5 rounds plus half of a rope climb. 
Rx’d. 7.5’ rope, two climbs each round. 

10ft rope 

Round times
R1 | 00:36 |  
R2 | 00:53 | +17 s 
R3 | 00:51 | -2 s 
R4 | 00:52 | +1 s 
R5 | 01:12 | +20 s 
R6 | 01:07 | -5 s 
R7 | 01:15 | +8 s 
Ø 00:58 

M/39/67in/205lbs

Rounds: 5

scaled rope to seated legless until high enough to use legs for help due to short ceilings. Estimate 10ft.

burpee box jump over due to garage configuration. Too much equipment 😁😁😁.

Modified:
--
Complete as many reps as possible in 7 minutes of:

7 inverted rows
7 DB thrusters @ 2x 12,5 kg
7 DB sumo deadlift high pulls @ 2x 12,5 kg

> 4 rounds.
--
Peace.

2 rope pull to stand= counting it as 1 only (No rope climb available)
Rest as rx
45.5 kg for sdhp (little more than rx )

Rope climb 
5+4

SC reg rope climb/reg burpees/45#db HSPU...4+1/1/-

M/53
Intermediate
2-towel; 3-commando PUs
3-BFBs
5-SDLHPs 35kg
5 rounds +1

M/37/6’/177#

Complete as many reps as possible in 7 minutes of:

1 legless rope climb 10’ from seated start
3 bar-facing burpees 
5 sumo deadlift high pulls 95 lbs. 

8 rounds

Deo gratias

M 53/195/6’
Intermediate 7+1.

7:00 AMRAP.

I modified it to: 2 10-kg bell standups from supine / 3 step-over-bell burpees / 3 each side kbell high pulls. 

Just squeaked in a full 7 rounds.

Subbed rope climb for 1 strict MU

12 Rounds

https://youtu.be/GFTozRzVxHw
My Training on Thursday november 30 at night
7 Minutes AMRAP of:
1 Legless Rope Climb 7 ft
3 Lateral Burpee Over the Bar
5 Sumo Deadlift High Pulls 97 lb
I completed 4 Rounds of this Workout.

Done 231130
Scaled
7 min AMRAP
5 Commando pull-ups 
3 BF Burpees
5 SDHP 75#
7 or 8 rds (did an extra rnd after the buzzer too)

I’m pretty sure I only hyperextended my right elbow on Monday, but I didn’t push the pace and dropped the weight as it still hurts (plus no rope). Nice combo and good dose for only 7 minutes.

8rds. Rx

3 rounds 
1min hsw practice
15 c2b pullups
15 dips
10:30

3 pull-ups, 3 BOB, 5 SDHP @75#
7:00: 6 sets +3/3/4

7 minutes
5 strict rope pullups
3 box jumps/6 puhsups (burpees cause a lot of pain, so I may be one of the few constantly trying to figure out a sub)
5 SDHPs w/ 20lb Kbells (heaviest available - gym has 30s, but they were being used)
5 rounds

Beginner
sub 2 pull-to-stands with 4 chin-ups
sdhp 20kg

6 rounds

Completed 5 reps in 7mins-beginner option(20lb high pulls)

11ft legless climbs with no jump
8 rounds

14 weeks pregnant. 
2 pull to stands 
3 up downs over bar
5 SDHP 45#

7+0

Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft --- 7 rep
3 bar-facing burpees --- 21
5 sumo deadlift high pulls ----35

Beginner: 5 rds w/ 65lb sdlhp. 1k run 5:33

5 single ring pullups
3 bar facing burpees
5 SDHP 95#

6 Rds + 3 pull-ups

Rx- 8rds

6+8 - Beginner

Subbed the rope climb for 5 strict pull ups.

2 legless climbs @ 71/2 feet
3 bfb 
5sdlhp
4+2sdlhp

Rx’d:  7 rds (or 63 reps)

Man, the last climb was dicey, almost lost my grip and fell! (didn’t though, phew)

M/ 40y/ 172lbs/ 68”

7+5+1. 5 close grip L chin-ups per rope climb, 80lb sumo’s 

M/39/72”/170

everything as rx except rope climb. I only have a 12’ rope so I started leg-less rope climb from a seated position. 6 rounds + 1 rope climb. 

