95 reps
Rx’d

130 Reps RX

M/41/5’9”/192#

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

6+11 (Completed rounds 3-6-9-12-15-18 + 11 front squats.)

Lesson Plan
GWU (20-minutes)
3 rounds of:
2-minute machine
5 table top rocks
5/5 single arm kettlebell clean to thruster
15 sit-ups

SWU 10-minutes of ring practice:
Scap push-ups
Scap rows
Circles
Push-up
Pike Push-up
Rings overhead
Archer push-ups

BU 10-minutes to build to a heavy
1RM Thruster

WOD (10-minutes)

CD (5-minutes)
1-2-3-4-5 reps
Chin-ups

subbed black box jumps & dips

15 jumps on 15s

18 FS +12 push ups 
*push ups with KB

M/33/211lbs/5'7"

AMRAP (10:00) 4Rds
FrontSquat 135lbs 30 (3,6,5+4,5+4+3)
Dips 30 (3,6,5+4,5+4+3)

FrontSquat felt more awkward than usual. FrontRack felt off. Didn't feel fresh. The weight was moderately heavy for the reps. 

The TRX and ring setup was uneven at the powerlifting gym, and it was quite full for a cold Sunday morning. Didn't want to mess.I think the gym absorbed members from another gym. Subbed dips as the pushing movement. Probs could've subbed PushUps for better stimulus. Shoulders felt unstable and chest felt weak. 30 dips felt more labored than normal. 

Overall, took today as a push/lower lift session.

Rx
37 reps

DB Squats 50’s
DB push ups

round of 21’s+15 squats 

95# FS a2a - Only got through 10 reps in rd 15 of FS.  Completed rd 15 though.  Only had a burrito to eat all day.

Subbed regular push ups:
Finished round of 18

Modified:
--
Complete as many reps as possible in 10 minutes of:

4 push-ups
4 DB single-arm OHS @ 10,5 kg, evenly split L/R
6 push-ups
6 DB single-arm OHS @ 10,5 kg, evenly split L/R
Etc., adding 2 reps to each movement each round.

> completed round of 14 in 10:50
--
Peace.

M/51/193

97reps

183 reps
Rx

Made it through 11 FS of the 18 round, finished the 18/18 in 12:51. Used 115 for FS, perfect push-up handles for push-up all the way to floor. 

Oops... did this in reverse order (ring push-ups first).
Finished the round of 21 then did 7 push-ups
175 reps, rx (except for the order)
M/54/175/5'11"

Round of 18/18 + 5

Finished 6 rounds RX (up to and including 18/18).

Finished round of 18 scaled (115#)

5 rounds + 15 front squat

Through round 15 plus 9 squats

115lbs

M/37/6’/175#

Finished the round of 18; 126 total reps Rx 

Deo gratias

10 min 
95 lb
66 reps 

https://youtu.be/4Q5oLMalfcQ
My first Training on Tuesday october 24 at night
I completed 4 Rounds | 60 reps | 12's 

Beginner: 102 reps. 1k run 5:31. 

37 / M / 5'9" / 140lbs

45lb front squats
Bosu ball push-ups

3-3-6-6-9-9-12-12-15-15-4

SC 95#/fist PU...5+5/-, total reps=95

As rx'd, through round of 18 for both (126 reps).

Front squats unbroken through 9, then 8-4 / 10-5 / 8-6-4.  Ring push-ups unbroken through 6, then in 2 sets through 15.  Broke round of 18 a lot as I was trying to finish within the cap.  Front squats much more taxing than ring push-ups.  Afterward did some hamstring work.

50m/5'10"/185

M/50
91 reps
95# FS
Ring Push-ups

Worked up to 3-rep 185lb front squat

wod:

115lb fs
strict bar dips
*got through round of 15 plus 4 fs 

63 reps Rx

100 reps RX

finished round of 18, 126 reps

Got through the set of 21 FS then 13 of the push ups on the set of 21.

95lbs for weight

148 reps total if I did my math correctly 

Rxd 103reps

AMRAP 10 Minutes
45 front squats 
45 KB Push-ups
Male 62 kg front squats
"Did not do Ring Push-ups because there were no Rings to do Rings Push-ups"

95#
4 Rounds + 10 Reps

M 53/195/6’
13 front squats in the round of 18.

