9, 11
7, 12
7, 12
7, 11
6, 11
Used 50 lbs. dumbbells. Did pull-ups right presses. 

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

12-11-10-10-10 - Sc to 95lb (73% of my 1RM press, 55% of my BW)
24-22-20-20-20 - Rx Tried to double the reps from what ever I did for press. 

Scaled to: 5 rounds for reps
bench press 2.5lbs over 3/4bw into
straight legged strict ring rows

12/15 didn’t go to failure on bench but close
12/15
12/15
10/13
10/13

BW 190

M/36/6'/178#

Shoulder press: 13/12/10/10/9
Strict pull-ups: 16/14/11/11/12

*4:00 rest between sets

Deo gratias

Modified: 
--
5 rounds for max reps of:
DB shoulder presses @ 2x 15kg
DB bent-over rows @ 2x 15kg

> 8/13 > 9/13 > 8/10 > 7/10 > 6/10 = 38/57
--
Peace. 

Intermediate Option

40 kg (88 lbs) Shoulder Presses
Butterfly Pull-ups

11/14
11/15
11/16
11/17
11/21

Intermediate 
12/20
11/20
8/15
8/16
8/12

95lbs Push Press
Pullups

12/15
12/15
10/12
10/12
8/8

SP: 105# (60% bw), PU: strict
13/13
8/12
8/10
7/10
7/10
M/53/175/5'11"

separated sets, E2MOM, 30# dbs

12, 12, 10, 10, 8
12, 12, 11, 10, 8

Bw 170lbs
Shoulder presses @95lbs [last round 75lbs]
7/4/6/5/12
Pull ups
15/15/11/9/11

M/43/140lb

RX (3/4BW + Strict PUs)
7+20
8+20
7+19
8+18
8+17

145lb strict pull up
7/13 7/8 6/6 4/6 4/6

6-12 strict 
6-10
5-10
5-8
5-8

Rd 1 : 4/15 (4/3 bdw)
Rd 2 : 15/11 (1/2 bdw)
Rd 3 : 12/8
Rd 4 : 8/7
Rd 5 : 8/7

https://youtu.be/D_0rfgGyPbc

95# 10 9 8 8 9
green band 4 strict then 6 Kip 

44kg
Round 1: 2, 17
Round 2: 3, 14
Round 3: 4, 11
Round 4: 3, 12
Round 5: 3, 11

Shoulder Press (95lbs) BW 175
17/13/11/10/8

Pull-ups (strict)
20/14/15/11/11

Not in the mood for today. 

95 lb
12/20
12/21
10/7
5/7
6/3

Shoulder presses were max effort.   Pull ups were not.   1st 2 rds were kipping.   Last 3 strict.

SP Lynne. Just did Lynne last week, so subbed ring row for pull-up. Used 115 SP. 
SP 7,6,6,5,5
Row 10,8,8,8,8

The CF L1 hosted at CrossFit 360Vida was phenomenal!
Chad and Chris were exceptional in the delivery of the seminar and the amount of value and insight they provided was truly top shelf!

The Value the Chad Theron and Chris Oman give the CrossFit community in South Africa and Africa as a whole is exceptional! Please keep up the awesome work and I look forward to working/learning with both of you again in the future!

RX
5/10
5/8
6/8
4/6
4/6

Scaled 
5 rounds for max reps of:
KB’s 44# shoulder presses 
Strict pull-ups 
10/8
11/7
10/8
10/8
11/6
2 min rest b/tw rounds 

Rx’d 80kg bw 

60 kg (5 min rest)
Round 1: 6/10
Round 2: 8/10
Round 3: 7/9
Round 4: 7/8
Round 5: 7/ 10

Scaled the weight 
2@135 10 reps 1@155 8reps 2@145 8 and 7 resp 
All sets 15 pull ups

Intermediate at 95#
12/15
12/15
12/15
10/13
9/11

Pull-ups were strict except for last 3-4 reps. SP strict. Roughly 3 min rest between rounds.

Rx
165lb SP & strict pull-ups
6/13
5/11
5/10
5/10 (hammer grip)
5/10

M/30s/225lbs

Son(15 & 175lbs)
Intermediate
90lbs SP & strict pull-ups
6/10
6/6
6/6 (hammer grip)
6/4
7/6

95lbs and strict PU

12/6
10/6
8/4
9/5
8/4

5 rounds for max reps of:
85# barbell shoulder presses 
Ring rows
12/10
10/10
10/10
10/10
10/10

12/15
12/13
10/10
11/11
10/11
Strict Shoulder Presses
(0.55xBW or 70% of my 1RM. 75#s) 
Strict Pull Ups
F/5’5”/135#s/25yo
My arms were killed after round 1. 🤣
Did C&Js before this workout. 
5x5 @ 80% of 1RM (125#s)

Intermediatish  @ 85# and strict pull ups:
14-19
12-15
11-12
11-13
11-12

M/170#/68”/39.5 y

85# strict press
strict pull ups on yoke fat bar
14/9
14/9
11/8
10/8
9/7
2:15 rest after pull ups for each round
m/52/175

scaled to:
50 lb dumbbells shoulder press
strict pullups

11/14
10/10
7/7
6/6
5/5

2 min rest between rounds

95 lbs (1/2 bw) / strict pull-ups 

10/15
9/11
8/10
8/10
8/10

3/4 bw
10-12
10-12
10-12
10-10
8-10

killer 

Roughly 50% bw and strict pull ups
10-12
10-11
10-11
10-10
10-10

50% BW SP and strict pull-ups 
10-12
10-11
10-10
8-10
9-10

60/5’8”/155

Shoulder Press 50 Kg
85 Reps

Strict Pull Ups
88 Reps

5 rounds for max reps of:
1/2 bodyweight shoulder presses
Pull-ups

11-7
12-7
10-7
10-7
10-6
53-34

BW 171 did 125, strict PU no leg swing and paused at bottom 
7/11
9/12
10/12
10/12 
10/22kipping
Wife BW 82 did 25 and ring rows 
4/8
4/6
6/10
5/10
8/5

100#...
Str press: 10/7/8/8/8
Pu: 11/8/8/8/10

85lbs bar (~60%), kipping w/ hammer grip, 3min rests
12 / 17
13 / 16
11 / 13
10 / 13
7 / 10
53 / 69

Champions Club Scaling Notes

RANT
Mike Leach man... that's a tough one.

WORKOUT THEMES
Gymnastics and weightlifting. Pushing overhead, pulling with skill, max output followed by a lot of recovery but not full.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

TECHNIQUE SCALE
AMRAP in 12 minutes of:
12 push press
12 kips (or modified ROM kipping pull-ups)

CONSISTENCY SCALE
5 rounds
1:30 max reps strict pull-up
1:30 max reps strict press

INTENSITY SCALE
As is, don't rest in between.

MY STUFF
Went back and did Filthy Fifty. 17:20, not a pr but not checking the box at all. Knees to elbows got me more than usual.

GENERAL FEAR LEVEL: 6

5 rounds for max reps of:
1/2 bodyweight shoulder presses
Pull-ups banded
100 lbs shoulder press
13-17,11-13,10-11,10-12,11-13.

Globo wod: dumbbell sub dumbbells that add to 50-60% bodyweight, or sub handstand pushups (bodyweight sub). If the pullup bar isn't conducive to kipping do strict pullups.

Intermediate scale @95lbs. 75% BW is too close to a 1RM.  Completed following 12/12 wod. 

11-10
9-10
7-8
8-7 strict
11-8

rest in the overhead position!!!

12/12 was quick but I’m still sucking for air! Damn. 

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