CFWUx2 10*30dbdl+5pp*2 10*40dbdl+5pp
185reps (50+50+50+35)
25 mins

Beginner 

8:03 

231 reps as Rx’d
It was 95 degrees in the gym which didn’t help me at all. 

26:50

July 7th, 2021

wu: bike, pvc, scales, plank
skill: kb

wod: 	50 2 db s2oh 15 kg each
			50 2 db dl 15 kg each
			50 sit ups
			70 sg arm kb ohsq 8 kg
			50 sit ups
			50 2 db dl 15 kg each
			50 2 db s2oh 15 kg each
				19:17

post: bike, stretching

360 reps

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

335 - Rx (32:24 to complete)

25 min. Minus 17 reps.
Scaled weight to 30kg with a barbell, no 50lbs dumbbells yet. 
Same number of reps per exercise. 
No GHD yet. Did 25 and 15 reps of banded situps (r1 and 2) 15 and 10 v-ups (r 1 and 2) and sit ups 15 and 25 (r 1 and 2). 

Was about to do this with 40kg, so after being capped at 25 with 17 sh to oh left, I am happy with my current scaling superpowers.
Thank you CF once again.

Scaled to 35#: 12 reps on last set of shoulder to overheads before time cap

Rx
317 Reps 

For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 GHD sit-ups
70 single-arm dumbbell overhead squats
35 GHD sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

35-lb. DBs

19:24.

50 DB OH (35#), 50 DB DL (35#), 50 SUs, 100 DB OHS (20#), 50 SUs, 45 DB DLs in 25 minutes.  

JonNYC

Rx : (39/50 shoulder to overhead) (miss 10 squat)

https://youtu.be/W_b1VxzGZIY

M/35/6'/175#

Completed 386 reps at time cap
OHS with 20-lb. DB

I don't have dumbells so I made the conversion for 35 lb kettle bell

 Male 23y 175cm 82kg
35lb kb

72 kb shoulder to over head
72 kb deadlifts 
72 ab mat
144single arm kb over head
72 AB mat
72 kb deadlifts
72 kb shoulder to overhead

27:45

36 reps from the last excersise at 25

18:44

Intermediate with air squats instead of overhead squats

M/28/6’1”/200lbs

25# dbs
35 strict shoulder press
35 db deadlifts
35 abmat situps
70 squats holding 1 db on shoulder
35 abmat situps
35 db deadlifts 
35 strict shoulder press

18:26

started to do one arm overhead squats but after 15-20 of them struggling on technique (not the same body shape when I used to crank em out!) but decided getting the legs burning with focus on the weighted squat was more in line with the met-con. Proud of rest of movements. 

Scaled to 35lb DBs:

23:15

42 / 6’0 / 195

Intermediate option:

22:09 

Scaled to 35 dbs and ouch reps wererx except for GHD had to do Vups finished at 24:33

Intermediate with abmat sit ups
finally back to training after 1 week off and fighting some kind of cold

50 Shoulder - Overhead - 20lbs
50 Deadlifts - 30lbs
50 Hollow Rock
100 Single DB Front Squat - 30lbs
50 Hollow Rock
50 Deadlifts - 30lbs
50 Shoulder - Overhead - 20lbs

16:35

20:46
35 lb dumbbells
Ab mat sit-ups

For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads
♂ 35-lb. DBs
15:18

M/397#/27yo/6'

I did the beginner RX and it took me 45min roughly.

For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads
♀ 10-lb. DBs ♂ 15-lb. DBs

intermediate (ish)

35# dbs
120 flutter kicks for ghd rounds

17m34s

good 

Sc to 35# DB, ⚓ SU, 50 single arm DB OHS (first 30-35#, last 20-25#). Still not feeling 100%, but slowly getting better from the cold...21:21

RX:25'15''.
https://youtu.be/E4fUWFG4KBM
CAP:390reps.

Intermediate scale: 19:53

For time:
50 dumbbell shoulder-to-overheads | 2x20# DB
50 dumbbell deadlifts | 2x32# DB
50 GHD sit-ups from bench
100 single-arm dumbbell overhead squats | 17# DB
50 GHD sit-ups from bench
50 dumbbell deadlifts | 2x32# DB
50 dumbbell shoulder-to-overheads | 2x20# DB
SCORE: 39'32'' 
--
Glad I scaled this way down. Thought about going heavier, but after this really grinding day, it would have taken me forever 😫
Still, pretty solid WOD, with movements I really enjoy doing, especially the OHS. 
5 km run during lunch break. 

