For time:
20 weighted lunge steps
20 muscle-ups
200-ft. handstand walk
20 hang power cleans
20 box jumps
20 deficit handstand push-ups
20 front squats
♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit
♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit
Post time to comments.
Compare to 160709.
Comments on 201213
67 Comments
CFWUx2 10*45dl*2 10*95dl*2
63 reps
HS shoulder tap sub for hsw, hurt back on hpcl :(
I always thought toes above the bar was not allowed and considered a no rep.
This is not a muscle up, it's a glide kip...
She makes it look so easy
She makes it look so easy
46:19. 95#, jumping mu, 20 wall walks, 33” box jump, hspu to ground
For Time:
20 Lunges 155#
15 RMU
150ft HSW
20 HPC 155#
20 BJ 30"
20 HSPU
20 FS 155#
23:21
38:11 with 155lb. All else as rx’d. HSPU and HS walks took the longest at about 20m total for both...increments of 10’ in my garage. Had 3 quick falls.Paralellette HSPU depth 6” when accounting for the smashing of the abmat by 1” hang power clean and front squat broken 8/7/5 -back rack/stepping back (reverse) lunges unbroken. Muscleups in 3’s and 2’s.
41/69”/177
M/34/6'/175#
Scaled to:
20 weighted lunge steps (155-lb.)
20 muscle-ups
100-ft. handstand walk
20 hang power cleans (155-lb.)
20 box jumps (36")
20 deficit handstand push-ups (6" deficit)
20 front squats (155-lb.)
Around 25:00
Had to take a few (much appreciated) parenting breaks. As expected, handstand walks ate my lunch.
I even scaled this to 135 lbs and my 18-month old daughter, who watched me do this workout, said “goodness me!” at several points. I couldn’t have agreed with her more. 15:13.
24:26 (155#, bar MUs, 10x wall walks)
no barbell. Two 25# KBs. 30 minutes. 20 minutes for everything but strict deficit hspu. Those took 10 minutes by themselves!
M/25/5'8"/160lb
CrossFit AFK
19:45 - Sc (135lb barbell, 10 reps on the gymnastic movements, 100ft handstand walk, all else Rx)
10:40 s
35# weighted lunge
leg assisted MU from seated
200 pike shoulder shifts
35# HPCl
box jumps (rx)
knee pushups
35# front squat
recovering from shoulder dislocation injury.
F/24/5’5/140
CrossFit AFK
Goal:
21:46
Actual:
29:05
Subbed:
155 pounds
180-foot handstand walk with partner holding PVC pipe
30-inch box
GENERAL WARM-UP
1:00 row
5 World’s greatest stretch
10 Arm swings
10 Leg swings
SPECIFIC WARM-UP
Build up on all exercises
27:00
145 lbs
33:33
Scaled to 155# for all barbell movements, 30” box, 4” deficit, and subbed bar MU.
160709 was 46:00 with even more scaling than this time.
Nice!
Scaled half reps, 14:34
M/41/5'9”/185
45:30 Heavily Modified
20 weighted lunge steps @135lbs
20 (bar) muscle-ups w/ Green Band
20 legit handstand walk attempts to a 10 foot cone
20 hang power cleans @135lbs
20 box jumps @36" Rx
20 deficit handstand push-ups @6" Rx
20 front squats @135lbs
This workout is a clear indicator of which movements aren't up to Regional/Sanctional Standards.
subbed T2Bars for box jumps. Scaled to 135 lb barbell No 10 regular handstand push-ups.
21:33
Oh! And I scaled strict MUs with toes on a bench behind me. Haha
No space in apartment gym for everything so came up with this guy:
21-15-9
Front rack lunges with 90lb sand bag per leg
Strict hand stand push ups
Managed 10:53 can't wait for my vaccine!
26:32
All gymnastic movements Rx
Modified barbell movements to 135lb
225lb deadlifts for box jumps as my calves were cramping
M/27/6’1”/195lb
53:21
Nice commitment to the program!
23:30
Scaled to 135 lbs, 30 inch box jump and 3 inch deficit.
M/42/5’8”/163
Sc to 135#/1:1 str PU + dip for MU/100 wall facing sh taps/30" box/2" mat at head str hspu...
