Set a timer for 25 minutes. 17 rounds on the dot. 
Intermediate option. 

10kg WB
85kg Clean

20 (+8) in 25min cap

M/33/5'7"/216lbs

Intermediate - Scaled
20Rds ~ (25:00)
5 WallBalls 20lb
1 WallWalk
1 PowerClean 155lbs

Sets a timer for 25-30 minutes and just kept moving. WallBalls were good volume but not really fatiguing. Scaled down to wallwalks due to not having handstand pushups. Wallwalks were tiring and the hardest part. Scaled down the PowerClean, as 185-190lbs is my max on a good day. Maybe could've went to 165lbs, but this was heavy enough. Did not struggle with the cleans, but just dropped them at the top. Overall took the 25 minute exit and called it a solid hero workout. 

Intermediate option:
25 rounds
5 wall ball shots (8 kg at 9ft) max height and weight available 
3 handstand pushups half way
1 power clean (55.5 kg)

Time: 45:17

30rds

5 WB 15#
3 HSPU
1 DB clean 75’s

at work gym, limited equipment 

M/53
10 Rounds in 23:13
5 WBs, @12 kg
3 HSPUs, 6,5" AbMat
1 Squat Clean, @135
Despite of limited time, lack of strength to do true HSPUs, and pretty hard WOD in whole, I liked it and will be glad to try it again somehow.

M/51./186

Sp 95#
Pc 165#

32:37

intermediate scale and subbed dips for hspu
19:35 compared to 29:00 intermediate scale and hspu

M/44/140lb

21:50 (scaled PC to 155)

30 Rounds for Time:
5 WBs
3 Strict HSPUs
1 Power Clean (155)

Scaled PCs to 185 lbs, otherwise Rx. Kipping HSPUs.
27:22
RIP Sergeant Aaron Holleyman

TC 25min:
30 rounds for time of:
5 wall-ball shots 14lb
3  push-ups
1 power clean 40kg

28rd

M 53/195/6’
Scaled barbell to #155.
32:28.

Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean

20-lb ball, 185-lb clean

36:44

Deo gratias

Modified to 155# PC, otherwise rx. 
22:20
M/54/175/5'11"

Modified:
--
5 rounds, untimed, of 
20 DB thrusters @ 2 x  10,5 kg 
20 DB strict press @ 2 x  10,5 kg / 20 push-ups  on even rounds
20 DB SDLHP cleans @ 2 x  10,5 kg / 20 DB hang power cleans @ 2 x  10,5 kg 
--
Peace. 

Coming in late again!  11/09/23

~18 Rnds @ 25:00 Cap

5 WB @ 18#
3 Pike Push-ups off 24" box
1 PC @ 135#

Thanks for you service, Sir!

Warm Up

AMRAP10

:30 Samson stretch 
10 pvc ohs
10 pvc good morning 
10 AbMat sit ups
10 db strict press (build in weight)
10 db power clean (build in weight)

METCON (scaled)

For time:

30 rds
5 wall ball shots (20# ball @ 9ft target)
3 db push press (50# dbs)
1 db power clean (50# dbs)
TT: 38:26

M // 50-54 // US

16 year old female — 161cm/50kg

30x
5 wall balls (9lb)
3 HSPU
1 power clean (90lbs)

26:23 
this was a fun one :)

30:03 30rnds @ #185

22:37

Wallball to 8 feet 
30lb DB push press
115lb power clean

had to limit to 10 sets thanks to vertigo. 
135lbs. PC
skipping hspu
took it slow ending at 15:02

33:30
Dropped down to 185 power cleans

37 / M / 5'9" / 140lbs

10 rounds:
40lb single-dumbbell thrusters
Pike push-ups
40lb dumbbells power clean

17:45

27:59 (PC 185#)

26:32 Rx

As scaled, 22:34.

Can’t do Holleyman rx’d anymore, but with this scale, I was able to go much more quickly.  Started out at 40 seconds per round, but started to slow at round 10 or so.  Wall balls made things a little breathy, and I started needing to rest a bit before HSPUs, as rep 3 was getting challenging.  Stayed right under redline in the back half of this workout.  No missed power cleans, but I had to focus in later rounds.

50m/5'10"/180

Did Fran today: 4:29; a PR by 31 seconds!

43'22'' power clean a 80kg

Mashed them all together. 23:00
150 wall balls, 90 35#db shoulder press, 30 power cleans 95#. Cool down 5 miles bike. 

20:43

5 Wall Balls (20)
3 Handstand Push-ups 
1 Power Clean (225lbs)

31:22

5 Wall Balls (14)
3 Handstand Push-ups 
1 Power Clean (155#)

25 rounds
5 db thrusters 20lb
3 pike push-ups off picnic table
1 PC 95#

16:20

Did 10 rounds each of 5 wall balls(10lb), 3 push ups, and 1 power clean(35lbs)-11mins-12seconds.

30rds: 28:03

5 WB (20lbs)
3 HSPU (to abmat)
1 PCL (155lbs)

Beginner: 8:00. 1k run 5:29

For time 30 rounds
5 Wall Balls @ 10lbs
3 Pike Push Ups 
1 Power Clean @ 95lbs

TT: 23:26

M/54/217 lbs
12 rounds for time of: 20:00
5 wall-ball shots
3 handstand push-ups
1 power clean
♂ 20-lb ball, 155 

Modified 

25 Rounds:
5 thrusters with 2x10# Dumbbells 
3 Push-ups 
1 Power Clean 155#
(Time: 22:49)

Rx other than at a 9' ceiling

26:03

Son(16)
Wisely decided to take a rest day

Beginner scaled
5 wall balls 6.5kg
3 push ups
1 power clean 30kg
8 min 23.

