CFWUx2 some pistols during warmup
5r +25 reps

Never a dull moment with Adrian!  What a great mix of variation!  <3  Sharing with our athletes!

4 rounds plus 25 reps 
Rx’d

Just noticed that this tutorial was one year ago! Loved watching the challenging variations especially standing on the box! Just turned 69, just beat the Big C and just about ready to X-Fit AGAIN-"Let's Roll"!

6 R

July 23rd, 2021

wu: bike, pvc, rings
skill: pistols

wod: amrap'20
		10 band assisted strict pull ups
		15 elevated push ups
		20 band (purple) assisted pistols
every 3 rounds: 2 min ass bike (achilles tendon symptom)
			4 Reds + 14 pistols + 26 cal

post: bike, stretching

5 rounds plus 8 reps with strict underhand CTBs, pistols ass to ankles otherwise rx’d. Last time 5+30 with kipping and pistols to target. Pistols gas the shit out of me. Should’ve eaten more/earlier. 

180/42/176cm

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

7+14 -Rx (3 rounds + run, 3 rounds + run, 1 round +14)

1+82 s
5 pullups
5 jumping C2b
knee pushups
pistols to 150# sandbag+ blue 45# plate
(plus used my other heel a little) 

F/24/5’5/140
CrossFit AFK

Scaled to AMRAP 20 of 4 C2B pullups, 12 push ups, 14 pistol squats.

My score: 8 rounds and 12 push ups.

My stuff: https://youtu.be/PVCFSA7AV3g

Rx
6 Rounds + 2 chest to bar 

Intermediate but with 16 rx pistols, no box assist. 
10 rounds + 10 push-ups

7 rds + 15 push-ups in 8th

Did with strict light band C2B pull ups, Rx the other movements 

9rds. + 300m run

M 50/190/6’
6 rnds.  Just started to run on the second 400 m run.  Regular pull-ups, alternating single leg squats standing on a 24” box.

M/35/6'/175#

6 rounds + 3 C2B pull-ups Rx

Amrap 20min Rx male 23y 175cm 83kg



3 rounds

400m

3 rounds

400m

1 round 

10 chest to bar pu

6 push ups

Amrap 20min Rx male 23y 175cm 83kg

3 rounds
400m
3 rounds
400m
1 round 
10 chest to bar pu
6 push ups

5r+25 rx’d

5+27 RX 

6 rounds + 37 reps 
Rx

subbed:
10 pull-ups
10 push-ups on dip machine
20 squats, 30# dbs

5 1/3 rounds (+1 run)

Intermediate Option but with rings, 18" box
10 Rds, 3 runs

Did two extra rounds and a fourth run after the time cap just for a little extra.

Scaled to
10 pull-ups
15 push-ups
20 pistols to a 19" platform
7 rounds + 4 pistols =344 reps + 2 400m runs
88 degrees at 9 am...glad for that, after reading the conditions others did this in.

180127:  6 rounds + 8 push-ups = 288 reps + 2 runs, same scale except for a 21" platform

58/5'8"/160

9 rds

Very helpful tips👍

60 K Pull Up
90 Push Up
120 Pistol Asistidas
800m Run 

M/56/6’1”/178

20 min AMRAP of:

10 C2B pullups
15 pushups
20 alternating pistols

Run 400 m after every 3 rounds

Rx: 8 rounds

Sc to 10 kipping PU/15 push-up/20 pistols to bench/1000m echo bike every 3rd round...
6 + 10/15/-

reps scheme as rx, movements modified

90 kipping pull ups
120 push ups
180 one legged squats on box
~800m run (just missed starting the third leg)

good

119 degrees outside. Hot. As. Balls. 

6 rounds + 2 pull-ups (total 800m run)

Scaled to intermediate. 
20 min AMRAP of:
5 chest to bar pull-ups
10 push-ups
15 single-leg squats to a 20” box
Run 400m after every 3 rounds. 

