27:27 RX

M/41/5’9”/192#

32:42 - Rx’d

Intermediate

33:02

M/27/5'8"/180lb
CrossFit AFK

27:45 - Rx (These farmer carries killed me, I did a lot of extra carry work when my shoulder was hurt but that didn't seem to matter when mixed into the WOD.)

GWU (15-minutes)
With a single dumbbell, each side of:
10 dumbbell lunges, hang 
10 dumbbell cleans
10 dumbbell front rack lunges
10 dumbbell snatches
10 dumbbell overhead lunges
10 dumbbell swings

SWU (15-minutes)
On the floor,
5 single knee raises
5 single leg raises
5 hollow snaps
5 arch snaps

On the rig
10 active shoulder shrugs
5 kip swings
5 low target TTB
5 medium target TTB
5 high target TTB
5 TTB

BU (3-minutes)
3 front squats
3 toes-to-bar
25ft farmer carry

WOD (25-minutes)

CD (3-minutes)
20 calorie bike

M/33/5'7/212lbs/Injured Rib

BuyIn: DB FarmersCarry 100m 35lb

21-18-15-12-9-6-3
DB FrontSquats 35lb
HangingKneeRaises
DB FarmersCarry 50m 35lbs

CashOut: DB FarmersCarry 100m 35lb

Was not sure how my ribs would feel, so I just scaled the core work down. Did not warm up my DB cleans enough and my left front rack is a lot less stable than my right. Paced this workout and did not attempt to go unbroken on early rounds. Based off of accessory work of 6x100m farmer carrys a few weeks ago with ample rest, I know my grip would not be able to handle 100m carrys. The front rack was harder than the front squats and breaking up sets cost more than I thought they would. The knee raises were irrevalent, I just did not want to crunch my core, and did not want to do more pulling with T2B after 60 pullups yesterday. Probably would have felt more grip stimulus with T2B, but oh well. Overall, grip was smoked with cash out and buy in, and got some front rack DB volume in. 

13:19

35# DBs
v ups
100-m ish 

Intermediate option:
15 kg db

Time: 51:25

M/53
Intermediate option
TT -> 34:52
I couldn't even imagine how difficult it is to do FC. My palms don't bend at all...wow, awesome WOD.

22'32 Db10kg/Hanging knee raises

23mins ish

M/30a/93kg

20:10 without 100-meter farmers carry after each round

Modified fairly heavily: I did front squats as a pair of 8 kg bells, using CoreFX band around mid thighs; 0:30 farmer’s march with L hand holding 24 kg and R holding 20 kg (to address imbalances).  

17:08.

I don't have access to dumbbells, i also have no clue what i'm at. can i do this exercise with a kettlebell. I did some research and found guides like this one, kettlebells for beginners, but i'm still arse ways. someone explain.

22min07
rx

17:38 
25# DB’s/ hanging knee raises

32’ rx’d

21-15-9 with 55’s
18:00

22:13 #intermediate

First mainsite WOD ever.

23:21 Rx

Modified:
--
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats @ 2x 12,5 kg
Supine leg raises 
100-meter farmers carry after each set, with single-arm overhead thrown in

>31:28 
--
Peace. 

19:23

35lbs DB front squat
Knees to Elbows
Farmers Carry

Rxd 39:09

M/37/6’/178#

25:45 Rx
Squats unbroken; toes-to-bar in three sets each round. 

Deo gratias

Rxd

21:45

rx‘d
17:27 
RIP forearms 👀😅

Rx till 16 finishing knee raises for TTB
43:01

25# dumbbells, Ab-mat sit ups
33:32

grip strength incredibly weak, so farmers carries sucked and couldn’t do the knee ups (tried and could only do about 5 before my grip would give, so wasn’t getting a good workout with that)

As rx’d, 26:27. 

Just awful.  You know it’s bad when the DB front squats are the best part.  Unbroken front squats, but really hard to pick those DBs up though after getting back from the carry.  Broke T2B 7-7-7 / 8-6-4 / 9-6 / 8-4, and then unbroken from 9 down.  Farmer carries in the back yard, down to the gate and back.  Was brutal in today’s heat.