14 yrs old 

14lb wall balls to 10ft target
120lb cleans

26:33

Rx- 28:43

Did all HSPU strict

20 minutes @ 185
12 rounds 

RIP SSgt Holleyman

Intermediate plus:

30 rounds w/ 185# cleans:  26:47

Got pretty mental during rds 20-30

211122: 33:39 (same scale)

130918: 54:00 w/ 165# cleans

44:46 Rx

RIP Holleyman
Scaled to
30 rnds
5 wb 20# 8 1/2'
3 strict hspu
1 pc @ 135#
47:47----
m/53/175
I did not follow the "25 min or less" directive:)
Compare to
RIP Holleyman
scaled 
30 rnds
5 wb 20# to 8 1/2
3 strict hspu to abmat
1 pc @ 135#
37:16
m/51/175
compare to 2012
Scaled:
30 rounds
25# wall ball (5)
105# Sh. Press (3)
135# Power Clean (1)
46:36

Big scale:
30 rounds:
5 wall ball thrusters 12kg
3 db shoulder push
1 clean 60kg
time: 24:47

27:13, intermediate 25 rounds. At home, so subbed 40lb DB thruster for WB, 105 strict SP for hspu, 145 PC. Long and steady gasser. 

Scaled to push-ups and 60kgcleans. 21 rounds completed to tc. This was a real deuce! 🤯🔥 #payhim

M/39/72”/170

as rx 34:58. Kept telling myself at the bar “it’s just one clean” haha. RIP Holleyman

Holleyman
scaled to:
30 rounds
5 dumbbell thrusters 2x20lbs dbs
3 strict hspu to folded towel 
1 dumbbell squat cleans 2x50lb dbs

23:02
laid me out for a few minutes 

Rx   23:04

30 rounds:
5x Dumbbell Thrusters (2 @ 18-lbs dumbbells)
3x HSPUs, partly free-standing, not to the ground
1x power clean, 125-lbs barbell
24:20

Today: Same SC as previous 20 rounds...27:48
11/22/21: Sc to str HSPU to 4" mat/155# @ 20 rounds...31:14

28:53  10’ WB, Abmat, #155

211122 28:43  9’ ceiling, Abmat, #135

Beginner option:
10 rounds for time of:
5 (had to modify) db headcutters
3 push-ups
1 power clean
♂ 20-lb db, 95-lb clean
10:56:20

Beginner option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean
♂ 16-lb ball, 160-lb clean
12:23

Scaled 18:46 
20 rounds
WB @14#
Reg push-up to 20” box
cleans @85#

RIP

M/44/6'2"/200lbs

30 rds

5 wallball 20lbs
3 push ups
1 PC 135lbs

28:08

Scaled a lot again.
Holleyman
30 RFT
5 WBS (20#, 10')
3 Piked push-ups (feet on 24" box)/push-ups
1 PC (125#)
24:37

Compare to 221112: 25RFT: 5 WBS (20#, 10'); 3 piked push-ups (24" box); 1 HPC (55#), 23:41

155# PC and heavier, and HSPU weren't happening. Still holding back a bit to set myself up to make it through Saturday.  Switched to regular push-ups after the first 10 rounds because the piked push-ups were aggravating my left elbow.  Improvement over compare to date in my opinion, but then again I expected it considering I had herniated a disk a little less than 3 months prior to that date.

RIP SSgt Holleyman.

Nursing injuries to knee, rotator cuff & bicep

20 rounds in 15 mins

225 deadlift
hspu on 25 box 

scaled power clean 80kgs
28:40

Champions Club Scaling Notes

RANT
Man, this Michigan sign stuff is absolutely insane. Broken Science at the college football level. The conflicts of interest, epidemiology, and influence on statistics are worthy a Zoe Harcombe or David Diamond or William Briggs lecture. I confess I'm loving every second of it! It has absolutely nothing to do with stealing someone's signals.

WORKOUT THEMES
An honorary workout. High volume of stuff broken down into small chunks. 

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
																	x
HEAVY

MAIN DECISION
Again, do I want to go there and honor this thing with an all-out effort, or do I need a day to let my body catch up?

NEW TO CROSSFIT SCALE
Put on a timer for 30 minutes and practice wallballs, handstands and cleans

I WANT A DOSE BUT NOT THE FULL THING SCALE
5 rounds as listed, rest for 5 minutes, repeat 2-3 times?

I WANT THE FULL THING BUT NOT TO CRUSH MYSELF SCALE
For time:
150 wallballs (light)
90 dumbbell shoulder press (light)
30 power cleans (light)

GENERAL FEAR LEVEL: 7

Hmm. Building the Elite? The last four workouts have been named. One was Fran and the other 3 have been hero workouts. Saturday is yet another hero workout. I will hold out hope for Wednesday being simply another training day.

Ok, I see how this week is going to go. 

Globo scale: If you do not have a medicine ball to toss on the wall sub dumbbell thrusters, 15/20 lb dumbbells. For handstand pushups if no wall is available or your globo bans them sub dumbbell presses with the dumbbells total weight adding up to 60% of your bodyweight.  For power cleans if you are using conventional plates use a weight that you can bring down under control later on. Dumbbells sub 55/80lb dumbbell power cleans. If you are doing this in a hotel gym with only 50lb dumbbells you can up the reps or sub 2 knee jumps for the cleans. 

Busy gym: consider doing the dumbbell option or Bodyweight sub today.  Pre wod work some cleans. 

Bodyweight/equipmentless sub: 30 rounds of 5 burpees 3 HSPU and 2 knee jumps with no arm swing.   Sub for HSPU is 6 dive bomber pushups.  Modify so it takes less than 25 minutes or cap at 25 minutes total.