CrossFit | 210819


Workout of the Day


Complete as many rounds as possible in 20 minutes of:

15-ft. rope climbs, 2 ascents
20 single-leg squats, alternating
40 double-unders

Post rounds completed to comments.
Compare to 151217.

Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders

Comments on 210819


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Sebastian Wieczorek
October 7th, 2021 at 8:43 am
Commented on: 210819

October 5th, 2021

wu: bike, scales and planks, pvc

skill: triple under

wod: amrap'20

2 strict pull ups (no rope)

20 band (violet) assisted altern. pistols

40 du

6 rnds + 21 du

post: bike, stretch

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Jeff Chalfant
September 9th, 2021 at 9:05 pm
Commented on: 210819

6 rounds plus 13 reps with pistols to 12” butt target and 12’ rope climbs from seated so starting legless each climb. Should have pushed for that 12th pistol on round 7 ;) Did this low on calories: had a bowl of cereal at 5:15am, worked out at 1:40pm...

Felt way better than I did in 2015, that year was rough. Tore my labrum that summer and also let life bring me down so I wasn’t wodding by the end of the year and weighed about 205! Never let an injury, whether emotional or physical, stop you from being your best self!


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Sean Murray
September 7th, 2021 at 12:13 pm
Commented on: 210819

Scaled version but kept the DU's in:

8 Rounds + 2 lying to standing rope climbs

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Giuseppe Petrillo
September 6th, 2021 at 9:05 am
Commented on: 210819

6 rounds

6 towel pull ups

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Jesse Montagnino
September 2nd, 2021 at 12:50 pm
Commented on: 210819

7 plus 2. Legless climbs on a 6 ft rope

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Mario Cruz
September 2nd, 2021 at 1:03 am
Commented on: 210819


7 rounds

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Morgan Greene
September 1st, 2021 at 12:58 pm
Commented on: 210819

4 rds + 1 rope climb in 5th (used cargo net to help with pistols)

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Ralph Keeley
August 29th, 2021 at 7:07 am
Commented on: 210819


Modified to three legless rope climbs from seated position to 10'; all else Rx


Deo gratias

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Leonel Manzilla
August 28th, 2021 at 12:10 am
Commented on: 210819

Scaled, poleas con contra peso 4 veces 8 ft 70lb 45 n 25 plates

20 pistols

40 du

6 rounds

23y 175cm 82kg

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Chris Meldrum
August 26th, 2021 at 8:38 pm
Commented on: 210819

As rx’d, 5 rounds + 10 DU.

Tried to go at a reduced intensity, just keep moving…but it’s hard to pace too much when you get into the WOD.  I did take some breathers and breaks, so probably went at 90% - it felt hard nonetheless.  These have all become mini-goats in recent years.  I can do rope climbs but they jack up my heart rate; I can do pistols – after some ankle mobility – but my left leg lately sucks at them; I can do double-unders, but I’ve had a lot more trip-ups lately.  Add to this a wonky left ankle and I almost didn’t even do this one.  It went about as well as it sounds from that analysis…


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Juanjo Ramos Peña
August 26th, 2021 at 2:29 pm
Commented on: 210819

6 Rounds complete + 2 rope climbs


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Jeffrey Howard
August 24th, 2021 at 11:37 pm
Commented on: 210819


CrossFit AFK

7 rounds - Rx

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Dave DeCoste
August 24th, 2021 at 7:27 pm
Commented on: 210819

Subbed 3 rope climbs to 11 ft. ceiling. All else Rx.

8 rounds + 2 reps 

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Dan Morris
August 24th, 2021 at 6:45 pm
Commented on: 210819

Subbed 3 11-ft rope climbs for 2 15-ft climbs; scaled to 80 single unders per round:

4 + climbs + pistols

42 / 6’0 / 190

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Chin-Sheng Chou
August 24th, 2021 at 1:01 am
Commented on: 210819

RX, 4rounds +11

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Mike Munsee
August 22nd, 2021 at 2:52 am
Commented on: 210819

M 51/190/6’

6 rnds. Pistols were done standing on a 24” box.

