CFWUx2 10s 10dus
4r (last 40ft after buzzer)

8R+37 Rx

February 11th, 2022 (one day rest); morning

wu: bike, slihps

wod:		amrap'20 (RX)*
			50 du
			30 m walking lunges
			30 m stiff leg bear crawl
				8 rnds

post: ski/walk, stretch, bike
* 10th out of 144 CFMP wods (plus most heavy days)

7 rounds plus 27 double unders. No warmup or breakfast for this one. Didn’t go unbroken on double unders except maybe one or two rounds. 50’ turnaround. Started too slow on bear crawl. Later it was like a bear jog 😂. Doing it with straight legs burned the quads up! 

180/42/176cm

Rx

7 rounds + 50 dus + 100ft walking Lunges 

7 rounds + 50 DU and 20 m w/lunges

Male Rx 23y 175cm 84kg

4 rounds rx

JonNYC

M/ 47/ 138 lbs/ 5’-6”
As Rx I did this out of order by mistake.
I did 100’ walking lunges, 100’ bear crawl 50 DU
Completed 9 rounds + 45’ walking lunges with n time and then completed 10th round at about 21:00.
good workout.
felt it in my knee a bit afterward but more daring than I thought.
I initially felt I would do 5 rounds and then after I completed my first round in like 1:44 I adjusted my goal to go for 10.
it was warm for December outside so I went for it in the snow and mud a bit today.
not too much warm up but a fun workout.
i was zapped for a little bit after, much more than I had anticipated but decent recovery. 

M/26/5'8"/155lb
CrossFit AFK

8+100 - Rx (50 double unders +50ft walking lunges) Lots of leg today.

F/51/5'6"/145
Lunges and bear crawl to side porch and back. Not sure distance but was about 30 walking lunge steps.
4 rnds + 8 DUs

M/35/6'/175#

7+70-ft. walking lunge, Rx

Deo gratias

rx : 8rd’s + 12 mètres bears crawl

https://youtu.be/ALkr4VdFYms

5 rounds +100 SU’s

The fewer multiple-ingredient foods that you eat, the better. Whole foods simplify the sugar-sleuthing, but once it's in a package, let the hunt begin.

6 rounds + 33 DU Rx'd
Compare to 161124: 6 rounds + 4 DU 
m/53/5'11"/193#	

completed after  211127 WOD. As RXd. 

5 rounds even with 5s to spare.

DU's are still slow, 250 is one session might be the most I've ever done! 

RX:8R+20.
https://youtu.be/JK3G_aFmhdI

6 rounds:
3:00 bike
30 lunges
30 shoulder taps (per side)
29:15

Rx’d: 7 rds + 10 DUs

Subbed 2xSU for DU.
Had to cut my time a little short, so I stopped at round 6. Took 16 minutes.

Modified: 
--
Complete as many rounds as possible in 20 minutes of:
50 jumping jacks
100-ft. (30 meters) walking lunge
100-ft. (30 meters) bear crawl
SCORE: 6 rounds, 50 JJ and 10-m of WL
--
completed round 7 and called it. After yesterday's squatting, this was spicy.
5 km run very early in the day.  

Rx, 4+29/-/- (3:14/5:24/5:08/5:11)

DU got me again, but getting better strung 22 on round 4. Completed the rest of round 5 untimed.

6+40DU

10x3 back squats @ 225, every 1:30

20min amrap
50 DUs
34 Stationary lunges 
10 Pike Worms

5 + 66 (16 lunges)

Scaled to 5 rounds:
50 single-unders
50-ft. walking lunge
50-ft. bear crawl
11:29

Scaled to:
10 DU and 120 SU
100ft walking lunges
100ft bear crawl

7 rounds + 10DU/120SU + 60ft lunges

AMRAP in 20':
100 single unders
100' lunges
100' bear crawl
5 rounds 33 lunges

20 min amrap -
120 single unders
100 ft walking lunges
100 ft bear crawl

6 rounds plus 120 SUs.

10 rounds Rx 

M/47/6'2"/180#

Rx'd 
8 rds + 26 

Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
4 rds  +50 du’s+3 lunges

Scaled:
AMRAP 20 minutes:
1 minute of double under practice 
100’ walking lunges 
100’ bear crawl

6 rounds + DU practice + 50’ walking lunges 

6+75 subbed 75 singles wore 20lbs vest 

Rx for about 12 minutes
Suffered a cramp or pull or something on left calf during Rd.4 (approx 12min mark).
In 12 minutes, completed 3 rounds + 37 DU.
Really hoping this softens up! Unlike most days, I didn't stretch much before I started. Lesson learned, good and hard.

In 20 minutes
100 single unders;
100 feet walking lunges
100 feet bear crawl

8 rounds

M/45
As rx'd 
7 rounds plus du's plus 100ft lunge

rx 5+30

Champions Club Scaling Notes

RANT
Nothing to rant about 

WORKOUT THEMES
Light and medium/long. A workout you can do just about anywhere with minimal equipment - a comment theme here around holidays.Jumping with elasticity, squatting with unilateral loading, and changing orientation are also themes.

MAIN DECISION
How are we supposed to deal with this (w/f safe, unless you're responsible for stopping it)

TECHNIQUE SCALE
As listed, set a time cap for double unders, do stationary lunges, and do handstand practice instead of bear crawl

CONSISTENCY SCALE
Double unders have to be unbroken.

INTENSITY SCALE
5 rounds as listed, rest 2 minutes between rounds

INJURY SCALE
Upper-body - AMRAP in 20 minutes of: 50 stair jumps, 25 lunges, 25 sit-ups
Lower-body - AMRAP in 20 minutes of: 10 pistols, 25 push-ups

MY STUFF
Tested out some different formats for our Thanksgiving workout

GENERAL FEAR LEVEL: 7?

Globo scale: find an area in the gym or a flat surface somewhere that you can measure out a length of 10-25 feet to do this. For double unders do jump Double taps or tuck jumps if you don't have a rope. If there isn't any space to move do 34 stationary lunges and 10 inch worms per round.

Busy gym: see above.

Bodyweight/equipmentless sub: see above.