CFWUx2 
10r
25db
@Mom's

Time 11:40

M/31/190
10 rounds even. Time wasted trying to get the DB in position. Done at the office where I can't drop anything, so that slowed me down. 

amrap'12
3 wpu 6 kg
6 ring push ups
9 2db fsq 15 kg
7 rnds + 5 reps

7 rounds plus 2 reps 
Rx’d

Todavía sin mancuernas de 16kg.
Con parallettes de madera para las flexiones de brazos.
Con 2 kettllebells de 16kg para pullups y squats.

9 rondas clavadas.

Después practique pra volver a la calma gradual el 11.1 con baston de madera y single unders. No me detuve y creo que el score de khallipa fue mejor que el mío por algunas reps. El nivel de Khallipa en 2011. Mamita querida, y encima no fue primero.

Estamos creando demonios de tazmania. 

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 remada alta
6 push-ups
9 dumbbell squats

♀ 5Kg  DBs

8R + 9

9 rounds plus 5 (49 yrs old)
compared to
9 rounds plus 12 (47 yrs old)

Beginner

13 rounds + 1 ring row 

6 2/3 rounds + 1 squat

9 rounds plus 2 reps as rx’d. Strict and unbroken. Mostly used instep/crossed ankle. Overhand and slow pull-ups and push-ups. 
Pr by 15 reps...indigestion hit me during warmup and that relieving burp never came...a little nauseous but kept pushing. Limited by cardio/indigestion...should’ve done this earlier/fasted. 

185#43%176cm

M/33/6’0/198

9 reps rX + 3

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

10+9 - Rx (first 6 rounds in 6-minutes, slowed down after. Upperbody stamina on push-ups and from holding the dumbbells on squats was hard.)

M/36/6'/170#

8+3 Rx

Been sick since 5/25. First workout back; took it easy.

Deo gratias

Rx: 10 rounds 

Doing the pull ups with the adjustable dumbells I have was hard to find a solid grip with my legs, I'm sure me being a sweaty beast didn't help 

7 sets. Used 20lb med ball for weighted pull-ups. 

m/49/86

Pull-ups 
25#

12r+2

8rnds 50lb DBS

4x10 DB power cleans, 45-50-50-45# DBs

Then Scaled to 20# weighted pull-ups, rest as rx. 
9 or 10 rounds

191105:  9 rounds, subbing 25# weighted ring rows for pull-ups 

59/5’8”/155

M/42/140lb

3 Weight Pull-ups (25)
6 Push-ups on DB
9 Air Squats (30s)

13 Rounds
*EMOM pace until the last two rounds

As RXd. 

11 (or 12?) Rounds + 3 + 6 + 1 

Was at 7 rounds at the halfway mark, but the back 9 really slowed down. Transitions mostly, but pullups and squats as well.

58 yo m 5’5” 153lbs

3 strict Pull Ups unweighted
6 DB Rows
9 DB Squats w/ 25lb DB’s

10 rounds in 12 min

110519: modified 36# vest with 35# db for sq...8 rounds + 3/-/-
Today: modified & SC 28# vest with 25# db for sq...11 rounds

@20lb DB's
9 rounds in 12 minutes
Used a lighter weight to enabling more rounds.. love the weighted calisthenics ... get a triple pump 💪 met con,gymnastics and external load all in 1 shot 

12+3 RX

Scaled to 30# DBs.

14 rounds + 3

As rx’d, 10 rounds + 2 push-ups (PR).

Used two sets of DBs – a pair of 40’s for the push-ups and 35’s for the squats and pull-ups - helped with transitions.  Unbroken pull-ups through round 8; used DB between thighs, but this is still not a great set-up – it slipped a bunch and scraped.  I think a rubber hex DB would be better than my metal hex DB.   Unbroken push-ups and squats.  Pushed through pretty well.