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Az Native
August 21st, 2021 at 4:58 pm
Commented on: 210819

6+15+2. No rope or pistols.

15 pullups

20 single leg step ups on 24” box

80 singles

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James Gentile
August 20th, 2021 at 7:57 pm
Commented on: 210819

completed 8/20 in the a.m. before 8/20's WOD. subs galore. no rope, went with x5 chin-up w/ leg lift for each climb. pistols off 24" box. DU as listed, but counted attempts in the x40.

4 rounds plus two "rope climbs". The DU's were brutally slow with round 4 taking almost four minutes. Just did not have it for this one.

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Lincoln Kerger
August 20th, 2021 at 7:13 pm
Commented on: 210819

AMRAP 20min

10 Commando pull-ups and 10 knees to elbows

20 Toenail squats, alternating

40 DUs

4rds + 10 PU/K2E + 6 Toenail squats

Finished 5th round for good measure.

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Sam Meixell
August 20th, 2021 at 11:57 am
Commented on: 210819

4 rounds + 4 Reps in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 assisted single-leg squats, alternating

40 single/double-unders

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Michael Arko
August 20th, 2021 at 11:13 am
Commented on: 210819

8x [pull-up + knees to elbows]

20 1-leg squats down to 12" box

40 double-unders

14 DUs short of 5 rounds

I actually did more like 25 mins and 7 rounds: messed up the timer during rd.2, so I started the clock all over.

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Troy Bruun
August 20th, 2021 at 12:55 am
Commented on: 210819

20 min AMRAP: 8rds + 13 reps

2 Rope Climbs (~12ft)

20 Alt. Single Leg SQT (to bench)

40 DU’s

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YooSik Kim
August 19th, 2021 at 9:00 pm
Commented on: 210819


33-27-21-15-9 reps for time of: 

DB’s squats



진정 우리들의 발할라는 존재하는가? 그렇다면 발킬리여 날 그곳으로 데려다 주소서~

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Joe Conradi
August 19th, 2021 at 8:45 pm
Commented on: 210819

Scaled to rounds of:

10 strict tuck pull-ups

20 single leg squats to bench

120 SU

8 + 10 pull-ups

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Brian Louchis
August 19th, 2021 at 8:45 pm
Commented on: 210819

8 rounds

2 sets of 4 strict pull-ups (narrow mixed grip)

pistols to bench

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Antonio Alves
August 19th, 2021 at 8:07 pm
Commented on: 210819

Many modifications:


As many rounds as possible in 20 minutes of:

2x 10 inverted rows + 10 hanging knee tucks

20 single-leg squats to bench, alternating

40 jumping jacks

SCORE: 4 rounds + 10 inverted rows + 10 hanging knee tucks


Completed round 5 and called it. Sluggish...

5 km run in the early morning

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Charlie Pokorny
August 19th, 2021 at 7:46 pm
Commented on: 210819

6 rounds + 12 pistols Rx'd

151217 was 7 rounds + 6 pistols.

I remember doing this back then - it was a kind landmark WOD for me - was happy to hold a good push for the whole 20 minutes.


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Nicole Deaver
August 19th, 2021 at 7:23 pm
Commented on: 210819

AMRAP 20 mins

5 lay to stand rope climbs

20 alternating legged pistols

80 single unders

8 Rds

Pistols still aren’t deep enough but at least I don’t fall over. 😆

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Aj Hanson
August 19th, 2021 at 6:08 pm
Commented on: 210819

3 rounds

sub for rope climbs ring pull ups 15x2

cant do double unders so did singles 80

cant do single leg squats so had assistant band

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Coastie Nick
August 19th, 2021 at 5:53 pm
Commented on: 210819

Rx’d: 5 rds + 2 rope climbs

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Dan Kremer
August 19th, 2021 at 5:12 pm
Commented on: 210819

22 minutes

5 rds

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Steve Day
August 19th, 2021 at 4:16 pm
Commented on: 210819

10 strict pull-ups ilo rope climbs

6 rounds + 9 pistols

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Bob Gandara
August 19th, 2021 at 2:47 pm
Commented on: Pistol Variations

Just noticed that this tutorial was one year ago! Loved watching the challenging variations especially standing on the box! Just turned 69, just beat the Big C and just about ready to X-Fit AGAIN-"Let's Roll"!

