Rxd: 25 minutes.

8 rounds in 12:13:
 10 sumo deadlift high pulls, 65#
12 hand-release push-ups

9:30 RX

M/41/5’9”/195#

9:57 - Rx’d

M/33/5'7"/217lbs

8Rds -(14:09)
10 SumoHighPulls 75lbs
12 ReleasePushUps 

Did not want to workout this morning. Really wanted to do some heavy pulls instead of the off sumo high pulls. Interpretation of the weird sumo was accessory/technique work that will somehow payoff later. Sumos were light and all unbroken, don't think 95lbs would have felt much different.

Release PushUps were high volume. I do ReleasePushUps whenever I do burpees. Was hitting fatigue around rep 8 of each set and hit failure around the last few sets. Felt the PushUps in my shoulders more than triceps. This was a quick workout that smoked my pushing arms.

Checked the box and move on.

42,5kg
8:39

12:08 rx (1/28/24).

M/51/190

75#

8:24

M/37/6’/178#

9:05 Rx

Deo gratias

My Training on Sunday, January 14 in the afternoon.
8 Rounds For Time:
10 Sumo Deadlift High pulls 77 lb
12 Hand Release Pushups
I completed the Workout in 15:40 minutes.
https://youtu.be/TazLYGkn-sg

8 rounds for time:
10 sumo deadlift high pulls 45lb
12 hand-release push-ups used legs to get up
9:35

Intermediate
11:09

Rx 14:37

13:40 rx

Rx'd
45.5 kg

Time: 19:25

M- 52 / 5'7 / 210 
was on vacation and now trying to catch up to current workout. 
intermediate - 11:25

Intermediate - 25kg
11:34

7:49 Intermediate

GWU: Full Body Rotations
2x :45 Spiderman/:45 Reverse Plank
2x :30 Mtn Climbers/15 Good Mornings/10 KBS/5 alike Walkout

SPWU: Push-up Pract&WU
SDLHP Prog/^ Wod weight

Cool Down: Couch&Prone Pec Stretches

Rx 12:14

M/40/6'/88kg

8:58 RX

RX 15:23

RX @ 16:56

30 degress celcius and very high humidity.

I maintained throughout the WOD by splitting up each respective movement into sets of 2.

Did 240108 first, then:

8 rounds:
10 Deadlift, 100lbs
12 Pushups

6:49

M/49/6'2"/185#

Intermediate scale
9:38

RX 6.35

M/50-54 🎅🏻
Intermediate, 2nd WOD in a row 
TT 15:30

Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups
♂ 75lb
Completed in 10 minutes 52 seconds

Home gym. Cold barbell, had to wear gloves! RXd. 

7:28. 

had a quick pace but the lat few rounds of HRPU got rough. 

Rx’d 9:55

Starting around round 5, first time actually feeling the hip extension and shrug doing SDHPs. Game changer. Lots of less time under tension for the biceps. 

Rx’d 7:54

Weight: 50lb KB

Sumo High Pulls x 20
Hand Release Push Ups x 12

Rounds - 8

Time: 8:49

RX 
sub 32kg SDHP

13:56

tiempos de ronda

R1 | 00:42 |  

R2 | 00:50 | +8 s 

R3 | 01:11 | +21 s 

R4 | 01:23 | +12 s 

R5 | 01:32 | +9 s 

R6 | 01:25 | -7 s 

R7 | 01:42 | +17 s 

R8 | 01:32 | -10 s 

Ø 01:17 

Tiempo restante: 00:02 

8 rounds for time:

10 sumo deadlift high pulls

12 hand-release push-ups



♀ 65 lb

♂ 95 lb

tiempos de ronda
R1 | 00:42 |  
R2 | 00:50 | +8 s 
R3 | 01:11 | +21 s 
R4 | 01:23 | +12 s 
R5 | 01:32 | +9 s 
R6 | 01:25 | -7 s 
R7 | 01:42 | +17 s 
R8 | 01:32 | -10 s 
Ø 01:17 
Tiempo restante: 00:02 
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 65 lb
♂ 95 lb

As rx'd, 8:00.

This was spicy.  Unbroken SDHPs for the first few rounds, then broke at 6 in later rounds.  Unbroken push-ups for the first few rounds, but had to break those later as well.  At
the end, those were the things slowing me down from a stamina perspective.

50m/5'10"/185

Rx
Sunday morning WOD
8:01

14.16, enjoyed that. Some a few freefall pushups at the end 

Rx (45kg/99lbs)

11:45

7:53 rx

5’5”, 34yo M, 150lbs
80lb db’s the rest Rx.

