CrossFit | 200626


Workout of the Day


For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.
Compare to 171218.

The Foot, Part 2: Ligaments

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Comments on 200626


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Kury Akin
November 6th, 2020 at 1:31 pm
Commented on: 200626

12:21 @65kg 21,15,9 BS (85kg BW) and 9,7,5 rope climb from back to standing (6'1"). Jimmied a hanging paracord around ring straps. Usually sub towel pull ups.

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Cy Azizi
August 10th, 2020 at 3:40 pm
Commented on: 200626


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Jeff Chalfant
July 17th, 2020 at 11:01 pm
Commented on: 200626

13:22 rx (Plus?)

I’m lighter than last time so used 180lbs.

Did 12’ climbs from seated this time but used legs after the first 3-4 pulls. This was exhausting! Way harder today than I remember, but I scaled the rope climbs differently last time. Broke squats earlier this time because they felt very heavy. Maybe still zapped from deadlifting 405 for 7 reps and I really should’ve eaten more than a bowl of oatmeal.


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Felix Seraphin
July 7th, 2020 at 6:01 am
Commented on: 200626

Time: 16:12


BS Body weight #160

RC 2-3 climbs, same rep scheme 

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Ralph Keeley
July 3rd, 2020 at 6:45 pm
Commented on: 200626


10:25 Rx

Compare to: 200305; 11:44 Rx

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Brett Eckles
June 30th, 2020 at 1:57 pm
Commented on: 200626

5:46 modified


21-15-9 back squats @155lb

14-10-5 hand over hand alternating sides strict pull ups

kept the squats light so I could go fast and unbroken. Also still recovery from low back troubles in the last 6 months. No rope at the house.

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Michael Arko
June 30th, 2020 at 11:59 am
Commented on: 200626

On vacation, could not do Rx at hotel. Completed this sub on Monday 6/29:


dumbbell front squats



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Przemyslaw Kaczorowski
June 30th, 2020 at 11:09 am
Commented on: 200626

16:49 RX

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MaKenan Sciandra
June 29th, 2020 at 9:13 pm
Commented on: 200626



rope pull - lying on back and pulling rope to a standing upright position.

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Morgan Greene
June 29th, 2020 at 5:49 pm
Commented on: 200626

185# and 10’ rope climbs at the house: 14:51

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Chris Prewitt
June 29th, 2020 at 12:44 pm
Commented on: 200626


Subbed 3x pullups, no rope to climb

185lbs on barbell


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Sam Meixell
June 29th, 2020 at 11:52 am
Commented on: 200626


21 back squats, 135#

3 rope climbs, 15-ft. rope

15 back squats, 135#

2 rope climbs, 15-ft. rope

9 back squats, 135#

1 rope climbs, 15-ft. rope

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Mike Winkler
June 28th, 2020 at 3:24 am
Commented on: 200626

what happened to the great warm ups that used to be on this page?

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Christian Simpson
June 28th, 2020 at 1:40 am
Commented on: 200626

Sc 21/15/9 alt towel PU

3/5/20: same scale but 185#...17:59

Today: 195#...16:57

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Julien Brosseau-Pare
June 27th, 2020 at 8:52 pm
Commented on: 200626


subbed rope climbs for 45# rope pulls on tower pulley


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Nathan Goisnard
June 27th, 2020 at 8:20 pm
Commented on: 200626


100 burpee pull ups, 6” jump

not timed, not planned

spent 10 minutes starring at the floor then got moving and went with it

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Viktor Wachtler
June 27th, 2020 at 10:31 am
Commented on: 200626


3/4 bodyweight squats (60kg)

21-15-9 L pull-ups



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Steven Odom
June 26th, 2020 at 11:52 pm
Commented on: 200626


175-lb (BW)

= 7:48

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Coastie Nick
June 26th, 2020 at 11:06 pm
Commented on: 200626

Subbed Towel pull ups for rope climb-



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Marcel Ferreira Martins
June 26th, 2020 at 10:36 pm
Commented on: 200626


Back squat 100kg

Rope climb 3-3-3


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Alex Pham
June 26th, 2020 at 10:21 pm
Commented on: 200626


50# vest

alternating pistols to bench (11, 7, 5 ea side)

1:1 pullups to climb

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Shaun Stapleton
June 26th, 2020 at 10:05 pm
Commented on: 200626


Rx 14:52 (195lbs)

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Nicole Deaver
June 26th, 2020 at 8:30 pm
Commented on: 200626


Body weight Back Squats RX (120#)

Ring Rows



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Michael Bishop
June 26th, 2020 at 8:15 pm
Commented on: 200626

12 minutes +/-

175 lbs

Scaled rope climbs to 5, 3 and 3

Been doing so many legless climbs I forgot how to do normal rope climbs.