Warm Up

AMRAP10
:30 Samson stretch
10 barbell back squats
10 ghd back ext
10 ghd sit ups
10 barbell sdhp
10 up downs

Strength

Back Squat on the 2 mins:

5 x 3 || 205(w)-225(w)-245-245-245-245-245

METCON (scaled)

AMRAP7:
1 strict pull up
3 bar over burpees
5 sdhp @ 95#

Rounds + Reps = 8+4

M // 50-54 // US

almost Rx, 12’ rope without jumping:
6 rounds

Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls- 55 lbs 
 8 rounds 

Christopher, I have a 12 days of Christmas workout I’ve been doing since 2012. It’s with 95# on the bar:  1 burpee, 2 push press, 3 front squats, 4 HPC, 5 DL, 6 box jumps, 7 pull-ups, 8 push-ups, 9 sit-ups, 10 air squats, 11 kb swings, 12 (1x500m row). 
What’s  yours?

Back squats 5-5-5-5-5
165-195-195-195-165#
Shoulder press 5-5-5-5-5-5
35# DBs-65-35s(4)-75-35s-80(3)

Today’s workout
5 Tarzan/commando pull-ups 
3 bar over burpees
5 SDHP (75#)
6 rounds, with 8 sec to spare
Let’s just say my bar over burpees are not near as smooth as the woman’s in the demo video. 

61/5’8”/155

Scaled:
5 L-sit pull-up 
3 burpees over dumbbells 
5 db sdlhp 2x35lb dbs

8 rounds

Rx   9 rounds + 3 reps



That was an interesting pairing!

4 Rounds completed 

3 Pull to stand 
3 Bar Facing Burpees 
5 SDHP

7 min amrap
1 rope climb
3 bar facing burpees
5 SDLHP 65#

7 rounds + 1 RC + 3 BFB 

5R CFHIM

3 strict pull-ups
3 DB facing burpee
5 2x10 Kg DB SDHP

8 rounds

M/49/6'2"/185#

Scaled/modified to 5 inverted rows and 75# SDLHP the rest as rx'd...inverted rows started to slow me down in the later rounds 
7 rds + 3 rows

5 L pull-ups
3 bar-facing burpees
5 SDHPs, 75-lb
7 rounds + 5 LPUs = 96 reps

Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls
♂ 45 lb
6- rds + 2 pull-to-stands  3 bar-facing burpees 

Sub 5x strict pull-ups for 1x legless rope climb

7rds + 1 pullup

RX
6+4
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls
♀ 65 lb
♂ 95 lb

Scaled
7 min amrap
5 gi pull ups
3 reg-full ext burpees
5 sdhp w/70# kb
7 rnds
m/53/175

5 Strict C2B
3 bar-facing burpees
5 sumo deadlift high pulls 95lb
4r+1

Intermediate
1 rope climbs
3 bar-facing burpees
5 sdlhps 35kg
6 rounds

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, weightlifting, and gymnastics. Changing orientation, scaling an obstacle, core to extremity, pulling, jumping with lots of ROM

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM				x

HEAVY

FORMAT/MOVEMENT QUESTIONS
Am I good enough at legless rope climbs to the point where they are a conditioning station?
Is my technique good enough on SDHP to the point where they are a conditioning station?
Am I okay with grip playing a factor in my power output?
Do I want to get picky about positions and technique on burpees or do I want to make it a throwaway conditioning station?
Do I have the speed and power to make a 7 minute workout a good enough dose?

NEW TO CROSSFIT SCALE
5 rounds
Spend 2 minutes practicing each station, not for max reps, just practice

GENERAL FEAR LEVEL: 6?

Globo wod: subs for legless rope climbs are either 5 towel pullups or 5 l sit chinups.  Dumbbells sub dumbbell SDHP 25/35lb dumbbells and burpees over the dumbbells. 

Complete as many reps as possible in 7 minutes of:
5 pull ups with thick band
3 bar-facing burpees
5 sumo deadlift high pulls 65lb
7 reps