CFWUx2
45-ish min, started time late
7 reps on dip bars
2 min HS hold sub for HSW

3 rounds of
9 minutes total L-sit holds
40 med Ball clean
120 meters Ball 
 
20'10" 

21:06. 3R 1 minute of L sits scaled to Tuck hangs as progressed, 5 ring MU as strict as possible, 1 minute walk HS.

1:02:19 Rx 

M/34/5'10"/190

Rx'd 27:15

79:00

L sits from box
34:35

60 minutes and change rxd
Thought I posted yesterday. Must’ve posted on another WOD or something. 

7 sets round 1, 8 sets round 2, 9 sets round 3

L sit from floor. Started with :20 second holds, finished with :12 holds. Did 1-2 muscleups and 10-20 feet of handstand walking to accumulate total each round to stay moving and avoid muscular fatigue. First 2m took 7:40, 2nd round took 14m and third took over 16m, 6-8m for muscleups and hs walks each round. 

I attended my L1 in Moorpark. It was truly awesome. I learned so much and left with the excitement and desire to head back to my box and start transferring that knowledge to the other athletes. Big thanks to Matt, Mike and Camille. You all were amazing instructors and I appreciate and thank you for the time you spent with us!

So good! I train my 97yo mom and this is being added to her routine, or as she calls it "her regime."

Did it after the row WOD.
Scaled to tuck holds and in the first and second rounds wall walks for 10-ft. HS walk. In the ast round I tried to walk through (in three or four attempts / 3 meters). 5 sets of tuck holds/ rounds.
41:55
42/1.78m/77kt

Attended Level 1 at Crossfit Parioli, such a great experience, awesome staff and beautiful course! Thank’s to Arianna, Marco, Fede, Matteo and Manfro! Amazing team!! 

43/6'3"/200
3 rounds 1 min l sit on parallettes
each round, perform 3 strict pulls+3 strict ring dips for each set
then 10 ft hsw for each set
28:02, 4 breaks each round, so 4 sets of 3 strict pulls+3 strict ring dips, then 40 ft hsw each round

28:51 scaled 
Half of the time in tuck position 

No can do so subbed a WOD:  
3 rounds 
160' farmers carry, 25# plates
100 single-unders 
9:03
Couldn’t jump rope to save my life today!

Attended the L1 in Townsville, Big thankyou to Brett, Gav and Lachy I learnt a lot over the two days those guys were amazing!! 

28:50 RX

i am Blas mother , i did: 3 rounds pero time of 20 toe taps, 10 ring Row and 5 wall outs in 4 ' 58''. Ayer that i did 1' Tuck sit.Excuse my english

42:00 (7,6,7)
Switched to Kipping MUs after first three strict.
Abs were still fried from GHDs the other day. Everything was crap today.

M/35/174cm/74kg

Scaled down the 2 min L-sit hold to 1 min 
so did 3 rounds for time of:

1 min hold L sit, each break
1 strictring muscle up (why they are so hard suddenly!?)
3m handstand walk

21:03

Attended the L1 in Townsville. Fantastic weekend, and so well presented. Thanks Brett, Gav and Lachy. 

3rds: 17:32
2 min Paralette Knee Tuck 
1 MU
10 ft HS Walk

想加入Crossfit健身交流群的请加我微信19925331056

Thanks Gale and all the seminar staff for a wonderful weekend at CF Strong! Learned even more and got my 1st strict MU! Props to all! 

21:30 scaled.  Loved this!  My gymnastics is finally getting better!

Hotel gym modifications:

3 rounds of
2 minutes total L-sit holds
10 strict pull-ups
10 strict bar dips
10 strict push-ups

24:56

Not very impressive. First round was under 6 minutes and I think 5 sets; then I crumbled. So afterward I ran 5k for punishment.

31:08
3Rds
4 x 30 sec L-sit /tuck hold
4 x 3 pull-ups, 6 dips, 1 min handstand walk practice 

I combined the tuck hold as a few second break in L-sits so I could stay up for 30sec at a time. 
Handstand walk practice average 3-4 steps each try. 

I attended my CrossFit level 1 training in Moorpark, CA & just can’t say enough good things about the weekend. I learned so much, improved & refined my own personal movements through the hands on application, & walked away feeling so pumped & proud about my CrossFit journey & coaching journey & just really ready to take this knowledge & apply it with the athletes at my home box! The instructors Matt, Mike, & Camille were so welcoming & encouraging all weekend long & did an incredible job with us all! Thank you so much! 

Crossfit Linchpin
9 12 15 18 21
Thrusters
Strict pull ups
Run 400m
Rx is 115#/CTB
I scaled to 35# kb's
36:41
m/49/175

26:18 scaled (5,6,6)
Knee tucks (abs still sore from ghd)
Toe nail assisted ring muscle ups? Tried using very little legs
Can't hand stand walk so I attempted it for 15 sec per set of l-sit (if it took 5 sets I did 1:15 of attempted walking) got much more comfortable with it today and was taking a few steps

3 rounds for time of:

2 minutes of front plank in as few sets as possible (AFSAP).