Rx, Finished 5 rds + 18 FS + 11 ring pushups

51 yo F BCS
Buy in 300m row under 2:30

10 Min AMRAP
RX
96 reps (15s)

Buy out 500m row under 2:30

This was fun!

5x3 FS 135lb

6 full rounds (18/18)
95lb FS

Globo wod: sorry for the late post on this one system issues. Dumbbells sub dumbbell front squats 35/50lb dumbbells.  If you don't have rings today sub TRX pushups or elevated pushups onto the dumbbells or parallelets. 

Rx
6 rounds+ 10 = 136

Son(16)
Rx
5 rounds= 90

113Reps  RX 
39/M

18 rounds, Scaled, 45# 

6rds+15  183 total reps (99/83)
Womens Rx


GWU: Spiderman/Pigeon
3x 5 Burpee/10 Sqt/5 Pushup

SPWU: Ring Push-up Prog WU 

PVC FSQT/empty bar/^Wod weight 

Build up: 3x3

Cool Down: Chest&Legs

M/39/72”/170

as rx 15 into the set of 21 front squats. 141 total reps. 

Completely butchered the work out due to lack of equipment and healing a funky wrist.
Back squats at 155
Regular push ups
Got through the 21s

93 reps of Front Squats
93 reps of Ring Push ups

finisher
Every 30s for 5mins
5 pull ups
10 push ups 

3 rounds, 125lbs, dips instead of ring push ups ( don't have rings)

Rx 6 rounds in 10 minutes 
66 reps front squats
63 reps ring push up 

Rx’d: Completed 6 rds (18/18) + 6 FS reps=

132 reps 

Rx
90 reps

(Rx) 

18 rounds completed (126 reps). 

Rx // 99 reps

M // 50-54 // US

15+5 RX'd 

Scaled @75lbs
3 Front Squats, 3 Ring Push Ups
4 and 4
5 and 5
6 and 6 
7 and 7
8 and 8 

15 mins

FS @ 135 and DB PUs

made it through 15 + 5 FS

116 reps

115# / ring pushups

rpe 8

116 reps

115# fs /  ring pushups

rpe 8

Rowed for 6:02, 1023m

140 reps
(scaled down to 110lb/50kg and regular push ups)

Scaled to women's rx
got through round of 18 w/3 seconds to spare...
m/53/175
A bit more than "checked the box", but not much....

Did Chad prep yesterday which was
5-10-15-20-25-30
DB clean and jerk--25# db's
burpees
Tomorrow calls for step ups

I'm not sure how to post times or how this works and I'm very new to crossfit but I joined my local crossfit gym and wanted to participate in this forum because I think it will motivate me. Lastly, my class does not complete the WOD in order of this website but I still would like to post my times here of the WOD we complete. Eventually I would like to break out from the class and complete the same WOD's from this website. 

Ring Row x15
push-ups x10
Kettlebell Swing (forgot to check the weight) x10

Round 1: No time
Round 2: No time
Round 3: No Time
Round 4: 56.98
Round 5: 53.43
Round 6: 58.03

105lb Front squat
DB Push-ups, 30lbs

126 reps

45# db squats, pu on the db. 126 reps in 10 minutes. 

144 as rx’d

FS at 115#, ring push-ups
Thru the round of 15 + 6 FS
96 reps
Too many breaks in the squat segment for wrist relief. Nice rep scheme, though. Would like to try this again sometime doing back vice front squats. 

61/5’8”/157

Scaled to:
Dumbbell front squats w/50lb dbs
pushups gripping the dumbbells 

136 reps

subbed 50kg bar and ordinary press up

79reps

3/6
6/9
9/12
12/15
7

95lbs
5 rounds + 18+6 = 63 FS + 51 RPU = 114 reps

RPUs on TRX bands, buckles cut upper arms -- that hurt.

106 reps 
61 Front squat 75 lb
45 DB push ups 

97 total reps
Front Squat= 52 reps
Ring Push-ups= 45 reps

143 reps scaled
2 2# dbs fs (alternated a few rounds with a ~20# baby, cuz motherhood)
elevated ring push-up
Love a good pump! 

