Back squat - 155, 165, 225, 245, 265
Used 7’ legless rope climb x2 - 1:01, 1:07, 1:16, 1:21, 1:21

60-70-80-90-100 kg

20:47 
10ft rope leg less but kipping. Norepd 2 rds arms burning

M/27/5'8"/180lb
CrossFit AFK

275lb-295lb-315lb-355lb-385lb
Then, 9:12 - Sc for the ropeclimb workout. (4 rounds completed alone. from seated to seated 12-ft legless rope climb ascent and descent. On the way back down on the 4th climb my hands slipped at about 10ft and I fell. Called the workout there.)

GWU (10-minutes)
3 rounds of:
20-sec. Therapy Squats
20-sec. Rope rows
20-sec. 10 Mountain climbers into bear crawl 

SWU (5-minutes)
5 reps practicing each with an empty bar of:
-Unrack, rerack (perfect step back and step back in)
-1/4 pause squat
-pause squat
-squat (practice breathing - Valsalva) 

BU (15-minutes)
Back Squat 10-8-6-4-2 reps

WOD (10-minutes)
Turned this into a partner workout:
With a partner, complete 10 rounds each for time of:
5-10 partner burpees*
1 seated legless rope climb, 15 ft

Partner will high five at the top of each burpee. (Sub for partner med ball sit-ups if you are all burpee'd out)

CD (2-minutes)
2-minute L-sit practice

225-245-265-285-305

Back squat: 55.5-65.5-75.5-80.5-85.5 kg

Without partner, 10 rounds for time:
10 burpees to touch above 3 inches
1 rope climb, lying to standing. No rope to climb so tied rope to pull up bar and did this
1 min rest

Time: 20:44

10-185/8-205/6-225/4-245/2-265
SC 10burpees/1rope climb...7 rounds...22:03

Got faster each round on the Burpee🥳

80-85-90-95-100kg

completed 10/14 at the home gym. kids did not allow for partner portion of the WOD, so just heavy squats.

185-225-250-275-300

kept a clock running, kept it under 15 minutes. 250-275-300 were all challenging.

M/37/6’/174#

185/215/245/265/285

Deo gratias

M/44/6'2"/200

BS
155/185/215/235/255

5 rds 
10 burpees
3 towel pull ups

37 / M / 5'9" / 140lbs

BS 115-145-150-155-160

Could have gone heavier on the last set, but not on the others.

Warmed up for this yesterday, but my knee was hurting from the SDHPs and lunges, so I did it today instead.

Did not do the burpees/rope-climb because my shoulder is still feeling vulnerable after tweaking it doing wall walks.  231009 jacked me up...

80-90-100-110-110 Kg

Subbed rope climb for 3 strict bar muscle up

16.30

135/185/245/275/315
16:06
solo/4 Lsit pull-ups 

Back squats (10-8-6-4-2):
    Self: 215, 235, 255, 275, 315
    Son(15): 165, 195, 225, 245, 265

Then partner sets of 10x burpees to target & legless rope climbs from seated to 12'(which may have taken more than one attempt)
33:17

High bar back squats: 155-185-225-275-305(1+1fail and bail) 

No partner so 1 minute between rounds and only did 7 rounds of 10 burpees plus a 12’ legless rope climb from seated. Round 6 almost didn’t happen legless. Round 7 I forgot to target touch and needed to kip the last few feet of the climb. :40-:55 per round…

Stopped here to not overdo the demands on my old golfers elbow thingy…felt good but grip was sufficiently taxed for the day! 

Nice WOD

44y/176cm/176lbs. 

Back Sqt
10 @ 135
8 @ 155
6 @ 165
4@ 185
2 @ 205

Then
6 Rnds For time each no longer than 3 min rest between Rnds. 
10 Burpees and 10 Ring Rows
R1  00:59
R2 1:00
R3 1:10
R4 1:04
R5 1:01
R6 00:50

M/39/72”/170

Back squat at 100-110-115-122-130 kg. Did rope climb on 12’ rope. Rested equal to work time. 19:44 (with final rest added). 

M/48/6'2"/180#

BS
155/175/205/220/235

Burpees as rx'd and modified the rope climbs to 10 - 35# DxKB gorilla rows did this you go I go style with the wife she did nurpees and 15# DxKB gorilla rows...14:04

Squat- 185/205/225/250/275

burpees/seated legless rope climb- Had to do a round and then rest that length to get it in today. Overall time was 10:16. Equal work to
rest ratio. 

Back squat 135-155-165-185-205

10 rounds complete (not timed) Rx

Back squats reps 10, 8, 6, 4, 2
135, 165, 195, 225, 255#

7 rounds of 10 burpees and 4 L-sit chin-ups.