50m/5'10"/185

14:33

Intermediate
28 minutes
35lb dumbbells
Sit ups option

beginner option but added set of 21 at beginning
farmers carry done with 35lb dbs
12:54

Intermediate option, happy with all T2B being unbroken

13.25

35 lb and knees to armpits 8:08

15:08.18 
15 lbs DB

21-18-15-12-9-6-3 reps in 23:59 of:

Dumbbell front squats, 35#
Hanging knee raises
*100-meter farmers carry after each set.

25:46 Rx

M/54/217 lbs 
21-18-15-12-9-6-3 reps for time of: 19:30
Dumbbell front squats
leg raises 
*100-meter farmers carry after each set.
 ♂ 35 lb DBs

33'31

21:49
situps 

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars
*100-meter farmers carry after each set.
♂ 50-lb DBs

21:17

38 min. Rx wow!!

Intermediate 

14:36


GWU: Full Body Rot.
2x 1min Bike&Row/:30 Spiderman/50’ DB Walking Lunge/:30 Hollow Hold/50’ Waiter Carry/:30 Banded Shoulder

SPWU: FSQT
Sqt Mob./Goblet Sqt/^ DB FSQT 

T2B
V-ups/Scap Pulls/Hanging Knee Raises/T2B

18-15-12-9-6-3 with 20lb DB FSQT and 35lb KB Farmers Carry

TT: 12:27

Incomplete
I was laid out the last couple days with a bad virus and thought I could jump right into this Rx, outside, during a heat advisory. I could not, had to call it after the 12 round carry at 22:06.

Son(15)
Also outside but with 35lb DBs and the T2B cut to 2/3 of prescribed(14, 12....)
27:57

M/23/165

Well, 2nd week back at crossfit after a few years. That one is now called "grip be gone". 
40:47 RX! Not a good time but a proud time. That was hard. 

21-18-15-12-9-6-3
#20 db front squats
sit ups
100m farmer walk after every set
20:58

22:06

35 lb kettlebells front squat, dead hanging high knee raises, 100m farmers walk with 35 lb kettlebells

29:55 rx 

M44
24:54rx.   100 degrees and sweaty as hell baby!!!  Love it!   

49/M/195

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats 35#DB 
High Knee Raises
*100-meter farmers carry after each set.

21:57 minutes 

My grips/forearms hate you. 

I'm on holiday, no pull up bar today.

Have my 2 /26,45 lb Dumbbell
Front squats 21 with double Dumbbell because of the severe pain in the left leg, down to one dumbbell from lap 18
Lying toes to dumbbell 
100 m carry in the hallway of the house :-) 

20:08 min.

Rx’d:  25:30

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Hanging knee raises 
*100-meter farmers carry after each set.
♀ 25-lb DBs

12:30.47

Is this 21 FS > FC > 21 TTB > FC or just one FC after 21-18-15 etc.?

Rx’d 23:19

24:52 Rx

Rx- 13:52 
m/40/170#

25:21 at home, used 40lb DB’s. Not feeling it today after FGB yesterday, scaled down to 75% by skipping the 21 round and it still kicked my ass. FS’s were the easiest part…

30:07 with 35# DBs
FS unbroken, TTB broken 1x thru round of 15, then unbroken. Farmer’s carries broken 1x each carry up and down my hilly driveway/street. That was fun!

Last 2 days have included wall balks, SDHP, and now farmer’s carries. I like getting back to some of the original CF movements. 

60/5’8”/158

Scaled to
35# db's
strict knee to chest
27:28
m/53/175
FC's got progressively slower after the round of 15......
Wow, it got hot here in the Mitten....

2x10 Kg (22 lbs) DBs
Farmers carry on a treadmill

18:22

8:59
Used beginner rep count with 25# DB and hanging knee raise

Fuck It
29:30 w/ 2x22kg DB

Awful

29:49

brutal

Rx
33:32
thought the squats would get heavy/hard but this whole workout was the farmer carry! 