49m/5'10"/180

10+3
10 lbs for pull-ups
35 lb dumbbells for push-ups and squats

M/50 
rx 
9 rounds +3 reps

13 rounds/ 35lb DB
3 weighted pullups
6 dumbbell pushups
9 weighted squats 

M/24/180

5 rounds + 1 Rep in 12 minutes of:
3 weighted pull-ups, 25#
6 push-ups on dumbbells
9 dumbbell squats, 25# Dumbbells

Complete as many rounds as possible in 12 minutes of: scaled
3 strict pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♂ 35-lb DBs
9+6

20191105 10+2

11 rounds + 4 push ups
#45 dbs but 2-4-6 rep scheme 

10 rounds + 9 reps
25# DB for pullups

Scaled pull-up weight to 25# DB, otherwise Rx
12 rds

Wish I had compare to data on this.  Squats felt like they snuck up on me.

12min AMRAP: 12+2

3 weighted Pullups 
6 KB Pushups
9 KB Sqts

26lb Kettlebells 

GWU: .4mile jog w/vest.
Spiderman Stretch 
SPWU: SQT WU/ Push-ups/ pullups 
Build Up: mock round at low weight then wod weight

M/47/6'2"/185#

Scaled to women's rx'd 
9 rds + 3 + 6 + 3

"Rx"
Used plates with foot strap for pull ups
Push ups on small dumbbells
Squats with 2-35lb plates
Squats ate all my time

11 rounds + 3 pull ups = 201reps
M/30s/225lbs

Son(14):
Strict pull ups
Same push ups
Squats with 50lb sand bag
6 rounds + 9 = 117reps  

Modified, using 2x 12,5 kg DB:
--
AMRAP in 15 minutes of:
6 bent-over rows 
9 kneeling push-ups on dumbbells
12 dumbbell squats
9 rounds + 6 + 4. 
--
10 km biking before WOD. 
Peace.

Power scale, 12 min Cindy - 18 + 5

Heimdall C
Complete as many reps as possible in
10minutes of:
5 strict pull-ups
5 DB’s thrusters 22.5kg
-8R

12 rounds flat 
Rx

10 + 3 Rx

Was on pace for minute rounds until round number 7 or so. The squats snuck up on me. 

rx
9 rnds w/3 sec left
m/52/175
compare to
8 rnds plus 3/6
pretty happy

Rx’d:  14 rds + 3 reps 

191105:  12 rds + 3 reps 

Scaled to 25lbs
9 rounds + 1

25 lb db
8 rounds

25lb dumbbells
11 rounds* + 5 reps = 203 reps
*Lost count, may have been 10? Pretty sure it was 11...

Use 35 plate with strap for PU all else Rx 
12+Pull-ups and Push-ups 
Redid 6 hours later wore vest #20 used #15 plate and #25 DB 
11 rounds 

230522  8+14 Rx
191105  8+10 Rx

Intermediate Option:6+7
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♂ 25-lb DBs, use one for pull-ups

40/M. 12 rounds plus 2 pull-ups. RX
Deutschland 

7rds +3 reps, 35s for first 3, 25s for rest

Strict Pull-ups (everything else Rx)
10 rds + 8

Champions Club Scaling Notes

RANT
The more I'm using the grid/chart for scaling, the more helpful I'm finding it. But I also have a feeling I'm over-using it - especially the scaling for limiting factors part. The 10 General Skills are our best attempt to describe what is going on inside our bodies, but our body does not distinguish one from the other. It's not like in Pokemon where a challenge comes up and then all of a sudden Chris uses STRENGTH, it was not very effective! Or Chris uses AGILITY, his speed rose sharply! When you do a set of 9 dumbbell squats with 35# on each hand, your strength, your agility, your balance, your power, and everything else are working simultaneously to make it happen. I think there is more unknown about this stuff than known, and thinking we can shade one area without effecting the others is probably not realistic.

WORKOUT THEMES
Putting a focus on three basic movements and challenging them mostly through strength and stamina. Pushing, pulling and squatting with an emphasis on strength is also a theme.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - 2 rounds, 2 minutes of practice at each station
Strength - 10 rounds as listed, lose the timer, go as low as possible and slow on squats
Power - all-out Cindy for 12 minutes

MY STUFF
9 rounds even as rx'd

GENERAL FEAR LEVEL: 6