Hard Cindy
	 amrap'20
3 strict pull ups
8 push ups
13 asq
+ 3,5 kg west
	   15+3

7 rounds plus 4 reps 
Rx’d

Rx  plus (not on purpose)

45lb squat AND 45lb pullups
Did not realize it was 35lb pullups

8 rounds + 1 pullup

M/27/5'8"/170lb
CrossFit AFK

9+6 - Rx (Last time was 8+3 - Rx. Push-ups felt better this time. Pull-ups felt harder this time.)

13 rounds + 5 reps
Rx with strict weighted pull up

9 rounds + 5 reps RX.
If I had moved my box closer & quit texting my friend getting ready for his first BJJ competition today; I would’ve been able to hit 10 rounds. 😂Finished the 10th round after the time cap. 

9 rounds as rx’d. Mixed-grip singles through the pull-ups, used a belt with chain and 16kg kb so a little over 35lb total. Unbroken push-ups through round 4 or 5, the 6/4 until round 9, which was 5/3/2. Slow and steady on squats until the last round, which I had to sprint(hugged a 45lb iron plate). 

180#/43%176cm

Accidentally did the row Cindy again...
Rx 3 rounds + 500m/12/20/30

5 rounds+ 15 reps 
20lb pull up 
45 lb  sq

8 rounds + 1 pull up. 

15# db, all else RXd

10 rounds + 3 pull ups (used 20lb vest)

6 rounds rx and 3 pull-ups 

Intermediate, black box

6 rounds + 1 pull-up

M/36/6’/175#

9 rounds Rx

Deo gratias

Rx
M/22/5.75

10R

8 rds + 5 pull ups

M 52/195/6'
Used #15 dumbbell on the pull-ups and a #25 plate on the squats.  Pushups were from a 30" box to parallettes like in the video.
10+2.

Beginner:

4 rounds.

Assisted pull ups, push ups, air squats.

m/38/222#

12 rounds + 1 rep 
Rx

12+15
Pullup w 20# vest
Pushups 12" box + vest
Air sq vest + 30# sandbag
M/55

Completed after 10/17 squats. As RXd. 

10 rounds + 3 pull-ups. 

pull-ups had the most pauses, but squats were fatiguing as well. Push-ups all unbroken!

11 rounds
10 lb DB, 20" box, 25 lb plate 

12 rnds Rx
M/35/197

10 rounds RX

8+5
strict pull ups (3)
18in box fir push ups 
15lb plate

500m run pre and post

M/39/160
8 rounds

Modified:
--
AMRAP in 20 minutes of:

10 DB bent-over rows @ 2x 12.5 kg 
10 push-ups 
10 squats holding a 12.5 kg DB

> 11 rounds
--
Peace.

9+5+1 at women’s settings. Last was 10 even. 

Rx

8 rds + 3 reps
35# plate on a belt
push-ups from 30” to perfect push-up handles
squats with 45# plate

Rx   14 rounds


*Pull-ups with DB, unbroken
*Push-ups 5/5 until last round
*Squats with Plate on Back

10rds 30# wallball for pull-up 

12 Rounds yesterday, my legs hate me today...

Today's trail run in the mountains will feel special 🤣

Women's Rx
11rds+2

11 rds pull-ups subbed chest to bar. All else rx’d 

Intermediate'ish - feet on bench (tallest platform in the garage)
12 rounds

No compare to data.  Push-ups and squats unbroken.

10 lb pull-up, push-ups from 24” box with hands on DBs, 35 lb goblet squats

7+1

Rx’d:  15 rds 

200218: 12 rds +  5 weighted pull ups.

140103: 10 rds + 3 weighted pull-ups 

Rx
35lbs of plates in a vest for PUs, feet on 30" box and 45lb plate on back for squats
11 rounds + 1 pull up

M/30s/225lbs

Son(14)
10lb dumbbell for PUs, feet on 24" box and 35lb plate
5 rounds + 3 reps
Very limited by pull-ups, spent almost entire workout doing them

Lee (Rxd) 11+5 Rds
Noah (2-6-9 Rep skeem with 10kg) 10Rds

Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 push-ups with feet on a box (24 inch box)
15 squats holding a plate (25lb plate)

8+ 3 pull-ups

Nick Burns…nice!

