남(m)/46/171cm/96kg/230118/
Complete as many rounds as possible in 12 minutes of:
20 wall-ball shots
20 single-leg squats, alternating
♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.
Post rounds completed to comments./
2라운드 피스톨 12회(두번째와드라서 기록이 저조함)/
수요일 저녁 두번째와드

CFWUx2 5wb + 6 pistols (sub dips, sqts)
3r +25 reps

subbed 20# db thrusters

2 1/2 rounds + 5 reps

4R+31r. 16/16 @9kg to at least 10', single leg squats (holding toes through R2 then tree assisted)

2 rounds plus 20 reps
Rx’d

5 rounds 

4 rounds plus 6 wallballs -rxd -with lifting shoes on. Wallballs unbroken and made myself do an extra rep on 2 rounds for not hitting the target. Slow but consistent pistols. 

180/41/69”

2 rounds + 11 pistols

3 rounds plus 17 Wall Balls

M/36/6’/88kg
5 rounds + 1 wall-ball

5 rds + 25 reps
Scaled/subbed to 20 DBs thrusters @9kg (20lbs) per DB / 20 reverse lunges
M / 41yo / 176cm / 70kg

33 / M / 5'9" / 137lbs

20lb dumbbells thrusters for WB

1 round + 20 + 9

M/34/6’/175#

4+23 RX

6 rds + 15 pistols in 7th rd (used beam for balance on pistols)

M/36/165

12 minute amrap:

20 WBS as rx’d
20 BSQT with 52lb kb  

4 rounds + 4 WBS

Used 20lb slam ball instead

4 rounds + 11 reps

2 rd + thrusters + 4 pistols
45# vest thrusters
20# dumbbell assisted pistols 

3 Round and 20 WB and 2 Single legs.

12’ AMRAP

10 double dB thrusters (35# dumbbells)
20 alt pistols 

5+4

Rx'd (alternate leg lunges)
7 rounds 😅👍

Heels elevated 2.5 inches on pistols 
20# WB
3 rds + 22 reps

6+9 - Rx

m/40/157#/5’7”
4rds+11 reps

4 rounds 
w/ heels elev.

Sc to single leg alt squat to 19" bench otherwise Rx
5 rounds + 20/3 = 223 total reps

12 Minute AMRAP

20 Wall Balls - 20lbs
20 Single-Leg Squats, alternating 

4 Rounds + 20 Wall Ball shots

In: 1.5 mile run
Out: Heavy Bag 3/1x3 

3 rounds + 3 reps
two arm thruster with one 1.5 pood kettlebell

7 rounds
20 lb WB to 10’
reverse lunges 

Rx 5R+14 Pistols .... 
I cannot feel my legs .....  

RX: 4 rounds + 4 WB

#Ecuador

Globo/home scale:  Sub 20/15lb db thrusters for wall ball shots.  If without dumbbells, then do odd object thrusters.  Pistols can be assisted by holding onto a doorframe, chairs, or boxes.  Deep Step ups or bulgarian split squats can also be subbed. 

38yo/200lb/6’2
4rd+16
(used lightest band for pistol)

3 rounds +20 WB scaled
scale: 10 lb wall ball, pistols using a chair

Scaled
Did as 6 min on/1 off/4 on/1off/2on
12 Wall Ball w/ 20lb ball
12 alt single leg squats (leg behind)

Lost track of rounds dodging 3 yr old nephew

7 rounds, 8 reps
I just air squatted the wall ball shots bc I had nothing to throw.
For the one-legged squats, I crossed my other leg in front across my other knee; it wasn’t a true pistol bc I can’t do those currently 

I know I’m not alone in doing this, but when I hear about young and healthy people dying of coronavirus, I almost always try to find a picture. Generally, what I see is “normal”, but not healthy. When I hear they “watch their diet”, I wonder if they look at healthy food and eat something else.

Then again, the dietary advice of the WHO and CDC is woefully bad. Lots of good people are harmed by the bad dietary advice of these and other health organizations.

After age, severe obesity is the second most common predictor of hospitalization. It’s number one for people under 65. This article gives us several important clues why.

