24 reps 
Subbed seal walks for HS walks

M/27/5'8"/175lb
CrossFit AFK

42 reps - Rx (9 muscle-ups, pressing muscles were wooooped)

Attempted intermediate: 7 muscle ups in 15m

Did the full official warmup except the last buildup set of front squats which I ran out of time for. First set of 9@185 smoked me. Probably didn’t hit depth on rep 9 but called it good. HSW in unbroken sets of 25’ with one redo after 2’. 

3/3/1 muscle ups. This smoked me from a work capacity standpoint because of the front squats, otherwise might’ve finished. 

Also kind of smoked my shoulders on the “warm-up”. Good training nonetheless. 

44/176cm/180lbs

Skiing last week. Completed a variation today, Saturday 3/25:

9 front squats, 155lbs
6x 25 shoulder taps, wall-facing (150 total)
15 front squats, 135lbs
15 strict pull-ups
15 assisted ring dips (to 1/2 squat)
21 front squats, 95lbs
15 HSPUs wall-facing to abmat
14:15

Note: shoulder injury from skiing (suspect deltoid tendonitis) avoided deep ROM, really needed dip assist

WARM-UP 
2' bike erg
Hips / shoulders prep

5 muscle cleans 
5 front squats 
5 press

4 Power cleans 
4 front squats 
4 push press 

3+3+3 @60k
2+2+2@75k
1+1 @85k

STRENGTH 
3x5 front squats (85/90/95k)

20 back squats UB @90k

SKILL
5' wall facing HSPU 

PREP 
1 squat clean 90k
2m HSW
1 bar MU

WOD 
FT :
9 front squats 90k
9m HSW
15 front squats 75k
15 bar MU
21 front squats 50k
21 wall facing HSPU 
14'31

COOL-DOWN 
2' EZ bike 

SC int'ish...9/15/21 fsq @ 185/135/95, 6/9/15 sets of 25 🧱 facing sh taps/PU&dip/HSPU to 2" mat...got to 9/6/15/9/-/-

14'40 

9 reps front squat 82,5 kg
6 Handstand walk 25 feet
15 reps front squat 60 kg
15 bar muscle ups
21 front squat reps 43 kg
21 strict Handstand push up

57, 5'11", 200 lbs 
1000 m row 4:15, 6 rounds at 25lbs. 25 lb dumbell couldn't keep arm straight. Subbed 40 crossovers to 80 singles.

Female Rx but with only 9 muscle-ups

15 minutes

19:34 intermediate

Beginner option:
For time:
9 front squats, weight 95#
25 each arm battle rope
15 front squats, weight 65#
15 ring rows + 15 push-ups
21 front squats, weight 45#
21 push-ups

not sure the exact time bc my watch was turned off twice during front squats. Defiantly sub-10 minutes though…sub-8 but can’t confirm. 

M/37/6’/175#

Scaled to:
9 front squats 185 lb. (unbroken)
10 15’ handstand walks (8:00 to complete)
15 front squats 135 lb. (two sets)
9 strict ring muscle-ups (doubles and singles)
21 front squats 95 lb. (two sets)
12 chest-to-wall handstand push-ups

Finished two C2W reps at 15:00
17:13 total

Deo gratias

Intermediate Scale

As rx'd, 12:58.

Unbroken front squats from the floor for all sets.  HS walks a little better, and got better as I went on; just need to keep doing these regularly.  Struggled a bit on muscle-ups – some interference from the front squats maybe, was having a tough time getting a high enough pull.  Had a few transitions that were shaky and actually failed 2 MUs as well.  Chest-to-wall HSPUs are definitely harder – broke these 8-4.  Came into this thinking the weights would slow me down, but it was the gymnastics.

Intermediate option scaled
9 front squat (2@70kg, 7@50g)  - struggle with wrists flexibility
9 wall walks
15 front squat (50kg)
9 muscle up ( jumping from floor 1.5m height)
21 front squat (40kg)
12 chest hand stand push up (70 to 80 degree inclination 

Total 12:20

17:13
185 x 9
27 Shoulder touches
135 x 15
9 Pull-ups/Straight bar dips
95 x 21
12 HSPUs

M/38/5'9"/193

cap + something i dunno finished at 
 
15:47 RX 

performed in globo gym changed my own plates run around to different rooms for muscle ups and also for a wall to do hspu yall know typical globo gym nonsense if you know you know. 

Did women's weights and scaled upper body stuff, got to 12 fs in the last round

Modified, using 2x 15,5 kg DB throughout
--

21 DB  front squats
9 DB overhead carry, 7 meters 
15 DB front squats
15 + 15 inverted rows & bench dips 
9 DB front squats
21 DB push presses

> 19'20'' (15' mark just before round of 9 squats)
--
Peace.

32:19
Subbed bar MUs and fell a lot during HSW.

Notwithstanding the 15 minute time cap, I wanted to try this as Rx’d as possible.

