CFWUx2 10*20kg FS+1PP 10*40kg FS +1 PP 5*50kg FS +1 PP
31:41
50kg

After one day of rest; morning

wu: bike, basics
skill: more basics

wod: 		21-15-9
			fsq 35 kg*
			strict press 35 kg
			100 du at the beginning of each round
				11:02

post: walk, echo
* I had to go lighter and slower because I hurt my leg in the last wod.

21:02
Rx’d

Sc. 17:58

https://youtu.be/8KGEq-Hoyxg 

19:13 RX
Desde el rack
Front sin quebrar
61.5kg P.Corporal
38 Y.O

35# dbs, and subbed 25 KTEs for DUs

14:11

RX Male 115lb 
10:56

Second round DU unbroken!!!! PR!!!

Male24y175cm83kg

15:35 intermediate/no drop or rack on push presses. Broke 21: 9-7-5/5-7-9, 15’s: 8/7
Doubles were terrible due to calcaneal bursitis from autoimmune stuff messing with my form/head. 

185/42/176cm

12:08 SU

16:31 Rx

14:55

12:47rx; couldn’t have gone much faster (unless I was in better shape :)

F/51/5'6"/145

75 DU and 65#
21:22

M/ 48/ 5'-6"/ 138 lbs
As Rx.
I did this a few days ago and forgot to log in my results. I completed in about 15:00. I did this one after about 2 hours of playing pickleball in the morning. I was pretty warm, so really a quicker stretch and some warm up sets was all I needed.
This was a bit harder than I thought it would be. I was breathing hard almost the whole workout.
For me, the PP was by far the hardest. I found the FS not to be too bad, but I was feeling it a bit more than normal in my wrists, so I would break it up as I wanted to go with minimal rest between sets. 
I ended up breaking into about 3 sets/ movement. After the first round I broke up the DUs as well, which I would not normally do, but I didn't want to rest for too long, so each break gave me a few seconds and then back onto it again.
I did not wear a belt or wrist wraps like I thought I might. I want to use my midline more and get active in my FS and keep my midline tight in my PP as well. Staying vertical and exploding out of the hips and using my whole body in the PP. 
Good fun workout.

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

10:22 - Rx (Harder than I was expecting, especially the push press. Had to do 2 sets to finish the 21 and 15 push presses. Handle fell off my rope on last round, quickly re-attached it and carried in. Legs are heavy after lunges.)

2/3/22: 16.43 50# DB FS and 30# DB PP.  50 DUs/round.  
10/10/14: 20.50 @ 85#  

JonNYC

10:05 with ‘single unders’ weight rX

9:59 Rx

M/29/6’1”/200lbs

Rx : 9’42
https://youtu.be/FOGR01SuCrU

M/ 48/ 137 lbs/ 5’-6”
As Rx: 
100 DU
21 FS 115 (9,7,5)
21 PP 115 (4,6,6,5)
100 DU 
15 FS 115 (7,6,2)
15 PP 115 (5,8,2)
100 DU
9 FS 115 (7,2)
9 PP 115. (5,4)
Completed in 15:04
Ended up breaking DUs into like 3 sets after first round. 
Wow this one got me breathing  hard the whole time. Didn’t wear anything (no belt or wrist wraps)
Did this after about 2 hours of pickleball. I did stretch before and got a few warm up sets. For me the PP felt the hardest. I did a bunch of HSPUs and DB strict presses over the last couple of workouts. 
Good workout.

M/44/6’3”/215

13:49

prev: 11:39 (2014… 37 years old!)

completed 1/28 in the a.m. tried this after the 1/26 rowing MU WOD but didnt have enough gas. 

intermediate scale.

22:58. 

should have scaled the DU volume down further but really wanted the practice under fatigue. each round was long with the rope. squats were broken 2,2,1. push press, 3,3,2. 

for the intermediate scale only dropping 25 DU doesnt seem like much of a scale, but hey we can do whatever scaling we want!

M/36/6'/175#

13:13 Rx 
So sore.

Deo gratias

Beginner-ish Scale
100 single unders each rd
21-15-9
Front Squat 45# bar
Strict Shoulder Press 45# bar

11:12

Nice little gasser, actually. Lungs were workin'!

14:59 Rx'd
Not feeling full power
m/53/5'11"/187#	

Lo hice RX y mi Score fue de 12:54
Los hombros se fatigan que para los push press ya no tenia fuerza 😂😂

50 singles | 95 lbs | Split couplet reps into 7-7-7, 5-5-5, 6-6.

11:51
50 lb dumbbells

RX weight 
100 singles 

my legs!

16 min or so 

wife’s time 9:48
weight RX front squats 
push press used dumbbells 40# total 
100 singles 

RX:12'12''.
https://youtu.be/f0awJowFwpg

scaled
75 DUs
75lbs

9:35

Late night WOD after lasagna. Feels bad man.

