5 Rounds
20-lb ball to 10-foot target, 24 inches

6 rounds plus 2 reps - Rx’d

7 Rds + 7 reps

M/41/5’9”/194#

M/33/5'7"/215lbs (Slightly Hungover/ Dragging)

AMRAP 7RDS+20 (15:00)
DBThrusters 15lbs 10
HangingKneeRaises 10
BoxJumps 24in. 10

Think I got the subs wrong. Probs could've went to 20lbs on the thrusters. Probs could've tried T2B then defaulted to knee tucks. Boxjumps were true. Was not trying to go too hard today, kept it lite, kept moving, and rested when my heart rate was getting high. Checked the box.

9 rds rx

Round times
R1 | 01:13 |  
R2 | 01:31 | +18 s 
R3 | 01:37 | +6 s 
R4 | 1:50 | 
R5 | 1:49 |  
R6 | 01:55 | -106 s 
R7 | 01:43 | -12 s 
R8 | 01:49 | +6 s 
R9 | 01:27 | -22 s 
Ø 01:39 

M/51/190

20 Hanging leg raises 

8r+6

M/56
5+16

6 + 10 wall balls
44M/5’11/200

Core just fell apart in last two rounds of t2b.

SC k2e...5+10/2/-

M/37/6’/178#

7+19 Rx

Deo gratias

Rx
8 kg ball at 9 ft....just 1 kg and 1 ft less than prescribed as that's the max height and weight available

5 rounds+3 wall ball

Used 14 lb. Ball
knee- ups
14” box 
4 rounds

Modified, untimed:
--
Complete as many rounds as possible in 15 minutes of:

14 DB thrusters @ 2 x 10,5 kg
14 v-ups
14 air squats

> 7 rounds in 16 minutes
--
Peace.

8 + 11 reps, rx
M/54/175/5'11"

Made up on Christmas, just needed to move.

Men's Rx
7 Rounds

Nursing a back/shoulder injury (infraspinatus?)
Subbed 2x 15lbs dumbbell thrusters, GHDs, 20" box jump/step down
7 rounds + 10+10+2 = 232 reps

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps
*Step down from the box.
♂ 20-lb ball to 10-foot target, 24 inches

7+22

7+20 Rx

GWU: 3x 10 Sqt/20 JJ/10 Push-ups/:10-:20 Hollow Hold 

SPWU: 
WB: FSQT/Pushpress to Throw/WB
T2B: Scap Pulls/Kip Swings/Hanging Knee Raises/K2E/T2B
Box Jump: Pract/WU

Cool Down: Shoulders/Lats&Legs

11 + 7 RX

6 + 13
KB thrusters (20s) because no high ceiling
22 inch box

Wall ball 20lb 9ft 
11R+2 

8+6
35 lb dumbbell thruster
22" bench 

M/53
Rx’d
6 rounds + 10 WBS

6+10+6. At home, used single 40lb DB thruster for WB. 

8 + 15

10 wallball, 20lbs to 9 feet
10 hollow rock
10 box jump, 24"

10 wall-ball shots : 7kg
10 hanging knee raises
10 box jumps on the bench

8 rounds + 11reps

M/39/67in/205lbs

Rounds: 5+10 wallballs

i love to hate toes to bar lol. Unbroken but definitely needed a pause before jumping up to the bar lol. 

RX 
9+18

8 rounds, 1 rep
Rx except with 10# ball to 8’ target

8 rds, RX

WBs UB
T2B were 7/3 most sets
Steady pace on box jumps 

V-ups
Bench jumps

11 rounds

Rx’d 8 + 10

Completed 8 sets of 10 wall ball shots(9#, 9ft),  10 hanging knee raises, and 10 box jumps(8 in high): 15 mins, 15 secs.

https://youtu.be/fgKee5oAarw
My Training on Wednesday, December 20 at night
15 Minutes As Many Rounds As Possible of:
10 Wall Balls 22 lb 8.5 ft
10 Toes To Bar
10 Box Jumps 24 in
I completed 4 Rounds + 5 Wall Balls of this Workout.

6rnds rx

4r+17

6R + 21 CFHIM

10 wall-ball shots
10 toes-to-bars
10 box jumps
*Step down from the box.

♂ 20-lb ball to 10-foot target, 24 inches
5 sets

M 53/195/6’
7+3.  Scaled t2b to 1/2 t2b.

8+8 rxd

5 Rounds RX

7+26. 

Wall ball and box jumps were RX. I used a 15 lb wall ball because it was all I could find. Scaled to HKR instead of T2B. I had to take a few seconds for breaks between rounds because I was wearing a mask for the whole WOD. I like wall-balls and box jumps, but I need to work on my 1/2 toes-to-bars so I can get back to being able to do 10 unbroken.