Mike A…more rounds with more weight…👏🏼!

15# pull-ups, 24” push-ups, & 26# kb squats
13 rounds+ 9 push-ups = 404 reps

200218:  11 rnds + 3 push-ups, same scale
140103:  9 rnds + 12 squats, w/ 20#, 32”, and 35#

59/5’8”/155

Rx 11+5 for sure but I think it was 12+5 
Afternoon #15 PU 20’’ box #25 plate 8 rounds 12 min. 
Wife Ring Rows, reg. PU, no weight squats 7 rounds 13 min. 

11 rounds

strict weighted pull-ups 35lbs
30” box feet elevated push-ups
45lb kettlebell squats 

10lbs dumbbell pull-ups
24" box
1 pud kettlebell squats
11 rounds + 5+2 = 337 reps

Meh- expected 12+. Didn't find my score from last time.

Intermediate

9 rounds + 5 pull-ups

Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups 15 lbs
10 push-ups with feet on a box 24"
15 squats holding a plate 15 lbs
7+5

15 rnds completed with 28 seconds left. 
Sub: 50lb dumbbell as a sub for the 45lb plate. 
m/35/215

Scaled to 
20 min amrap
5 pull ups @ 25#
10 push ups--feet on 24" box
15 squats @ 35#
9 rnds plus 5 pull ups
m/52/175

compare to
Women's rx--  25# strict pull ups/24" strict push ups/25# plate sqts
8 rnds plus 11 sqts
finished 9 rnds @ 20:04
m/50/175
compare to was rx
9rnds plus 5 pull ups

Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups 4,5 kgs
10 push-ups with feet on a box
15 squats holding a plate 7 kgs
♀ 10-lb pull-up, 20-in box, 15-lb plate
♂ 15-lb pull-up, 24-in box, 25-lb plate

That one was insane ! I absolutely love this website - or hate it when I'm practicing haha...
Thanks for everything !

NatureChaussures

Globo scale: If you don't have a box using a bench, bed or another object to elevate your feet is OK. Use  2 25lb or 15lb dumbbells for the weighted squats if no plates are available. If you want you can do the pushups on the dumbbells you are using for the squats. Do heavy lat pulldowns if a pullup bar isn't available.

Bodyweight sub: 5 l-sit pullups, 10 elevated pushups and 15 squat high jumps.  If there are no objects to elevate your feet available do clapping pushups today. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A variation of a benchmark test that emphasizes strength. Pulling, pushing, squatting, range of motion.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x

HEAVY

STRENGTH SCALE
Keep as close to rx as possible, drop the number of reps per round - also maybe do a heavy back squat for plate squat

SPEED SCALE
Regular Cindy

STAMINA SCALE
4 rounds of:
2:00 weighted pull-ups
2:00 push-ups on a box
2:00 squats with a plate

MY STUFF
Mary with strict pull-ups and held onto pole for pistols. 7 rounds and some change

GENERAL FEAR LEVEL: 6

Sounds an awful lot like Level Method. A solid system with thousands of data points that keeps people safe and working out according to their abilities. Our coaches and members love it!

Stephane killing it! Rubio is a stud! Ok, let's get this podcast going! Great content!
CrossFit Podcast "Coach to Coach". Exploring the history of training, progressions coaches use, how they apply the methodology we all know and love in their community, what they do with their members and more. Seems to bring value to affiliates everywhere and also coaches everywhere who are curious and eager to learn. When you don't have formal guests from outside or inside the community then get some L1 staff on and talk through coaching as a lifestyle/ profession or answer questions from the community. The best and most impactful memories I have are conversations with other "Redshirts" at Saturday night dinner. If we can professionally create a conversation like that with our pro's, I think others will love to tune in! 

Funny enough I printed the levels chart few weeks ago and try to check the marks. Also I follow this guy on Instagram and didn‘t know it‘s his gym I have the chart from. Also funny that I‘m a raging bull in some and a mere steer in other things…

A great system, too, is The Level Method...we've been using it at our gym since early 2019, to Assess, Address, and Progress our team's fitness and health.
https://www.levelmethod.com/