CFWUx2 2*5wb
14:42

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A new way to be healthy!  I am so happy to see more and more senior being active and eating for health.  We need more Fit seniors. 

subbed:

15 pull-ups
35 thrusters, 20# dbs

10:50

16:00. Sub 20 rope grip pull ups alternating in 5s. Rest as. Just back from hols so completion was priority.

Recovering from a left oblique strain and rope climbs hurt so I subbed 15 ring rows per round. 
10:51

8:55 as rx’d as possible. 12’ rope so began each legless climb from seated to equal the same rope travel distance. Otherwise as rx’d. 
Broke the first set of wallballs 21/14, the second set into 15/13/7, and the third 12/12/11. Took a 30 second break before the 3rd, 4th, and 6th rope climbs. 

That was disgustingly hard at the end. 
Just a banana and matí¨ for breakfast. 
40/5’9”/187

Time Cap 7:00
2 rounds + 13 reps
Rx

8 foot target, 9 foot rope in 5:48

17:10 
Towel pull ups, 2nd and 3rd row with jumps 
Rx weight but roof too low, almost no air (threw  just above head) 

Thanks for posting this CrossFit! More plants are a good thing.

17:22 Rx

13:05. 8 towel pull-ups per rope climb

12ft rope 
10:44

Saving this and trying it ASAP!

10:10

M/57/6'2"/177
sub'd 15 strict towel pull ups for the 2 rope climbs.

13:20

Rx
8:50

7:??
Rxd

13:52

11:27 Rx 

3 rounds for time of:

2 legless rope climbs, scaled 11’ rope from knees
35 wall-ball shots

♂‚ 20-lb. ball to 10 ft.

8:09

8:15 rx’d 

6:11
Did three climbs to 11 ft garage ceiling. Wall balls rx.

17:30

Subbed:
3 rounds of
20 strict ring pull-ups
35 KB thrusters (20 kg)
14:40

6:57...no rope high enough to climb so did 9 towel pullups each round. 1st set of wallballs unbroken, then 21 and 14, 23 and 12

Globo scale:  sub 5 towel pullups per rope climb.  Sub 20/15lb db thrusters for wallballs. 

No rope :-(
No wall ball :-(
3 rounds:
20 close grip pull ups
35 DB Thrusters 2x20#
8:08

Scaled to, 3 rounds of 10 strict pull-ups, 35 wallball shots 20Ib
10 min

M/44/6'2"/180#

If you ever get angry at your legs and want to punish them try this from @heatherblackfit
2 RFT 
25 medball cleans 20#
50 walking lunges
5:45

No rope to climb
3RFT
8towel pull ups
8t2b
35 WB @20
7:40 and almost all unbroken WB except for the last stupid one lol

Modified to 4 legless rope climbs seated on 7' rope
Started w/20# wall ball and switched to 14# after 12 reps in 2nd round, form went bad.
Not my day... wasn't feeling it but did it

10:16

8:27 4 legless rope climbs to 8ft garage ceiling from seated. WB as rx

in driveway
3 rounds
2 sets of 3 unbroken l-sit chinups
35 dumbbell thruster (20#)
8:45

43/6’3”/200
3 rounds
10 towel pull ups
30 thrusters (bar)
8:14

8:51 (~12’ rope, started seated on floor)

15:31 rx

subbed in 9 modified pull-ups* each round for the rope climbs
8:55

*on a fat bar, I had a very narrow grip, one hand over/one under the bar so that my palms were facing each other.  I was looking down the length of the bar, with my head alternating on each side of the bar for each rep.
Is there a name for that type of pull-up/movement?  Tks all!

6:36 
3 rds 
10 lay to stand rope pulls (straight legs) 
35 wall balls 


1200m Run 
3 mins Jump Rope 
7 X 100m Farmers carry (35# DBs) 
1200m Run 
3 mins Jump Rope 

6:58
Subbed 2 lying to stand rope climbs for legless
Else RX

M/60/6’2”/230

15:49 SCALED
3 Rope Climbs/ legless attempts
14# wall ball

9:38 Rx

My lats hurt so bad. Deadlifts yesterday and rope climbs today.. ow.

20 close-grip L pull-ups
35 DB thrusters, 2x18lbs DBs

13:25

Ran 1 mile before WOD.
WOD completed 14:57. Wall balls Rx. Subbed 2 leg-assisted rope climbs 12 feet for legless rope climbs.

