CFWUx1 sub 1mu for pus/dips
1r +17 reps

RX. 341

2 rounds plus 80 reps 
equipment free option 

subbed:

14 pull-ups
14 dips
25 thrusters, 20# dbs
25 TJs

2 1/4 rounds + 3 dips

2rds+2reps

2 rounds rx’d. 314 reps

I was gassed after doing the first set of 7 muscleups unbroken and 12 wall ball shots. 
I broke each set of wallballs into 5 mini sets. 
Round 2 muscleups broken 4/3. Double unders were atrocious today. Maybe because I was redlined from the wallballs. 
Just not feeling great today. Would’ve gotten a few muscleups in round 3 if I could’ve consistently strung together more than 20 double unders but I was getting 1’s and 3’s and 6’s and some 10-15 rep sets. Maybe one over 20 reps. Glad to have finished 2 rounds. 

178/41/69”

2 Rounds + 2 Reps  Rx 

M 75kg / 1.7m / 42 yo

1 round and a bit.  I only have a 15kg med ball, so that slowed things down somewhat.  Finished the second round of wall balls, and hit the 14 minutes.  

61/5'9"/228
Scaled as prescribed except banded pull ups

2+137
451 reps
Fitness 325

M/35/6’/178#

2+13 Rx

2rds+2 (bar MUs & 75x wb w/10# ball)

Equipment Free Option Rx'd

Did singles for the dips

3 Rounds 

M/25/5'8"/155lb
CrossFit AFK

2+3 - Rx (muscle-ups strict from almost seated and legs straight in front)

Hey CrossFit HQ, you have “post time to comments”. I’m sure you meant “post reps/rounds to comments”. Thanks for everything!

Rx’d goal:
2 rounds + 61 reps

Actual:
As rx
2 rounds + 3 reps

Equipment free 5 rounds exactly

258 reps
MU on bar

Scaled version
2 full rounds and through 50 single unders of round 3. 
14 lbs ball 

Forgot to post
7 strict pullups
50 x Barbell thrusters 45#
100 single unders
2 rounds + 57

Scaled - used 20lb medicine ball tho:

2 + 7 PUs + 20 jumps

6’0 / 195 / 42

Sc to 7 PU/7 dips, wall ball Rx, 200 SU...
2 + 7/7/-

M/45/185  2 rounds + 70 reps  (384) RX 

Scaled. Only have a 10lb ball, threw to 12'.

3 rounds + 7 pullups + 44 wall balls.

1 round + 118 reps

14 minute AMRAP

7 MU - subbed 7 strict pull-ups + 7 dips (counted as 7 total reps)
50 wall-ball shots - 20lb ball 9 ft target
100 double-unders

341 reps (2 rounds + 7 MU + 20 WB)

37/m/145lb/5’8”

Rx 

1 round + 7 MU + 50 WB (30lbs to 9ft) + 4 DU

36/195/5’9/M 

2+7+21. Did 7/7 c2b pull-up/ring dip for MU. 

3 rds plus 18.  Scaled version. 

M/49/88
Mu -->Band mu
441reps

M/36/5'9"/188

AMRAP 14 mins
7 strict pull-ups
50 WBS 15# 
75 double unders
2 rounds + 7 + 9 = 280 reps

RX, 343reps

Subbed Bar MUs, 20# ball: 2 rds + 4 reps

150313: Ring MUs, 14# ball: 1 rd + 27 reps

2 rnds +11

Chest to bar
20lb wall ball
DU

35/M/6’4”/259

*subbed C2B + barbell @ chest height dip for 1 muscle up 

*subbed 4” curb hops for DU’s

2 rounds + 13 reps 

RX  - 2 rounds + 24 reps

Rx’d   475 reps

(3 rounds + 4 Muscle-ups)

Scaled: 3 + 15

I hurt

Scaled Version 
2 Rds + 92 Reps

M/55/6’1”/181

Open WOD 15.3

Rx (masked): 2 rds + 7 rMU

Did the Equipment Free scaling, with a twist:

Complete as many rounds and reps as possible in 14 minutes of:

14 dips between chairs, feet elevated 
50 wall-ball shots using a 7,5kg sandbag to around 8 ft. (as high as possible given physical constraints - mine and the room's)
100 jumping jacks

SCORE: 2 rounds + 1 round of dips + 1 round of WB shots + 10 jumping jacks
--
Completed 3 rounds, then some more dips for good measure. Not a wall-ball shot more, for these were the hardest 😫 
Great WOD, great scaling options, thank you so much 👍 These Equipment Free options are a great idea. 
5 km run in the morning, 2 km run just before WOD, as warm-up