Online Semifinals Event 2

For time:
40 dumbbell shoulder-to-overheads
40 dumbbell deadlifts
40  sit-ups
80 overhead squats with broomstick
40 GHD sit-ups
40 dumbbell deadlifts
40 dumbbell shoulder-to-overheads

31lb. DBs / 14 kg

25-minute time cap

Time ; 23'22

For time:
30 dumbbell shoulder-to-overheads
30 dumbbell deadlifts
30 sit-ups
50 single-arm dumbbell overhead squats
30 sit-ups
30 dumbbell deadlifts
30 dumbbell shoulder-to-overheads
-14:38 22.5kg DBs
Rx로 했으면 타입캡안에 못 들어올듯 

364 reps Rx
M/43/5’8”/165

Sub for single arm OHS:  regular (2-arm) OHS w/ 45# bar. All else as posted.

328 reps completed at the 25 minute cap.

17:04 modified
40 reps (x2) sa db sto, kb dl, sit-up
80 air squats 

Scaled DBs to 40-lb and GHD-SU to 40/40 reps
21:21
That went surprisingly well
m/53/5'11"/200#	

50 push press, DL, situps, OH 1arm sq, situps, DL, push press @ 18 kg DBs

24:50

after longer break period

Modified all over. 24:03, scaled DB's to 35, cut reps to 40 for PP and DL. Did 80 total single arm hang power snatch for OHS. Did 50 abmat situps for first round, 50 anchored straight leg situps for second round, no GHD. 
Wasn't sure how to scale, very tired from yesterday, but I guess I hit it pretty close, was pretty gassed.

Used 40lbs DB everything else Rx

23:44 

Back from vacation workouts and went all in today. Woof.

Went mostly as RXed with a 50lb DB. Subbed an empty barbell for OHS, that was the one lift I really wasn't confident in completing with 50lbs one-arm. No GHD so setup a weight stack and yoga blocks. All rep counts as listed. 

At the 25 minute mark I had finished all but the last 50 DB overhead presses. Took till 32:21 to finish those  last 50 reps. 

100% should have lowered the weight, but I have old school dumbells with plates and clips and cannot make even weight amounts unless I went down to 20lbs, which I though would be too light. Actually the one DB was two 25lb plates, the other loaded with 10s and 5s. Made for some uneven deadlifts! 

Completed in the a.m. but still sweated about 1 gallon of liquid. Burner. 

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats (5 lbs)
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads 
35 lbs dumbbells 
5 lbs overhead squat 
29:56

25lbs dumbbells, full reps
Finished rd.2 GHDs at time cap
29:36 total time

It wasn't the GHDs; OHS done me in. 100 reps ate 11-12 minutes. Ouch.

20# DBs, No GHD: subbed 35 straight legged sit-ups w 20# DB 

19:29

Scaled to
50 db sto w/ 40# db's
50 db dl w/40# db's
35 wt'd abmat sit ups w/20# ball
50 sgl arm ohs w/20# kb
35 wt'd abmat sit ups w/20# ball
50 db dl w 40# db's
50 db sto w. 40# db's
24:57 
m/51/175
Lots of positive self talk on the last 25 dl's and 50 sto:)

Scaled: 45#DBs, incline sit-ups for GHD

18:30

Champions Club Scaling Notes

RANT
A few things are important to remember about Regionals, Games, and other CF Event workouts that are posted on the main site. First, the workouts on crossfit.com are designed to, over time, exceed the capacities of the fittest human beings on the planet. So in short, even the tip of the spear athletes will have to scale workouts at some point. Secondly, although I have no knowledge the behind the scenes, the Games etc. workouts in particular are most likely designed to weed people out. So if you feel like 100 50-lb. dumbbell overhead squats excludes you, welp... And third, the Games etc. are not contained inside the walls of a small box, so the format and layout might be challenging to do at an affiliate or whatever. Just scale kids!

WORKOUT THEMES
See how taxing the midline effects our ability to lift/move odd objects. Stamina plays a factor mostly with the total reps.

MAIN DECISION
Keep the chipper-style of it, or go with come consistency?

TECHNIQUE SCALE
As is, cut the ROM on GHDs, or sub Kb swings for the core-to-extemity theme. Use a light dumbbell, 2.5 lb. plate, or a pencil with an eraser for the one-arm OHS

CONSISTENCY SCALE
Pick 2-3 of the movements, do an AMRAP in 20

INTENSITY SCALE
Same format, use a weight that can go nearly unbroken for pp/dl, sub L-sit or knees to elbows for GHD, and sub regular OHS (light) for dumbbell ohs.

INJURY SCALE
Upper-body - as is, one dumbbell if needed
Lower-Body - consistency scale with GHD sit-ups and dumbbell press

MY STUFF
12:08, did 5 rounds of 10 dumbbell push press, 15 dumbbell deadlift, 15 GHD sit-ups, then after those 5 rounds finished with 40 ohs at 45 lbs.

GENERAL FEAR LEVEL: 7