Back squad - 100 / 110 / 120 / 130 / 140 kg

RX 8:30 

BS (lbs): 185-225-245-265-285

Workout: Rx’d + (solo)

22:54

I’m calling it “+” because I accidentally did the climbs legless L-sit style, from seated to 15’, with seated descents. If y’all disagree with my assessment, I’ll cope 😉.

BS 140,170,200,225,250. Decided to go about 5-10 lbs lighter than I normally would for each set, glad I did…
10 rounds alone with 1min rest between, 18:21. Subbed 6 close grip C2B pull-ups for rope climb. 

Subbed 5x L pull-ups for rope climb
Back Squats*: 150-165-180-195-210 lbs
Solo = 5 rds (1min rest): 0:54 - 0:54 - 0:50 - 0:46 - 0:49
*Should have gone heavier.

205-225-255-285-315lbs.

Rx   18:28   *Solo



*Seated to Legless Ascent and Legless Descent to Seated. Same standard as Semifinals.

80 Kg Back Squat

Solo version
3 rounds Rx, rest regular rope climb
18:44

Only had time for squats 
65-75-85-95-105 

BS 165-175-185-195-205#
A little shallow on final round. First heavy (for me) squats in a while. 

10 rounds of 10 burpees and 6 Tarzan pull-ups.  Burpees took 35-40 sec each, pull-ups about 10. 30 sec rest btwn sets. 

60/5’8”/154

Back Squat
135/165/195/225/255lbs

10 rounds of 10 burpees + 4 l-sit pull-ups - no partner/untimed

135-185-215-245-275-295ish

1.5x9’ ceiling rest 30 to 45 sec. per rnd. Not sure of times 

Beginner option:
Back Squat 10-8-6-4-2 reps
*Rest no more than 3 minutes between sets.
With a partner, complete 5 rounds each for time of:
10 burpees
1 rope climb, lying to standing
45-80-110-150-185
8:25

bs, 80;90;100;110;120 kgs e3mom

5 rft solo
10 burpees target
1 lsit rope climb
1min rest
 10:08

155-185-225-255-275

16:15 total (7:15 work/9 rest)

swapped legless RC with 6 alt renegade rows @40b DBs

Back Squat:
10@135; 8@165; 6@185; 4@215; 2@235

Didnt have time for metcon

BS 10-8-6-4-2
135-185-205-215-225#

10 rds solo, each for time
10 Burpee (to target 3" above reach)
6 L-sit commando pull-ups (first 2 rds I did 10)
1 minute rest
Rounds were :56 fastest to 1:30 slowest with most in the 1:05 to 1:10 range.

I agree with Mike, go heavier on the 4 and 2 for BS, but for me the weights I did were all that my knees and lower back were having this morning with limited time to warm up. 

BS
155/175/195/205/235
For what it's worth suspects, go a bit heavier on the 4 and 2 reps--
I should have.....
then
10 rnds
10 burpees
6 kipping knee to waist gi pull ups
19:44
burpees-rest 25 sec
pull ups-rest 25 sec
and so on.....

Back squat 10-8-6-4-2 reps
80-96-112
2x4 128kg
2x3 136kg
2x2 144 kg
10 burpees 
10 L-sit pull up 

Globo wod: for the back squats if you have a barbell,  plates and a squat rack or rig you're all set.  Use a spotter or spotter arms or pegs if you are using iron plates or don't know how to bail properly.  If a Smith machine is all you have load that up (not ideal, but use what you have).  Dumbbells sub dumbbell bulgarian split squats each leg in the same format, with proper warm up. If you max the available dumbbells do AMRAP sets, or do pistol squats in a similar manner if you know right away that you are easily maxing out.

For the metcon portion burpees are burpees.  For the seated legless rope climbs sub 6 towel L-sit pullups or 10 conventional L-sit pullups per seated legless rope climb. Scale as necessary. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and gymnastics, done separately. Squatting, pulling with an emphasis on strength, changing orientation, range of motion

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
												x?
HEAVY

FORMAT/MOVEMENT QUESTIONS
Is my technique and strength good enough on back squats to merit doing small (less than 10) reps per set?
As high as a can from a seated position or jump up and go all the way up?
Am I capable of working hard enough to merit a built-in rest?
Do I need to scale the couplet in order to shade towards my limiting factor?

NEW TO CROSSFIT SCALE
Hmmm... probably just regular max effort back squats. Practice rope climb and push-ups and box jump in warmup

MY STUFF
Mel had me on some Tabata This today

GENERAL FEAR LEVEL: 6?