37:58
24:47 as modified below
20 lunge 125#
20 strict pull up
20 ring dip
200’ HS Walk
20 HPC 125#
20 broad jump 6’
20 HSPU to abmat
20 FS 125#
I meant to scale to 105’ of HS walk, but accidentally doubled it. Didn’t realize until 168’ and just decided to do the full 200’. Took 12:15 though.
HSPU to abmat on 45# and two 2.5# plates
20:25, bunch of subs:
45lb DB’s instead of bar for all exercises
20/20 chest bar PU/ring dip for MU
160’ each arm waiter walk for HS walk
30” BJ
Subbed basically everything today:
Strict pullups and dips
100 "hand shifts"
24" box
Both feet on box for hspu
85 lbs.
25:20
Rx M/44/78kg
28:26
12:04
20 Lunge (95lbs)
20 Scaled MU (from floor)
20 HS Shoulder Taps
20 HPCL (95lbs)
20 Box Jumps (30”)
20 Box HSPU
20 FSQT (95lbs)
M/39/5’10”/200
28:35 - RX except for HC @ 165
For time:
20 weighted lunge steps (75#)
20 pull-ups
20 dips
2min handstand walk attempts
20 hang power cleans (75#)
20 box jumps
20 handstand push-ups
20 front squats (75#)
21:49
M/53/5’9”/168
TECHNIQUE SCALE
Set a 5-minute timer to each station and practice, don't worry about counting reps
weighted lunge steps - empty bar https://youtu.be/kTepsISRtGE
muscle-ups https://youtu.be/asnC95pkVjw
handstand box walk arounds https://youtu.be/k0jLK_b6Lt0
Power clean progression - empty bar https://youtu.be/u1jOaUm1nzY
box jumps (28 inches)
handstand push-up tutorial https://youtu.be/A5Px56lA2H4
1 min A-frame pushups
1 min pike pushups
1 min alt one leg pike pushups
1 min elevated knee pushups
front squats - empty bar https://youtu.be/52Q--5toj6o
NOTES:
Doing the technique scale took FOREVER - but it was helpful. Maybe next time a shorter warmup
Limited time, equipment and ability, so:
FOR TIME:
20 weighted lunge steps | 2x 9,5kg DB
20 horizontal rows
20 chair dips, elevated feet
200 HS floor taps
20 power cleans | 2x 9,5kg DB
20 box jumps | 50cm makeshift box
20 piked push-ups, elevated feet
20 front squats | 2x 9,5kg DB
SCORE: 30'02''
Only lunges, cleans, Jumps and squats unbroken
Did some additional sets of HS holds, FS, lunge steps, and chair dips. 5 km run in the morning.
Really enjoy these WOD with multiple movements. Fun and challenging, despite limitations 👍
Scaled barbell to 155-lb, otherwise as Rx
26:35
MU and deficit HSPU in the rain
m/52/5'11"/200#
Scaled/subbed 2 rounds (20/20)
20 lung (overhead 40# dbs)
20 pull up
20 dips (rings)
40 inverted hand raises (alternating)
20 hang PC (40# dbs) - felt like curls
10 strict HSPU
20 squats (w/ 40# dbs)
First round 9 ish minutes
20m48s total
Hey HQ, sure you have already thought of this, but why not some emoji/like/thumbs up thing for comments?... could help build this community.
Also thanks.
Scaled to 115lbs:
20 Weighted Lunge Steps
20 MU (feet on ground)
20 Seated SP (35lbs DBs)
20 Hang PC
20 BJ (24”)
20 BJ Piked HSPU
20 FS
23:00
Rx : 40'03 at home (If you know you know)
handstand walk derrière la maison (sol,mouillée, ronce...)
parallèle hspu (petite)
box jump alterné avec aurel
https://youtu.be/BnT8mNeXvlI
Scaled to
20 lunge steps, hand on knee
20 ring rows
20 assisted dips
20 dolphin push-ups
20 hang power cleans, 55#
20 box jumps, 12”
20 hand release push-ups
20 front squats, 55#
14:44
Took a while to get scales and floor space figured out. Might’ve done more but wanted to guarantee a good finish, stay under 15 min & do at least one more in this cycle.