After each round, perform 5 weighted  pullups w/ 15lb dumbbell and 10 strict HSPU for each plank set.

15:19

Planks were 2:00, 1:35/:35, 1:30/:30

R1 - 4 assisted MU/40' HS walk
R2 - 4 assisted MU/40' HS walk
R3 - 5 assisted MU/50' HS walk

27:46

Back squats 5-5-5-5
185-195-195-185#

Short L-sit practice

5 rds. each + handstand and muscle-up practice

Attended the crossfit courses in La Marsa Tunisia. The course was so constructive and easy to understand thanks to the tremendous effort the staff did. I really loved the way they worked together to explain the lectures. Such a great example of organised team work, they made everything look easy. Thumbs up, big appreciation and admiration to Raphael, Tiago, and Juria. You guys are AWESOME. Shoutout to Omar, Jordan, and all the Team. 

Team, good morning

I hope you are doing well.

Please, 10 ft. is the same as toes to bar?

Cheers.

M/44/6'2"/180#

From @sherwood215
3 RFT
50 squats 
40 abmat situps
30 RKBS 53#
20 hand release pushups
14:45

What an amazing weekend!! Never though a PVC would roll me so much. Awesome staff and great team 

CrossFit Townsville Represent. Brett, Lachy, Gav = The Bomb.Com Learnt so much and had the privilege of doing it with such an awesome bunch (especially Sally Wells!!) From Mackay with Love

31:30, scaled to tuck holds, 1 jumping  MU, 30 sec handstand holds per tuck hold set

Tack sí¥ mycket till Rob, Oskar & Angie fí¶r en fantastisk kurs pí¥ CrossFit 162 West i Sverige! Quite possibly the best spontaneous decision in my life. Can't wait to see where life goes from here!

안양공식인증지부 크로스핏힘
1R 5set (bar muscle-up + HSW)
2R 11set L-sit 까지
강경택 45세/180cm/90kg
※지난 주 GHD sit-up으로 복근 통증이 아직 남아 있어서, L-sit도, Strict muscle-up도 제대로 진행이 안된다.

I attended Level 1 at CrossFit Townsville.  Learnt so much from this course.  Also big thanks to Brett, Lachy and Gav you guys were awesome.

This WOD would require, for me, perhaps 25 MUs and some 40 yards of handstand walks, neither of which I can do.  Looks like a time to do some L-sit practice a little handstand practice, and then a hero or girl WOD of choice.

Champions Club Scaling Notes

RANT: 
This workout, and ones like it, are tough if someone catches it on their only day. Or first day. And I know we don’t really plan our gym around people who don’t show up a lot, but sometimes them feeling good in a workout can move the needle towards getting them to be more consistent. If this is the workout they catch, I would adjust. For the regular group, I would adjust.

I SHOULD TRY THIS RX’D IF: I have good attendance and good technique.

GROUP VERSION:  I tested this out as the following: partner AMRAP in 20 minutes of: 8 strict burpees (other partner holds L-sit), 8 strict burpees (first partner holds L-sit), handstand walk “x” distance alternating attempts with a partner. This format allows for spotting on handstand walks and wheel barrow walks subbed if needed.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: I would say the group version, except I’d play it by feel in the case of a first-time workout-tryer. Partner wheel barrows might be odd.

INJURY VERSION (BASED ON GROUP VERSION): 
Lower body injury — works pretty well as is because you can do one-leg burpees. some kind of pull-up or muscle-up could be subbed for burpees if needed
Middle body injury — honestly same as lower-body except see how the L-sit feels. Plank might be a good call there
Upper-body injury — sub one-arm dumbbell clean and jerks or one-arm kb swings (x2 reps) for burpees. Hollow hold for L-sit. One-arm plank for handstand walk.

WARMUP:
Muscle-up stuff — if you aren’t ready for it without a timer, do it here
Jump rope — always
Squat — hip prep
Kip — overhead prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. For quality with a little dose of team. Still 4 for the real thing because max L-sits are always rough but you’ll need rest for hs walk/muscle-up/

Globo scale: L sits can be performed on rings 2 boxes, paralletes, dip bar, on a chair, or hanging from a pullup bar or Rings.  For this case rings are best.   Strict muscle up sub 3 strict pullups and 6 strict weighted bar dips if you do not have rings.  If you have rings and are unable to do strict muscleups do assisted strict ring muscleups, or scale as necessary from there.  If you are proficient at strict ring muscleups try strict bar muscleups.  For handstand walks if you are unable to do them do wall walks or a minute handstand hold.  If your Globo will yell at you for doing these hold a heavy set of dumbbells overhead for a minute at lockout.   For elites try adding an  obstacle such as a stack of plates into the 10 ft handstand walk.


Btw I am posting this from the terrace at UW Madison.  If you get a chance during the Games stop up here.