CFWUx2 sub bench for dips 10*45 10*95 5*135 157
10 6 6 6 6 6 = 40 each
146 bench (tried 157, first 4 reps)

215
20m AMRAP. 10R
horizontal ring push ups. 5 first five rounds but eight last five
5 towel grip pull ups. Alternated upper hand every round.
10 lock rolls

195# bench - 45
close grip strict pull ups - 55

As rx’d, 42 bench + 42’ rope climb (84 total).

185# for the bench.  Did sets of 5 on bench followed by two rounds of 2 feet of legless rope climb.  Legless climbs are a real goat for me, so this was more about practice.  Bench fatigued over time, but the legless climbs actually got a little better.

47m/5'10"/185

165# 8 reps, 135# 24 reps
90 rope pull-ups 

40 bench presses at 180 lbs. 
128’ of hand travel on legless rope climb 

168 total

180/41/69”

56 BP at 185#

60 reps bp + 60 mt rc Rx’d

M/34/6'/175#

59 bench presses at 175 lb.
132' of legless rope climbs from floor (6' net climb from seated to10' ceiling each rep)

M/39/111kg
24 BP 100kg
22 strict pull up

52 bench presses at 185 lbs.
100 ft. Of legless rope climb

152 total

No bench or rope so I did push ups and strict pull ups/chin ups

138 push ups
64 strict pull ups/chin ups

total: 202

M/195/6’1”/27

M/39/111kg
24 BP 100kg
22 strict pull up

34 / M / 5'9" / 137lbs

25lb dumbbells bench presses 10-8-8-6-8-6 = 46
Strict pull-ups 5-5-5-5-3-3 = 26

Total: 72

M/24/5'8"/160lb
CrossFit AFK

110 - Rx (5ft climbs on a 8ft rope from seated, 160lb bench presses)

59 reps and 220ft s
65# and laying to standing rope climbs (up & down 10ft)

F/24/5’5/140
CrossFit AFK

Thank you Caution CF, CF Seminar Staff: Chris & Todd for an amazing coaching experience.  Learned so much and great to meet other inspired coaches to be the best they can.   

50# dumbbells, and subbed strict pull-ups

53 reps of each

35 + 45 = 80

Rx’d w/ 175# BP

58BP and 140’ of rope climb

BP reps per round: 11,6,5,5,5,5,3,3,3,4,3,4,1

10’ rope climbs per round: 2,2,1,1,1,1,1,1,1,1,1,1

Bellissima esperienza, spero di farne tante altre! 💪🏻

9 Rounds in 20 minutes of:
5 bench press, 135#
15 Feet rope climb 

Globo Scale:   If you do not have a rope and are in a globo gym, sub towel pullups or strict L-sit pullups if you don't have a rope.   Home gym/Bodyweight sub:  Sub towel pullups from the door gym, or L sit pullups if outside,  and hand release pushups (do max sets of each)

155 lb bench press 
L-sit pull-ups

12 sets of 5+5

Rx
58 body weight bench press (145#)
104 feet legless rope climb from floor
162 total
copied Steve Day rep scheme, thanks

Jackie:
100 push ups, 10 regular rope climbs

Rx 
BP: 205# x 34 reps
Seated legless rope climbs: 138 feet
Total: 161

Had to modify stimulus similar but rope was on different floor than bench

5x 30 seconds sets of bw bp 1 to 3 reps
5x 30 seconds legless 5 foot from sitting

Repeat
Total 20 sets in 10 minutes

10 minutes was enough tonight

5 min AMRAP 70# BP (60%BW) 16
5 min AMRAP lay to stand rope climbs 16
5 min 70# BP 15
5 min lay to stand rope climbs 17

Bench inside, rope outside...built in 30s break I guess.

