CrossFit | 210212
Friday

210212

Workout of the Day

65

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats
1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 110320.


Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round

♀ 75 lb. ♂ 115 lb.

Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round

♀ 45 lb. ♂ 75 lb.

The Rope Climb

rope climb
Watch

Comments on 210212

65 Comments

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Diego Pongeluppe
July 8th, 2021 at 8:17 am
Commented on: 210212

33 age/1,74cm/71kg


RX 7:32

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Clint Michael
April 14th, 2021 at 11:32 am
Commented on: 210212

13:35

subbed 3 laying to standing rope climbs per round

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Brian W
April 8th, 2021 at 11:37 am
Commented on: 210212

14:02 Rx

15’ rope

(edited)
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Manchild Manchild
March 29th, 2021 at 6:39 pm
Commented on: 210212

subbed 50# dbs for front squat and 5 pull-ups for climb


10:38

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Morgan Greene
March 7th, 2021 at 8:20 pm
Commented on: 210212

9:35


10’ legless rope climbs from seated

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Jeff Chalfant
March 5th, 2021 at 10:23 pm
Commented on: 210212

8:25 as rx’d as possible (12’ climb from seated, so legless for about the first 6’ , then used feet after that on each climb)


Did squats unbroken, which gassed the shit out of me. Cardio not good enough to experience much muscular fatigue today.

Didnt sleep well. Up since 4. Ate 4 bananas and a bowl of Cheerios with hemp milk but was still hungry all day leading up to this.

Used my Reebok lifters.


175/41/69”

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Nate Gordon
February 28th, 2021 at 9:11 pm
Commented on: 210212

10:09

subbed strict pull ups for rope climbs. same amount as front squats each round

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Ralph Keeley
February 25th, 2021 at 3:24 am
Commented on: 210212

M/35/6'/178#


7:58 Rx

(Squats unbroken)

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Jeffrey Howard
February 23rd, 2021 at 12:52 am
Commented on: 210212

M/25/5'8"/155lb

CrossFit AFK


13:00 - Sc (2 x 8ft legless rope climb from seated)

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Aaron Brumit
February 22nd, 2021 at 9:06 pm
Commented on: 210212

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb after each round


15 foot rope

went with 95lb squats. couldnt get 10 unbroken reps at 115 within reasonable amount of time during warmup.


13:29

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Cor Oz
February 18th, 2021 at 9:45 pm
Commented on: 210212

Rx goal:

4:25


Actual:

As rx’d

15-foot rope

9:00


Tape or wrap outside bottom left leg

(edited)
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Hank McKibban
February 18th, 2021 at 7:50 pm
Commented on: 210212

12:05 (w/5xPUs & 5xK2Es)

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Jade Teasdale
February 17th, 2021 at 7:43 pm
Commented on: 210212

Ok! I was slow... 17 minutes later! 🤦🏽

Squats buried me!

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Charissa Sutliff
February 16th, 2021 at 7:04 pm
Commented on: 210212

6:11 RX


33/140/5’5”

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Brett Eckles
February 16th, 2021 at 11:42 am
Commented on: 210212

6:26 Rx


M/28/6’1”/200lbs

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Hamilton Kipp
February 16th, 2021 at 3:35 am
Commented on: 210212

12:50 with 135# and sub 5 strict pull ups for each rope climb.

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Shaun Stapleton
February 14th, 2021 at 11:28 pm
Commented on: 210212

Rx 9:56


36/195/5’9/M

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Christian Simpson
February 14th, 2021 at 2:55 am
Commented on: 210212

Rain, so sc to 3 towel pullups, rx weight


15:03

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Karina Findlay
February 13th, 2021 at 11:25 pm
Commented on: 210212

Scaled to 65#FS

rope climb from lying to 9’

10:00

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Lindsay Aspen
February 13th, 2021 at 10:18 pm
Commented on: 210212

Well, felt like shite today. So didn’t time this WOD, just trucked through it to finish it.


RX for front squats @ 95. No rope and still working on getting pull ups so did 10-1 jumping pull ups.

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Derek Eason
February 13th, 2021 at 10:01 pm
Commented on: 210212

Rx’d 4:53




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Mike Munsee
February 13th, 2021 at 9:08 pm
Commented on: 210212

M 50/190/6’

9:55. Scaled front squats to #115.

