023 at 2:00 am
Commented on: 230927

Rx 55 reps

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Mike Munsee
September 28th, 2023 at 1:48 am
Commented on: 230927

M 53/195/6’

Got through the round of 9 reps. Scaled weight to #115.

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Matthew Hice
September 28th, 2023 at 1:47 am
Commented on: 230927

112 reps-rope Rx, 60lbs sandbag for FS and PP. I had to go to a public park to find a rope climb.

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Dustin White
September 27th, 2023 at 11:21 pm
Commented on: 230927

3 single ring pull-ups

95# FS and PP

completed round of 3/9/9

and did 3 pul-lups and 10 FS

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Michael Brock
September 27th, 2023 at 11:00 pm
Commented on: 230927

Subbed rope for 3 towel L-Pull ups

135#


(I’m counting the 3 pulls = 1 rep)


115 reps

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Sam K
September 27th, 2023 at 10:55 pm
Commented on: 230927

Rx

6 rounds + 5 reps = 77reps


Son(15)

Rx

5 rounds + 6 = 61reps

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Gustavo White
September 27th, 2023 at 10:22 pm
Commented on: 230927

My first Training on Wednesday september 27 in the morning

Complete as many reps as possible in 12 minutes of:

1 Rope Climb

3 Front Squats 137 lb

3 Push Presses 137 lb

1 Rope Climb

4 Front Squats

4 Push Presses

1 Rope Climb

5 Front Squats

5 Push Presses

1 Rope Climb

I completed 28 reps

https://youtu.be/Y5OwmqFEb-E

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Kyle Lynch
September 27th, 2023 at 10:01 pm
Commented on: 230927

12 Min AMRAP

3 Banded Pull Ups

3 Front Squats @ 25lb DBs

3 Push Presses @ 25lb DBs

3 Banded Pull Ups

4 Front Squats @ 25lb DBs

4 Push Presses @ 25lb DBs

3 Banded Pull Ups

5 Front Squats @ 25lb DBs

5 Push Presses @ 25lb DBs

3 Banded Pull Ups

6 Front Squats @ 25lb DBs

6 Push Presses @ 25lb DBs

3 Banded Pull Ups

7 Front Squats @ 25lb DBs

7 Push Presses @ 25lb DBs

3 Banded Pull Ups

8 Front Squats @ 25lb DBs

8 Push Presses @ 25lb DBs

3 Banded Pull Ups

9 Front Squats @ 25lb DBs

9 Push Presses @ 25lb DBs

3 Banded Pull Ups

10 Front Squats @ 25lb DBs

10 Push Presses @ 25lb DBs

3 Banded Pull Ups

11 Front Squats @ 25lb DBs

11 Push Presses @ 25lb DBs

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Lincoln Kerger
September 27th, 2023 at 9:38 pm
Commented on: 230927

Subbed 3 L-sit pull-ups per rope climb, and scaled to 95#

104 reps for the FS and PP (finished round of 3/10/10)


FS and PP unbroken through round of 7/7. Did some box step-ups, weighted walking lunges and more pull-ups after. Scaled the weight to prevent pain in the wrists and elbows, but alas it didn't work. Shoulders were cooked by the end.

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Brett Hoffman
September 27th, 2023 at 9:23 pm
Commented on: 230927

Rx - 103 reps

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Lincoln Kerger
September 27th, 2023 at 9:41 pm

Crushed it as usual!

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Shawn Fox
September 27th, 2023 at 9:19 pm
Commented on: 230927

Rx:

7 rds + 6 reps (1 rope climb; 5 front squats)

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Shane Azizi
September 27th, 2023 at 9:13 pm
Commented on: 230927

Completed the round of 7/7 Rx.

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Coastie Nick
September 27th, 2023 at 8:33 pm
Commented on: 230927

Rx’d (15 ft rope climbs?)


91 reps

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Lincoln Kerger
September 27th, 2023 at 9:40 pm

Well done dude!

