CFWUx2 10*45pp*3 5*95pp*2
3*30 6*25 7*20 8*15 9*10
117 lbs pp

next day
wu/		bike, slihps
skill/	2 db basics

wod/		5x3 min
			10 2db push press 20 kg
			max res wpu 30/25/20/12 lb slam ball/BW
			2 min rest
				8/8/8/9/11

post/	heavy accessory, crosser, bike
			

Rx’d
8
9
7
7
6

14-15-13-14-16 Wtd. pull-ups as rx’d, scaled push press because I was at Moms. 
Used 55lb. dumbells for push press (ub) 
Shouldve maybe done 12 reps here...

181lbs/43/176cm

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


12-12-13-13-15 reps at Rx pull-up weight and Sc to 145lb push presses. 

45# dumbbells for push presses

9 + 10 + 10 + 10 + 10 = 49 reps

(PPs all unbroken, could have gone heavier)

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Sc. 50reps

PP @55kg
WPU @15kg-12,5kg-10kg-8kg-6kg

https://youtu.be/WEtOeIZXeNs

4/4/5/5/6; all push presses unbroken rx

Been doing too much shoulder work so did bench press instead.  Pull ups without weights.
35-27-21-19-19
121 total reps

15-14-12-10-12

M/36/6'/170#

21/18/16/15/15 for 85 reps Rx
(All push press sets unbroken)

Deo gratias

10/125  Rx weight 8-6-5-8-9

115 lb push press
Weighted strict pull-ups:
10 lbs - 17
10 lbs - 13
5 lbs - 14
5 lbs - 14
0 lbs - 15

Rx

28-26-26-26-27 pull-up reps

Total = 133 pull-up reps

M 51/195/6’
Scaled the first two sets of push press to #115 the last 3 to #120.  
Intermidiate scale on the pull-ups.
10/10/11/12/12.

AMRAP 15 min
10 push press, 95#
10 inverted rows, high parallettes, bent knees

5 rds + 5 push presses

5 sets of 
10 strict press 
10 strict pull ups
75 lbs sets 1-3
80 lbs sets 4-5

Weird, both Saturday and Sunday's WODS are just "blank" (there's no text where the WOD description would normally be) on my browser. All the days up to now are normal. Crossfit HQ, anything weird going on with WOD posting?

Rx’d: 13-11-12-13-15= 64 total 

Rx

22
20
17
19
17

As RXd.

16, 15, 16, 14, 14 pull-ups. 75 total.

Heavy fun one!

RX
20-14
20-12
20-11
22-9
17-8
Not sure if it was a 3 minute ARAP  but that is how I did it. Good wod!

Rxd
10-8
10-8
10-9
10-9
10-10

Women's rx
pp-10/10/1
25# pu-5/4
rnds 2-5 were
10/10 push press
20# pu--6/6
15# pu--7/5
10# pu--9/6
5# pu--7/6
m/52/175
Wait, I did this WRONG!!!!! Erg.
I did--in a 3 min rnd, 10 push press/max wt'd pull ups/10 push press/max wt'd pull ups....
So I just did 101 push press @ 105#
61 pull ups

Scaled to 105# push press, and 25-15-15-10-5# weighted strict pull-ups
16-19-19-21-24 total pull-ups at each weight

Push-press unbroken.  Pull-ups were broken a lot, especially toward the last 30-45 sec of each round where they got down to single reps.

scaled push press to 135lbs

11, 12, 15, 16, 18 on the weighted pull ups

72 reps total

Scaled to 115lbs push press and 30-25-20-15-10lb pull-ups 

14-12-13-13-12

51/174
10 One Arm Push-Press KB 32kg
PU RX
15, 15, 13, 12, 16

SC to intermediate...135#/30,25,20,15,10
4/6/6/5/8 reps

108 strict weighted PU reps Rx'd
Push-press unbroken 
PU: 23-21-20-22-22 - one or two triples, some doubles and then a bunch of singles
m/53/5'11"/190#

Scaled
Double Kettlebell Press all rounds w/25 lb bells
Pull Ups with mixed grip
R1 8 @20lbs
R2 11@15lbs
R3 13 @9lbs
R4 15 @7lbs
R5 19 @ body weight > strict
general comment: don't get  old kids...

Push Press 95 for 2 rounds and 85 for 3 rounds
Ring Rows for all rounds
2 sets of Push Press and Ring Rows per round
10-15, 10-15
10-12, 10-12
10-12, 10-12
10-12, 10-10
10-10, 10-8

Rx
Used vest weighted with 5s, taking one out each round 
81 total weighted pull ups + 50 push presses @155lbs
M/30s/225lbs

Son(14):
30 total strict pull ups + 25 push presses @95lbs

10 reps @105# Push Press / 25-20-15-10-5 Weighted Pullup
3-5-7-7-8 Reps

Modified:
--
5 rounds of:
1-minute max-reps of DB push presses with 2x 14,5 KG DB
2-minute max-reps inverted rows 
13/20 + 12/19 + 11/21 + 11/21 + 12/21 = 59 / 102 reps
--
Peace. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium weight and medium duration.  Kind of a max effort day but using stamina to limit the output. Pulling with a strength emphasis and pushing with a skill emphasis.

ASSUMED
My pull-ups with 35-lbs. look different than my pull-ups with 25 lbs.

MAIN DECISION
Keep the weighted movement or keep the pull-ups?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 push presses
15 kipping pull-ups (modify ROM)

CONSISTENCY SCALE
AMRAP in 15 minutes of:
5 dumbbell strict press
5 weighted/strict pull-ups

INTENSITY SCALE
AMRAP in 15 minutes of:
10 push press
10 weighted knees to elbows
*practice strict pull-ups in the warmup

MY STUFF
10-9-8-7-6-5-4-3-2-1 reps of: dumbbell strict press #35, and strict pull-ups. 11:33

GENERAL FEAR LEVEL: 4

Five 3-minute rounds of:
10 push presses
Max-reps weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.
10-11
10-9
10-11
10-12
10-16
totals 50-59 ,109 reps

♂ push presses 115lb, pull-ups 20-15-10-5-0lb