M/55/185/6’0”
Rx 30:14
Was worried pace at Rx weight would be too slow to get intended stimulus of wod, but pleasantly surprised: all unbroken except HSW (15 x 14 ft due to limited mat space), and had to do 4 x 5 on FS
20 Lunge steps w dbl-44 lb KB
20 pullup
20 dbl-kb push press (44-lb)
20 dbl-kb clean
20 box jumps, 24"
20 dbl-kb shoulder press
20 front squats (135-lb)
18:56
Subbed/Scaled:
115lbs for all lifts
20 lunge steps bar on back
20 strict pull-ups
20 strict dips
20 wall walks
20 hang power cleans
20 box jumps 30”
20 strict band assist hand stand push-ups. No deficit
20 front squats
24:55
Scaled to 155lbs.
Lunges (weight on back)
Strict C2B
Dips
Wall walk-ups
Hang power clean
36" Box jump overs
HSPU (no deficit, head to yoga block)
Front squats
Did four rounds of 5 reps to keep it unbroken. All lifts were from the ground. Brutal.
24:04
Scaled/ subbed to:
20 lunge 2x45#DBs
20 weighted pull-ups/dips 30#DB
100 bench piked shoulder taps
20 power cleans 2x45#DBs
20 box jumps 24”
20 bench piked HSPU
20 squats 2x45#DBs
11:13
One of my all-time favorite CF WODs
10 RFT
15 deadlift, 135#
15 push-ups
12:05
Thrilled to still be doing this about as fast as I've ever done it!
58/5'8"/160
190302: 12:49
181226: 13:15
180305: 13:35
171118: 11:49
170609: 14:14
170122: 12:51
161119: 12:19
160528: 12:07
150908: 12:23
150415: 12:15
141001: 11:39
140415: 12:13
130414: 12:12
Congratulations!!! 🥳
That's great Jim!
15-weighted lungs
15-m.u. feet on the ground
100’ bear crawl high hips
15- hang power cleans
15- box jumps
15- push-ups knees on box
15 front squats
55 lbs
23:45
hi;
black out in france after 8:00pm (french time)
always 20km 3hours ; stade du roc st astier
workout of the day is too hard
so 10 push ups rest 30' ' in 13' ,
10 push ups, 10 sand bag cleans ; rest 20' ' in 11 '
funny 7 ; ground to overhead, ground press, pull ups ; AMRAP in 12'
GOOD LUCK FOR THIS WEEK.
BYE.
20 Lunge steps
20 weighted pull-up, 12 lbs
20 DB shoulder press, alternating arms
20 hang power clean
20 box jumps, 24"
20 shoulder press
20 front squats
12:32 - 95lbs barbell
Scaled: 21:48
135lbs from the ground for all
Jumping Muscle-ups
36" box
1.5" deficit hspu
Lunges & box jumps were unbroken
M/36/170lb/5’7”
broken hand day 14
Able to put some pressure on my palm and fingers
4x5 back squats at 235lb
3x max reps deadhang pullups (9,6,6)
3x dips (10,10,10)
Couple of sets one arm hang high shrugs with 2 pood KB
So many substitutions...
20 weighted lunge steps (20+20 in front rack )
20 muscle-ups (1 burpee + 1 c2b pull up =1 mu)
200-ft. handstand walk (200 hand moves around a box)
20 hang power cleans
20 box jumps (16" box)
20 deficit handstand push-ups (scaled HSPU no def)
20 front squats
19:20 @115#
M/49/5'9"/156
Killed me a lot. Didnt left my ego outside my home gym.
With 60 kg bb:
20 front lunges, 40 PU + dips, 20 push press, 20 HPC, 20 3 stairs jumps, 20 L-HSPU (feet on bench), 20 F SQ
24:50
I feel dizzy now
x-95lbs barbell, 20 reps each of
x-Weighted lunge steps (bar on back)
Strict pull-ups
Strict ring dips
Walk climbs*
x-Hang power cleans
Box jumps to 4 stairs (32")
Strict handstand push-ups (no deficit)
x-Front squats
21:14
*Wall climbs took by far the most time -- 5-6 minutes, maybe more?