6:09 rx

Here are some thoughts on this one, have fun!
Legless Rope Climbs- I consider this to be a moderate amount of rope climbs for higher-level athletes, though the majority of my clientele will need to scale this movement in some fashion. When scaling this exercise, I will try to preserve the legless demand of the movement per the capacity of each athlete. For many of my athletes, I will be able to have them attempt to climb the rope as high as possible, without the use of the legs, before transitioning to utilizing the legs to complete the climb. For those that cannot perform a legless climb, they can use their legs to ascend and go legless on the descent.  If climbing the rope is out of the question, I will modify to a lying-to-standing rope pull. I can have my athletes modify their body position to increase or decrease the demand of the movement. Performing this variation with a straight body position and no leg assistance can be very difficult, while performing this variation with bent legs utilizing lower-body assistance can decrease the difficulty. 
In special situations, where the above variations cannot be performed, such as lack of equipment, I will modify the movement to some sort of “hand-over-hand” upper body pulling movement. This could be the utilization of a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 50 feet. 

Wall-ball Shots: I consider the volume of this movement to be fairly high, with an additional demand on the shoulders when being performed after the rope climbs. Most of my athletes can attempt this movement as prescribed, though I anticipate having to reduce the reps, load of the ball, or height of the toss for a lot of athletes to maintain consistency and range of motion with the less-experienced. I will likely do this on an individual basis, depending on skill-level, strength, and flexibility. I will also give some time guidelines or limit sets to complete the reps on each round. For example, spend no longer than 3:00 on any round of wall-balls or allow no more than 4 sets to complete the reps on any round. 

Champions Club Scaling Notes

RANT: 
Yeah man… have fun with this one.

I SHOULD TRY THIS RX’D IF: I could go unbroken if I was really in the mood

ORGANIC SCALES:
Strength — sub heavy thrusters for wallballs, or just decrease wallball reps and throw it as high as possible
Stamina — if you really want to be like that, go max set of wallballs each round, and max legless rope climbs in like a minute or so; take a small rest between each exercise
Endurance — as written seems pretty potent
Flexibility — slow the wallball squat down and go loooooowwwwww

NEUROLOGICAL SCALES:
Coordination — kip the legless rope climbs, make sure butt goes back first every time the med ball touches your hands
Accuracy — hit the target
Agility — quick transition out of the bottom of the squat
Balance — shoes off, any time you come off your toes or heels, redo the rep

GROUP VERSION:  legless rope climbs for Jay, just about everyone else can use legs. If wallballs are broken up at any point (other than legit accidental drop) then they’ll start the workout over

WARMUP:
Squat — wallball prep
Kb swing — timing for wallball
Jump rope — always
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. Would normally be a 7, but to be that fatigued when you’re 15 feet off the ground with no feet to support gets a bonus point

안양공식인증지부 크로스핏힘
7:24 강경택 45세/180cm/89.5kg

3R
4  링 당기기
10  농구공 던지기
4:35 이쁜딸

Intended Stimulus
. 
Oh my heart! This is one fun fast workout. Nothing raises the heart rate like hanging from a rope 15 feet high when you're not completely sure if you will be able to hold on. Well actually maybe just one thing: a big set of wall-balls. Let's embrace that today. Commit to keeping moving with that heart beating fast. That is the stimulus we are looking for. We want you to confront that uncomfortable sensation of your body telling you to put that ball down, while you have to regain your calm and keep breathing. Today your strategy does not matter that much, because no matter what, your objective is to pick up that ball in less than 5 seconds. Track your rest and keep it under 5 and you will get the stimulus we want. Athletes modifying the rope climb should find an option that allows them to work in a narrow vertical pull with a thick grip. Athletes modifying the wall-balls should lower the weight first and the number of reps second, priority today is volume*. 
BREATHE HARD! 


*I am aware the above sounds kind of dirty, it was not intentional, I apologize.




OPTION 1
3 rounds for time of:
 
2 leg-assisted rope climbs, 15-ft. rope
35 wall-ball shots
 
♀ 14-lb. ball to 9 ft.
♂‚ 20-lb. ball to 10 ft.


OPTION 2
3 rounds for time of:
 
9 towel pull-ups (assist with band or do toenail version)
27 wall-ball shots
 
♀ 8-lb. ball to 9 ft.
♂‚ 12-lb. ball to 10 ft.