CFWUx2
33:13
Handstand shoulder tap.

18:35 5R of x5 wall crawls and 20 modified one leg squat. Knees prefer this mod

15:15 sub 5R of: HS shoulder taps x30, 20 pistols. 180617

82:37. 10 wall walks

28:24
Subbed with 5 walk arounds a box. Held
onto a vertical bar during pistols. 

Today I did my own affiliates self written 2020 version of the “12 days of CrossFit” workout with my members outdoors, and physically distanced: 25:09 with my 50+year old scaled, beginner partner. Fun stuff. Ended up doing all 12 wall walks, 30 box jumps at 30”, about 20 strict pull-ups, 20 Turkish get ups, 42yds. of handstand walk, 36 pistols, 30 bear crawl 360s, and 11 forward rolls. Wasn’t that hard but shoulders and cardio were were taxed by the end! 

12 wall walks
11 double unders
10 box jumps 30/24
9 push press (dumbells) 50/35
8 strict pullups
7 yard handstand walk
6 single leg squats
5 L hold on rings (seconds)
4 dizzy bears (360 bear crawl)
3 front squats (dumbells) 50/35
2 Turkish get ups 50/35
1 forward roll 

For anyone looking to try/scale this, it is 12 rounds, performed like the 12 days of Christmas song, starting with just 1 forward roll. Each round you add an exercise with more reps at the beginning of the round and repeat all the others in descending order. (Hence the strange list order pictured)

1, 
2,1
3,2,1
4,3,2,1
5,4,3,2,1 
6....

RX 25:00
5:01/5:56/5:39/5:01/3:21

Pretty sure HSW was Rx but now measure to say for sure so finished in 28:10 (pretty sure Rx but not 100%)

M/34/6'/175#

5 Rounds
50-ft. handstand walk
30 single-leg squats, alternating
25:46

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

21:50 - Rx (25ft lane)

23:27 rx’d

57yo m 5’5 147lbs

sub step ups 24” box
30sec Handstand Hold w/ wall support

14 min

Did 5 rounds of 
30m handstand walk 
20 pistols alternating 
in 22:20

Did it with a friend 
He did 30 min of 
30 Kick to handstand
20 pistol scale: a mix of assited negatives, rolling pistols 

He completed 4 rounds and 30 kick to handstand

intermediate 
5 rds
15 Wall Ups #15 plates
17:13

I went rogue and did 4 rounds of jibberish:
R1: 100 h/s "shifts" shifting from hand to hand and 30 single leg down/2-feet up (from CFgymnastics Insta page) 
R2: 100 shoulder taps and 30 alt Bulgarian split squat/rear foot elevated. 
Repeat twice 
27:55 

3 rds of:

30 sh. press 30 kg
30 alt. pistols

9:55 @165 avg/175 max HR

M/34/175/5’7”
Rx
43:08

Rx.
13:34

M/55/185/6’0”

5 rounds for time:
30 strict HSPU
30 pistols (alternating legs)
19:31

la proxima vez que tenga que caminar en manos, debo esperar a que escampe para evitar friccion y hacerlo en el mejor lugar donde hice con juanjose

How many box walk arounds for a WOD like this with 100ft handstand walk?

THANKS!  TJ

AMRAP in 15 minutes of:
6 handstand push-ups
18 jumping lunges

9R+5reps

Scaled to 14min amrap 
pike push-ups from the bench (97)
bar or band assisted pistols (43 each)

meathead finisher- bicep death

ankle mobility a big limiter here

3 rounds, 39:29

19:47
5 Round
60 Shoulder taps in HS 
30 Pistol assisted (med ball)

21:08
Broke up HS walk to 12.5' segments and gave myself 2 attempts per segment.

Subbed nose to wall handstand holds  at 30s and pistols to a stack of plates at about 15". 5 rounds, 30 reps each leg. 19:31.

Warmup:
With a 16kg kettlebell without putting the bell down
10 swings
10 one-handed swings (L-R)
10 cleans  (L-R)
10 strict presses  (L-R)
10 rack squats  (L-R)
10 snatches  (L-R)
1 Turkish get-up (L-R)

WOD:
RX 22:40 HS walks still need improving, pistols unbroken.

Previous ones:
170305 intermediate scale
5rounds of
2.5cm plate handstand step-ups 15 reps
30 one-legged squats
22:49
2015 one was 27:40 with a lot of struggle on HS walks, falling after every 2-3 steps, and the pistols were much weaker then.
44/1.78m/73kg

Rx   11:35

Scaled. Really helpful scaling option in the video above. 

5RFT

3 pike handstand walk arounds (I figured one walk around was about 10 yards)
8 alternating pistols off 2 45s and 2 35s. Went Full depth but less demanding on lifting the off leg. 

15:51

my round times tell a story haha. 

3:28
3:09
2:39
3:13
3:21

I really hit my groove with technique on both movements by round 3. By round 4 I was starting to fatigue. 

Great couplet. 