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Douglas London
September 27th, 2023 at 8:16 pm
Commented on: 230927

81 reps. 14 ft rope, 40 kg barbell

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Jim Rekas
September 27th, 2023 at 8:00 pm
Commented on: 230927

Did 7 rope climbs(modified), 7rounds of push press’s and 7 rounds front squats(30lbs) starting w/ 1 rope climb, 3 push press’s, 3 front squats; 1 rope climb, 4 push press’s, 4 front squats; 1 rope climb, 5 push press’s, 5 front squats; 1 rope climb, 6 push press’s, 6 front squats; 1 rope climb, 7 push press’s, 7 front squats; 1 rope climb, 8 push press’s, 8 front squats; 1 rope climb, 9 push press’s, 9 front squats.

12 min time

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Michał Saiyan Smuszkiewicz
September 27th, 2023 at 7:29 pm
Commented on: 230927

Every 1 ropę clmb changed to 3 towel pull UPS.


I się 108 reps on 12 min

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James W Bobo II
September 27th, 2023 at 6:22 pm
Commented on: 230927

M/39/72”/170


as rx 85 total reps

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Lee Robinson
September 27th, 2023 at 5:45 pm
Commented on: 230927

Subbed x2 strict MU, used 40 Kg


Finished round of 11 Reps + 2 MU

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Lincoln Kerger
September 27th, 2023 at 9:41 pm

Great work!

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Leah Powell
September 27th, 2023 at 5:39 pm
Commented on: 230927

First ever wod with rope climbs, I used 30kg for the front squats and push press. I did 9 front squats and then ended on 3 push press.

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Glenn Hodges
September 27th, 2023 at 4:51 pm
Commented on: 230927

53yo M 219.8lbs

sled drag 175lbs 20ft

gobblet squat 53lb kb

PP holding Sides of kb handle both hands

total reps 121

great wod!

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Steve Day
September 27th, 2023 at 4:47 pm
Commented on: 230927

Scaled to:

3 l-sit pull-ups for rope climb

pair of 50lb dumbbells for front squats and push press


112 reps

finished round of 1/10/10

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Christopher Maggitti
September 27th, 2023 at 4:41 pm
Commented on: 230927

Completed round of 7 + 10 pull-ups, 8 FS, and 1 PP (globogym doesn’t have a rope anymore, so subbed 10 pull-ups).

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Az Native
September 27th, 2023 at 4:33 pm
Commented on: 230927

Finished through round of 9. Subbed 8 neutral grip pull-ups for rope climb, used 105 for FS and PP.

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Vuissoz Jérôme
September 27th, 2023 at 4:18 pm
Commented on: 230927

RX: 113 reps


was good ! ;)

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Sebastian Fontana
September 27th, 2023 at 3:59 pm
Commented on: 230927

Rx’d

85 reps


round 6 + 13 resp

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Jim Rix
September 27th, 2023 at 3:50 pm
Commented on: 230927

Scaled to 85# FS and PP

Subbed 3 squats/3 KTE/3 pull-ups for each rope climb, each set counting as 1 rep

68 reps (4 PP after 8 FS)

Tough on the wrists. Lots of time shaking them out after the FS.


60/5’8”/157

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Derek Eason
September 27th, 2023 at 3:44 pm
Commented on: 230927

Rx 138 reps




(Round of 11 + 1 Rope Climb)


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Jim Rix
September 27th, 2023 at 7:29 pm

BTW Derek, your weighted pull-ups yesterday were obscene for a 160#er. Great job.

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Derek Eason
September 27th, 2023 at 7:42 pm

Thanks Jim!

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Lincoln Kerger
September 27th, 2023 at 9:39 pm

Crushed it today and yesterday, awesome stuff!

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Derek Eason
October 4th, 2023 at 2:33 pm

Correction!


Rx 136 reps

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Jonathan Elmore
September 27th, 2023 at 3:25 pm
Commented on: 230927

✅ day Rx 55


I helped neighbor work on AC yesterday. A few too many hours in a hot attic took its toll today.