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Charlie Pokorny
June 26th, 2020 at 8:08 pm
Commented on: 200626

10:24 Rx at 200-lbs

200305 was 11:19 at 200-lbs

Legs were toast before the WOD - was not expecting to do better today


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Mike Andridge
June 26th, 2020 at 7:39 pm
Commented on: 200626

RX--or so I thought, but after looking at the bar, I only had 170# on there and not 175#:(

oh well


longer breaks during the rope climbs on the rnds of 5 and 3--ate up a lot of time.


compare to was


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Blas Raventos
June 26th, 2020 at 6:40 pm
Commented on: 200626

Armando mi gargage gym entrenamiento tras entrenamiento.

Extrañamente descubrí que la cuarentena que estamos viviendo en bsas me está enselando a aprovechar mi tendencia a ser creativo.

Hoy se me encendió la lamparita y convertí la dificultad que se me presentó por no tener una estructura de rope climb, en una oportunidad: convertí una sabana vieja en una buena manera de imitar el estímulo del rope climb usando la barra de pullups. Enrollé la sabaná concentrícamente volviendo el plano rectangular de la sabana en una forma de gusano o serpiente. Luego usé cinta scotch para que no se desarme. Luego até la sábana en la barra de pullups. Me sirvió para reemplazar los rope climbs realizando 3 Rope C2B pullups por cada rope climb. Cuando hago Rope climbs en la altura de 15 pies lohago normalmente en 3 subidas. Entonces mi entrenamiento quedó un 21-15-9 de Back squats que, no teniendo discos de 5kg todavía, tuve que elegir entre 60kg y 80kg. Me incliné por 60kg para mantener los rounds de back squats unbroken.

Entonces completé por tiempo 21, 15 y 9 reps de:

Back squat 60kg (salió del piso)

Rope C2B pullup

Mi tiempo fue 8:28

Los rope C2B se realizan colgando con las manos a cada lado del nudo de la sabana convertida en gusano, lueg se realiza el agarre J con los piés, y se pisa y empuja con las piernas al mismo tiempo que se tira para llevar el pecho a la barra en cada rep.

Mis antebrazos gritaban cuando terminé el WoD. Un buen nivel de intensidad conseguido!

Gracias CrossFit


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Steve Day
June 26th, 2020 at 6:34 pm
Commented on: 200626

Bodyweight squats- 180lbs

7 rope climbs w/feet

5 lay to stand + 5 strict pullups

3 lay to stand + 3 strict pullups


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Nathaniel Robichaud
June 26th, 2020 at 5:54 pm
Commented on: 200626

Gym just opened after 3 months of confinement!!! Hadn't done much except run, so I'll ease back into it. Did 2*5*BW (225lbs) just to feel the weight, then 21-15-9 1/2 BW (110lbs), 7-5-3 strict pull-up. Didn't time it or try to go too far. Followed by slips.

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Az Native
June 26th, 2020 at 5:37 pm
Commented on: 200626

12:05, used 185 for squat, 35-25-15 pull-ups for rope climbs. Last was 12:48 with 205 squat.