10+14 
K2E everything else RX

Modified:
--

Complete as many rounds as possible in 15 minutes of:

10 DB thrusters @ 2x 10,5 kg
15 V-ups 
10 jumping squats 

> 6 rounds 
--
Peace. 

Rx other than wall balls to a 9' ceiling

8 rounds+ 26= 246

I was having a hard time catching my breath today 

8+18 - Beginner

Subbed 25# SB thruster for wall ball.

M/55/217 
Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots 7 rounds
10 hanging leg raise 6.5 rounds 
10 box jumps 6 rounds 
*Step down from the box.
♂ 20-lb ball to 10-foot target, 18 inches

7 rounds +10WB and 7 TTB Rx

HARPERx Physical Therapy

5 rounds RX

Rx’d:  10 rds (at the buzzer!)

All sets unbroken.

53yo/M/70"/213

7 rounds plus 5 wall balls
Rx'd except for knees to chest and 20" box

RX
8+14

Rx
6 rds

TTB were strict, but also not my jam (never really been able to find a rhythm), so they were the long pole in the tent.  WBS and BJ unbroken.

8 rounds + 10 wbs. 

20# ball to 10 foot target, kipping hanging knees to chest, 24" box, step down. 

Scaled
Db thrusters with pair of 10s
ttb
22” platform for the box jumps 

9 rounds + 10 thrusters & 8 ttb

10 wall-ball shots (don't have a ball to throw at the wall, and if I did I wouldn't want to throw it at my wall. I used an 8 lb weight and did the motion. 
10 hanging knee raises Got my knees to my stomach!
10 box jumps used my aerobic platform about 6 inches off of the floor. Was able to jump up and step down (hell yeah!) 

Wishing I would have read Steven Thunander's post as I do these at home and it would have been helpful! 
Got done 9 full rounds and one full set of "Wall balls" in. 
42YOF

As Rx except swapped out toes to bar for GHD sit ups (strict pull up endurance work prior to wod so giving lats a break)

8 rounds + 5 reps
all sets and reps unbroken throughout 

6 rounds even!
 realistically I set 4 rounds for myself. 
Scaled toes to bar. Did ab wheel which hurt even more. 
 Unbroken on wall balls.

6 rounds + 7 wall balls 
As always, arms in straps to prevent a painful shoulder injury. First wall balls in a while for me. Felt good. 

61/5’8”/159

Got a “good dose”

7+15

10+10 rx

Beginner option:
Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 hanging knee raises
10 box jumps
*Step down from the box.
12- lb ball to 10-foot target, 10 inches
7+10

M/48 intermediate 8 rounds + 10 wallballs + 8 toes to bar

7+10 reps Rx

M/45/6'2"/200lbs

RX
6rds + 20 reps

7 + 19 rx

Scaled: 12kg thrusters, v-ups

8rds+20reps

14lbs to 9ft
T2B
24” box jumps 

to 6 rounds 

T2B gets me everytime
 I got 8 complete rounds 
1 round of WBS, 1 T2B into the 9th round 

7 rounds + 29 reps - F33, scaled.

Wall balls: 6kg ball to 9ft
Gymnastics: toes-to-target, apart from the last round (alternating V-ups after ripping my hand)
Box jumps: to 20 inch box, step down.

RXd. 

8 rounds on the nose. 

7+10rx @94kg bw 

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps
♂ 20-lb ball to 10-foot , 24 inches
7 Rounds + 5WBS + 5 BOX JUMPS

Globo wod: If you have a medicine ball but can't throw it on the wall toss it into the air to approximately the required height. If you don't have a medicine ball sub dumbbell thrusters 15/20lb dumbbells. Do these thrusters explosively. Sub v-ups if you don't have a pullup bar for toes to bar, or gym flow precludes this. Sub bench jumps, or hop over an object if a box or platform isn't available.  Those aerobic step platforms can be used to build a platform high enough to jump on, each small riser box is 2", the top is 4".  For example 10 plus the top is 24". 

Done yesterday as the WOD from CAP. 
Loved this WOD and great to hit a .com WOD. 
9 rounds + 1. 
Focus was on all being unbroken, box jumps were box jump step down *overs.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting, gymnastics, monostructural. Jumping with a lot of ROM, jumping with medium ROM, pulling from the hips, odd object, a format that makes stamina feel like it's a factor but not enough to stop altogether

					SHORT		MEDIUM		LONG

LIGHT
										x
MEDIUM

HEAVY

FORMAT/MOVEMENT QUESTIIONS
Is today a testing day or a practice day?
Can I still find (and hear) a rhythm on box jumps even though they're step-down?
Keep the ROM on toes to bar and lose the rhythm or go as high as you can while keeping the rhythm?
Scaled Toes to Bar range of motion or full knees to elbows range of motion?

NEW TO CROSSFIT SCALE
Again, I'd just think adding 5 minutes or so and cutting down on the speed would be good here. 20-25 minutes as listed.

GENERAL FEAR LEVEL: 7?