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Megan Trombley
September 27th, 2023 at 3:19 pm
Commented on: 230927

Rx

87 reps

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Michael Arko
September 27th, 2023 at 2:53 pm
Commented on: 230927

Subbed 3 L pull-ups = 1 rope climb

10 rounds + 3 L pull-ups = 33+ 52 + 52 = 137 reps

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Michael Arko
September 27th, 2023 at 2:53 pm

95lbs bar

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Jim Rix
September 27th, 2023 at 3:52 pm

Nice, Michael.

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Alessandro Lugari
September 27th, 2023 at 1:47 pm
Commented on: 230927

64 rep RX

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Charles Meyers
September 27th, 2023 at 1:45 pm
Commented on: 230927

Complete as many reps as possible in 12 minutes of:

1 rope climb, lying to standing

95- lbs front sq and push presses

made it to 6 rds plus 6 front squats.Adding 1sq. and 1p.p.

per rd.

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Hunter Kiser
September 27th, 2023 at 12:31 pm
Commented on: 230927

Rope Climb

FS @ 115lbs

PP @ 115lbs


74 reps total

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Brandon Maguire
September 27th, 2023 at 12:19 pm
Commented on: 230927

Subbed 3x L-Sit Pull-ups for rope climbs

Counted L-Sit pull-ups as one rep for total


77 reps (finished 4 FS on round of 9)

All FS and PP from the floor, 135lbs

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Luis Oliveira
September 27th, 2023 at 10:40 am
Commented on: 230927

2x10 Kg DB Deadlift, Front Squat, Push Press as a complex, starting at 3 of each, adding 1 rep each round.


14 deadlifts performed.

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Richard Julien
September 27th, 2023 at 10:34 am
Commented on: 230927

rope climb

front squat 50kgs

push press 50 kgs

108 reps

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Cory Treharn
September 27th, 2023 at 10:26 am
Commented on: 230927

73 reps - scaled


Lying to standing + 115#


M/34/190

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Brad Osborne
September 27th, 2023 at 10:12 am
Commented on: 230927

@115# Finished 6 rounds (through 8 FS & PP)

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Luke Rodina
September 27th, 2023 at 9:59 am
Commented on: 230927

104 reps

lying to standing rope climb

115 lb

Had to pace this one and take some breaks between FS and PP.

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Raffaele Guarro
September 27th, 2023 at 8:46 am
Commented on: 230927

Complete as many reps as possible in 12 minutes of:

1 L-pull up

front squats 60 kg

push presses 60 kg

3 L-pull up

4 front squats 60 kg

4 push presses 60 kg

3 L-pull up

5 front squats 60 kg

5 push presses 60 kg

3 L-pull up

6 front squats 50 kg

6 push presses 50 kg

3 L -pull up

7 front squat 50 kg

7 push press 50 kg

3 L-pull up

8 front squats 40 kg

8 push press 40 kg

3 L-pull up

9 front squats 40 kg

9 push press 40 kg

3 L pull up

10 front squats 40 kg

10 push press 40 kg

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Steven Thunander
September 27th, 2023 at 1:28 am
Commented on: 230927

Globo wod: If you don't have a climing rope sub 3 towel pullups or 3 L-sit pullups for the rope climb each round. Dumbbells sub is 35/50lb dumbbells for the front squats and push presses.

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Chris Sinagoga
September 27th, 2023 at 1:08 am
Commented on: 230927

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Gymnastics and weightlifting.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


FORMAT/MOVEMENT QUESTIONS

Is the rope climb more intended to be part of the conditioning (legs) or strength (legless)?

Will I have to pause and think of how many reps to do next?

Do I take the last front squat right into the push press or do I pause and reset?

Scale weight down to preserve intensity or lower reps to preserve intensity or keep weight and sacrifice intensity?

Am I going to allow a little bit of "push jerk" when I get tired or will I be strict on "push press"?


NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

1 rope climb (legs until they burn then work on legless)

10 front squats (dumbbells probably)

10 push press (dumbbells probably)


MY STUFF

4 rounds of:

400m run (last 2 rounds were 460m)

10 power cleans (170)

15 knees to elbows

13:something


GENERAL FEAR LEVEL: 6?

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