CFWUx2 10*45dl+1thr*2 10*95+1thr*2 5*135+1thr
17:30
117thr
35db pus

23:43
Rx’d. Wore a chain belt with 45 lbs. plate attached. 

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

12:49 - Rx

15:40

10:21
95 lb thruster 
30 lb pull up 

Rx
13:49

40k Thrusters and unweighted pull ups.

15-12-8
Thrusters @ 95#
Strict Pullups
6:39

M/35/6'/175#

9:41 Rx

(Thrusters 12+3/9+3/6+3. Pull-ups for round of fifteen in sets of three, sets of two for round of twelve and singles for the round of nine.)

105-lbs thruster
20-lbs weighted pull up

broke thruster sets into 7-5-3, 4-4-4, 6-3
pull-ups were a bit of a mess halfway through set 1

12:27

15-12-9 reps for time of:

DB Thrusters | 2x 12,5 kg DB

Jumping pull-ups

SCORE: 6:27



/ 5' break / 



15-12-9 reps for time of:

DB Thrusters | 2x 12,5 kg DB

Bent rows

SCORE: 5:56

15-12-9 reps in 11:51 of:
Thrusters, 95#
Pull-ups

Intermediate - Male
8:48

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A sneaky way to hide some conditioning into a max effort (or heavy) day. You have two movements that don't really have much of an effect on the other, one pushing with skill (core-to-extremity in the thruster) and the other pulling with the least amount of moving parts possible.

MAIN DECISION
For quality Fran or actual Fran?

TECHNIQUE SCALE
5 rounds of:
21 thrusters (light weight)
21 kips

CONSISTENCY SCALE
As close to rx as possible on weight, do sets of 3 at a time for each movement. AMRAP in 15 minutes maybe?

INTENSITY SCALE
Fran - sub burpees for pull-ups and practice strict pull-ups in the warmup

INJURY SCALE
Upper- or lower-body - pick a 15-minute AMRAP with two movements that are either 1) heavier than usual or 2) more range of motion that usual. Stick to the theme of a max effort day with some hidden heavy breathing in it.

MY STUFF
Consistency scale.

GENERAL FEAR LEVEL: 6

I have a very hard time with front racking. This was a painful one for my arm joints but I kept on

135lb thrusters
45lb weighted pull ups

19:58😬

M/30s/225lb

Beginner 7:50

Beginner 7:50

Dieting Fran:

21-15-9, 65lbs

4:55 - Thrusters unbroken, strict pullups in sets of 3

As rx’d, 8:01 (PR).

Had to really move to get in with a 20-second PR.  Considered trying to go unbroken on the thrusters initially but I was getting close to redline by 10.  Broke 10-5 / 8-4 / 6-3.  Broke weighted pull-ups the same – used 40# weight vest with a 5# plate strung through it.  This one hurt like Fran – only twice as long!  Had me staggering around the house for awhile after.  First Heavy Fran in 10 years.

48m/5'10"/185

☆CFHIM 12:55

Not feeling great today! 
scaled thrusters to 65#s
5-5-5/6-6/9
Weighted Strict PU @ 30#s (slow singles) around 20 minutes! 😒

modified ( my shoulder does not like barbell thrusters)

15-12-9
db 50lbs thruster right 
db 50lbs thruster left
kipping pull ups

7m13s

thanks

:9'51''.(sub：benchpress)
https://youtu.be/3v4CYVznhdg

M/46/6'2"/180#

Scaled/modified to 44# DxKB Thrusters and 18# KB strict tactical pull-ups the rep scheme as rx'd 
9:23

Went with intermediate, 115#/35#. Tough one for me but wanted to get heavier today. 22:41

Modified. Did 2 versions of this workout:
--
15-12-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Jumping pull-ups
SCORE: 7'52''

/ 5' break / 

15-12-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Horizontal rows, elevated feet 
SCORE: 9'10''
--
Felt good after 1st WOD, decided to do one more, as I really needed to move. 
Even in this scaled / modified form, pretty intense. 
5 km run in the early morning 

‘타오르는 메탄,에탄,프로탄,부탄’

For time
Handstand walk 10m
Double under 20reps

Handstand walk 20m
Double under 30reps

Handstand walk 30m
Double under 40reps

Handstand walk 40m
Double under 50reps
-08:12

Keep Going

Scaled:
115lb thrusters
35lb pull-ups

8:39

Rx’d w/ 20# vest + 25# weight around my neck:
11:46

15-12-9 Scaled
95# Thrusters
25# Pull-ups
7:58

Meh, wasn't really feeling it today, so I scaled the thrusters more than I probably needed to and didn't 'go to that place' as Chris would put it.

8:53 Rx'd
Thrusters broke 9-6 / 8-4 / 9
PU all paced singles, 45-lbs of plates in a back pack
m/53/5'11"/200#	

11:02 (65#, 10#)

3:50 modified
15-12-9
20# dbs
jumping pu

cash-out w/4x9 rr negatives  

Scaled to 15/12/9 of:
2x45#DBs thrusters
30# weighted pullups

6:50

Scaled to 15-12-9
Thrusters, 95-105-105#
Pull-ups, 10-12.5-12.5#
11:58

58/5'8"/160#

95lbs thrusters, 30lbs pull-ups
10:13

Pull-ups were definitely the slower part: thruster rounds were all in 2 sets, pull-ups took 3 or 4.

15-12-9 reps for time of:
Thrusters
Weighted pull-ups
95 lbs . thruster,  first rd 10 lb belt, 12-9 no weight.
11:15

13:28

RXd ish. My weighted vest only went up to 40lbs. Pull ups were more challenging but the theusters weren't much easier, both those loads are heavy for me but wanted to give it a go.

7:11 Rx

Rx 15'11 ( Too heavy on the Pull Up )