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Charles Meyers
August 19th, 2021 at 1:55 pm
Commented on: 210819

Complete as many rounds as possible in 20 minutes of:

12’-ft. rope climbs, 2 ascents

20 single-leg squats, to box alternating

40 double-unders


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Jeffery Powell
August 19th, 2021 at 1:42 pm
Commented on: 210819

Beginner, subbed 5 assisted pullups for 2 rope climbs,

8 rounds + pull-ups and 10 squats.

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QiHui Xing
August 19th, 2021 at 9:30 am
Commented on: 210819

du=10cal bike.:8R+3.

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Steven Thunander
August 19th, 2021 at 3:32 am
Commented on: 210819

Globo scale: If you do not have a rope for climbing, sub either 10 towel pullups, 10 l sit chinups, or 15 strict chinups per round. You can also sub 8-10 one handed pullups with the other hand holding on to the wrist of the hand on the bar. If you do not have a pullup bar do inverted rows off a door or a sturdy object using a towel, or do heavy inverted rows with dumbbells.

Pistols: scale to abilities here. Use a 5lb plate under the heel and counterbalance with an iron 5 or 10 lb plate held out in frint of you, do deep box/bench step ups, or band or rack/doorway assisted pistols. Or do air squats.

Jump rope: if you dont have one do 40 tuck jumps per round.

Bodyweight subs: see above.

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Chris Sinagoga
August 19th, 2021 at 1:39 am
Commented on: 210819

Champions Club Scaling Notes


Nothing to rant about


Pulling with skill/odd object, squatting with unilateral loading, jumping with accuracy and elasticity; mixed together in a workout that will be metabolically demanding for people good at this stuff and serve as more of a practice day for people who aren't.


Keep the movements/reps and extend the time cap, or keep the time cap and modify the movements?


As listed, extend to 25-30 minutes. Pistols can be to a box, or even rolling pistols.


Don't alternate the pistols, do 10 straight on one side and 20 on the other. Double under have to be unbroken or set doesn't count. Rope climbs could be legless.


AMRAP in 20 minutes of:

1 rope climb

20 lunges

20 plate/box jumps (touch-and-go)


Upper-body - Intensity scale, just sub one-arm ring rows/rope rows for climbs

Lower-body - AMRAP in 20 minutes of: 1 legless rope climb, 10 pistols/pistol progressions on good leg


Didn't count rounds but I went for 23 minutes and some change. Pistols were on a box and rope climbs were legless. I still have trouble squeezing my butt on double under (singles is fine).


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Rosemary Matossian
August 22nd, 2020 at 1:41 pm
Commented on: Pistol Variations

Beautiful! Such a pleasure to watch and learn. ❤️

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Sergio Henrique Paes Landim
August 21st, 2020 at 2:51 pm
Commented on: Pistol Variations

Good one Boz.

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Dawn Tirschel
August 21st, 2020 at 1:06 pm
Commented on: Pistol Variations


Boz' Strength and agility is inspiring!

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Nathan Jenkins
August 21st, 2020 at 1:56 am
Commented on: Pistol Variations

Boz is such a good mover! Love these videos, please keep them coming.

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Emily Jenkins
August 21st, 2020 at 10:42 am

I second that, thanks for these!

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Hershel Praeger
August 21st, 2020 at 1:18 am
Commented on: Pistol Variations

awesome tutorial...never imagined some of these combos--pumped to try them👍👍

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