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Erik Dresner
February 13th, 2021 at 5:32 pm
Commented on: 210212

Subbed rope climb with 5x towel pull ups


10:12

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Lisa Levin
February 13th, 2021 at 4:14 pm
Commented on: 210212

8:54

75#

sub 5 20# slam balls (no rope or bar)

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Steve Day
February 13th, 2021 at 4:02 pm
Commented on: 210212

7:56

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Tatiana Arteaga
February 13th, 2021 at 7:57 am
Commented on: 210212

7:18

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Byron Hills
February 13th, 2021 at 3:02 am
Commented on: 210212

12:24

115# FS/rope climb from sitting to 9’ arms only


H - 6:59

35# FS/5 jumping close-grip chest-to-bar pull-ups

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Kirk Byrd
February 13th, 2021 at 1:12 am
Commented on: 210212

Subbed 10-1 pullups for the rope climb and did the front squats RX. 7:15

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Jesse Montagnino
February 13th, 2021 at 12:48 am
Commented on: 210212

9:37 rx

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sandy francisco duran perez
February 13th, 2021 at 12:12 am
Commented on: 210212

Scaled


10-9-8-7-6-5-4-3-2-1 reps for time of:




DB Front squats(2x42-lb)


1 rope climb after each round


________________


Time;- 08:06 min

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Daniel Bracken
February 13th, 2021 at 12:11 am
Commented on: 210212

5:50 RX

That was a solid sprint :)


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Matthew Letarte
February 12th, 2021 at 11:52 pm
Commented on: 210212

10-9-8-7-6-5-4-3-2-1 reps for time of:


Front squats @ 115#

5 strict close-grip chest-to-bar chin-ups (what a name)


9:41

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Troy Bruun
February 12th, 2021 at 11:47 pm
Commented on: 210212

10:18


10-9-8-7-6-5-4-3-2-1


FSQT (95lbs)

3 Lying to Standing Rope Climb Scale

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Bill Fitzgerald
February 12th, 2021 at 11:39 pm
Commented on: 210212

7:10


sub rope climb with 10 upright rows

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Antonio Alves
February 12th, 2021 at 11:16 pm
Commented on: 210212

Modified / scaled to:


10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats | 25 kg bar

10 floor taps after each round


SCORE: 18'11''

--

Can't find the video for the "floor taps" movement, but I actually came across it on a Crossfit WOD, I think. It's a good replacement for rope climbs, when you have no rope, can't climb, or can't do pull-ups or KTE. It's like a horizontal row, but instead of rowing, you let go of one hand and tap the floor above your head, alternating hands.

2 km run as warm-up. 5 km easy run in the morning.

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Jim Rix
February 12th, 2021 at 11:15 pm
Commented on: 210212

No rope, and ribs still not liking pull-ups, so I subbed 10 20# ball slams for each rope climb.

135# for the round of 10, then 115# FS.

14:05

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Coastie Nick
February 12th, 2021 at 10:22 pm
Commented on: 210212

Rx’d 10:04

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Daniel Robinson
February 12th, 2021 at 9:33 pm
Commented on: 210212

10-9-8-7-6-5-4-3-2-1

135 lb. FS

Subbed 5 towel PU & 5 K2E for rope climb

14:51


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Christopher Voght
February 12th, 2021 at 9:27 pm
Commented on: 210212

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb after each round

11’ rope ♂ 135 lb.


8:57

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Derek Schierlmann
February 12th, 2021 at 8:47 pm
Commented on: 210212

M/49/5'9"/157

Sub pu+knees for rope climb , so...

10,9,8...1 of front squats at 135

5x (towel pull up + knees to elbow) each round

12:46

Tackled this more likea chipper than a metcon... slower but steady pace w/ very little resting if any. Funnything, my towel was too soft and I was struggling for grip.. need less fabric softener, I guess.

(edited)
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Nicole Deaver
February 12th, 2021 at 8:43 pm
Commented on: 210212

8:58

75#, subbed 5 rope pull-ups (6’ rope only)

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Charlie Pokorny
February 12th, 2021 at 8:37 pm
Commented on: 210212

7:57

Nice WOD

m/52/5'11"/200#

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Kevin Flowers
February 12th, 2021 at 8:27 pm
Commented on: 210212

M/55/6’1”/180


For time:

10-9-8-7-6-5-4-3-2-1 front squats (135 lbs)

1 rope climb (16 ft) after each round


Rx (masked): 7:29

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Charlie Pokorny
February 12th, 2021 at 8:39 pm

Even without a mask and an extra foot of climbing, I am in your dust!

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Mark Crosby
February 12th, 2021 at 7:51 pm
Commented on: 210212

Hit the ground on my last Rope Climb at 10:00.


as Rx’d


M/42/180#

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Lincoln Kerger
February 12th, 2021 at 7:18 pm
Commented on: 210212

Subbed 5 towel PU and 5 K2E for rope climbs (no rope), otherwise Rx. Reps unbroken.

