15:43 - Rx’d

Rx

R1 | 01:27 |  
R2 | 02:22 | +55 s 
R3 | 02:54 | +32 s 
R4 | 03:25 | +31 s 
R5 | 03:17 | -8 s 
Ø 02:41 

scaled to intermediate 9:57

M/51/192

75#
12 pull-ups

12:41

Modified, using @ 2x 12,5 kg DB
--

5 rounds for time:

14 DB push press 
14 DB bent-over rows 
14 db sumo deadlift high pulls

>20:39
--
Peace.

M/37/6’/178#

12:29 Rx

Deo gratias

Intermediate option:
35.5 kg

Time: 26:25
Still not good at kipping pull ups. Can do 2 continuously without losing momentum only.

Rx. 7:36

45 lb. SDLHP and PJ
3 kipping pullups + 6 95lb. Pull-downs
14:17

12:05 as Rx’d. Amazing how high your heart rate gets with doing barbell exercises.

My Training on Thursday, December 21 at night
3 Rounds For Time:
15 Dumbbell Push Jerks 40 lb
12 Pullups
9 Dumbbell Sumo Deadlift High Pulls 40 lb
I completed the Workout in 17:43 minutes.
https://youtu.be/0VF46_bKFFU

RX 20:30 
modified rings

Sorry 15:24

12 push jerks 95lb
9 burpee pull ups
6 sumo high pull deadlift 95lb
5:24

F/55/128
Rx 16:34

Intermediate 
15:38

M49 @34Kg
15 push jerk
12 kipping pull up
9 sumo D.H.P.

Time=17:15

M/53
Intermediate 20:36
2:09 not counting 
3:44 🐆
4:31
5:36 🐢
4:36

9:09
Beginnee

RX: 12:23"
@45kg => @99lb
Good and hard 😅 
🇨🇵

5RFT 
15 PJ 35kg 
12 Strict Pull Up Purple Band 
9 SDHP 35kg 
13.05

*still recovering from injury
Beginner - 20kg
Sub push jerks with thrusters
Pull-ups: 3 series strict, 2 series jumping pullups

14:44

14:56 Rx

8:13 Rx 

M 16/6’5”/198lbs

Rx 9:41

Did 5 rounds of 12 push jerks(20#), 9 jumping pull ups, and 6 sumo deadlift high pulls(20#). Time:10min 55 sec

15:40 CFHIM

Rx
m53/5’7”/160
27:01

Rx: approximately 13:30. Got interrupted mid set.

Rx
11:07

16:36 - Intermediate

First time doing intermediate and it was just because wheelhouse.

Intermediate
9:58

The usual elbow pain prevented an attempt at Rx.  Good burner.

Rx - 9:34

Rx’d 11:50

As rx'd, 14:55. 

For me, this is all about the pull-ups.  Unbroken jerks and SDHPs.  Broke pull-ups 6-6 in round 1, then 4-4-4 through round 4, and 3-3-3-3 for last round.  Very spicy, but manageable.

50m/5'10"/180

5 rounds for time:  26:27
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♂ 95 lb

M/55/217
5 rounds for time: 27:55
15 push jerks
12 assisted chin to bar 
9 sumo deadlift high pulls
♂ 95 lb

Rx’d:  12:16

First round unbroken. 1-2 sets per movement after that.

Rx - 12:15

216/53/70”/M
Intermediate with band assisted chest to bar pull ups. 
15:40

Intermediate Option
20 Kg Barbell

7:25

M/39/5'10"/165

11:21 rx

M/39/67in/205lbs
Time: 11:30

-scaled to 
concentric only pullups due to past shoulder injuries
kettlebell (24kg/24kg) pushpress

M/11/60in
Time: 11:30

-scaled to
12lb dumbbell pushpress
jumping-pullups
10lb sumo-deadlift-highpull

Nothing like working out with my son! Love it!

13:54, still recovering from flu so did intermediate at 65, slow and steady. 

21:30
*strict pull-ups

Used 15kg DB, subbed 7 strict pull ups to remain unbroken and keep intensity up

5.43

13:49 Rx

14:46 finish

Scaled jumping pull ups
65lbs: push jerks and sumo high pulls 

Good sweat out!  

22:50 with 95 lb (60% of bw)
amazing wod!

Intermediate 
11:34
all barbell movements unbroken, pull ups done in 2-3 sets each round 

8.02 RX

8.02 RX 

Scaled:
5 rounds 
12 strict pull-ups 
15 pp & 9 sdlhp with pair of 35lb dumbbells 

9:58

8:40. Very grippy.

completed beginner option with mods. 
Used DB since I don't have a barbell at home. 
weight was 50 lbs (I misread the weight haha)
for the pull ups, I can't do a full pull up (yet) or jump onto my pullup bar at the house so I did what I could! 

14:49 RX

M/45/6'2"/200lbs

Intermediate

15:06

All barbell moves were unbroken. 3 sets for all rds of pullups. 

Beginner rep scheme with 20# dBs jerks and 16kg for high pulls 
green band strict pull-up 
14:56

Beginner option:
5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls
65- lbs
908

Intermediate 12:08 more of a ✅ day 

Note: should have Rx’d, all SP unbroken, limiting factor was grip, and the cold/old 

16:18 rx

😅🔥

5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls
♂ 95 lb
20 minutes 

M/48 intermediate 12:42

Scaled weight to 30kg and jumping C2B pull ups. 

10:27

Scaled to
65# push jerk
reg ring pull ups
70# kb for sdhp
9:4
m/53/175
Good one to come back
after a week of just stretching/walking

RXd. 

17:15

14:57 F33 scaled - 25kg bar, 4-5 kipping pull-ups and the rest and banded C2B (thick black band).

Surprised to see the WoD on Main Site overlap with the programming. Grippier than expected, and transitions took a bit of time. 

Rx 19:41

12:02 scaled F40
15 push jerks
12 jumping pull ups
9 sumo DLHP
25kg/55lb
Pretty much unbroken and could’ve gone a bit heavier, but after a week off with a cold this felt good!

13:57
5r
12 push jerks
9 jumping pull-ups
6 sumo high pulls

17:20 rx @94kg bw 

M48 Scaled: 17:15

 Started off unbroken, but for each round I had to break up more and more. Use the arms too much, so the fatigue got real. 1 % better each time though. First 12 pull ups unbroken felt easy. 

Intermediate option:
5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls
♂ 35kg

Have a great day!

17:30 rx 
*after week of being sick

Globo wod: If your pullup bar isn't suitable for kipping sub strict pullups (Intermediate scale to 9 reps).  Dumbbells sub for the barbell movements 25/35 lb (Intermediate 20/30, scaled 15/20 lb)

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Game-day workout or practice workout?

					SHORT		MEDIUM		LONG

LIGHT
							x
MEDIUM

HEAVY

NEW TO CROSSFOT SCALE
AMRAP in 20 minutes of:
15 push press (light/empty bar)
15 kips
15 deadlifts (light/empty bar)

STAMINA SCALE
Mush everything together into one round

STRENGTH SCALE
5 rounds of:
15 strict press (dumbbell)
12 strict pull-up
9 kb swing

GENERAL FEAR LEVEL: 7?