CFWUx2 10s 10dus

4r +2 rope +14 pistols

Thanks for sharing this valuable resource on perfecting the jump rope technique! 🙌 Coordination with the rope swing can indeed make a significant difference. I appreciate the expertise shared by U.S. Olympian Buddy Lee. And if you're on the lookout for the best jump ropes to complement your training, this blog on the Best Jump Ropes for an Effective Workout in 2023 has got you covered.

36 / M / 5'9" / 133lbs

Kipping pull-ups x10

Squats x20

Single-unders x40

5 rounds

7 + 12

8 pullups

20 alternating pistols, to bench

40 double under

10 rounds Rx

Never a dull moment with Adrian! What a great mix of variation! <3 Sharing with our athletes!

3 rounds plus 16 reps

No 15’ rope, so subbed 7’ legless rope climbs for each climb.

Finally made this up. Sc to air sq. 3+1/-/-

Finished the 4th round untimed

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

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!

182/42/176cm

Scaled version but kept the DU's in:

8 Rounds + 2 lying to standing rope climbs

6 rounds

6 towel pull ups

7 plus 2. Legless climbs on a 6 ft rope

Rx

7 rounds

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

M/35/6'/175#

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

6+2

Deo gratias

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

20 pistols

40 du

6 rounds

23y 175cm 82kg

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…

48m/5'10"/180

6 Rounds complete + 2 rope climbs

RX

M/25/5'8"/155lb

CrossFit AFK

7 rounds - Rx

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

8 rounds + 2 reps 

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

RX, 4rounds +11

M 51/190/6’

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

6+15+2. No rope or pistols.

15 pullups

20 single leg step ups on 24” box

80 singles

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.

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.

4 rounds + 4 Reps in 20 minutes of:

15-ft. rope climbs, 2 ascents

20 assisted single-leg squats, alternating

40 single/double-unders

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.

20 min AMRAP: 8rds + 13 reps

2 Rope Climbs (~12ft)

20 Alt. Single Leg SQT (to bench)

40 DU’s

Gungnir

33-27-21-15-9 reps for time of: 

DB’s squats

ring-dips

-13:24

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

Scaled to rounds of:

10 strict tuck pull-ups

20 single leg squats to bench

120 SU

8 + 10 pull-ups

8 rounds

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

pistols to bench

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

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.

m/53/5'11"/200#

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. 😆

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

Rx’d: 5 rds + 2 rope climbs

22 minutes

5 rds

10 strict pull-ups ilo rope climbs

6 rounds + 9 pistols

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"!

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

5rds+5

Beginner, subbed 5 assisted pullups for 2 rope climbs,

8 rounds + pull-ups and 10 squats.

du=10cal bike.：8R+3.

https://youtu.be/jF9FQ0Se0l4

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.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

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.

MAIN DECISION

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

TECHNIQUE SCALE

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

CONSISTENCY SCALE

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.

INTENSITY SCALE

AMRAP in 20 minutes of:

1 rope climb

20 lunges

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

INJURY SCALE

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

MY STUFF

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).

GENERAL FEAR LEVEL: 6

Beautiful! Such a pleasure to watch and learn. ❤️

Good one Boz.

WOW

Boz' Strength and agility is inspiring!

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

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