CFWUx2 
10:01
Shuttle runs in garage ~170ft

10 rnds
4 rope climbs; from stand to floor and back to stand
6x10m sprints
23:50

heavy accessory

Scaled, 2 times 2 m rope legless then rope pullups 12, 6 n 6 
14 min

Escalonado sin soga.

7min 50seg

Hice 5 Towel climb c 1 pull menton sobre las manos en cada towel climb.

El towel climb solo es muy bien reemplazo para la trepada sin piernas. Colgas una toalla asimetricamente de una barra con un extremo colgando mas alto que el otro. Agarras con el brazo extendido el extremo mas alto, y con el brazo a 90 el mas bajo. La pierna contraria al brazo extwndido esta flexionada con la rodilla altura caderas. La otra estirada. Como si lustraras la barra alternas esta posicion de un lado al otro.

Si a esta kocion le agregas subir el menton encima de las manos en cada towel climb tenes un sustituto aun mas completo que el towel climb solo. 

7:13 - 12’ legless climb from seated/200’ run

Hope the medial epicondyle feels good tomorrow! Did a 200m farmers carry with 35’s for a warmup. Then 12 ring rows, 12 rope rows, a climb with legs and 1/2 climb without, and then a full climb without. Ran 200’ between warmup elements. 

185#43%176cm

M/26/5'8"/170lb
CrossFit AFK

16:54 - Sc (12ft legless ropeclimbs from seated, 200ft run. Ran really fast. First two rounds in about a minute. Started round 7 around the 11minute mark. Last few rounds had to wait a long time to get my grip back.)

No rope, so subbed for 5 strict pull ups. 

10:05

Sub/Scaled to x7 L-sit pull-ups for each climb.

9:42

L-sits became strict pull-ups in the later rounds. 

SC to reg rope climbs, ~200' runs...check box kinda day. 10:32

58 y/o m 5’5” 155 lbs

10rounds for time of:
3 rope climb, lying to standing
walk 100’ + 2 flights of stairs
16:28

15 min bike
20 min treadmill 3mph 10 degree

flexibility

M 51/215/6’
7:00 regular rope climbs.

Modified: 
--
10 rounds for time of:
10 body-weight rows
10 hanging knee tucks
5 burpees
TIME: 19' 27''
--
Peace.

Completed on 220522 prior to doing 220522
Scaled
10 RFT
10 commando pull-ups (no rope and towels are falling apart)
170ft run
11:02

Didn't keep track of time but I felt like I was moving a bit faster than that.

Jenni Orr Finally. We were patiently waiting for her. :)

16:57 semifinal 2 (row, bench), women’s rx

10 Rounds 4 Time
1 Wet Rope Climb w/ J Hook
170 Ft. Run
11:30

Subbed 7 L pull-ups = 1 keyless rope climb

7:59

Rx’d:  7:29

M/39/170#/68”

Did 2 9’ (ceilings) climbs per round all else Rx (slight incline on driveway)
5:01
Redid 25 min later same scale 4:58

M / 38 / 84 kg

Beginner 4 mins

10rds: 7:21 (37degrees out)

1 Legless RC (12’) from seated position 
170’ Run
*hands hurt from rope with the cold temps

GWU: Full Body Rot./Jump Rope/burpees/run warmup 

SPWU: RC lying to standing/rope Pullups/Rope Climb/ legless RC

7 rounds for time of:9:13
1 rope climb, wrapping technique
Run 170 ft

Subbed 5 rounds 10 L sits pull ups and 400 ft sprints 
13:52

Champions Club Scaling Notes

RANT

WORKOUT THEMES
A test that's part of a bigger test. Using some cardio fatigue to challenge our pulling strength.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM		x

HEAVY

SCALING FOR LIMITING FACTORS
Strength - AMRAP in 10 rounds of: run 200 meters, 1:00 strict pull-up practice
Stamina - For time: Run 800 meters, 10 legless rope climbs
Endurance - For time: 10 legless rope climbs, sprint 800 meters

MY STUFF
7:something, did 100m runs in between

GENERAL FEAR LEVEL: 5