I was at 9 Front Squats and 8/9 of the HSW at the 15 minute mark.

Beginner option:
For time: 12:05
9 front squats, weight 65
9 bear crawls, 25 feet
15 front squats, weight 35
15 bar rows + 15  pull-ups (misread original wod)
21 front squats, weight 35
21 hrpu

57, 195 lbs, 5'11"
9 fs 50 lb kb
500 m row
50 cf sit ups
15 fs 50 lb kb
500 m row
50 cf sit ups
21 fs 30 lb kb
500 m row
50 cf sit ups

15.10 

Did intermediate version modified
9 FS @185
6 sets of 25 handstand (on wall) hand raises
15 FS @ 135
9 Ring muscle ups (toes on ground)
21 FS @ 95
12 strict HSPU

18:08

For time:
9 front squats, weight 1
9 scales wall walks 
15 front squats, weight 2
15 jumping pull ups + 15 jumping dips 
21 front squats, weight 3
21 push-ups on knees

95, 65, 45 lb
9:15.56

Scaled:
Db squats front rack 9/15/21 w/50/45/40 lb dbs
60 foot handstand walk
15 assisted muscle ups
21 strict hspu

12:32

Scaled 
9 FS 185
9 wall walks
15 FS 135
9 (2 Pull-up + 1 ring dip)
21 FS 95
12 pike pushups

11:27

For time:
9 front squats, 95#
9 handstand wall walks
15 front squats, 65#
15 strict pullups
15 strict ring dips
21 front squats, 45#
21 V push-ups

9:53
Couplet splits: 3:42/3:42/2:28

For time:
9 front squats, weight 1
9 bear crawls, 25 feet
15 front squats, weight 2
15 ring rows + 15 assisted push-ups
21 front squats, weight 3
21 push-ups
115-100-80 lbs
12:37

Long one this morning: Heavily scaled version of IQF Test 1 + our Bulletproof workout.
IQF Test 1 (scaled)
9 FS 165#
9 OH DB Carry 25', 55# DBs
15 FS 115#
15 CTB Pull-ups
21 FS 95#
21 Strict push-ups
14:30

~10 min break

Bulletproof
13min AMRAP
8 WBS 14# medball 10' target (all that was there)
6 Burpees
100m run
8rds + WBS and burpees (finished 9th anyway)
3min rest then
8 RFT (13min time cap)
8 box jump (24")
6 DL 185#
20 KB Walking lunge (35# KB)
6rds + BJ and DL at time cap (finished 7th anyway)

Scaled the IQF Test heavily because of the Bulletproof, and that HS walk and HSPU still not happening (left elbow).  I am sore and tired after all that.  What a way to start off Saint Patrick's Day!  Mad respect for all who can hit that IQF Rx!

Intermediate scale weights. Subs for gymnastic movements. x30 Piked box wall walks. x27 kipping pull-ups + parallel bar dips. x12 Piked HSPU.

14:54.

All lifts from the ground which implored me to will myself to x9 unbroken FS at 185lbs, must be a PR. Didnt race through this one as fast as I could have but it was still a doozy. Much respect to you RX animals out there.

Intermediate scale, timecap 15 min:
8 chest-to-wall HSPU 

Globo wod:  a difficult one to say the least.  Most of aren't doing this one for submission however if you are (or are practicing for next year or AGQF) get a registered judge and closely read and follow the directions at games.crossfit.com, and observe the submission windows.   Now for most of you, the substitutions.  If you are using iron plates today it's OK to use a rack.  Dumbbell subs men 85/70/50lbs; women 75/50/35lbs db front squats. Handstand walk can be broken down into 5 or 10 feet segments for smaller gyms.  2 wall walks per length can also be substituted, as well as 9x 25ft dumbbell overhead carry or accumulate 3 minutes of dumbbell overhead holds (60-70% bodyweight total for the dumbbells).  Ring muscle ups subs are 3/3 bar dips and kipping pullups, or 2/2 ring/TRX dips and chest to bar pullups. Subs for hspu are dumbbell strict presses using the same dumbbells as the overhead holds or carries.  Scale weight as needed to maintain form and speed in the workout.

Got only upto 125' hs walk .... 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A portion of a big test designed to weed out the really fit people from the truly elite. Squatting with an upright torso, pushing, changing orientation, scaling an obstacle

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
							x
HEAVY

SIMPLICITY SCALE
AMRAP in 12 minutes of:
9 front squats
12 handstand push-ups

STRENGTH SCALE
AMRAP in 12 minutes of:
1 front squat
1 strict muscle-up

STAMINA SCALE
For time:
45 front squats
45 pull-ups
45 handstand push-ups

MY STUFF
Didn't get to this one in time so I actually did sets of 5 front squats at 175 in between cleaning stuff... which is the equivalent of Shaq practicing free throws between eating Zone balanced meals.

GENERAL FEAR LEVEL: 7?