Scaled front squat to 95# and push press to 75#, otherwise Rx.
15:30

M 51/195/6’
Scaled the barbell to #95.
11:45.

13 rx 

Women’s Rx: 6:48

Performed 200 singles in place of DUBs
Weight as is
Pretty sure my son gave me his 'rona

12:37

M/30s/225lbs

Son(14):
150 singles
55lbs on the rest
17:12

Scaled as follows:
100 double taps
21 squats with bar high on neck, legs together (115 lbs)
21 one-arm push press w/ 40lb dumbbell (same arm)
100 double taps
15, 15
200 single unders
9, 9
just under 19 minutes - didn't think I could finish this one after first set of squats

M / 37 / 85.7

RX'd 14:47

DU's Set 1: 50/25/25 Set 2: 25/25/25/25 set 3: 25/25/25/25
FSQ Set 1: 11/10 set 2: 10/5 set 3: 9
Push Press Set 1: 11/6/4 Set 2: 8/4/3 set 3: 9

for time: 11:14
100 single unders
21 front squats #65 (no break)
21 push press #65 (12, 9)
100 single unders
15 front squats #65 (no break)
15 push press #65 (no break)
100 single unders
9 front squats #65 (no break)
9 push press #65 (no break)

then

lateral raises 2x(#10dbs)
6 sets of 10

Rx’d:  14:04

141010:  15:56 w/ DU scaled to SU

Modified, using 2x 12,5 KG DB
--
For time:
100 jumping jacks
21 DB front squats
21 DB push presses
100 jumping jacks
15 DB front squats
15 DB push presses
100 jumping jacks
9 DB front squats
9 DB push presses
SCORE: 13'14''
--
Still sore from all those lunges... but a fun WOD, nevertheless.
Done very early in the morning. 10 km easy run to end the day. 

Been a while since my last Crossfit workout. So, I started with the scaled down beginner workout. Got 6:14. Got the heart rate going so I feel good.

12:29 #75 Chris I have to agree. This was a total recovery workout. Hopefully I can sit tomorrow. 

For time
30 rounds of
3 strict pull-ups
6 push-ups
9 air squats
-18:06

As rx’d, 12:37.

Woof, that’s a lot of double-unders...again.  Had some good chunks, but shoulders got tight about halfway through each round.  Unbroken front squats.   Broke push press 15-6 / 10-5 / 6-3.  Maybe could have gone unbroken there, but didn’t have the stomach for it today.

48m/5'10"/180

Shoulder still jacked up…no overhead lifts. 
75 jump and tucks each round
95# front squats
44# kb unsupported bent over rows each arm
13:07

Good to be working out again after a week of skiing. 

59/5’8”/157

Thanks for a helpful and energetic rundown! :)

M48/5'7"/168#

♀ RX = 10:45

First workout back from covid....lungs were not on board.

Rxd 
16:20

10:32, used 40lb DB’s. Last was 10:53 with 95lb bar. 

Scaled to 50lb dumbbells 

15:43

m/51/82kg
14:17 Rx
Nice combo, thanks.

85lb bar
14:31

Thank you Denise for reminding me to stay calm on DUs: whenever I intense and tight, I tripped. DUs were the time suck on each trip it took ~10s to get back up again.

Scaled to 150 single unders. 
The rest as Rx

13:44

For time:
100 single-unders
21 front squats
21 push presses
100 single-unders
15 front squats
15 push presses
150 single-unders
9 front squats
9 push presses
75 lbs 10:31

M/47/6'2"/180#

Scaled to 95# the rest as rx'd 
11:45

Champions Club Scaling Notes

RANT
This is a perfect example of understanding that a workout you see posted is part of a whole, not it's own individual thing. You could look at this and think it would be a burner, but when you do it two days after lunges and running it might not come out the way you want. While the workouts ahead are unknown, the longer you do this you'll start to learn when it's a good time to dial it back on a workout and when it's time to turn it up. I definitely "coast" on a lot of workout and feel guilty about it, but this might be a good one to use as a recovery: it involves everything, goes through a big range of motion, and can be scaled to last a while.

WORKOUT THEMES
Medium and medium (maybe short, if you're sweet). Jumping with accuracy and elasticity, pushing with skill, squatting with an upright torso.

ASSUMED
You will not be working out with legs at full capacity today.

MAIN DECISION
Keep the rx for practice and miss the stimulus, or keep the stimulus and modify the movements/weight?

TECHNIQUE SCALE
As listed, lose the timer.

CONSISTENCY SCALE
Either do all the sets unbroken or start over, or mush everything into one round.

INTENSITY SCALE
3 rounds
42 box jumps (touch-and-go)
21 front squats
21 push press

MY STUFF
21:something I think. 210 singles, 75-lb. strict press and front squat. Used it as a recovery workout from those God forsaken med ball lunges.

GENERAL FEAR LEVEL: 7