7 assisted pull-up 
40 25# thrusters
100 single unders

2 full rounds and through 73 single unders for round 3

Scaled Version 
4 Rds + 3 pull-ups 

7 25lb weighted bar dips 
7 25lb weighted strict pull-ups 
50 20lb wall ball to 10'
100 double unders

2 rounds plus 49 reps

35/M
RX

2015: 333 at an affiliate
2021: 340 in my garage 😎

2 rounds = 314 Reps Rx
had 8 seconds to go for one last MU but I just didn't have one in me
6 rep PR
m/52/5'11"/200#	

rounds of:
7 30# weighted dips 
7 30# weighted strict pull-ups 
50 20# thrusters
300 SU

3 rounds + 7 weighted dips

Scaled AMRAP in 14 min
7 knee pushups 
50 WBS, 15#
100 SU
2 rds 82 reps
clearly doing my 6k row benchmark test before this was a mistake. 🤓

Scaled 
7 rds + 21 

RX’d
1 round

32 minute run
Equipment Free 401 reps

2 rounds + 42 reps 
356 reps Rx
M/42/5’8”/160

M29
7 pull up
50 WB (20lb)
100 DUs
3R + 1 PU

W28
7 ass. pull up
50 WB (14lb)
100 SUs
2R + 127 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Muscle-up - scaling an obstacle, emphasis on upper body pulling and pushing
Wallball - squatting with an odd object and loss of connection (drop to the bottom instead of slowly lowering)
Double under - elastic jumping with an extra touch of accuracy

MAIN DECISION
Test where you're at or scale it as you would any other workout?

TECHNIQUE SCALE
As is, do 4 rounds for quality, as close to rx as possible

CONSISTENCY SCALE
Pick either strict pull-ups or dips as muscle-up sub, scale wall ball weight so it can be in 2 sets max, and do singles or short plate jumps for double-unders

INTENSITY SCALE
Same as consistency scale, because the accuracy is reduced you should be able to go faster and further without breaking reps up

INJURY SCALE
Lower-body injury - practice day - do Muscle-ups for 20 minutes
Upper-body injury - jump rope and one-arm dumbbell thruster

MY STUFF
I ended up testing out a new version of our Super Bowl workout. There will be room for plenty of cheating.

GENERAL FEAR LEVEL: 7

Subbed:
11 pull-ups
10 ring dips
50 db thrusters (2 x 16lbs DBs)
100 double-unders

2 rounds + 1 pull-up

DUs became a disaster as exhaustion kicked in. Wow.

1 + 20

that second set of MU slowed me down.  Chest still felt tired from yesterday’s jerks.  I’m getting old.

41yo/m/5’7”/150lbs
1+25 RX’d

Foundation
283 reps

7 weighted pull-ups, 12lb DB
50 wall ball, 20lbs, 8 feet
100 doubles

2+17

12 minutes, not 14. I misread it, promise.

Subbed 7 C2B pull-ups and 7 Ring Dips for 7 MUs.
1rd + 44 DU = 272 reps

Better than 2015 when I did a more scaled 15.3. Probably would have completed 2 rds within the 14 minutes had my DUs in the first round not been so terrible. More practice.

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders
2+27

Scaled: 2 rounds + 28 

Scaled, strict pull-ups: 3 rounds + 7 pull-ups + 38 wall balls

At home, from 210204 

3 Rounds for max reps:
Strict handstand push-ups
Score: 10 - 8 - 7

3 Rounds for max reps:
Kipping handstand push-ups 
Score: 8 - 7 - 7 

3 Rounds for max reps:
Push-ups
Score: 20 - 25 - 20

In 2015, I got 4 reps on this wod!!

today: 2+1rep 

14min amrap:
7 box bar muscle ups
50 air squats 
100 double unders

2R+37

Round times
R1 | 05:30 |  
R2 | 06:30 | +60 s 
Time left over: 02:00

RX:2R+61reps.
https://youtu.be/OX5SyIJwsfU

474 Rx

Had to use 10kg ball

M 92kg 183cm 42yo

Scaled to 
7 PU
25 Sq with 9kg WB
100 Skips

4 rds and 7 PU

M 91kg/183cm/42yo

Scaled to
7 kip PU
25 Sq with 9kg WB
100 Skips

4 rds and 7 PU