CFWUx2 5 deficit pushups, 5 db squats
76-76-76-80
75 steps ~= 200 ft farmer carry

Rx'd

57
47
41

63, 50, 45
Rx’d

December 3rd, 2021*; morning

wu:	bike, slihps
skill: sg db basics

wod:	3rnds 5 min
		200 m db farmers walk 12 kg
			then amrap
		10 push ups slightly elevated
		10 db fsq 12 kg
			2 min rest
		4 rnds; 3 rnds; 2 rnds + 3 reps

post: ski, stretch, bike
* I had to take off a week after the last wod.

70-62-63 reps as rx’d. No warmup today. 
Walked quickly but not as quickly as I could’ve on farmers carries-about 2m each. Struggled on pushups after the first set or 2. I like that 2 minutes is actually rest for me now at least! 
Got a slight asthma attack between rounds 1 and 2 but I recovered by the end of the round. 

184/42/176cm

Rx, 
1) 53 reps, 2+10/3
2) 54 reps, 2+10/4
3) 55 reps, 2+10/5

R1/ 90 reps
R2/ 77 reps
R3/ 75 Reps 

242 Reps 
Rx

50 reps, 44 reps, 40 reps Rx+

used 45lb dumbbells for everything as thats all I have

M/28/6’1”/200lbs 

Round 1: 120
Round 2: 100
Round 3: 110
Total: 330 reps Rx

This was my kind of workout for sure. Love that grunt work

M/31/145lbs/5'7"

90-90-80

Did db deadlifts by accident

35 LB DB

6 ROUNDS + 18
5 ROUNDS + 8
5 ROUNDS +17 
-

Did some extra rounds after wod

RX 45/20/20 REPS

3+3 reps
3+4 reps
3+6 reps

9+13 reps = 193 reps 

M/35/6'/175#

78/63/50 Rx

Deo gratias

10 Rounds.

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

10+2 - Rx (4+1 - 3 - 3+1) Way less fun than 210227 was. Tried mixing up the ways I held the dumbbells on the squats at the shoulder. Usually I always hold a front rack but this was shoulder-y as heck and needed the *rest.

Rx : 
2rd’s + 5 squats
2 rd’s + 5 squats
2 rd’s + 8 squats
https://youtu.be/JmraB4XRVYw

As RX’d:

40 reps per round

42 / 6’0 / 190

As rx'd, 66 / 70 / 77 reps (not counting the FC).

Did this with my oldest (17 yo), who used 15# DBs.  He was fast on the farmers carries, but I caught him on the work.  Probably could have pushed a bit harder in the early rounds - too much rest during transitions.  Unbroken squats; first set of push-ups each round unbroken, then had to break.

48m/5'10"/180

completed 10/10 am, 10 minutes after Cameron.

Subbed 25 lb plates for DB's push-ups completed on flat plates.

83-79-74

Rx’d: 80, 70, 62. Ouch.

62, 50, 56 with Push-ups & 25lb DBs.

70, 80, 80

30lb DBs

R1) 3+3 (63)
R2) 2+9 (49)
R3) 2+5 (45)

25# DBs. That was humbling

on my affiliate everyone did approx 60 to 90 reps every rounds.

Done! No idea what my rounds and rep counts were. Great workout 

61
44
45

M/37/5'8"/195#

1.) 3Rds
2.) 3Rds + 6
3.) 3Rds +4

65/57/57 RX

M/38/5’9/195#

80/72/69 Rx

Rx: 
68/58/44

Almost RX'd (DBs were 2x 14,5 kg, a little under 35 pounds)
--
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
       10 deficit push-ups (hands on DBs)
       10 dumbbell squats
2 minutes rest between rounds
SCORE: Round 1 > 20 + 20 Round 20 > 20 + 20 Round 3 > 20 + 20  = 120 reps
--
Carries were done shuttle run style in 10m segments, but without the actual running. Took me too much time... 
Still, fun WOD! Consistent flow throughout. Thanks!

