CFWUx2
34:50
25 TU attempts, some success

28:27 Rx

41:28
Everything Rx’d except rope climbs. Don’t have a tall rope hanging, so did 5 reps of 7’ legless rope climbs. 

December 12th, 2021 (one day rest after the prior wod); morning 

wu: bike, slihps
skill: gymnastics basics

wod:		cameron
		50 walking lunges
		25 rope climbs floor to stand*
		50 box jumps step down 60 cm
		25 tripple under attempt (14/25)
		50 back extentions
		25 strict negative ring dips
		25 strict k2e
		50 wall balls 6 kg*
		50 ab mat sit ups
					32:41

post: ski, stretch
* As it is freezing outside by now, I joined a local gym where I can do basically everything plus bar pull ups, wall balls, hspu, rope climbs and sledge exercises but no running, ghd exercises and echo biking.

40 min
rpe climb—-> 25 strict Pull Up

28:36 subbed 75 double unders for triple unders

25:49 scaled triples to 25 honest triple under attempts consisting of 1 single+1-4 doubles+1 sloppy double and a half,  strict ring dips, rope climbs to 12’ starting legless from seated on floor. Felt pukie on sit-ups. Back extensions were stupidly hard. Sets of 5 on 2-fers-tough! 

184/42/176cm

Sc to intermediate except with 20# reg wall balls, transition inside to outside twice for things so probably added a couple extra minutes...43:46

Rx

25:55

Rx. Took me 30ish minutes

M/28/6’1/200lbs

I don't have rope so
Rx stopped after 50 situps 

20lb ball to 10ft, 24 inch box 

26:26

Male Rx 23y 175cm 84kg

28 min. RX!

M/25/5'8"/155lb
CrossFit AFK

25:20 - Rx 

For Cameron

(Got through the dips before the 15-minute mark. Really slowed down after that. Had to push to get the 2-fer-1's, legs are tired from the dumbbell squats, also haven't really done those since 2011-2012/ maybe once for fun since then, too. 

Took a lot of breaks on back extensions and knee to elbow. Got through triple-unders with a 1-1 double-trile jump, over all took 4 sets to complete.) 

scaled : 28’22 (mistake exercice and no 25 triple under 4)

https://youtu.be/-BdJCNS36Oo

subbed single under and regular wall ball shots:

31:15

42 / 6’0 / 190

F/51/5'6"/145
Intermediate option with modifications:
-Ring dips on "tip toes" for some assist
-Only 15 KTE (scar tissue on hands at risk for tears)
-Regular wall ball shots 14# ball
-Rope climbs probably ~12'
34:38

Made this this one up today, October 12. On 211010 I did a relaxed 10 km run. 
So today I modified this one thus:
..
Cameron. 
For time:
50 walking lunge steps
25 inverted rows 
50 bench jumps, about 50 cm
50 curb jumps 
50 DB good mornings using 2x 9,5 kg DB
25 bench dips, feet elevated
50 hanging knee tucks 
50 wall-ball 2 for 1, scaled as suggested in the workout tips*: 1 shot followed by a front squat. Also, misread number of reps and  ended up doing 25 more than prescribed...🤦‍♂️
50 sit-ups
5 x (5 jumping pull-ups +  5 air squats)
SCORE: 35' 43''
--
Great WOD 🙏
* Great workout tips video👍 really useful and clear. 
5 km run in the early morning
RIP

Rest In Peace, Shipmate.

Scaled TUs to DUs, all else Rx’d: 22:46

Compare to 130326(Scaled to DUs and regular WB): 23:20

Completed 10/10 a.m. Lots of subs.

50 DU's > 25 TU's
50 Good Mornings w/ barbell > 50 back extensions
25 bar dips w/ feet on box > 25 ring dips
5x5 L-sit pull-ups > x5 rope climbs

24:57

The 2 for 1's were no joke!

Rx 22:25
M/44 /80kg 

30:36, at work so modified:
good mornings for BE
Did 50 regular WB
25 pull-ups for ropes. 