M/39/5’10”/195

Scaled the pistols to the box steps and did the handstand walk RX, 16:17

Sc to 5 rounds of 50 wall facing sh taps/30 24" box step-ups

21:50

Hi folks, as per pandemic decided to do crossfit wods with a kettlebell , some dumbells and  occationally go to the gym on days where I can’t afapt to my  home gym.

today i scaled to 


100 ft bear crawlls
20 air squats
10 walking lounges
& 2 assisted single leg Squats 

5 rds -> 26:46

wish me luck, planning on competing in may 2021 :)! 

Should have watched the video...
Heavily scaled
10 hspu on a box
15+15 assisted pistols
15:59
M/49/5'9"/156

5 rounds for time of:

5 Handstand Box Walk Arounds
30 box step-ups

SCORE: 36'43''

Took me forever... two difficult movements for me, though I'm seeing some improvements. 
Did 50 additional chair-assisted SL squats and some HS shoulder taps, which are also suitable scaling options, I think.

M3/6’0”/190

Did this during lunch break at work.  Gave myself a 30 minute cap.

3 rounds + 100ft + 10 pistols.

the pistols are slowly coming back after a groin injury in January.  Left side still weaker.  Fun one.

23:28 Rx
HSW mostly in 10-ft segments
m/52/5'11"/200#

Scaled to 5 rounds of:
  5 HS walk around box
  30 single leg squat to 20” bench

13:02

Handstand walk as Rx 
pistols to 13” target 
27:22

Workout of the Day

16
5 rounds for time of:
100-ft. handstand walk Box around the world
30 single-leg squats, alternating 20”” box
23:29

M/53/5’9”/168 - Newbie

WARMUP:

GENERAL WARM-UP

Bike ride - 6.5 miles

Complete a 5 minute AMRAP of: (2)

5 Burpees
10 Walking Lunges
20 PVC Pass Throughs 
10 Wall Balls

MOVEMENT SPECIFIC WARM-UP

Pistol warmup https://youtu.be/8Oz8evPTwyA

Handstand walk warmup https://youtu.be/j5y4l6w0Ta0

WOD:

5 rounds for time of: 21:13.8 Minutes 

5 Handstand Box Walk Arounds
30 pistol squat progressions as shown on GMB fitness https://gmb.io/pistol-squat/ alternating
    1- Roll back extend one leg
    2- Roll back extend one leg
    3- Pop up to standing
    4- Pop up to standing
    5- Pop up to standing


NOTES:

These are both movements I would LOVE to have.  I can do handstand against wall, but can only stay up on free handstand for a couple of seconds.  Pistols and Shrimp squats I just don’t have.  I don’t think it’s mobility, I think it is weakness in my hamstrings.  ANY SUGGESTIONS/TUTORIALS YOU FOUND HELPFUL - PLEASE PASS THEM ON!

Scaled to 5 rounds of:
15 seated DB press w/ 35# dbs
30 single leg squat to bench (18”). 

18:11. 

Is it just my phone, or was there no audio on this?

Hey Pat!  I miss working out with you and the 6AM crew!

14:07

Rx : 14'27 (3x10m section/unbroken)
https://youtu.be/-iDgJX3yvu0

12:44, mod as follows
120 foot per arm waiter walk 1pd KB
30 squats

5 Rds 
1 min handstand walk practice 
20 HSPU 
30 split squats
17:39

50 shoulder taps (wall-facing)
30 1-leg squats down to 12" box
13:07

Scaled
5 RFT
40 sec HS hold (back to wall)
30 toenail squats/pistol progressions
17:50

3 rounds were with toenail squats and 2 were with pistol progressions from a bench.

19’01” Scaled:
5 rounds 
4 box walk around 
30 high box step-ups

Scaled to

5x
100 ft. Bear crawl
30 pistols on 12 inch box

11:57

5 rounds
10 sit down shoulder press with 35ln dumbbells
30 single leg squats alternating

Scaled: 3 Rounds
5 HS Box Walk Arounds
30 Alt. Assisted Pistols
21:22 

Did 8:04 subbing for the walkarounds

RX：14'22''.
https://youtu.be/ZtXgh5jJy0k

5 rds: 15:56

5 HS Box Walkarounds
30 Alt Lunge Pistol Progression
      (Back foot flat on ground)

Champions Club Scaling Notes

RANT
Nothing to rant about.

WHAT ABOUT THE MOVEMENTS
Handstand walk - changing orientation and challenging our ability to fall and use gravity; stamina plays a big factor for most people
Pistol - squatting with an emphasis on unilateral loading

WHAT ABOUT THE FORMAT
Think For Quality more than For Time. Pat Barber does a good job of explaining how to not look at this and decide to skip it.

TECHNIQUE SCALE
Clear your schedule for 2 hours and do through everything with as much rest as needed between. Cut range of motion on pistols if needed.

CONSISTENCY SCALE
Limit rest as much as possible on handstand walks, do 15 and 15 on the pistols instead of alternating each one

INTENSITY SCALE
AMRAP in 15 minutes of:
6 handstand push-ups
18 jumping lunges

MY STUFF
For quality
300 handstand walk steps
100 pistols

GENERAL FEAR LEVEL: 4