12/12/10/7 bench @ 195#
18'/13'/11' rope climb

Total = 83

AMRAP 20mins
15 bench press (65# - 54% BW)
10 lay to stand rope climbs 

5 Rds + 15 BP + 4 rope
(90 BP + 54 rope= 144 total )

63 bench press (200-lbs) + 120-ft legless rope climbs = 183 total Rx 
Did this as an EMOM: 20 rounds of bench press (2-6 reps) plus one 6-ft climb
m/52/5'11"/200#	

Bodyweight 69kg
55kg bench-37 reps
Strict Pull ups- 50 reps

2x51lbs dumbbell presses (102lbs ~2/3 of BW)
L pull-ups, close grip

66 / 75

Rd.1 was 14 presses / 10 L pull-ups. All other rds were 9 presses / 10-12 pull-ups. Pull-ups were broken; presses were unbroken to fail.

40 reps each
BP @ 165lbs (85% BW)
Towell Pull-ups (no rope)

Brilliant weekend at Reebok CrossFit Reading at our level 2 course. Fantastic staff with so much knowledge. Bit star struck with Kelly Jones there from Stereophonics! Loved it!

53 Bench press @ 175lbs
110' rope climbs

158 total

Did rounds of 5 Bench press + 10' rope climb
10 rounds + 3 bench press and 5' rope climb

M/43/175lbs/5'11"

Awesome weekend at the L2 in Des Moines! Thanks Greg and Pablo for sharing your passion for CF!

Reps: 28
feet: 72
RX 

Great weekend at the Level 2 Seminar in Des Moines IA at Max Oxygen Crossfit!!  Pablo and Greg are rockstar coaches and made it a great experience!  Thanks!!

Complete as much as possible in 20 minutes of:
Reps of body-weight bench press 6-6-6-12-9 @135 lbs
Feet of legless rope climb (from seated) 3-3-3-2-1- rope climb with legs
50 total reps 

No bench or rope, so decided to do Cindy

28 rounds + 6 - PR by 36 reps

80 bp (2 x 50# dbs, 60% bw)
40 towel l pull-ups 

Scaled/subbed
140lb bench press (80% BW)
strict pull-ups 
75 bench press
70 pull-ups 
145 total 

50 BP (5@ 75# and 5@ 80#)
10 rope climbs regular

Reps of body-weight bench press (70kg)
Reps of strict pullup

140rep (71 pullup 69 bench press)

subs/scales to:
2x70#DB bench (82%bw)
strict pullups

85/86

:75KG bench press   （41reps）
:rope climb （13reps*2.5m）
https://youtu.be/wXmGSrLLLfY

Strong coaches for  LEVEL 2 this week end @ Crossfit Versailles . Owners of the Box , coaches and CrossFitHQ did their best to make it, they all deserve big thanks .
Frank

Jawohl, Leute...gut gemacht @die Teilnehmerin des L1 @theloft!  

great coaches and great content at L1 Rome !!! 

Great L2 in Des Moines IA! Thanks Max Oxygen for hosting! 

Great L2 in Des Moines IA! Thanks Max Oxygen! 

I'm kinda confused on this one, is it telling us to make our own split? Like would both of these be acceptable:
Amrap 20
10 bp
3 rope climb
Or
Amrap 10
Bp
Amrap 10
Rope climb

Champions Club Scaling Notes

RANT
Anyone else enjoy watching Mike Leach stick up a 600-yard middle finger to the SEC yesterday?

WHAT ABOUT THE MOVEMENTS
Bench press - pushing, midrange, moderate weight (reference to the Fairness Doctrine posted a few days ago), lots of points of support
Rope climb - pulling, odd object, loss of connection (rope, not pull-up bar), strength more than skill

WHAT ABOUT THE FORMAT
A For Quality kind of day that is relative to the athlete's build and gives a lot of room for experimentation and self-analysis

TECHNIQUE SCALE
AMRAP in 20 minutes of:
1 rope climb w/ feet (work on core-to-extremity timing)
10 push-ups
20 hollow rocks

CONSISTENCY SCALE
Spend 5 straight minutes on the bench then 5 straight minutes on the rope
repeat twice

INTENSITY SCALE
Max reps unbroken for each set, rest as needed between and cap somewhere around 20 minutes

MY STUFF
Went For Quality as rx'd (170 on the floor press). Did sets of 8 on floor press then 1 legless rope climb from seated for a while, then switched to 5 floor press and half climb)

GENERAL FEAR LEVEL: 4