6 rounds + 17 reps

Most Rx other than some ugly pistols

Complete 6 rounds + 5 CTB (2 runs included)
M/30s/225lb

Son(13) 5 rounds (sub for pullups & assisted SLQ) (1 run)

Modified / scaled to: 
--
AMRAP in 20 minutes of:
10 inverted rows 
15 knee push-ups
20 weighted walking lunges | 2x 5kg DB
After every 3 rounds, 400 meters run 
SCORE: 6 rounds + 10 rows + 15 push-ups + 15 lounges
--
Completed round 7, plus 8 & 9, plus a final 400 meter run, then yet one more round of rows, push-ups and lunges, for good measure.  
Great WOD,  great videos 👍
5 km run at lunch time.

Subbed strict pull-ups for C2B; 6 rounds (no run after round 6).

Had done this workout previously with C2B pull-ups.  Strict pull-ups slowed this down; did them 5-5 for most rounds, more breaks at the end.  Mostly unbroken push-ups.  Pistols were likely also slower today vs. last time – I am not quite back in pistol shape, and with morning stiffness they are particularly challenging.  This was in the hotel, so run was on the treadmill.

489m/5'10"/185

6 rds (400m run in the middle).
-Pistols were unsupported with feet flat, but squatting thigh was slightly above parallel on later reps. Still improving.

‘MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
4R

1min rest

Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters 
3R

9rds + 1200m as RX

6 rounds + 7 CTB-PU (2 runs) Rx'd
In mid-day heat - 98 degrees - PU bar started to burn my fingers.
m/53/5'11"/200#	

6+10+15. Runs blew hard, subbed WL for pistols. Last was 7+6. Already 110 out at 10am…😡

Scaled to
10 strict pull-ups
15 push-ups
20 one-leg squats (alternating) down to 14" box
and 400m run
2 complete cycles, plus 10 pull-ups and 15 push-ups = 70 pull-ups, 105 push-ups, 120 pistols, 2x400m

No jump today. I had to break once almost every segment; and the runs weren't fast either.

2 rounds +45

pull ups mostly kipping chest to barish

6 rounds + 1000m completed (loop is 500m) + 5 CTB before the timer finished.

Pistol squats done to 12" stack of plates. Even scaling to that the squats were very tough.

9 r +1200m

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups jumping 
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters
2 rds plus 35

Subbed: Pull-ups for C2B, single leg squats to box

7 Rds + 1 pull-up

Compare to: 8 Rds + 4 pull-ups (jumping pull-ups)

Treadmills were acting up sp subbed a 500m row all else Rx got 5rounds and 1C2B

Great and clear tips, much appreciated 👍

Subs: strict pull-ups for C2B, one legged squats to bench.

9 rounds + 0.05 of last run

8 rounds (3 rounds between each 400m run), only substituted single leg squats to double leg squats (20 reps) and 2 rounds running.  Pullups were strict.

RX:2R+75.
https://youtu.be/Ef5XAqa2F8Y

Champions Club Scaling Notes

RANT
To me this is really a tip-of-the-spear workout; any time a workout is trying to fit a lot of different stuff in a short time window then you know the technique and stamina need to be an afterthought, kind of like Tabata. It's not difficult to imagine a lot of people doing this as rx'd, but being able to get a good response from this workout requires a pretty elite kind of capacity. But that's not a bad thing, just requires some scaling.

WORKOUT THEMES
Use a monostructural movement as both a challenge to - and break from - some demanding gymnastics movements. Squats are with unilateral loading and more ROM than usual and we're using a more difficult form of pulling than usual.

MAIN DECISION
Keep the movements and increase the time or keep the time and change the movements/reps?

TECHNIQUE SCALE
As is, 35 minutes, more for quality.

CONSISTENCY SCALE
As is, sub strict pull-ups for chest-to-bar and lunges for pistols.

INTENSITY SCALE
Sprint the run, lower the reps on everything else

INJURY SCALE
Upper-body - one-arm ring row, one arm dumbbell press
Lower body - Cindy with sit-ups instead of squats

MY STUFF
Went a little over 20 minutes, did 2 rounds of 7 strict ring pull-ups, 11 push-ups, and 12 box pistols between 400s.

GENERAL FEAR LEVEL: 5

Beautiful!  Such a pleasure to watch and learn. ❤️

Good one Boz.

WOW

Boz' Strength and agility is inspiring! 

Boz is such a good mover! Love these videos, please keep them coming. 

awesome tutorial...never imagined some of these combos--pumped to try them👍👍