Barry Sears (author of the Zone Diet) wrote an interesting article on covid-19 and how immune responses work. He is in complete agreement that covid-19 is exacerbated by chronic inflammation. When the immune system attacks invaders, collateral damage is unavoidable. The people with the most severe cases are unable to shut down the inflammatory response once it has started. This results in a cytokine storm and damage to multiple organ systems.

A paper on influenza and obesity reports that obese subjects are more contagious. They shed the virus for a longer duration and they also expel more infectious virus with each breath. This paper also proposes that exercise is the most potent non-pharmacological immunomudulatory intervention. It reduces inflammation and improves the hormonal milieu that drives inflammatory responses. Some of this paper should probably be ignored. The paper refers to marathon running as “high intensity exercise” and recommends metformin for its anti-inflammatory benefits. CrossFit has previously posted an article that metformin blunts adaptation to endurance exercise.

Another cause for concern is vaccine response. Vaccines are known to be less effective in both of these populations, who are sadly the ones most in need. The vaccines which will supposedly bring the world back to normalcy in 18 months might not be as effective as we hope.

We should do everything we can to spread the word that our diet and exercise recommendations are perhaps the best defense we have now and might even improve our vaccine response when that eventually arrives. I’m optimistic that many people are making positive changes in their lives. I just hope they follow us and not the “low fat diet plus moderate activity” plan promoted by the CDC/AHA/WHO.

20# WB Shots 10’
toe nail squats 20 alternating 
4 rds + 21

5 Rounds 22 reps 

4rnds + 8WB
used retainer wall to assist with pistols
think this one broke my ass😂

Scaling option 3: 
5 Rounds + 17 air squats

Form wasn’t great on the pistols but I will consider this a success for my first time participating in the WOD

Rx 5+12

Ouch 

4 rds + 8 wall balls
Used the side of my squat rack to assist with alt pistols.

5 rounds + 8 WB = 208 reps Rx
Ouch! Nice WOD, and ouch!
m/52/5'11"/200#

Rx+
(30-lb ball at 10-ft target)

= 5 rounds + 5 reps

12 min AMRAP
20 15lb goblet squat
20 alternating lunges

4 rds 25 reps

7 Rds + 10 Wall balls (10# ball)

6 rounds + 4
I use a wall to assist during pistols.

7 rounds + 20 wall balls

Option 3
5 rdd

6 rds + 12 reps
 
20 WB (20lbs)
20 Toe on Heel SQT

16 wall ball 14#
16 alternating pistols to 14” box
7 rounds + 1 wall ball
unbroken wall balls

M/33/218/ 5’11”

15 min set clock

3 ring dips between each round

20 wall balls 8 pound ball 10 feet

20 alternating single leg squats with box behind

9 rounds

3 rounds + 4 wall balls Rx

20 Minutes.

Myself, 20lbs MB. 10ft.
10 MB Throws 
10 Alternating Pistol Squats.

260 reps.

My 17 y/o daughter. 14lbs MB. 8ft.
Same reps.

160 reps + 10 reps MB Throw.

20 wall balls, 20# ball
25 walking lunges 
5 rounds + 9 wall balls
pistols just destroy my knees. 

5 rounds plus 17 wall balls 
Scaled to 10lb ball to 10’ target and 
single leg squats to 15” bucket 
m/34/175 

Complete as many rounds as possible in 12 minutes of:
20 wall-ball shots
20 single-leg squats, alternating
♂ 20-lb. ball to 10 ft.

5+10
210

Subs:
dumbbell thrusters (2 x 18lbs) for wall-balls
TRX band assisted 1-leg squats

5 rounds + 17 thrusters (117 reps)

4 rounds & 12 wall balls
subbed pistols for lunges

Subbed 20kg kettlebell thrusters for wall balls.
Pistols as RX.
4 rounds. Quads are on fire.
43/1.78m/77kg

Simple, direct, effective. It can be tough for a trainer to have the confidence to step in and engage in such an involved tactile cue like that but seeing it done in such a professional and no nonsense manner is really cool. Thank you for this!