20 weighted lunge steps - 35 lb dumbbells
20 pull-ups
20 dips
20 sit down shoulder press - 35 lb dumbbells
20 hang power cleans - 95l lbs bar
20 box jumps - onto bench
20 sit down shoulder press - 35 lb dumbbells
20 goblet squats - 44lb kettlebell
12:53 - not unbroken
RX：21'46''.
https://youtu.be/nY6Feg5-NPU
Well done!
Scaled, subbed a bit modified due to home gym restrictions:
20 weighted lunge steps 2x20kg kettlebell
20 strict muscle-ups
100-ft. handstand walk (absolutely non-consistent)
20 2x20kg kettlebell cleans
20 box jumps about 80cm
20 2x20kg kettlebell strict presses
20 2x20kg kettlebell front squats
80-ft. 2x20kg kettlebell overhead carry
29:40
44/1.78m/75kg
Had a couple extra beers while watching the Army-Navy game last night - made myself pay for it this morning. Space, equipment, and ability constraints made this WOD something not able to do anywhere close to Rx'd. Fortunately, the exercise gods made a door jam pull-up bar appear outside my door Friday night (actually placed there by my colleague who provided the bands).
Chris Sinagoga inspired:
AMRAP in 20min
20 steps walking lunge
10 pull-ups (strict'ish)
10 dips (between 2 chairs feet on bed)
5rds + 20 + 2 (finished 6th rd for good measure)
Rested 3 min then
AMRAP in 10min
10 Pike pushups (feet on bed)
20 banded squats
5rds (last 20 squats were air)
Rested 3 min then
2:00 handstand hold (back to wall). Did holds in between stretches until 2:00 accumulated.
Felt like a great way to constructively soak up time on day 12. 2 more to go until freedom.
Champions Club Scaling Notes
RANT
I read the weighted lunges as Overhead lunges, but front rack/back squat position is probably legit too
WHAT ABOUT THE MOVEMENTS
Overhead lunge - squatting with unilateral loading, emphasis on upright torso/pushing from shoulders
Muscle-up - scaling an obstacle with an emphasis on skill (core-to-extremity)
Handstand walk - change of orientation with an emphasis on overhead and falling (skill)
Hang power clean -jumping with heavy weight, emphasis on the jump more than land
Box jump - jumping with an emphasis on the land and extra range of motion
Deficit handstand push-up - pushing overhead with an emphasis on skill and range of motion
Front squat - squatting with moderate weight and an emphasis on upright torso
WHAT ABOUT THE FORMAT
Good lord there are so many different ways this workout could go. This could be a burner for the dope boys and a practice days for the noobs. Or anywhere in between. I stared at this thing for about 2 minutes trying to find a pattern and could not really make one out, other than every movements made a part of my body sore that I didn't expect.
TECHNIQUE SCALE
Set a 5-minute timer to each station and practice, don't worry about counting reps
CONSISTENCY SCALE
Pick 3 movements and make it an AMRAP in 20
INTENSITY SCALE
Pick 2 movements you are best at (one being with the bar) and do a 12-minute AMRAP
MY STUFF
I didn't leave enough time to do this before the sessions, so rushed through a 15-minute chipper, 95-lbs. on the bar and Ricky Reps on mu, hspu, and hs walk.
GENERAL FEAR LEVEL: this one varies so much it seems based on ability, so I'd be safe and say 7
More winner scales Chris, cheers!
Hey Chris,
I’m a pretty fit guy in my early 50s. That said, I’m a beginner at all this. Do you generally recommend scaling for technique as you outline - at least until I feel comfortable with the movements?
Thanks for any advise!
Christopher
My bad on the late response Christopher, the answer is almost always yes. One exception I can think of is if you are starting to really get the feel and rhythm in the middle of the workout, make an adjustment on the fly. For example, say you chose 15 hang power cleans at 65 lbs. and 10 box jumps at 20 inches for 20 minutes. If by the 8 minute mark the cleans are really feeling good then you could bump it up to like 85 lbs. and lower the reps. Or you could cut the time down to 14 minutes and add speed/intensity