CFWUx2 
4r

3rds + :10 RX

150# pill over shoulder - 1:30 total of L-sit is about my max so the heavy pill kept it right where I needed it.

M/39/5’9”/195#

5 rds

February 12th, 2022; forenoon

wu: bike, slihps
skill: rope climb from floor to stand, hs hold

wod: 		amrap'10
			30 sec tuck sit on a stool
			10 slam ball cleans 13 kg
				8 rnds

post: ski, stretch, bike

Scaled, 1 foot L-sit's

8 rounds + 30 seconds L-sit+5 cleans 

soft L's from the floor (butt stayed on floor), 20# MB Cleans, 8 rounds at the buzzer.

4 rounds plus 4 seconds with Lsit as rx’d and 70lb. Heavy bag to shoulder. No warmup or breakfast but felt as expected. Abs cramped after the first :20 as anticipated so I’m glad I chose to break it up.(2 sets, 3 sets, 3 sets, 4)

180/42/176 cm

L-sits from dip bar, approx 50# clean bag: 5 rds + lsits in 6th

Scaled 
30 Leg rises in parallettes
10 home made med ball (31lb)

8 rounds 

Male 23y 75cm 86kg

4 rounds.  On dip bar and then various objects.

JonNYC

40# dumbbells, and did 20 second L-sits on dumbbells

3 1/2 rounds + 5 cleans

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

8+30 - Sc (Seated L-sit on floor with lean back and hands forward. 50lb double hand single dumbell, alt. Shoulders.)

M/35/6'/175#

Modified to:
10 AMRAP
:10 L-sit from floor
10 strict pull-ups

6 + :03

Deo gratias

Scaled to L-sit from parallettes.  Used 75# Atlas stone for cleans.  5 rounds.

Did the L-sit in mostly 10-second chunks.  For the cleans, I tried to string reps together instead of dropping the stone – switched every 5 for most rounds.  Was able to get all 10 for a couple rounds.  After heavy deads.

48m/5'10"/180

Sc to parallel bar tuck sit hold/30# backpack sq cleans...5 + 30s/8

Rx 
8 sets of L-sit with hands off ground & 30lb bookbag cleans

intermediate option
7 + 30 sec
used 40# slam ball for cleans

M/ 47/ 139 lbs/ 5’-6”
As Rx: 
6 rounds plus 10 seconds L sit hold.
Done off the floor for L Sit holds.
cleans done wearing a 20 lb vest using a 20lb Med ball floor to shoulder.
first 2 rounds unbroken L sits
rounds 3-5 broke at about 22-23 seconds then 7-8 second holds.
Last round I broke up L sits into 14/9/8 secs hold then a quick finish and back into L sit hold for 10 last seconds.
fun quick good workout.
Then a quick stretch and I took my dog for a quick run outside to loosen up and have fun.
Have a nice fun run every day for about 4-5 K with my dog in the morning. 
great way to start the day. She loves it. 

Intermediate scale using 20# med ball.
6 rds

4 rounds with a 95# stone

Scaled:
30 second tuck sit on paralletes 
20lb backpack 

7 rounds + 30 second tuck sit 

9 rounds + 15s

20# med ball, ground to shoulder

6 rds with L-sit from dip bars and a 20# med ball.

Modified:
--
Complete as many rounds as possible in 10 minutes of:
30-second tuck holds from 2 chairs 
10 sandbag squat cleans (12 kg / about 26 pounds)
SCORE: 7 rounds with 8 seconds left
--
Did one more round and that was it.
8 km run in the early morning 

Started the sit tucks on the rings but my shoulders couldn't support me move to small parallet bars. Can only do 10 seconds of sit tucks for set sadly

Use 20 lb wall ball for the cleans and only did eight per set

8 sets in 9 minutes

On the bright side I had a tough cycling race this morning

Nice home workout, tougher than it seemed !
3 rds + 30s Lsit 
L sit from small floor handles
9kg med ball clean (no good odd object nearby !)

L-sit on parallettes + for the cleans, put a ball, a dumbbell and a plate in a backpack totalling 60-lbs:
6 rounds complete
Hello core!
m/53/5'11"/193#	

21-15-9 with a 53# kb:
kb swings
goblet squats
bent over rows, left arm
bent over rows, right arm
10:02

Still recovering from Thursday’s “Eat as much as possible” workout. 

59/5’8”/158

30s L Sit, butt on ground
Log cleans, unsure of weight, maybe 40lbs? enough that the last couple of reps were not touch and go

6 rounds + 30s hold + 2 cleans

10min AMRAP:
10rds+ :11 

:30 Tuck Sit Hold(butt on ground)
10 Medball CL (20lbs)

amrap in 10':
30 Lsit (only on first round, the rest rounds were V-ups)
10 #25 med ball cleans

5 rounds 30' v-ups

Complete as many rounds as possible in 10 minutes of:
30-second L- sit (with butt on ground)
10 odd-object cleans (20 lbs med.ball)
Complete as many rounds as possible in 10 minutes of:
7+15 sec.

Rx - shoved 25lbs of plates in a satchel
7 rounds + 30s + 4 cleans

All rounds unbroken

L-sits: butt on floor, hands just ahead of quads.

AMRAP in 10 minutes of:
30-second seated leg raises
10 KB goblet cleans (16 kg/35lb)

7 rounds + 3 seconds

Wife refused! 5 rounds Wore 20 vest used 20 ball and parallel bars tuck sit combos

:30 tuck sits
10 medicine ball cleans, 20lbs

7 rounds + 10 seconds

5+15 sec db tuck sit. 

8 rounds (30#DB holding heads)

:6R+15S.
odd-object=girl friend，plate，sandbag.
https://youtu.be/_WNRuzjBaQk

sc 4 rounds
30# medball

Globo scale: as rxed. If using a dumbbell clean it by holding the heads of the dumbbell instead of the handle.  Otherwise find an odd object of some sorts.

Busy gym: see above. 

Bodyweight/equipmentless sub:  a backpack, bag, piece of luggage, cooler, case or jug of water, correct size rock, large brick, or something else shouldn't be too hard to find.  Just pick it up to your shoulder.   Failing that sub knee jumps or broad jumps for the odd object cleans.  L sits as Rxed. 

Champions Club Scaling Notes

RANT
One man... goodbye... hello Heisman

WORKOUT THEMES
Short and medium. Pulling from the hips and jumping with an odd object. Stamina a factor but not quite enough to get us to stop

MAIN DECISION
Do I wear the Denard jersey? I also have Woodson and Desmond available, and sometimes I feel like Denard's win against OSU was tainted because Luke Fickell and all, but on the other hand I wore Woodson and Desmond the last two times.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
15 kipping knees-to-elbows/toes-to-bar
15 hang cleans

CONSISTENCY SCALE
AMRAP in 10 minutes of:
30-sec L-sit (running clock)
10 wallballs

INTENSITY SCALE
AMRAP in 10 minutes of
20-sec L-sit
2 power cleans

INJURY SCALE
Upper-body - AMRAP in 10 minutes of: 10 GHD sit-ups, 10 dumbbell snatch
Lower-body - AMRAP in 15 minutes of: 30-sec L-sit, 15 hip extensions

MY STUFF
Day behind. Did the du/lunge/bear crawl as a team workout

GENERAL FEAR LEVEL: 6?