18.04 including two water breaks. Feeling good!

10:07 Rx
Not including breaks after R3 and R5

M 53/195/6’
10:22 as rxd.

M/39/205/67in

Time: 6:13rx

needed a quick one with minimal warm up time before dinner! Thank you CrossFit.com!

44 y/o male, 12'10" at intermediate level

M / 170cm / 74kg 

10:23 Rx

72lb KB
15:13

Modified:
--

8 rounds for time:
12 DB sumo deadlift high pulls @2x 12,5 kg
12 hand-release push-ups

> 16:43
--
Peace

M/ 30Y/ 94kg/ 

RX 7:47 m

Male, 35kg BB
12.59

Male 40 Rx
12:10

Nice welcome back after being sick all of December.

7'08 Rx , good shoulder pump ! 

Male RX 15:35:00

95lbs SDLHP

8:55

Rx 
9:54

SDHP and HRP unbroken each time, just too much time spent breathing between rounds.  Did 4 sets of 10 Back Squat after: 45-95-125-145#.  Meant to do the full WOD from yesterday, but the groin felt really tight so opted for doing just the 4 sets and calling it good for the day.  Did SLIPS as part of warmup and cooldown.

67.5-lb sumo bar
8:12

12:18
Rx

8 rounds 
10 Sumo deadlift high pull- 30lbs 
12 hand release push up (modified)

20mins

10:48 Rx

8 rounds for time:
8 sumo deadlift high pulls
8 push-ups 
65-lbs
10:17

Women’s Rx
8 rounds
10 sdhp 65#
12 hand release pushups


11:31

Intermediate scale
10:40
Good one!

61/5’8”/157

13:10, scaled to 65# SDHP.

6:38.40 for Intermediate. 
Have a great day everyone. 

58 years
RX=13:28

Rxd
21:16

Rx 
10:55

M/48 intermediate 10:01

Scaled to
8 rnds
10 rkbs 70# kb
12 hrpu
9:33
m/53/175
Practiced BS before wod--

Subbed SDHP for 70Kg Deadlift

6.29

I’m new to CrossFit. Everyone goes so fast. I am switching from a high weight low rep regimen so this is a hard wake up to my cardio. I take two min breaks after every movement. Should I just condition faster and faster between sets? How non-stop do you guys who go fast go? Is the ultimate aim to have no break between anything like a giant superset? I’m really into what I’ve been doing here, finding it so practically useful. Eager to grow stronger in a CrossFit way. Thanks for y’all’s help

M 51 86kg
8 rounds
95lb barbell

18:31

Used 40 kg
16:03

11:02, intermediate option

SDHPs feel like the most unnatural movement to me. Did all rounds UB except the last two (8/2) with 75lbs. Shoulders were the worst part of this whole WOD. 

Did yesterday’s WOD results there 

Rx 8:14 (nice and steady pace) didn’t give into my pansy side Chris S just a “Good Dose”

Scaled weight: 10:12

M/35/6’2”/210#

8:54 Rx’d 

Is 95 including bar? Or on top of the bar?

M 48 / 174 cm / 83 kg

16:53 min

RX'ed the weight, but used my 40 kg KB instead of a barbell, since this feels much better on my wrists and shoulders. 

8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups


♂ 95 lb
Time:  12:08

7 rounds of
10 SDHP @ 95#
10 HSPU
9:35

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Is my technique good enough on SDHP to have then be a conditioning station in a workout?

					SHORT		MEDIUM		LONG

LIGHT
								x
MEDIUM

HEAVY

GARAGE GYM COMPETING AGAINST YOURSELF SCALE
My first thought is each round would take less than a minute, and 1-minute rounds and 2-minute rounds are two completely different workouts, even though it's the same number of reps. So if you got it like that today, pay attention to each round's individual time and if it drops by more than 10 seconds your workout is done.

I'M MISSING INTERNAL ROTATION + EXTENSION IN THE SHOULDERS AND THESE MOVEMENTS HURT BUT I STILL WANT INTENSITY SCALE
8 rounds for time of:
12 kettlebell swings
10 dumbbell push press

NEW TO CROSSFIT SCALE
8 rounds for time of:
12 deadlifts
10 push-ups

GENERAL FEAR LEVEL: 7?

Globo wod: If you are using iron plates today pull the sumo deadlift high pull from mid shin.  Dumbbells sub dumbbell SDHP 35/50 lb dumbbells, intermediate 25/40 lb dumbbells, and scaled 15/20 lb dumbbells.   Pushups as Rxed.