CFWUx2 10*45dl*2 10*95*2 10*135
33:00 dl/burpee/run

Rx solo 
Had 20 pull ups and last 400m run left at 35 min cap 

June 3st, 2021

wu: bike, pvc
skill: slips

wod: 30-20-10
			DL 50 kg
			burpees
		 10-20-30
			thruster 20 kg
			ringrows
			18:48

post: bike, stretching 

at M's basement

subbed 30-20-10 of:
squats
burpees
push-ups with feet on 3rd step

15:05

Did this with a heavy beginner friend who can’t run yet. 35 cap after 10-20 thrusters out of the set of 20. Skipped the 5 minute rest since we walked the runs. Strict pull-ups for me, ring rows and pvc pipe and rope assisted kneel to stand and jump for Brent. 

181/42/176cm

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

Got through the 10 burpees at the 35min mark. With Willkie P. 

Rx
18 Pullups de 30 😩

135 lbs. for DL and 75 lbs. for thruster.  Kipping pull-ups. Soloed.  

If the time cap includes the 5 minute rest then I got through 75 meters of the run in the round of 20 thrusters/pullups.
If the time cap does not include the 5 minute rest then I made it through 22 thrusters of the round of 30 reps.

Either way, I pretty much phoned it in after the 35 minute mark.  Full time 49:58.

As rx’d, 39:21. 

Did the first part with Colin (13yo), he with 65# deadlifts.  He and I did great, finished the first part in 18:11 – he pushed me good on the runs.  But then he had to get off to class, so I did the last part solo.  Had really hoped to finish under the time cap, but somewhere in the middle of that first 400m run, I started to redline and had to dial it back.  I know I said yesterday was bad, but today was worse!

48m/5'10"/185

M/35/6'/175#

Short on time so I opted for the second half. 12:49

RX (solo)

Time cap after finishing 20 thrusters

42 / 6’0 / 195

Did Rx alone, 

Male 23y, 175cm, 82kg 

Time: 37:44

200m left at 35min

did not

Capped at 35 min on 1st rep of round of 30 thrusters
Solo & scaled
DL @125# 
Thrusters@45#
Kipping pull-ups

Completed 5/22. Done solo.

Got 15 pullups done on the round of 30 as the 35 minute timer went off. Finished the rest off after but was pretty spent. Would have been way harder if I had to do everything synchro, especially thrusters and pullups, which were taxing. Deadlifts unbroken and burpees slow and steady. Runs were closer to 500m and took about 2min everytime. 

Scaled 
20-15-10
50 lb DB deadlifts, burpees over bench, 
100-75-50 single unders

10-15-20 
65 lb thrusters, pull-ups,
50-75-100 single unders

Wife: 65 lb deadlift, burpees, 10 lb DB thrusters, ring rows

25:18

Thanks CrossFit for a healthy family!

34:00 rxd 
Team Kiddoobros

34:54
1st half in 15:54

32:58 total, used 155 for DL and 65 thruster. Scaled down to 20-15-10 for reps, 300m run, basically 75% and still kicked my ass. Splits were 14:11, 13:47. Done after 2 weeks off during which hiked 18 miles Grand Canyon and spent a week camping. Hell of a wod to come back to. 

Partnered with legend Christy Nixon for a score of 35:14 Rx, actually felt sick in the last round!

Solo...sub run for 1000m on echo bike & burpees were bar step over, otherwise Rx with 185#/75#...41:36 including rest. Finished 30 thrusters @ 35'

M/56/6’1”/180

Rx solo (55+): 33:58

Men's scaled (54 and under) solo - 135# DL, 45# Thruster, jumping pull-ups instead of pull-ups.
34:12 (including rest)

DLs, burpees, and thrusters all unbroken. No step overs for the bar facing burpees. Had I increased 1 thing (load for DL or Thruster, or pull-ups instead of jumping pull-ups) I likely would not have made the time cap. Secondary reason for scaling was to not make my aches and pains any worse before I go on travel.  Even scaled this was a kick in the pants - nicely done HQ!

Solo Rx with strict pull-ups

Got through the 30 thrusters in the final round at the time cap.

Master's Rx solo (135# DL, 45# thrusters)
Hit 35 min time cap at 20 thrusters into the last round, including 5 min rest
Completed workout in 40:48

58/5'8"/160

34:00 RXD
Team KiddooBros, 45-55 age group

125lb DL, 55lb thrusters, no partner
6 pull-ups of last round
score = 221

Solo but Rx

Was 10 reps into last set of 30 pullups when the 35min time cap hit. Couldn't catch my breath today 😮‍💨

No partner, rep scheme as prescribed, but modified / scaled to:
--
DB Deadlifts: 2x 15 kg DB
DB Thrusters: 2x 12,5 kg DB
Burpees w/ jump over DB
Jumping pull-ups
Runs as prescribed: 400m undulating loop 
SCORE: 44' 04'' inc/ 5' break (first part: 20'17''  / second part: 19'04'')
--
This was unplanned, since I don't have a partner, but today being rest day, decided to give a try. 
Nice WOD 👍 And very nice videos. Much appreciated 👍
Not used to working out in the morning, so I started even slower than usual. 
3 km easy run before, as part of the warm-up

M 50/190/6’
scaled the deadlifts to #145 and the thrusters to #65.  Got through the last round of thrusters and pull ups + 150 meters. My partner slowed me down, the problem is that I didn’t have a partner!

RX：39'47''.partner with my girlfridend.
https://youtu.be/iXCjVpNq4lA

By myself 
Everything but the last round
35 min time cap

38:51 Rx (or not because I was alone. 🤔)

At 19 pull-ups of last 30 at time cap.

125-m into the last run at the time cap = 245 reps Rx'd (counting runs as 1 rep)
1st part in 16:55. 2nd part went a lot faster...
Went into this feeling pretty drained from the last 3 days and I might regret that.
m/53/5'11"/200#	

Scaled:
deadlifts to 2x70#DBs
thrusters to 2x30#DBs
strict pullups

finished all rounds except for 0.10 of last run.

Rx’d solo: 37:18

Finished everything but the last run at the time cap.

38:42 including 5 min rest (solo)
185/75lbs, strict pull-ups
16 reps into 30 round of strict pull-ups at 35 min cap
All my reps were perfectly synchronized with myself

DL, thrusters, runs were steady.  Burpees and pull-ups were sloooow.

Stupid question: is it 30 reps each, or 15 reps each (for a team total of 30 reps)?

Scaled did half of reps on all movements and jumping pull-ups
35 min.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Community is the main theme here; something where what you are doing has a direct effect on someone else. The you got squatting, jumping and some extra accuracy, and a monostructural piece that can be either taken as a sprint or more of a recovery. Edit, forgot about the second segment: Same for the monostructural, core-to-extremity with a big range of motion for the other movements.

MAIN DECISION
Simplify the reps/movements or participate as listed?

TECHNIQUE SCALE
4 rounds of:
Run 400 meters and pick two of the movements you want to practice the most, doing 30 reps of each (lower weight/cut ROM if needed)

CONSISTENCY SCALE
5 rounds
Run 400 meters and pick two of the movements you can do unbroken for 20 reps

INTENSITY SCALE
Consistency scale, but sprint the run and rest between each round

INJURY SCALE
Upper-body - technique scale with deadlift and one-arm thruster
Lower-body - make up your own AMRAP with pull-ups, overhead press, and sit-ups (changing orientation like the burpee)

MY STUFF
I did a different workout; I'll circle back to this one

GENERAL FEAR LEVEL: 7