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itay derw
June 26th, 2020 at 5:33 pm
Commented on: 200626

Bw 70kg/155

Scales squat to 60kg/135

Did 21-15-9


Strict pull ups


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Troy Bruun
June 26th, 2020 at 3:46 pm
Commented on: 200626


Subbed in KB FSQT (53lbsx2)

~12ft rope climb

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Joe Conradi
June 26th, 2020 at 2:47 pm
Commented on: 200626


  • Squats - 45# dumbbells (53%BW, need more weights!)
  • strict pullups


(added additional 21/15/9 squat and dumbbell rows, after)

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Myles Lance
June 26th, 2020 at 2:35 pm
Commented on: 200626


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Federico Rossi Mori
June 26th, 2020 at 2:35 pm
Commented on: 200626

BW 130lbs 11:32

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Jim Rix
June 26th, 2020 at 2:22 pm
Commented on: 200626

Subbed to


BW back squats

Abmat sit ups

Unsupported bent over rows each arm, 53# kb



200305: 9:13, 21-15-9 bw bs, k2e, ring dips

171218: 12:30, 21-15-9 bw bs, k2e, ring dips

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Byron Smith
June 26th, 2020 at 1:59 pm
Commented on: 200626

I'm a 51 year old male. 7 years of crossfit. Level 2 trainer. Been following .com programing for a month now. (No classes yet at the box since coming back from COVID so I'm doing my own thing which is Love the variance!

Scaled to 155# barbell. 90% of bodyweight.


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Charles Meyers
June 26th, 2020 at 1:55 pm
Commented on: 200626

21 body-weight back squats 223.5

7 rope climbs, rope from the ground to up right

15 body-weight back squats 223.5

5 rope climbs, rope From the ground to up right

9 body-weight back squats 223.5

3 rope climbs, from the ground to up right.


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Tripp Starling
June 26th, 2020 at 1:29 pm
Commented on: 200626


21-15-9 bodyweight back squat 145#

9-6-4 rope climbs to 12'

Compare to 200305:

21-15-9 back squat @ bw (150#)

7-5-3 leg less rope climb seated from floor to 7’


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Jim Rix
June 26th, 2020 at 2:24 pm

Nice improvement!

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Tripp Starling
June 26th, 2020 at 4:47 pm

Thanks Jim!

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Randy Crooker
June 26th, 2020 at 1:28 pm
Commented on: 200626



140lb back squat ~ 80% body weight

L pull-ups


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Matthew Letarte
June 26th, 2020 at 1:21 pm
Commented on: 200626


DB Squats 50# DBs

Strict Pullups


Squats unbroken, 16/5-9/5/1-4/3/2 Pullups

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David Williams
June 26th, 2020 at 12:44 pm
Commented on: 200626



135# for squats

For each climb: 4 alternating jumping towel pu with pause and knee tuck at top

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Erin Wysmuller
June 26th, 2020 at 12:28 pm
Commented on: A Food-Based, Low-Energy, Low-Carbohydrate Diet for People With Type 2 Diabetes in Primary Care

I would have liked to see them only use the decrease in carbs as a variable rather than both decreased carbs and decreased calories. Eating 1,000 calories/day is not sustainable long term, where reduced carb intake is.

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Jeffrey Howard
June 26th, 2020 at 12:26 pm
Commented on: 200626


Live Long CrossFit

Mason, MI

12:17 - Sc

165lb and Legless Rope Climbs from seated, 8-ft ascent

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Russell Albrycht
June 26th, 2020 at 11:39 am
Commented on: 200626

10:20, 135$, pull to standing

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John Clarke
June 26th, 2020 at 11:01 am
Commented on: 200626


Front Squats - 115lbs (75% BW)



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Stacey Thompkins
June 26th, 2020 at 9:39 am
Commented on: 200626


Scaled/modified to


53# DxKB front rack squats

Ring rows

Knees 2 elbows


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QiHui Xing
June 26th, 2020 at 6:53 am
Commented on: 200626



200626:7'20''. (legless)

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Charlie Pokorny
June 26th, 2020 at 8:08 pm


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Tyler Hass
June 26th, 2020 at 5:59 am
Commented on: A Food-Based, Low-Energy, Low-Carbohydrate Diet for People With Type 2 Diabetes in Primary Care

There’s a lot of interesting things going in this trial (in addition to what was written in the summary). First, it’s “food-based”. That sounds almost silly, but there are programs out there where people go on pre-made smoothie diets. The unfortunate thing about such a diet is that it does not teach people anything. What happens when the training wheels come off? They can't just drink smoothies for the rest of their lives. When they re-enter the real world, they will still need to learn how to properly eat. I like the idea of skipping the shakes and going straight to real food.