54/5’10”/170lbs
RX’d
60/60/60 (barely)

2x30#DBs:

111, 118, 120

96 - 90 - 85 reps Rx'd
Jogged the carries which took me ~1:25
Fun!
m/53/5'11"/196#	

As rxd, jog/walked the carries. 
made it thru 3 rounds on round 1&2, 2 rounds +10+3 on last round. Total reps:
90 push-up 
83 squat. 
Finished last round of squats at an extra 23 seconds. Great wod, kicked my booty. 

Carries took just over 2min each round w/o rest, not sure if distance was right...

Rx
3 rounds x4 full sets each= 240 reps

M/30s/225lb

Scaled to 25# KBs
72-77-74 reps
Good one!

58/5’8”/153

76/64/72

Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
    10 deficit push-ups (hands on DBs)
    10 dumbbell squats
Rest 2 minutes between rounds.
♂ 35-lb. 
2rds+14
2-rds+5
2-rds+4
always need to edit my  post …WiFi drops out in workout area.

35# db, farmer's carry, 4 lengths of gym back and forth.
Reps 90, 80, 80 = total 250.

m/51/184#

M/46/6'2"/175#

Scaled to 25# DB's the rest as rx'd 
64/63/63

M/58yo/5’5”/150lbs

15lb dumbells

3x5min
200m
10/10/10 + abt 5 push ups each

26lbs dbs
34-30-35

80
80
80
Felt the burn 

M/48/5’7”/180
25# db
46
30
33

Three 5-minute rounds of:
200-m dumbbell farmers carry, 25# DBs
Then as many reps as possible of:
    10 push-ups (hands on DBs)
    10 dumbbell squats, 25# DBs
60-60-60

35lb KB’s

82/65/60 reps

80 reps
90 reps
91 reps
261 rep total

RX:
3R+10,
3R+13,
3R+6.
https://youtu.be/50hXH2S8hHo

Hey Everyone! Should we walk or run the farmers carry?

Good information. Thanks!

Globo scale: as rxed for most.  If a track or 200m length is not available measure out a 30ft or 15ft length and carry the dumbbells shuttle run style (30 ft-16 lengths/8 trips, 15 feet 28 lengths/14 trips).  If that is not feasible accumulate a 2 minute dumbbell hold, then AMRAP the pushups and squats for the remaining time.  Afterwards hit 3x200m sprints once the wod is over.

Busy gym: follow what's above.  The holds and sprints post wod may be the best option. Otherwise the equipmentless sub may be an option especially if dumbbell availability may be a problem.

Equipmentless/bodyweight sub: find an object (backpack, bag, duffelbag, paint cans, ect) and carry it for the 200m run and squats.  Sub hand release pushups.  If no object is available, Run 400m then in remaining time AMRAP 10 Hand release pushups and 10 jump squats.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Using rest to help with stamina more than endurance (ie. might not feel like a usual miserable you'd expect after a rest). Carrying, pushing, squatting, odd object, and extra ROM are also themes.

MAIN DECISION
Keep the reps/distance and add time for each round, or keep the time and decrease distance/reps?

TECHNIQUE SCALE
Rub 200m run for walk, regular push-ups for dumbbell ones.

CONSISTENCY SCALE
As is, make a round 8 minutes instead of 5.

INTENSITY SCALE
Sub med-ball run for farmers walk, cut reps so everything can be unbroken.

INJURY SCALE
Upper-body - same format, 400m run, one-arm push press, squats (20 instead of 10)
Lower-body - same format, just do knees to elbows and push-ups

MY STUFF
Played around with a few different formats, including team workout one. Used 16k kettlebells for everything, also a 45-lb. plate carry for a round and a 20-lb. med ball run for 2 rounds as the end. Got a good idea for the team workout tomorrow.

GENERAL FEAR LEVEL: 5