sub 1000-m c2 bike
23:55

15:56 RX

M/40/5’9”/195#

17:46

Intermediate, 20 minute timecap

3 1/2 rounds

14:39

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

14:13 - Rx (rounds 1 and 2 = zoom. rounds 3 and 4 = doom.)

M/43/140lb

10:52 RX (Strict Ring Dips)

4Rds 
3SkyLaps = 0.3Miles
15Dips (15,10+5,10+5,6+3+3+1+1+1)

Hit failure on dips in last set. Haven't done dips under fatigue before, or gone to 1rm failure.

Rx - 13:47

Assault Runner 

M/48/5'8/#215
13:47_assault runner + strict dips on matador 

11:02 rx
M/54/175/5'11"

M 57 205 510"
7 rounds + 5 L sit, 20 lunges,and 60 jump rope.
7 of..
L sit (palms in) pull ups 5
Lunges 20
Jump rope 80.

13:27
no rings used stationary
metcor runner
M/54/172/5’9”
first dips UB, all other 15 and 5. 

M/37/6'/178#

4 rounds for time of:
Bike (C2) 1,000 meters
20 ring dips

12:25

Deo gratias

Did 4 RFT 25 cal assault bike, 25 pushups, 13:52

36 / M / 5'9" / 133lbs

Did about 25 bar dips and about 800m total, not for time. 

Rx’d:  11:27

141107:  13:39

M 57 205 5 10
4 rounds 400 m run, 30 triceps ext, 10 kipping pull ups
23.15.
Post workout tabata flutters 10 rounds

13:55 Rx

SC int...18:35

CFWU
6.7 mph on the 400ms
9 ring dips, 6 push ups/rd

24:54
M/60/193

17:47

green band on the dips 

15:14, subbed 500m row for runs. PR is 13:32 with runs. 

15:37

Rx
Strict dips, down to 2s then singles for last set. On treadmill @1° & 8mph
12:03

Son(15)
4 rounds of 400m run on treadmill & 15 banded ring dips
16:15

Modified:
--
40 DB SDLHP @ 2x 10,5 kg 
20 bench dips, elevated feet  

> 19'29''
--
Peace. 

3 rounds:
Run 400m
15 assisted ring dips

9:39

9:40Rx

GWU: Every 2minx5 
50 SU’s/50m Run

Press Archetype&Hang Archetype 

SPWU: 2x5 ea.
KB Row/Push-up/Box Dip/Jumping Ring Dip/Ring Dip

Cool Down: 2x:45
Sink Mob.&Calf Stretch

For time 
4rds 
400M Run
15 Box Dips
TT: 10:40

4 rounds for time

400 meter run
15 bar dips

15:23

9:42

Bar dips 

I completed the WOD in 13:22 minutes. Took 2:15 on each 400 m Runs.
https://youtu.be/F2b-4GWhQ2U

As rx’d, 12:25 (PR).

PR by a minute, but last time I took this WOD at a more relaxed pace – notes say 90% effort.  I tried to really keep the pace going on runs; I felt pretty fresh on these for the first
200m out, not so much on the way back.  Ring dips broke 12-8 / 10-6-4 / 8-3-3-3-3 / 5-3-2-… even more broken for the last round – was just trying to finish.  Round times were ~ 2:45, 3:00, 3:15, 3:30.

50m/5'10"/185

4 rounds
500m row
20 ring dips
14:45

M 52/195/6’
14:07.  Feet were up in front of me on a 20” box.

M/39/72”/170

as rx 11:18

13.50

Strict ring dips

4 RFT with 20# Weight Vest
400m run
20 bar dips
13:15

No compare to data on this one, so now the baseline.  No rings or TRX available at the time but a weight vest was, so I figured "what the heck, just wear it for the whole thing".  I know it slowed my runs down, but I also didn't try to burn down the house either.  Dips were done in 3 sets each with a 5 breath break in between each set.

Scaled to 4 rounds of:
800 meter run
20 strict bar dips

16:46

aiming for 4 min rounds but couldn’t keep the dip pace. Unbroken first 2 rounds then 3/4 sets for the last 2 rounds. 

No ring, no parallel bar but did on 2 bikes handle which was similar to parallel bar dips. Rest rx'd

Time: 23:45

10:40 Kipping rings sets of 4 today, runs were not helped by my foot pain, should have biked or rowed 

Afternoon 8:04  4 rounds Echo 18 cal and 20 bar dips. I should have done 23 cal was thinking of a different scale 

Subbed to 500m rows…6+ inches of fresh, wet snow overnight. 
15:50
Rows about 2:05-2:10 each
Broke dips up at 20-16/4-14/6-12/6/2

60/5’8”/157

141107:  12:53, ring rows vice dips

Mike A, a lotta good conversation on the compare to page. Hope Bill M, Kevin C, Joe Northside, Jim K and DS are still crushing it, wherever they are. Stacey clearly is!

M/48/6'2"/185#

Rx'd 
10:54...compare to was 12:48

19:51
Intermediate Option:
4 rounds for time of:
Run 400 meters (treadmill)
15 bar dips

Note: I hate running. Solution: Run more.

(TRX) ring dips from 1/2-squat
12:42

17:03
4 rounds
400 meters
20 jumping ring dips

Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips
14:30

Rxd 20:50

24 cal bike
20 bench dips
x4 rounds
8:12

Scaled to
4 rnds
w/ 20# vest
400m run
20 push ups (ring dips were making my right shoulder a bit iffy, so I played it smart)
17:14
m/53/175
compare to--though not a fair comparison
4 rnds
500m row
20 ring dips

15:09

Intermediate Option
On a TechnoGym Treadmill, 2% Gradient.
Dips on a bench with feet elevated at the same height.

12:32

RX no have rings so bar dips

16:42

No rings, subbed with parallel bar dips. Runs on air assault. 

13:54. 

4 rounds for time of:
Run 400 meters
20 ring dips
Rx in 15:48
sumo deadlifts 3 reps 100kg-3 rps 110-2 rps120-1 rps 130-1 rps 140kg- 2 rps 150kg-2 rps 160kg-2 rps 170kg-1 reps regolar deadlifts 178kg

Globo wod: If you don't have rings available sub dips on a TRX apparatus, or weighted bar dips, 12/20lb dumbbell.  Subs for runs are 500m row or 28/23 calories assault or echo bike.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Pushing without connection, end-range extension, using endurance to challenge our gymnastics stamina

					SHORT		MEDIUM		LONG

LIGHT
									x
MEDIUM

HEAVY

STAMINA SCALE
Mush everything together into 1 round

SPEED SCALE
Rest as needed between rounds

STRENGTH SCALE
Sub 2:00 run hold practice, or :00 ring push-up practice for dips

MY STUFF
9:06 as rx'd. Rings dips were kipping today and unbroken

GENERAL FEAR LEVEL: 7

It appears to me that picture 2 and 3 in the sequence shown may be reversed. Anyone else see that?