7 rounds, 13 wallballs

WBs - 20lbs, 8 foot target 
Pistols - down to 16in stack

Thanks once again for the continued effort to get the truth about illness and this COVID fiasco out to everyone. It is absolutely mind boggling to me that we allowed governors the power to shut down our nation to protect people who basically made choices to neglect their health. As a doctor who has tried for over 30 years to motivate people to get off sugar and exercise I don’t think it is uncaring to allow someone to face the consequences of their own behavior. I believe it is a terrible policy to make those who take the time and make the effort to get fit suffer fir those who have not

4 rounds.  

RX:7R+13.
https://youtu.be/fyyy_8jrn0c

5 rounds + 20 wallball and 3 pistols as RX

Shoulder’s feeling better but not all the way good after AC Sprain during press to handstand last week. Taking it easy on pushes and overhead pulls. 20 lb pushes for wallballs were fine but definitely not at full speed.

▶ INTENDED STIMULUS
.
Moderate duration, moderate repetitions, moderate skill, and moderate power output. Sounds like a moderate workout, it is not. The second half will get hard and you will have to push. There is a lot of redundancy on the legs. In other words, this is a legs workout with some presses in between to give you a productive break. No need to move fast today as much as to keep moving. It will take a lot of concentration just to keep chipping away. But you can. We are shooting for the 7-9 rounds range. That's a lot of rounds. Choose a weight and a number of reps on the wall-balls so that you have a fighting chance to keep doing them unbroken. Choose a modification for the single-leg squats that allows you to have a consistent cadence, not fast, just somewhat consistent. This is a super fun workout. Set yourself up right, and dominate!

▶ OPTION 1
Complete as many rounds as possible in 12 minutes of:

16 wall-ball shots
16 single-leg squats, alternating

♀ 14-lb. ball to 9’
♂ 20-lb. ball to 10'

▶ OPTION 2
Complete as many rounds as possible in 12 minutes of:

16 wall-ball shots
16 toenail single-leg squats, alternating

♀ 12-lb. ball to 9’
♂ 16-lb. ball to 10'

▶ OPTION 3
Complete as many rounds as possible in 12 minutes of:

16 wall-ball shots
16 skater squats, alternating

♀ 8-lb. ball to 9’
♂ 12-lb. ball to 10'

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

GENERAL WARM-UP

2 rounds of:
10-meters of high knees
10-meters of butt-kickers
10-meters toy soldiers
10-meters of walking lunges
10-meters of broad jumps
10-meter bear crawl

SPECIFIC WARM-UP

Wall-ball shot
Perform 5 reps of each step of the progression, with a light medicine-ball:
Front squat
Thruster, pausing after each rep
Wall-ball shots
Wall-ball shots (with intended workout weight)

Single-leg squat
Perform 5-10 reps of each step of the progression:
Reverse lunge
Assisted single-leg squat (holding on to rig, rings, etc.)
Single-leg squat (or practice)

Practice
6 wall-ball shots
6 single-leg squats, alternating

AT HOME VERSION
AMRAP 12
20 push-up + jump squat
20 reverse lunges

Champions Club Scaling Notes

RANT
I would like to give a reminder that lunges are single-leg squats. Though you would not get to put rx'd by your score, adding those in would help if you wanted to preserve some intensity for this workout and can't do pistols well. As are step-ups.

MAIN DECISION
Practice day or intensity day?

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
12 wallballs
12 lunges

WHAT ABOUT THE MOVEMENTS
Squatting - loss of connection, upright torso, odd object, external load, push-up mechanics, accuracy component
Squatting again - unilateral loading, more ROM than usual, a bit extra balance

WHAT ABOUT THE REPS
20 means they assume we have the capacity to do 20 straight for both. That is normal for wallballs, not normal for pistols- especially given that the time cap is only 12 minutes.

LEARN TO COOK
If you want to make this about keeping the movements as is, then extend the time cap to 15 or 20 minutes and decrease the reps just a bit so fatigue would not cause the form to get bad. If you want to keep intensity, then either cut the numbers down, or sub lunges/step-ups for pistols.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale, then practice the pistols in the warmup

GENERAL FEAR LEVEL: 4