21 minutes RX

Performed as:.
50 Walking Lunges
15 Chest-to-bar Pull-ups (due to injury)
50 Box Jumps, 24/20 in
2min Triple Under practice
50 Back Extensions
25 Ring Dips
20 Knees-to-elbow (due to injury)
25 Wall Ball 2-for-1, 20 lbs (ugly)
50 Ab mat Sit-Ups
4 laying to standing lift and pinch rope climbs with 2 rope assisted chin ups before landing on rope and rolling ankle

23:05

50 walking lunge steps
25  pull-ups
50 box jumps (20")
75 single unders
50 good mornings (45#)
25 ring dips
50 knees-to-elbows
25 wall-ball (10#)
50 sit-ups
5 rope climbs, lay to stand
24:34 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
High technique demand from both movement complexity and fatigue, also jumping with medium weight and an upright torso, scaling an obstacle, overhead pushing, upper-body pushing and pulling with skill.

MAIN DECISION
Am I looking at the time format and thinking, "whoa boy this is a long time," or thinking, "hmmm, that's not a lot of time"?

TECHNIQUE SCALE
If you're thinking that's not a lot of time, then add more. Do 2-3 rounds of: 4-min clean and jerk practice, 4-minute muscle-up practice.

CONSISTENCY SCALE
Tabata clean and jerk, then Tabata strict pull-ups or strict dips (whichever is your limiting factor - usually it's pull-ups)

INTENSITY SCALE
Same format, pick either the clean or the jerk for the first one, and sub burpees for the second. Practice the other stuff in the warmup.

INJURY SCALE
Upper-body - sprint/one-arm dumbbell snatch, same time domain
Lower-body - Tabata dips and pull-ups, alternate exercises

MY STUFF
Did static holds at the muscle-up transition and active bottom of pistol

GENERAL FEAR LEVEL: 7

17:47

50 Walking Lunge
25 Pull-ups 
50 BJ (24”)
50 DU’s
50 Back Ext
25 Ring Dips
50 Knee to Elbows
25 WB (2for1) 20lbs
50 Sit-ups 
5 Rope Climb (~12’)

Cameron scaled:
50 walking lunges 
25 pull-ups
50 box jumps 24”
25 tuck jumps 
50 good mornings w/45lb bar on back 
25 bar dips
50 knees-to-elbows
25 dumbbell thrusters+squat 15lb DBs
50 sit-ups
25 strict pull-ups 

28:00

For time
10Rounds for time of
5 strict pull-ups
5 DB’s thrusters 22.5kg
-11:02

50 DU sub for TU - otherwise... 23:47
1 second PR over 170210 which was 23:48 (same scale)
with gratitude
m/53/5'11"/196#	

I’ll spare you the details but in a hotel today and the fitness center is closed.

Tried following the rep scheme with whatever exercise seemed to fit. This did involve jumping on the furniture. I’m on the 2nd floor but I think I’m over meeting rooms.

about 20 min. Just didn’t want you all to think I took the day off.

50 walking lunge steps
25 strict pull-ups
50 box jumps
50 double-unders
50 back extensions
25 dips
50 knees-to-elbows
50 thrusters
50 sit-ups
25 strict pull-ups 

(2x10#DBs thrusters)

20:03

m/58yo/5'5"/148

For time:
50 (SUB) Step-Ups 20"Box
25 (SUB) Jumping chest-to-bar pull-ups
50 box jumps 10" Box
25 (SUB) double-unders
50 back extensions
25 ring dips
50 (SUB) Hanging Knee Ups
50 (SUB) Wall Balls (10lb Ball)
50 sit-ups
5 (SUB) hang rope foot reposition - 3 Reps each set

40 Minutes

Intermediate Option:
For time: 50 walking lunge steps
25 pull-ups
50 box jumps
50 double-unders
50 back extensions
25 ring dips (green ban)
50 knees-to-elbows
25 wall-ball "2-fer-1s"(12 lbs)
50 sit-ups
4 rope climbs, 15’ I have 12’ rope came  down and climbed  3’ 32:20

