CFWUx2 10*45dl*2 burgener 4*45ohl*2 10*95dl
2r +6 reps

4 rounds + 7 lunges. 75#, 5 rope pullups 

6 rounds plus 1 rep as rx’d as possible:
12 rope climb starting legless off my butt. Used legs after I got high enough off the floor. Also did step forward/back overhead lunges not walking lunges, these worked my quads more than walking lunges and quads are a weakness...not dry outside where I would normally walking lunge. This was a PR I guess.  All cardio limited with some leg fatigue almost limiting me by round 4 or 5. As gassed as I should’ve been afterward on a 10 minute amrap...

Last time I did 5 rounds but I climbed twice from standing using legs all the way each round. 

176/41/69”

3 rounds plus 3 reps 
Used 50# dumbbells and 5 towel pull ups. First WOD since coming back from COVID virus. 

Subbed 10’ legless rope climb

4 rds + 5 SN in 5th

6+15 31kg and 5 towel pull ups

M/34/6’/175#

6+13 Rx 

6 + 6 with a rope climb sub since I cant fit one in my garage.  Did 3 strict pull ups with a knee to elbow each round instead

34 / M / 5'9" / 137lbs

25lb dumbbell power snatches x5
25lb dumbbell overhead walking lunge steps x10
Strict uneven rings pull-ups x8

2 rounds + 5 + 10 + 2

Once again, this is my first WOD after a long span of laziness.

5+5 scaled

45#
12 ft rope climb - leg assisted

F/24/5'5/140
CrossFit AFK

M/25/5'8"/160lb
CrossFit AFK

5 - Rx

6 rounds + 5 reps Rx
m/52/5'11"/200#	

Rx’d 
4 rds + 12 reps

180110: 4 rds Rx’d 

5 rounds + 7 rep

7 rounds...
Snatch @ 43kg
Lunges with 22.5kg DB (single arm)
12ft rope climb
Enjoyed it!!
M/90kg/41yo/6'0"

10 min
5 power snatch 65#
10 overhead lunges 65# (not enough room to walk them)
15 pushups

4 rds + 3 power snatch

Scaled power snatch and OHWL to 75 lbs

7 rounds, 1 power snatch

Champions Club Scaling Notes

RANT
I originally thought I'd need to extend the time on this one... I was wrong. This one was sneaky rough. I find overhead lunges way more taxing on the midline than overhead squats, and just overall more fatiguing.

WHAT ABOUT THE MOVEMENTS
Power snatch - jumping with a light-ish weight, emphasis on upright torso
Overhead lunge - squatting with unilateral loading, extra demand on upright torso and pushing at shoulder level
Rope climb - scaling an obstacle using the entire body but with an emphasis on pulling

WHAT ABOUT THE FORMAT
Video does a good job explaining. I'd add that we're looking to cover a lot of range of motion is a short amount of time here. Don't always think of ROM with how low you go in a squat; sometimes think about how far/high your body is traveling.

TECHNIQUE SCALE
As is, just extend the time cap to 20 minutes and go slow motion. Lose the weight on lunges if needed. Half climbs are fine.

CONSISTENCY SCALE
5 rounds, each for time of:
10 power snatches
20 overhead lunges
2 rope climbs

INTENSITY SCALE
As is. Sub 6 burpees (with a high jump or over the bar) for rope climb if you either can't do any kind of climb or don't have a rope

MY STUFF
6 rounds + 4 snatches as rx'd. Well, almost. I did the lunges in place instead of walking.

GENERAL FEAR LEVEL: 7

5 power snatches 75 lbs
10 overhead walking lunges 65lbs
1 rope climb, 15-ft. rope 12’
6 rds

3 Rounds + 2 Reps RX
Accidentally did 10 power snatches each time.

scaled it to:
5 PS w 30lb DB (each arm)
10 OH lunges with 30lbs BB
5 assisted L pull-ups

Max 10min: 4 rounds + 10
not great...

M/43/6’3”/215
7 rds

6 rounds +13
*2 rope climbs each round (BKS)

Wait are we posting on here now instead of the workout?

Had trouble posting 

M/55/185/6’0”
10 min AMRAP

5 PS 95 lbs
10 OH walking lunges 95 lbs
1 legless rope climb

5 rds + 5 PS
ouch

M 50/190/6’
scaled bar to 75#.
6+13.

(1) 55lb dumbbell

15 min AMRAP
5 single arm db snatch
10 single arm oh walking lunge
Modified rope/peg climb

Alternated arms after each round

10 rounds + 14

3 rounds rx...tough one for me

Rx
7rounds +4

5 power snatches
10 overhead walking lunges

1 rope climb, 15-ft. rope — SCALED due do not have climb at my gym in apartment

5 rounds 2@65 3@85. 
no rope in hoisting steel so I did taps

4 rds plus 5 snatches. Subbed to 3 pullups and 3 t2b

5 rds + 4 snatches 

5 snatches (65#)
10 overhead walking lunges (65#)
3 lay to stand rope climbs 

6 rounds + 6 reps 
subbed 1 legless rope climb to 11 ft. ceiling.

Scaled/subbed 5 double kettlebell snatches (44-lb each), 10 walking KB lunges, 3 pullup + knees to elbows. 6 + 3. 

Male 50yo/180cm/77Kg
Bar 40Kg
5 rope pull up instead rope climb 
5R+2reps

5 rounds + 4 reps

Subbed bar for sandbag and did 3 x floor to standing rope climbs instead of 1 x 15ft climb

M/36/170lb/5’7” 

5k: 32:12

subbed 75lbs for bar weight and two 10ft rope climbs in garage for each rxed climb

5 rounds + 15 reps

4 rounds, 5 PS, 10 lunges
Power snatch Rx
Went OH for 3 rounds on the lunges, then dropped to shoulder racked for the remainder. I don’t have a rope at my Y so I subbed 12 scapular pull-ups for the rope climb. 
M/48/5’5”/189#

Scaled/subbed:
75# bar for snatch and lunges
lunge steps in place. No room to walk
5 towel pull-ups 

5 rounds + 5 snatch + 6 lunges 

Scaled bar to 55#, rope Rx
Completed 4 rounds + 5 PS + 10 OH WL

Scaled PS to 75#
Subbed 5 strict towel pull-ups for rope climb (no rope).
7Rds

HQ, please fix WOD comments.

7 rounds + 1 snatch Rx

M/27/204lb/6’1”

RX:6R+3.
https://youtu.be/FX9ikP2g0AQ

Thank you for all the movement options to accommodate both physical ability and equipment availability.