18:12


Ouch! It didn't feel like I was moving that slow. PU and K2E definitely took the most time overall.

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Eugenio Gonzalez
February 12th, 2021 at 7:09 pm
Commented on: 210212

3:51

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Dj Kastrup
February 12th, 2021 at 7:03 pm
Commented on: 210212

9:27 garage rx


started seated and did (basically) an l sit rope climb to 9ft. It’s what I could get away with inside the garage.

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Joe Conradi
February 12th, 2021 at 6:06 pm
Commented on: 210212

Scaled to rounds with:

2x45#DBs front squat

7 strict pull-ups


10:18

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Danny Bostwick
February 12th, 2021 at 6:00 pm
Commented on: 210212

10-1 150# sandbag cl, (2) 12’ RC BW rounds. 20 minutes ish. Did it with the doors open in the garage. About 25 degrees this morning and the barbell was like grabbing ice.

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Brandon Chamberlain
February 12th, 2021 at 5:21 pm
Commented on: 210212

Sub’d rope climb for 10 Double-Unders after each Rd. Reason: No Rope.


13’ 03”

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John Clarke
February 12th, 2021 at 5:02 pm
Commented on: 210212

105lbs front squat

5 pull-ups


7:17

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Darin Smith
February 12th, 2021 at 4:39 pm
Commented on: 210212

41yo/m5’7”/150lbs

@ 115lbs front squat and 4 towel pull-ups + K to E at the top of each pull-up

13’ 20.19”

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Joshua Willing
February 12th, 2021 at 3:59 pm
Commented on: 210212

8:15 @ 115


just pick it up.....just pick it up....

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Liz Myers
February 12th, 2021 at 3:43 pm
Commented on: 210212

8:27

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Brendan Mullan
February 12th, 2021 at 3:11 pm
Commented on: 210212

Scaled

Front squat @ 50kg

Burpees

11.03 min 😅👍

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Michael Arko
February 12th, 2021 at 3:08 pm
Commented on: 210212

10-9-8... FS @ 95lbs

5x pull-up + knees to elbows in place of rope climb


9:35


I ran out of gas on the PU-K2E combo on round 7. In the video, Spealler said a tall guy can do the rope in 2 pulls. Well, I'm not tall and I don't have a 15' rope, hence the sub of equivalent 5 pulls. Maybe that was too many? On the other hand, the 95lbs front squats felt too easy.

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Charles Meyers
February 12th, 2021 at 2:29 pm
Commented on: 210212

Intermediate Option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb after each round

♂ 115 lb.

14:24

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James Gentile
February 12th, 2021 at 1:44 pm
Commented on: 210212

135lbs, rep count as schemed. No rope so substituted towl pull-ups ×4 and air squats x4 for each climb, altering grip every 2 pull-ups.


The pull-ups really slowed me down, 20 F in the garage gym didn't help, but was hoping for a much faster time today.


12:12


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Randy Crooker
February 12th, 2021 at 1:28 pm
Commented on: 210212

Scaled/subbed:

115lb front squats

5 towel pull-ups per rope climb


m/35/175lbs

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QiHui Xing
February 12th, 2021 at 10:04 am
Commented on: 210212
(edited)
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Derek Eason
February 13th, 2021 at 10:02 pm

Impressive!

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Lee Howe
February 12th, 2021 at 9:37 am
Commented on: 210212

5:46 Rx

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Chin-Sheng Chou
February 12th, 2021 at 7:58 am
Commented on: 210212

RX, 8:34

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Chris Sinagoga
February 12th, 2021 at 4:08 am
Commented on: 210212

Champions Club Scaling Notes


RANT

My login has been off-and-on lately, usually more off than on. Looks like a lot of other people are getting the same issue.


WHAT ABOUT THE MOVEMENTS

Front squat - squatting with medium weight and an upright torso

Rope climb - scaling an obstacle, emphasis on pulling and skill (core-to-extremity)


MAIN DECISION

Preserve the function/weight or preserve the intensity?


TECHNIQUE SCALE

10 rounds for time of:

10 cleans

1 rope climb


CONSISTENCY SCALE

For time:

55 front squats

10 rope climbs

*or the other way around


INTENSITY SCALE

As is


INJURY SCALE

Knees to elbows/legless rope climb or pull-ups could be a sub for a lower-body injury, and maybe a sprint and one-arm dumbbell front squats would be a good sub for an upper-body injury to help preserve the intensity


MY STUFF

8:20 with 115 lbs.


GENERAL FEAR LEVEL: 8

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