7 rounds plus 8 reps
Feet elevated 4’. Intermediate scheme with 50# DB. 

M/33/5'7"/219lbs

AMRAP (8:00) 7Rds + 5 ( Finished 8Rds)
10 KBSwings 50lbs (Russian)
20 PlankTouches to Shoulders

Did this one on a core/running/rowing day.  Did Russian know swings as I did not realize American swings were prescribed. Don't think I've ever done American swings. Read Glassman old article from CF journal and realized the prescription difference. Oh well, I'll have to read the fine print next time. Plank touches were sloppy and just tired my shoulders. Probs won't do those again for a while for reps. 

Wish I could just chuck the KB on my last rep, but that's just not cool. 

Mix of beginner/intermediate 

20 Alternating shoulder taps in plank position/American KBS 1.5 pood

8 rounds + 20 shoulder taps 

8 rnds. EMOM Style 

As rx'd, 5 rounds + 8 swings.

HS walk after swings was spicy.  Walks didn’t degrade too much; still it look ~3 attempts per round to cover the distance.

51m/5'10"/180

Beginner+
10 kB swings 53 lb (24 kg)
8 rounds

Scaled Rx 

20 wall facing shoulder taps
10 KB swings 53LBS

4 rds
intermediate option w/ 32kg

6 rounds + 10 ft.
scaled to 53 lbs.
M/45/5’8”/165

Rx. 6R
중간에 전화와서 ㅠ.ㅠ

Intermediate 5 rounds 

RX
6 rounds + 1 meter (3-foot)

HSW 25-foot (7,5 meters)
KB 70 lb (32kg)

M/38/6’/175#

4+25ft+8 women’s Rx

Deo gratias

Practiced handstand walks by shifting weight on wall and trying to leave wall.
Did some db swings.

3 rounds +25" feets.

-25 feets hsw
-14 kb swing 24kg


#BurnShoulders

Completed 10 rounds beginner option-18# kettlebell-8 minutes

Beginner: 9 rds w/ 35lb KB. 1k run 5:23

Int
sub alternate shoulder taps in elevated pike push up position on a bench
16 kg

6 rounds + 8 shoulder taps

6 rounds even of:
50’ per arm waiter walk 1.5pd KB
10 KB swings 1.5pd
Shoulder smoker. 

7+8

20 Alt HS Shoulder Tap (against wall)
10 KBS (70lbs)

GWU: 2rds KB Complex
10 DL/5-5 Windmills/10 Russian/10 Goblet Sqt/10 Full Swing/50’ Waiter Carry

SPWU: WU & Pract scales for shoulder taps
^ Wod weight in KBS

scaled:
did 3 rounds of sub-optimal handstand walks
then did 3 rounds of 20 wall facing handstand shoulder taps
50lb dumbbell for the swings

8 Rounds RX'd

What a shoulder pump !!!

53lb KB
6 rounds + 13 feet

Scaled shoulder taps feet on wall. 35 lb KB. 5 rds. 

F40
Beginner 10 rounds +22 reps
25lb sandbag K.B. Swings

11 rounds and 10 taps
beginner option

No HS walks for me. Intermediate but used RX weight for the swings (32kg).

7 rounds + 9 taps. 

way spicier than I anticipated and the shoulders are smoked. 

Shoulder taps w/toes on box
35# KB
9 rounds

Intermediate 7 rounds

Scaled

8 rounds

20 ft
10x 1 pood

JV: 4 rounds (taps against the wall, KBS 44 lbs)
MLA: 6 rounds (beginner plank taps, KBS 26lbs)

F/45
Beginner but with 26# since didn’t have 18.
9 Rounds + 1 ST

M 53/195/6’
5+4 rnds.  Shoulder taps against the wall and #70 kettlebell.

Beginner option: 6 rounds + 25 reps 

30 lbs kettlebell 

Well done tackling this today everyone!

5 rounds 

Expert level 

8 minute emom
:30hsw practice/ 10 kb swings (50 lb)

6 rounds
Intermediate

I made 6 rounds as RX, my shoulder was on fire! 