M/39/72”/168

as rx 28:54. That was gRiPpY!! Felt like I was running between terminals at the airport with the kids. Made it hard to hang on for T2B. Feel like crap but did it anyway. Great workout. 

31:45. Farmer’s Carry were tough!

M/51/5'10"/195#

20:51 not Rx.

2x50# DBs but not near a pullup bar so subbed V situps for the TTBs.  Can't imagine how bad the grip was with TTB + farmers!  

Rx   16:45



That was a “fun” one after FGB yesterday!

M 53/195/6’
Intermediate weight for the dumbbells.  1/2 T2B.
18:28.

22:48 RX. 

M/31/205/5’10

Got as close to RX as possible, but heaviest DB’s were 40 lbs, so I worked with what I had. 

Time —-> 32:15

That… sucked. No other way to describe it. I just feel awful now. My grip is completely blown up. Good luck to everyone who is gonna do this later!

17’
Rx but totally missed seeing the farmers carry. Still a killer workout and especially challenging for me at 35#.

1st WOD in 2 years. 
3,6,9,12. 25#. Knee raises. 
forearm burner. 14:20

M/48/6'2"/180#

Scaled to 20# WTD abmat situps the rest as rx'd 
27:06

18:56 intermediate scale with abmat sit-ups sub

M 34/6'/187

20:34 modified beginner version
20# dumbbells 
subbed plank alt k2e for t2b cuz postpartum

20:23 Rx

Farmer's carry was the worst part. Had to break it in half every round except the round of 21. Griptastic!

22:05 rx
Holy grip.  You know it is hard when 50 lb DB front squats are the recovery. 

35lb DBs
28:55

Whose brilliant idea to follow T2B with farmer carry with front squats etc.? Deliberate brutality.

Rx 25:30

37:19
Rx men
It's in the grip!

Intermediate
34:35

42:49 Rx

22:49 Intermediate Option

Beginner option:
18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Hanging knee raises
*100-meter farmers carry after each set.
 25-lbs  DBs
13:07

Intermediate 24:26 
(35# DBs are the heaviest I have at home)

FS and FC unbroken but not TTB - slow, cumbersome, and broken today.  Grip was an issue too, especially hitting that FC right after the TTB.

30:44

RX 17’27

rx
27:19

21-18-15-12-9-6-3

Air squats
Hollow rock

4:44

Will make up later in the week.

25:08 - scaled

#35 dumbbells
Knee raises to chest

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars
*100-meter farmers carry after each set.
28 minutes Rx

it looks like Metálica at dawn. Count me in.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Squatting with an upright torso, open-chain (dumbbells instead of bar), pulling from the hips, grip stamina, functional movement (large load long distance)

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x?

HEAVY

FORMAT/MOVEMENT QUESTIONS
Do I want to do this as listed or do I want to scale it in order to work on whatever your limiting factor is?
Cut the ROM on toes to bar and keep a rhythm or keep the ROM and break up the reps more?
Keep the weight on front squats and break up reps or lower weight and go through unbroken?
Mindlessly do the farmers walk or be really picky on your posture?

NEW TO CROSSFIT SCALE
Drop the weight, but otherwise this wouldn't be a bad one to begin with.

MY STUFF
Ended up doing basketball and soccer with our 10 am group today. I will never understand how soccer people don't get the urge to just catch the ball and start dribbling it instead of kicking it around.

GENERAL FEAR LEVEL: 7

Well, at first I was grateful HQ didn’t use our discussion of the worst workouts against us; then I saw the farmer’s carries after each set. Don’t know if DC is still programming, but someone at HQ is grumpy and taking it out in us! For our own benefit, of course…

Globo wod: for farmers carry set up a length at least 10 meters or 30 feet and go down and back 5 times.  If that length doesnt work for your gym do 15 foot lengths 10 times down and back.  If your pullup bar isn't suitable for kipping, such as a door chin up bar, or you don't have one available, sub 2/1 abmat situps or 1/1 stick situps or v ups for toes to bar.