CFWUx2 45*15 bench, 95*10, 1*60kg
1r +32 reps
60kg bench

4 + 17 Kipping pull-ups

M/39/5’9”/195#

3 rounds plus 5 reps
Rx’d

June 12th, 2021

wu: walk, pvc, bar

wod: Amrap'20
		21 bench press 35 kg
		21 ski erg strokes for cal
		21 sit ups
			5 Rnds + 14 reps (49 cal)

post: ski erg, pvc, walk, stretching

3 complete+10 bench presses

Shared bar with roommate Jeff, who uses only 95, so I slowed myself down in the beginning with larger sets:
Started with 8-7-6 reps, then did 6-5-4-3-3
then broke even more later. Finished with a single L pullups and a single bench press rep I was so fatigued. 

180/42/176cm

3rds + 21 BP in 4th

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

2+29 - Sc (30lb band assisted Strict L pull-ups)

Rx
2 Rds+ 39 Reps 

M/35/6'/175#

3+17 Rx

21 Bench @ 115#
21 Strict Pullups
3 rounds with about 30s left
4:46/6:33/8:05

115 lbs. and kipping L pull-ups. 
3 rounds + 14 BP. 

Rx : 3rd’s + 8 L pull ups

https://youtu.be/Jp6V_Ljkio0

Bench at 115 and did strict L pull ups

3 rds. + 1 press

As RX
3 rounds complete 
+
2 bench press 

3 rnds @ 115 and kip L Pullups

(Time includes unracking BB, moving bench, & reracking BB for each round)

subbed 50# dbs

2 rounds + 15 presses

4 rounds + 2 reps in 21 minutes of:
21 bench presses, 95#
21 kipping pull-ups

4+21. Last time did 5 rounds, but did regular pull-ups. Decided to do DB BP, used 45lb DB’s. 

M/56/6’1”/180

Rx: 4 rounds + 21 BP + 11 LPU

RX : 4 Rounds + 28

Rx but the L was sooooo saggy especially later rounds... 4 rounds + 12/- = 180 reps

Scaled:
135lb bench press
Lsit pull-ups used a light band to help keep my strict L shape. Did on rings from seated
Last round I partitioned into smaller sets. Ie 4 bench then 4 Lsit pull-ups. 1st 3 rounds did all 21 before switching.
4 rounds even 

Scaled as suggested:
- 21 bench @95
- 21 band assisted pull-ups (green, then black, then black & red)
- 21 AbMat situps 
3 rds + 21 bench and 11 pull-ups 

Scaled to rounds of:
21 2x70#DBs bench press
21 strict pull-ups 
21 situps

3 rounds + 13

Complete as many rounds as possible in 20 minutes of:

21 push ups
21 jumping knee tuck pull-ups

Score: 3rds + 15 

AMRAP 20mins
21 bench press (65#)
21 Kipping L pull-ups 

4 Rds (had a little time left but had enough 🤷🏻‍♀️)

Modified / scaled:

Complete as many rounds as possible in 20 minutes of:
21 DB bench presses | 2x 9,5 kg DB
21 inverted rows
21 AbMat sit-ups
SCORE: 5 rounds in 20'14'' (4 sit-ups short of 5 rounds at 20')
--
Considered doing hanging knee tucks instead of L pull-ups, but decided to go with the beginner scale suggestion. 
Still, ended up doing a lot of HKT before and after WOD, just because it felt good.
5 km run in the early morning.
PS: I don't speak Italian, but it's always a pleasure to listen to that beautiful language 👍 Nice video.

5 rounds + 12 reps Rx'd
m/53/5'11"/200#	

Scaled/subbed to
21 bench press w/ 35# DBs
21 pull-ups
21 anchored abmat sit-ups
285 reps...4 rounds + 12 pull-ups

35/M/205

4RNDS

21 @115 BP
21 red banded strict pull ups

1st day back to CrossFit after a long hiatus. 

~5 rounds modified
21 stair push-ups
21 sa bent over row @20# (11/10)

6 rounds in 20:15
115 lb bench
Ring L pull ups some assisted

I plan on doing Murph on Friday, so I didn’t want today’s WOD to smoke my arms out. Instead I did:

7 rounds
21-foot handstand walk
10 weighted lunges 135#

11:52

Murph (unloaded)
35:20

Nearly 3 minutes slower than my PR for no real reason I can think of, but my lack of concentration this morning and last minute decision to run it may have had some impact.  I decided to run Murph this morning as I will begin a very long period of travel either today or tomorrow, and consequently can't guarantee I'll have the opportunity or ability to run it on Monday (Memorial Day) as I have done for years now.  I will do my best to monitor mainsite and do the WODs while gone, and post if able.  Best of luck to ya'll in your fitness journeys.

Hooyah LT! To you and all my brothers and sisters who have paid the ultimate price for freedom, may you be at peace.

21+21, 95lbs bar, kipping L pull-ups
4 rounds + 21bp + 7Lpu = 196 total reps

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses 100 lbs
21 assisted pull-ups jumping 
21 sit-ups ab mat
3-Rds +27

First my bench workout:
5x50-57.-65
8x75kg
Then this WOD:
Subbed
24kg kettlebell floor presses
L-sit pull-ups
3 rounds
44/1.78m/75kg

Reduced the reps of the L-sit pullups to 11. Otherwise as RXd. 

5 rounds + 21 + 3.

Bench wasn't bad, but I knew if i had to do 21 L-sit pulls it would have been singles for the last 10...

Scaled to
20 min amrap
21 BP @ 115#
21 bent over rows @ 115#
21 abmat sit ups
4 rnds plus 15 bp
m/51/175

12/12 Reps ( L-Pull Ups/135lb ) 
2 rds + 16 Reps 

3+3 Rx

Champions Club Scaling Notes

RANT
You know, soccer seems like a lot more fun to watch when there's trash-talking from the crowd like there is in basketball and football. Unfortunately, the people around me didn't seem to think the same thing. "SHE CAN'T DO IT LIKE YOU, CAITLIN!" just didn't get the reaction I was hoping for. Ah well... I'll probably forget the lesson I learned by the time I hit the next soccer game.

WORKOUT THEMES
Complete and unsympathetic death to one of the main movers, in this case using pushing and pulling of the shoulders.

MAIN DECISION
Do I got it like that with the arms, or do I need to adjust the stimulus?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
1:00 floor press practice
1:00 L-pull-up practice

CONSISTENCY SCALE
Do 5 rounds as listed, just turn off the timer

INTENSITY SCALE
Maybe do Lynne instead?

INJURY SCALE
Upper-body - technique scale, sub one-arm strict press and L-sits

MY STUFF
Did 5 rounds of 21 floor press with 20k kettlebells and 11 L pull-ups (switched between bar, rings, and rope). Took 20:03.

GENERAL FEAR LEVEL: 4

Scaled to 
115 lb
10 L-pull-ups with a kip

I actually got confused at what round I was on. Either 5 or 6 rounds plus 10.