CFWUx2 
38:26

39:21 RX (2.5K runs)

M/40/5’9”/195#

next day, morning

wu: bike, slihps
skill: kippings, running drills

wod:	20 t2b 
			10 hanging knee raises
			2,4 km run treadmill 
			20 t2b
			10 hkr
			2,4 km run treadmill
			20 t2b
			10 hkr
				20:50

post: crosser, stretch, bike

33:59
20t2b-10t2r
2.5km
30t2r
2.5km
30t2b

33:31

My dumbass self didn't read and Accidentally did
1.5m
30ttb
1.5m
30
1.5m
30
XXX Disqualified XXX

44:20, Rx male, technically I did like 13 min in the first 1.2 mile so let's say it took me 32ish minutes, every km in 5:27 calculating Its like 31:25

24y175cm86kg

M/26/5'8"/160lb
CrossFit AFK

39:39 - Rx (Dark, cold, snowy road. Did 3s on toes-to-bars and practiced syncing kips with long straight legs. My hamstrings are pretty inflexable so doing T2B with the straight leg is tough, I usually do the butterfly bent knee version.)

Compare to 210801

For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

treadmill run

33:52

Scale/sub for 1.5-mile run: 20 bar-over-burpee + 40 cal row + 20 BO-burpee: 
18:02 
Done after 220119 and still working back from COVID
m/53/5'11"/188#

33.40 rx.   T2b from ground at building gym.  

JonNYC

M/35/6'/175#

30:50 Rx

Deo gratias

27:06 Rx

Compare to 210801: 26:34 Rx

remenber the wrong ，1-mile run：20'46''.
https://youtu.be/A7DpfwwuGSE

What a helpful video 👏👏👏👏
That scale of lying supine tuck n pulls with a band is worth it weight in gold 👌 
32+ minutes
Scaling to approx ¾ mile run 🏃‍♂️ 
And a triplet of toes 2 bar, then knees to chest when I was fatigued, followed by the supine tuck n pulls with banded anchor 🔥🔥🔥🔥

31:42 rx 

30:41 rx

Rx’d:   30:29

Rx 33:01

Finished run 2 at the 30 min mark. A little brisk today - lost feeling in my toes halfway through each run.

13:03 
30 T2B
672 m backward run
30 T2B
672 m backward run
30 T2B

13:03 

Rx 33:26

Toes to dumbbells 
treadmill runs at 1%

25:39

41:38

21-18-15-12-9-6-3
pull-ups
push-ups
30 walking lunges before each round
14:38

59/5’8”/156

33:12 Rx

ran outside 10 deg F

Subbed/scaled
30 strict knee to chest
3000m row
30 strict knee to chest
3000m row
30 strict knee to chest
37:36
m/51/175
As if I didn't know---but I'm just as slow rowing as I am running:)

Visiting family, 2600' compared to my normal 100', sub 30SU, untimed...✅

RX 42:52

M48/5'7"/168#

29:05 Rx - (strict T2B for the most part...trying to remove all kips from all movements which is in progress)

Problems getting up to speed in first round of this morning workout

2.4km runs on Tredmil @1% incline

Rx
32:07

M/30s/225lbs

At 1.31 miles when time expired

32:58 Subbed Echo bike 4.5 miles 12:10 and 12:27 per round I thought about running but I didn’t think it would be fair to use 50mph back winds 
Have a Great Weekend! 

very clear and helpful video 👍

Modified:
--
For time:
33 hanging knee tucks  
2.5 km run
33 hanging knee tucks  
2.5 km run
34 hanging knee tucks  
SCORE: 26'54''
Compare to 210801: 32'23''
--
Woke up a bit sore from yesterday's OHS (or from COVID booster: hard to tell the difference ) but a 2,5 km warm-up run washed it all away.
A bit faster than 210801, despite sluggish runs. 
Great video tips 👍

Indoor gym, too cold today. Treadmill with 1.0 incline. T2B strict, still learning to kip those as I was 4 months ago! Did have grips this go around. Completed after 220114 wod.

32:46.

210806 - 33:58

Beginner Option, run, 16:32

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Long and light. Stamina plays a major factor in intensity. Pulling from the hips with skill, monostructural movement, and competition setting are also themes.

ASSUMED
You know what the workout is even if it's not showing up under the Workout of the Day heading. (anyone else having this problem, or just my laptop?)

MAIN DECISION
Keep the range of motion on toes to bar and lose the rhythm/break position, or cut range of motion but keep rhythm/position?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
15 kipping toes to bar (cut ROM so you keep rhythm)

CONSISTENCY SCALE
As listed, toes to bar are strict

INTENSITY SCALE
For time:
Run 3 miles
90 toes to bar
*split up the reps however strategized

MY STUFF
Practiced 10 minutes of strict toes to bar then ran 2 miles

GENERAL FEAR LEVEL: 7

Globo scale: subs for runs are 3000m row, 150 calories assault or echo bike, 200 calories aerodyne, or 150 burpees.  If you are using a treadmill use a slight incline. No pullup bar? Sub 30 v-ups and 30 pushups per round of ttb (the exception is of you're already subbing burpees for the runs, then do 30 v ups per round of ttb). 

Busy gym: 90 toes to bar (or sub)  and 5k run. Use the equipment you need the most first.  It's OK to transition to a track if your gym has one. 

Bodyweight/equipmentless sub: see above. 

Beginner Option:
For time: 17:19
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises