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Workout of the Day


5 rounds for time of:

100-ft. handstand walk
30 single-leg squats, alternating

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Compare to 170305.

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Comments on 201128


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Doug Brubacher
January 9th, 2023 at 1:42 am
Commented on: 201128



Handstand shoulder tap.

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Kury Akin
June 27th, 2021 at 2:43 pm
Commented on: 201128

18:35 5R of x5 wall crawls and 20 modified one leg squat. Knees prefer this mod

15:15 sub 5R of: HS shoulder taps x30, 20 pistols. 180617

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Cy Azizi
January 12th, 2021 at 3:08 pm
Commented on: 201128

82:37. 10 wall walks

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Clint Michael
January 1st, 2021 at 4:54 pm
Commented on: 201128


Subbed with 5 walk arounds a box. Held

onto a vertical bar during pistols.

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Jeff Chalfant
December 19th, 2020 at 9:13 pm
Commented on: 201128

Today I did my own affiliates self written 2020 version of the “12 days of CrossFit” workout with my members outdoors, and physically distanced: 25:09 with my 50+year old scaled, beginner partner. Fun stuff. Ended up doing all 12 wall walks, 30 box jumps at 30”, about 20 strict pull-ups, 20 Turkish get ups, 42yds. of handstand walk, 36 pistols, 30 bear crawl 360s, and 11 forward rolls. Wasn’t that hard but shoulders and cardio were were taxed by the end!

12 wall walks

11 double unders

10 box jumps 30/24

9 push press (dumbells) 50/35

8 strict pullups

7 yard handstand walk

6 single leg squats

5 L hold on rings (seconds)

4 dizzy bears (360 bear crawl)

3 front squats (dumbells) 50/35

2 Turkish get ups 50/35

1 forward roll

For anyone looking to try/scale this, it is 12 rounds, performed like the 12 days of Christmas song, starting with just 1 forward roll. Each round you add an exercise with more reps at the beginning of the round and repeat all the others in descending order. (Hence the strange list order pictured)







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Chin-Sheng Chou
December 17th, 2020 at 10:39 am
Commented on: 201128

RX 25:00


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Kevin Marshall
December 17th, 2020 at 2:39 am
Commented on: 201128

Pretty sure HSW was Rx but now measure to say for sure so finished in 28:10 (pretty sure Rx but not 100%)

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Ralph Keeley
December 9th, 2020 at 1:50 am
Commented on: 201128


5 Rounds

50-ft. handstand walk

30 single-leg squats, alternating


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Jeffrey Howard
December 7th, 2020 at 11:35 pm
Commented on: 201128


CrossFit AFK

21:50 - Rx (25ft lane)

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Giuseppe Petrillo
December 7th, 2020 at 6:13 pm
Commented on: 201128

23:27 rx’d

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Braxton Glass
December 7th, 2020 at 6:07 pm
Commented on: 201128

57yo m 5’5 147lbs

sub step ups 24” box

30sec Handstand Hold w/ wall support

14 min

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Blas Raventos
December 6th, 2020 at 2:31 pm
Commented on: 201128

Did 5 rounds of

30m handstand walk

20 pistols alternating

in 22:20

Did it with a friend

He did 30 min of

30 Kick to handstand

20 pistol scale: a mix of assited negatives, rolling pistols

He completed 4 rounds and 30 kick to handstand

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Dan Kremer
December 5th, 2020 at 3:58 pm
Commented on: 201128


5 rds

15 Wall Ups #15 plates


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Erica McLean
December 3rd, 2020 at 3:03 am
Commented on: 201128

I went rogue and did 4 rounds of jibberish:

R1: 100 h/s "shifts" shifting from hand to hand and 30 single leg down/2-feet up (from CFgymnastics Insta page)

R2: 100 shoulder taps and 30 alt Bulgarian split squat/rear foot elevated.

Repeat twice


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Tomi Krznar
December 2nd, 2020 at 4:06 pm
Commented on: 201128

3 rds of:

30 sh. press 30 kg

30 alt. pistols

9:55 @165 avg/175 max HR

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Kyle Earhart
December 1st, 2020 at 10:32 pm
Commented on: 201128




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YooSik Kim
December 1st, 2020 at 8:21 am
Commented on: 201128



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Kevin Flowers
December 1st, 2020 at 12:49 am
Commented on: 201128


5 rounds for time:

30 strict HSPU

30 pistols (alternating legs)


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Joseph Amaya
November 30th, 2020 at 10:18 pm
Commented on: 201128

la proxima vez que tenga que caminar en manos, debo esperar a que escampe para evitar friccion y hacerlo en el mejor lugar donde hice con juanjose

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Terry Auten
November 30th, 2020 at 3:36 pm
Commented on: Workout Tips

How many box walk arounds for a WOD like this with 100ft handstand walk?


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Rika Naruse
November 30th, 2020 at 7:27 am
Commented on: 201128

AMRAP in 15 minutes of:

6 handstand push-ups

18 jumping lunges


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Blake Zinn
November 29th, 2020 at 8:43 pm
Commented on: 201128

Scaled to 14min amrap

pike push-ups from the bench (97)

bar or band assisted pistols (43 each)

meathead finisher- bicep death

ankle mobility a big limiter here

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Myles Lance
November 29th, 2020 at 5:12 pm
Commented on: 201128

3 rounds, 39:29

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Loris Giuliano Ferrari
November 29th, 2020 at 4:29 pm
Commented on: 201128


5 Round

60 Shoulder taps in HS

30 Pistol assisted (med ball)

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Steve Day
November 29th, 2020 at 4:04 pm
Commented on: 201128


Broke up HS walk to 12.5' segments and gave myself 2 attempts per segment.

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James Gentile
November 29th, 2020 at 4:03 pm
Commented on: 201128

Subbed nose to wall handstand holds at 30s and pistols to a stack of plates at about 15". 5 rounds, 30 reps each leg. 19:31.

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Viktor Wachtler
November 29th, 2020 at 3:31 pm
Commented on: 201128


With a 16kg kettlebell without putting the bell down

10 swings

10 one-handed swings (L-R)

10 cleans (L-R)

10 strict presses (L-R)

10 rack squats (L-R)

10 snatches (L-R)

1 Turkish get-up (L-R)


RX 22:40 HS walks still need improving, pistols unbroken.

Previous ones:

170305 intermediate scale

5rounds of

2.5cm plate handstand step-ups 15 reps

30 one-legged squats


2015 one was 27:40 with a lot of struggle on HS walks, falling after every 2-3 steps, and the pistols were much weaker then.


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Derek Eason
November 29th, 2020 at 4:07 am
Commented on: 201128

Rx 11:35

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David Smith
November 29th, 2020 at 2:20 am
Commented on: 201128

Scaled. Really helpful scaling option in the video above.


3 pike handstand walk arounds (I figured one walk around was about 10 yards)

8 alternating pistols off 2 45s and 2 35s. Went Full depth but less demanding on lifting the off leg.


my round times tell a story haha.






I really hit my groove with technique on both movements by round 3. By round 4 I was starting to fatigue.

Great couplet.

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Kirk Byrd
November 29th, 2020 at 1:31 am
Commented on: 201128


Scaled the pistols to the box steps and did the handstand walk RX, 16:17

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Christian Simpson
November 29th, 2020 at 12:28 am
Commented on: 201128

Sc to 5 rounds of 50 wall facing sh taps/30 24" box step-ups


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Rodrigo Melgar
November 29th, 2020 at 12:18 am
Commented on: Workout Tips

Hi folks, as per pandemic decided to do crossfit wods with a kettlebell , some dumbells and occationally go to the gym on days where I can’t afapt to my home gym.

today i scaled to

100 ft bear crawlls

20 air squats

10 walking lounges

& 2 assisted single leg Squats

5 rds -> 26:46

wish me luck, planning on competing in may 2021 :)!

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Derek Schierlmann
November 28th, 2020 at 11:20 pm
Commented on: 201128

Should have watched the video...

Heavily scaled

10 hspu on a box

15+15 assisted pistols



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Antonio Alves
November 28th, 2020 at 11:10 pm
Commented on: 201128

5 rounds for time of:

5 Handstand Box Walk Arounds

30 box step-ups

SCORE: 36'43''

Took me forever... two difficult movements for me, though I'm seeing some improvements.

Did 50 additional chair-assisted SL squats and some HS shoulder taps, which are also suitable scaling options, I think.

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Joshua Willing
November 28th, 2020 at 10:05 pm
Commented on: 201128


Did this during lunch break at work. Gave myself a 30 minute cap.

3 rounds + 100ft + 10 pistols.

the pistols are slowly coming back after a groin injury in January. Left side still weaker. Fun one.

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Charlie Pokorny
November 28th, 2020 at 8:34 pm
Commented on: 201128

23:28 Rx

HSW mostly in 10-ft segments


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Joe Conradi
November 28th, 2020 at 8:02 pm
Commented on: 201128

Scaled to 5 rounds of:

5 HS walk around box

30 single leg squat to 20” bench


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Randy Crooker
November 28th, 2020 at 7:14 pm
Commented on: 201128

Handstand walk as Rx

pistols to 13” target


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Charles Meyers
November 28th, 2020 at 6:47 pm
Commented on: 201128

Workout of the Day


5 rounds for time of:

100-ft. handstand walk Box around the world

30 single-leg squats, alternating 20”” box


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Christopher Buchenholz
November 28th, 2020 at 6:16 pm
Commented on: 201128

M/53/5’9”/168 - Newbie



Bike ride - 6.5 miles

Complete a 5 minute AMRAP of: (2)

5 Burpees

10 Walking Lunges

20 PVC Pass Throughs 

10 Wall Balls


Pistol warmup https://youtu.be/8Oz8evPTwyA

Handstand walk warmup https://youtu.be/j5y4l6w0Ta0


5 rounds for time of: 21:13.8 Minutes 

5 Handstand Box Walk Arounds

30 pistol squat progressions as shown on GMB fitness https://gmb.io/pistol-squat/ alternating

    1- Roll back extend one leg

    2- Roll back extend one leg

    3- Pop up to standing

    4- Pop up to standing

    5- Pop up to standing


These are both movements I would LOVE to have.  I can do handstand against wall, but can only stay up on free handstand for a couple of seconds.  Pistols and Shrimp squats I just don’t have.  I don’t think it’s mobility, I think it is weakness in my hamstrings.  ANY SUGGESTIONS/TUTORIALS YOU FOUND HELPFUL - PLEASE PASS THEM ON!

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Gavin Christensen
November 28th, 2020 at 6:13 pm
Commented on: 201128

Scaled to 5 rounds of:

15 seated DB press w/ 35# dbs

30 single leg squat to bench (18”).


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Drew Jordan
November 28th, 2020 at 5:49 pm
Commented on: Workout Tips

Is it just my phone, or was there no audio on this?

Hey Pat! I miss working out with you and the 6AM crew!

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Evgeniy Kalinin
November 28th, 2020 at 5:48 pm
Commented on: 201128


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Damien Leroux
November 28th, 2020 at 5:26 pm
Commented on: 201128

Rx : 14'27 (3x10m section/unbroken)


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Az Native
November 28th, 2020 at 4:47 pm
Commented on: 201128

12:44, mod as follows

120 foot per arm waiter walk 1pd KB

30 squats

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Nicole Deaver
November 28th, 2020 at 4:28 pm
Commented on: 201128

5 Rds

1 min handstand walk practice


30 split squats


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Michael Arko
November 28th, 2020 at 4:09 pm
Commented on: 201128

50 shoulder taps (wall-facing)

30 1-leg squats down to 12" box


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Lincoln Kerger
November 28th, 2020 at 3:55 pm
Commented on: 201128



40 sec HS hold (back to wall)

30 toenail squats/pistol progressions


3 rounds were with toenail squats and 2 were with pistol progressions from a bench.

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Amedeo Alessio Cerea
November 28th, 2020 at 3:25 pm
Commented on: 201128

19’01” Scaled:

5 rounds

4 box walk around

30 high box step-ups

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Kyle Smock
November 28th, 2020 at 2:57 pm
Commented on: 201128

Scaled to


100 ft. Bear crawl

30 pistols on 12 inch box


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Mike K
November 28th, 2020 at 2:35 pm
Commented on: 201128

5 rounds

10 sit down shoulder press with 35ln dumbbells

30 single leg squats alternating

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Daniel Robinson
November 28th, 2020 at 2:13 pm
Commented on: 201128

Scaled: 3 Rounds

5 HS Box Walk Arounds

30 Alt. Assisted Pistols


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Eugenio Gonzalez
November 28th, 2020 at 1:02 pm
Commented on: 201128

Did 8:04 subbing for the walkarounds

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QiHui Xing
November 28th, 2020 at 12:43 pm
Commented on: 201128
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Troy Bruun
November 28th, 2020 at 3:21 am
Commented on: 201128

5 rds: 15:56

5 HS Box Walkarounds

30 Alt Lunge Pistol Progression

(Back foot flat on ground)

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Chris Sinagoga
November 28th, 2020 at 2:27 am
Commented on: 201128

Champions Club Scaling Notes


Nothing to rant about.


Handstand walk - changing orientation and challenging our ability to fall and use gravity; stamina plays a big factor for most people

Pistol - squatting with an emphasis on unilateral loading


Think For Quality more than For Time. Pat Barber does a good job of explaining how to not look at this and decide to skip it.


Clear your schedule for 2 hours and do through everything with as much rest as needed between. Cut range of motion on pistols if needed.


Limit rest as much as possible on handstand walks, do 15 and 15 on the pistols instead of alternating each one


AMRAP in 15 minutes of:

6 handstand push-ups

18 jumping lunges


For quality

300 handstand walk steps

100 pistols


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