Subs:

50 DUs
25 assisted ring dips (1/4 squat to full)
25 dB thruster + front squat, 2x 16lb dbs
25 L pull-ups

28:59

Rip Cameron 
scaled triples to double taps, box to 20in., 2fers 9ft wall balls with front squat with ball, 10 9ft. rope climb with battle rope 
27:36 

RX:26'26''.
https://youtu.be/Rh6dBnna8zU

35:29
subbed 40-lb good mornings for back ext, squat + thruster for twofers, 50 dubs for trips

U.S Coast Guard Lt. Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission.

Don't understand why HQ no longer posts these short descriptions. 

Champions Club Scaling Notes

RANT
Nothing like college football! What a day!

MAIN DECISION
Is my technique good enough to have a high intensity doing 10 different movements?

WORKOUT THEMES
Give the routine a changeup; main themes are also specialty movements, midline stamina, and extra range of motion.

TECHNIQUE SCALE
As listed, turn off the timer.

CONSISTENCY SCALE
Pick three movements and do an AMRAP in 20

INTENSITY SCALE
Pick one of themidline movements (k2e, back extensions, situps) to go along with box jumps and do a short 8-minute AMRAP. Use the other movements as a warmup.

INJURY SCALE
See consistency scale

MY STUFF
For quality, didn't keep track of time.

GENERAL FEAR LEVEL: 6

Globo scale:  looks like I have my work cut out for me.  In most regular gyms long chippers with multiple elements can be difficult,  if not impossible to do, especially if it is busy.   So if you can,  do this WOD during your globo's off peak hours, and sub movements as needed.  Subs are: for rope climbs, do towel pull-ups, one hand pull-ups or L sit pull-ups, 5 reps equals 1 rope climb.  Wall ball two for one's do 1 dumbbell thruster and 1 dumbbell front squat per rep, 15/20lb db.  If a back extention, GHD or Roman chair is not available sub dumbbell good mornings, 15/20lb dbs. For ring dips sub weighted bar dips with dumbbell or 50 pushups onto the dumbbells. Chest to bar pullups: strict pull-ups (if you can't kip due to pull-up bar design). Box jumps sub bench jumps, jump overs, or broad jumps.  Triple unders sub (no rope) jump triple taps or 50 jump double taps.  Knees to elbow sub v-ups. 

Busy gym:  we have to reorder the movements to utilize the most in demand pieces of equipment first.  I recommend doing the pull-ups,  rope climbs sub and dips,  then box jumps (or jump overs), then the dumbbells work (pushups if subbing for dips, good mornings (don't bother with the back extension or GHD today) , and finish up with the bodyweight movements.   So it's going to look somewhat like this  in a well equipped globo.
25 chest to bar pull-ups
25 weighted bar dips (if available or part of same apparatus)
25 l sit pullups
50 box jumps
50 good mornings
(50 pushups on dumbbells- sub for dips if dip machine unavailable at this point)
25 dumbbell thruster front squat complexes
50 v ups
50 walking lunges steps
25 triple unders (or scale/sub)
50 situps

Bodyweight/equipmentless sub:  If you have a pullup bar in a park or your house today let's use it. Also grab a towel for the towel pullups.  So here we go:
50 walking lunge steps
25 chest to bar pullups (or strict, if bar design unsuitable for kipping)
50 box/bench jumps or broad jumps
25 triple unders (or scale/sub)
50 "supermans"
38 bar dips or 50 hand release pushups 
50 KTE or v-ups
25 "burpee into jump squat"
50 situps
25 towel pullups or l-sit pullups

"Supermans" lay on your stomach and lift your arms and legs off the ground at the same time. It's the opposite of a hollow rock.

"Burpee into jump squat"  one rep is one complete burpee, then a jump squat with good form.