Complete as many reps as possible in 10 minutes of:
 
3 front squats
3 assisted push-ups
6 front squats
6 assisted push-ups
9 front squats
9 assisted push-ups
98 reps 

Back squats 3x 95-136-185-205-225-245-275-305ish-315ish (not as low as I wanted)

WOD 102 reps 

MONDAY, OCT. 23
Complete as many reps as possible in 10 minutes of:
 
3 front squats
3 ring push-ups
6 front squats
6 ring push-ups
9 front squats
9 ring push-ups

Etc., adding 3 reps to each movement each round.
 
Scaled FS: 95 lb: 46 Reps
Ring PushUps: 45 Reps

Completed round of 15 for 90 total reps
Did pushups yesterday (I was sick so im off-cycle) so I subbed feet-elevated ring rows for ring push-ups. 

So, I made up my own thing at 0600 this morning  seeing that I couldn’t view the WOD.

Ruck w/ 40# plate carrier for 40 minutes. Stopped every 2-3 minutes to do squats, push-ups, and pull-ups (when a suitable object was available to grip).  Ended up doing around 2-2.5 miles. Didn’t count reps but probably somewhere around 80 squats, 50 pushups and 20 pull-ups.

Complete as many reps as possible in 10 minutes of:
 3 front squats
3 ring push-ups
6 front squats
6 ring push-ups 
9 front squats
9 ring push-ups

Etc., adding 3 reps to each movement each round
Rx 6 rounds in 10 minutes 
63 reps front squats
63 reps ring push up 

2x22 Kg DBs
Regular push-ups

126 reps

Complete as many reps as possible in 10 minutes of:
 
3 front squats
3 ring push-ups
6 front squats
6 ring push-ups 
9 front squats
9 ring push-ups

Etc., adding 3 reps to each movement each round.
 
W: 95 lb
M: 135 lb
VIEW

MONDAY, OCT. 23
Complete as many reps as possible in 10 minutes of:
 
3 front squats
3 ring push-ups
6 front squats
6 ring push-ups
9 front squats
9 ring push-ups

Etc., adding 3 reps to each movement each round.
 
W: 95 lb
M: 135 lb
VIEW THE WORKOUT
Photo by Jessé Motta at the 2023 Copa MOGI CrossFit-Licensed Event.


 
Reduce the load on the front squat and modify the ring push-up to a pushing exercise that challenges your abilities, but allows you to complete 3 reps when fresh. Intermediate athletes can do this workout as prescribed. 

 
Complete as many reps as possible in 10 minutes of:
 
3 front squats
3 assisted push-ups
6 front squats
6 assisted push-ups
9 front squats
9 assisted push-ups

Etc., adding 3 reps to each movement each round.
 
W: 35 lb
M: 45 lb

 
→ 
The Front Squat

→ The Ring Push-up
→ The Lowly Push-up Revisited

Can someone reply with the workout. I can’t see it for some reason. 

M/53
rxd 4 rounds.

Champions Club Scaling Notes

RANT
I've had the privilege of being around most of the best basketball players to come out of Detroit since the early 2000's, and one of them came back and spoke to us at a practice today about how when he was working on his game, he always wanted to be well rounded, and the phrase he used was "good at everything, great at nothing." Of course the first thing I thought about was CrossFit, and how even at elite levels of sports it pays off to constantly work to fix the chinks in your armor. This workout is about as well-rounded as it gets; moderate weight front squats and a moderately difficult bodyweight movement. Nothing particularly special about either but do them both very well under strenuous conditions and you will find yourself quite some fitness!

WORKOUT THEMES
Gymnastics and weightlifting. Looking for stamina to play a factor in intensity. Squatting with an upright torso, pushing with a loss of connection/open-chain

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want stamina to play a factor in the intensity of these two movements?
Is my technique good enough to do these two movements at high intensity?
Would a more consistent rep scheme and longer time domain allow me for better scaling options?
Scale the weight and keep the reps or keep the weight and do like 1 or two reps of each for 10 minutes?

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
30-sec squat hold
10 push-ups

MY STUFF
On Chase's workout stuff still

GENERAL FEAR LEVEL: 7

Mic test

hey, its worth adding that the amount of benefits of ring dips compared to bar dips because it's quite substantial