CFWUx2 
4r +40wb +10*25ft shuttle +3 rope 
(Kept increasing reps in r5 -didn't read carefully enough)

three rest days
wu/		bike, slihps
skill/	balance board

wod/		tc'25
			8-16-24-32-24-16-8
				wbs 6 kg
			4-8-12-16-12-8-4
				2x15m shuttle
			3-6-9-12-9-6-3
				s2f2s rope
			5 rnds + 24 reps

post/	walk, crosser, stretch, bike

completa la de 32

as RX male but rope at 14 feet

At 25 rounds completed: 8 +16+24+32+24
And broke at 16wball and 1 run 

WOD completed in 30:55

First time doing rope climbs! Upper body strength updated🦍

Male Rx 24y175cm84kg

Made it through one double up after the 8 shuttle runs on the second round of 16 wallballs. (almost 6 rounds complete) 25 cap. 12’ double-up rope climb for each “climb”. Ran around a corner for the first and last 25’ of each round of shuttle runs (more like 35’). 

This seemed like one I should be able to finish under 25m, but double-ups took it out of me! Also had to deal with a puncture wound from hitting my hand on a roofing nail on a rope climb on round 5. 

183/43/176cm

22 min flat

Scaled: No rope climb so double the reps of horizontal ring rows.

Awesome workout

Ring rows unbroken.
Shuttles got slower in the longer rounds.
Wall balls were
8 ub, 16 ub, 19 +5, 16 +10 +6, 16+8, 16 ub, 8 ub

M/ 37y/ 174cm/ 75kg

Rx. 23:22

https://youtu.be/AoNt1eEzoLM

M, 48, 138 lbs, 5’-5”
As Rx: completed in 22:35
good even pace throughout. 
for me the wall balls zap me so I worked to break them up to keep any rest at a minimum. I would typically do 12 at first then repeat with 10 reps and so on. Very little time on breaks this way. The runs were done steadily just grinding. No breaks.
Rope climbs were all singles but only 5-8 seconds between jumping back up. Rope climbs were a good break from the MetCon and I tried to make them more pulling than typically and not use legs quite so much as the rest of the workout was leg heavy.
good workout. I had no pre thought out goals just go out and push steadily and no big breaks/ pauses. 
wall balls were done on my tree branch so accuracy was key, no wall. If I was short I would completely miss and no rep. 
good workout… looking forward to doing this one again later when it’s even warmer out. 

Made it 9 shuttle runs into the set of 12. 
phoned in the rest and finished at about 36:26

Too lazy to hang rope from tree today so hung it in 10 ft in garage and did 2 ascents to 1 rx climb. 

As rx’d, 25:17.

Everything but the last rope climb at the 25 minute cap.  Maybe could have pushed a little more at the start.  I paced this b/c I wasn’t sure how the shuttle runs would add up.  Did wall balls in sets of 8 but felt good and started taking bigger chunks in the set of 32.  Had a couple false starts on rope climbs that slowed me down, but otherwise these went okay.

49m/5'10"/180

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M/36/6'/172#

20:40; subbed 10' legless rope climbs from seated position 

Deo gratias

Mens, 12’ rope

21:21

11’ rope

192 reps

Rx, 165 reps

Substituted 4 Towel Pullups for each Rope Climb.

Completed in 24:12
I had some energy at the end as I paced myself, expecting the Wall Balls to do me in.  I learned a new technique on how to do wall balls that helped a lot.  I broke the round with 32 wall balls into 2 sets (20 + 12), otherwise all wall balls were unbroken.

18:14 rx
M/53/5'11"/175lb

20:55 RX 

16:40
subbed rope climbs with 4 towel pull-ups/rope climb and thrusters 2x #15dbs for wall balls

22:38
12ft rope climb 

17:36

19:53 RX

Nice!!!

Subbed 5 commando pull-ups for each rope climb.
Completed 2nd round of 24-12-3(15) before I had to stop. I still had roughly 3 minutes to spare, but I ran out of time to cool down and get ready for work.

Modified:
--
DB Thrusters @ 2x 12. 5 kg  for wall balls
1 burpee for each shuttle run 
7 hanging knee raises for each rope climb
TIME: 25' 41''
--
10 km easy run early in the day.
Peace.

Sub 5 pull-ups and 5 k2e per rope climb 
All else Rx 

Time cap - completed second round of 12 shuttle runs + 5 pull-ups 

207 reps at the time cap Rx'd
Final rope climb complete at 25:10
m/53/5'11"/190#

12’ rope

19:33

M 51/195/6’
23:30 as rxd.  That was tough.

no rope or wall ball. subbed x5 air squat + x5 K2E + x5 pull-up for each rope climb. subbed barbell thrusters for wall balls. 

28:02 when the dust finally settled. was through the x8 shuttle runs on the back-end at 25:00. didnt have much in the tank today. shuttle runs were more like shuttle jogs.

Rx’d: 25:57
203 reps at 25 min cap
Me before workout: “Why is the time cap so high?”
Me after workout: Calling the police to report oxygen theft 😵

24:12. No rope at work so subbed 5 C2B pull-ups with slow negative for each rope climb. Total gasser. 

Performed with target on 9' ceiling, shuttle sprints in basement and rope climbs 3:1 rope pull-up, foot pinch and stand.
18:50

Son(14):
Same other than laying to standing with rope pull-up, 1:1
23:50

Subs:
dumbbell thrusters for wall balls (2x 16lb dumbbells)
5 L pull-ups per each rope climb (5-10-15-20)
20:55

18:34 9ft ceiling wall ball and rope climb doubled the climbs 

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

19:50 - Rx (Wall-balls were brutal. Needed to be faster from one rope climb to the next)

Scaling:
Intermediate athletes can complete this workout as prescribed and just stop at the 25-minute cap. Choose a medicine ball that allows you to complete the large middle rounds in no more than 3 sets. Consider reducing the number of shuttle runs.
16-lb med-ball
25 min Time cap at the second set of 16 wall-ball shots

19:14 Rx

RX:11'19''.
https://youtu.be/30a24yTyib8

Champions Club Scaling Notes

RANT
In the last 6 months or so we've done a lot of practice with footwork on shuttle runs, as luck would have it. I'm not sure the best way to put this in words without doing a demo, but I'll try. First thing is get your feet off the ground as fast as possible; trying to plant hard and push off is a recipe for injury and also will slow you down. Second, stay in a straight line; if you loop on the way back you are losing the potential for a better falling angle. And last, unless you're in a football combine don't plan on the turns saving you a ton of time, so if you're in doubt, slow down for the turnaround so you can make sure to get points 1 and 2 right.

WORKOUT THEMES
Long and light. Stamina plays a big factor, but not quite enough to keep intensity down. Odd objects and running with constant interruptions to your rhythm are also themes.

ASSUMED
You won't waste time trying to remember/reference how many reps to do next

MAIN DECISION
Testing day or regular training day?

TECHNIQUE SCALE
4 rounds, 2 minute stations for all 3 exercises

CONSISTENCY SCALE
AMRAP in 25 minutes of:
25 wallballs
15 shuttle runs
5 rope climbs

INTENSITY SCALE
5 rounds of:
100-meter sprint
15 wallballs
1 rope climb
*rest 1 minute between rounds

MY STUFF
Didn't get to this one in time so I did a different one

GENERAL FEAR LEVEL: 7?