Secondly, the control group was advised based on the DiabetesUK handbook: “What is a healthy balanced diet for diabetes?“ It would be more accurate to call it a comparison group, unless the researchers knew in advance the standard of care would have no impact. (I think they knew it was useless.)

It’s unfortunate they didn’t report the health biomarkers at the end of the weight loss phase and at the end of the stabilization phase. This would offer some insight into whether the improved biomarkers were driven by the low carb diet or the weight loss. Bonus points if they had a third arm do the stabilization phase first, followed by the weight loss phase.

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Susan Young
June 26th, 2020 at 11:05 am

Agree. Food-based is the only sensible way to proceed.

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Reza Dehghanzadehsuraki
June 26th, 2020 at 5:36 am
Commented on: 200626


Coaching notes

Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet element that combined of a low skill movements and an explosive movement from gymnastics modality.

Purpose: The biggest challenge of this program is high heart rate training.

The reason for choosing reps: The reps template is 21-15-9 for squats and 7-5-3 for rope climbs. As can be seen, the rope clime reps selected 1/3 of squat. The rope climb is an explosive movement that the athletes must perform it with their maximum power and then recover their involved muscles. The BW squat is a good select that the athletes can recover their involved muscles.

Time to perform: This WOD takes about ≈ 10-11 min. A relatively fast athlete completes this WOD in 9 minutes.

Scale method: If the athletes cannot perform 15-ft rope climbs, the trainers are advised to scale it with reduce the reps or replace it to other easier varieties of rope climb, like lying to standing rope climb.

Running a class: Trainers have a long time (≈ 50 min) to set other parts of class.

Physiology (GPP): Muscular endurance and cardiorespiratory play the major role in this exercise.

Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.


Squat: Gluteus maximus, Quadriceps, Hamstring, Gastrocnemius, Soleus

Rope climb: Latissimus dorsi, Pectoralis major (sternum head), Biceps


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for squat ≈ 6 min

Specific warm-up for rope climb ≈ 7 min

WOD ≈ 10 min

Cool-down  ≈ 10 min

Additional time: It remains ≈ 19 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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Kyungtaek Kang
June 26th, 2020 at 2:31 am
Commented on: 200626

6:55 (94kg = 207-lbs) 3.5m no jump.


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Alyssa Wendt
June 26th, 2020 at 2:29 am
Commented on: 200626

Yall should make a hero workout for Vanessa Guillen. It’s sad what’s happening. No command let behind you know.

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Matthew Aukstikalnes
June 26th, 2020 at 1:32 am
Commented on: 200626

hey HQ, check out 200305

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Chris Sinagoga
June 26th, 2020 at 12:18 am
Commented on: 200626

Champions Club Scaling Notes


The WHAT ABOUT THE MOVEMENTS section is in here because I think it's a simple way to sub something if you're limited from injury or lack of equipment. When you look at back squat, for instance, the image coming in your head shouldn't be a bar on someone's back; we need to be able to look past the "code" and see that it's just squatting in general. This allows us to modify effectively. Or, at least it does for me. In the grand scheme of things, there's no difference between back squats, air squats, front squats, overhead squats, and deadlifts.


Back squat - squatting, external load, full range of motion but not much upright torso demands

Rope climb - pulling (hanging), skill, core-to-extremity, scaling an obstacle


Decreasing rep scheme like this and weight scaling means fit people can go through unbroken if they wanted to, though muscular fatigue would make us want to stop. If stamina was intended to be a factor, I would think legless rope climbs would be prescribed. And maybe higher squat reps.


21-15-9 reps of a squat probably wouldn't be enough reps to work on technique, so I'd try for 3 rounds of 30 squats (any kind, preferably back squat though) and 4 half climbs. Half climbs because it gives more practice for the wrap/hips-first stuff.


I would see this category being more emphasizing the stamina of the legs and arms. So maybe 5-7 rounds, 1-minute practice at each station.


15 rounds of:

3 back squats

1 rope climb

*this is if the weight/rope reps listed are too much in the bulk, but good enough for smaller increments.



95-lb. back squat. 3/4 speed with everything.


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