Scaled Intermediate 

7 Rounds

i had tacos for lunch so this workout was even spicier

Rx 

9 rounds 

M/34/175
2023 Quarterfinalist 

Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Kettle Bell Swings
TR: 9 Rounds. First 2 rounds w/53lb KB and 7 rounds w/35lb KB

I did this WOD on Monday, 19 February in the afternoon.
20 Handstand Shoulder Tab
10 Russian Kettlebell Swings 53 lb
I completed 6 Rounds
https://youtu.be/05HX74MPB54?si=vRtbX2iyRJittqeQ

Rx’d: 5 rds + 14 ft

Beginner with a 20lb kettlebell.
7 sets of 20 tap shoulders.
7 sets of 10 KBS (American)

7 rounds with 25 foot handstand walk and 70 pound KB

7rds half way wall stand shoulder taps

Intermediate’ish
8 min AMRAP
20 alternating shoulder taps (wall facing - about halfway up)
10 AKBS (35# DB, heaviest I have)
6rds + squeezed in a 20sec HS hold (back to wall) at the end

Wasn’t much today but it was something, and something is better than nothing. I’ll see how this plays out with the elbows later.

M / 30 y / 95 kg

RX: 6 rounds mas 25 Foto handstand walking

Int - 5rds
M/34

3 Rounds - Rx'd

Intermediate 

5 rounds + 5 swings 

Not quite Rx
15' HS walk and 70lb plate KBS
6 rounds + the walk
M/30s/228lbs

Son(16)
15' HS walk and 45lb plate KBS
6 rounds + the walk + 5 swings

Wall facing shoulders, rx weight
3+4rp

8 rounds even. 
24kg KB + shoulder taps from 24” box 

Intermediate 

20 x wall facing handstand shoulder taps
10 x 35 lbs db swing

7 rds in 8 minutes

m/42/170 lbs

Just easing my way back into fitness. 

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Russian kettlebell swings @ 35 lbs

Score: 8 rounds + 14 reps
I have a history of aggressive abdominal spasms during ab workouts and there was no issue today so I am very happy with that. Looking forward to tomorrow!

Back squats 5-5-5-5-5
165-185-195-195-165#

Modified today’s workout to 5 rounds 
5 shoulder press, 35# DBs, then immediately 
10 Am. kb swings, 53#
1 min btwn rounds 

61/5’8”/155

SC to 🧱 walk w/ 25 sh taps/60#kb...5 rounds even @ 7:49

4 m way and back
2x35 lbs DBs 

6 rounds

M/49/6'2"/185#

Scaled to 20 shoulder taps and 70# AKBS  figured this would be my best shot at a round/minute to no avail lost it on round 5...
7 rds + 20 taps 

5 rounds beginners, 55lb kettlebell.

As prescribed 7 rounds + 15 feet into the 8th.

Held on to emom for 5 rounds, then the HS walk deteriorated in rounds 6/7. This was shoulders & lungs for me.

7 rds 
#70 and 20 taps per. 

Prior: squat EMOM 5x 135-185-205-205-205-225-225-225-185-135

Beginner option 6-rds+ 20 reps

M- 52 / 5'7 / 210 
Intermediate
4 rounds 

7 + 3 as Rxd

45 yrs old

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps against the wall (160)
10 kettlebell swings (80)
♂ 53 lb

M/50-54 👨🏻‍🦳
/second WOD in a row/
Intermediate
4 rounds + 20 AST HS against the wall

Globo wod: dumbbell sub are dumbbell swings 35/55lb dumbbells. Handstand walks can be done in as little as 5ft increments if space is an issue. If your globo doesn't allow handstand walks do heavy double dumbbell carries for 50 ft or holds overhead for 30 seconds per round.  Note weight of dumbbells used. 

Champions Club Scaling Notes

RANT
Man it is crazy how much CrossFit has evolved in terms of fitness standards. Just take a minute to appreciate what is being asked of today's workout: handstand walks in an 8 minute workout! Do you have any idea how well-rounded and fit you have to be for Diane to be a rough conditioning dose? And now (in kind of a version of Diane if you think about it) upping the skill of handstands? I think it can be easy to get caught in the CrossFit bubble and take our fitness for granted. Most of us can't do what professional athletes do, but I'd bet most of them can't do handstand walks and kettlebell swings at peak intensity either.

SCALING QUESTIONS
Am I dope enough at CrossFit for this thing to be like a 7 out of 10 on intensity?
Do I want to scale for intensity (sub handstand walks for something you can do intense) or scale for skill (keep handstand walks and extend time)?
Am I good enough at handstands to have a set distance or do I need to give al allotted time to practice?
Do I preserve the upside-downness of handstand walks when subbing (hs hold/hspu) or just keep with the shoulder stimulus (push press, strict press, overhead walk)?

NEW TO CROSSFIT SCALE
Set a timer for 30 minutes and practice handstands and deadlifts. Kb swings at high reps can be rough for new kids

hey

Hi