January 13th, 2022; morning

wu: bike, slihps
skill: ohsq focus on isometrics up to 55 kg

wod:			amrap'12
				   5 fsq 55 kg
				  10 ring rows scapula level
				  20 du
					9 rnds + 3

post: shoulder accessory, stretch, bike

45# dumbbells for squats, and subbed 10 TJs for 20 DUs

5 1/3 rounds

Rx+ (strict chest to bar pull-ups)
5 rounds+8 reps (missed a couple chest to bar attempts at the end). 

Not typically the kind of workout I do fasted but ran out of time for breakfast this morning...Last meal 11 hours ago. Moved slow and steady from the get go out of respect for the load but went unbroken on FS. No belt today but used lifting shoes. Could see getting over 6 rounds with some food in me...

180#/42%/176cm

Rx

5 rounds + 7 Reps 

Male RX 175cm 84kg

7 rounds + 5 

185lb FS

After 
finished the round and did 1 more with 12 fs

4 rounds 
Chest press 115 (between 12 and 18 reps)

Scaled to 165lbs 1st set then 135lbs after. 2x singles per DU

5 rounds + squats

42 / 6’0 / 190

M/26/5'8"/155lb
CrossFit AFK

8+3 - Rx (Did a round every 90-seconds, which ramped up well at the end.)

M/35/6'/175#

6+9 Rx 

Deo gratias

Rx : 6 rd+ 1 squat

https://youtu.be/BEJ8lzF2894

Can't get my arm in position to do front squats, so did feet together with bar high on shoulders - 
195lbs x 5
Bar pulls from the ground x10
dumbbell jump overs x 20
4 rounds + 20

Sc to small kip PU, otherwise Rx...4 rounds even. Had 12s left.

Rx’d: 6 rds + 2 reps 

Rx 8 rounds +4 front squats 
M/44 /80kg 

7+8
Intermediate Option

5 rds exactly - scaled to 135# FS, 7 CTB pull-ups & 20 DU

3 rnd+ 1

5+22 reps

RX 5rds

RX:7R+5.
https://youtu.be/NCa_fQDt6ZE

7rds+15

5 FSQT (125lbs) from the ground
10 Kipping Pull-up 
20 DU’s

Intermediate. Barbell from the ground.

5 rounds + 1 FS.

The front squats got very spicy by the 2nd round. Didnt break any sets except for DU's. The thought of cleaning that thing again was enough to keep it in the hands! 

5 Front Squats, 185 lbs
10 Chest-to-bar Pull-ups
20 Double Unders 30-60 sec of practice

Seriously off today, could do much more when fresh 

5 rounds even

Modified / scaled, using 12,5 kg DBs
--
Complete as many rounds in 12 minutes as you can of:
5 DB front squats 
10 DB bent-over rows 
20 double tap jumps 
SCORE: 9 rounds
--
Completed 2 more rounds and called it. Still sluggish from past week
Light weights, but good form and deep squats.
5 km recovery run in the early morning 

6 rounds Rx'd
m/53/5'11"/193#	

RX - 5 Rounds

37 y.o.

Intermediate 
6 rounds
front squats from floor

Beginner option. 6 rounds +5 front squats and 6 jumping pullups

Scaled to rounds of:
5 2x70#DBs front squat
10 strict pull-ups
20 DUs

6rds + 2 

scaled to 155 and regular pull ups. Ended up with 7 rounds even. Probably could have done it RX but man I just didn’t have that gear this morning. 

5 FS 155#
10 strict pull ups
20 DUs

5+1

DUs sloppy as ever

Thanks for keeping the methodology alive Training Department, hoping against hope you can be the last bastion of objective reason in exercise ‘science’ and nutrition. 

Complete as many rounds in 12 minutes as you can of:
5 front squats from ground 115 lbs
7 pull-ups green band
20 double-unders rx
7+1

58yo m 5’5” 150 lbs

Intermediate Option:
Complete as many rounds in 12 minutes as you can of:
5 front squats
7 chest-to-bar pull-ups (kip)
20 double-unders
95lbs

7 circuits

Hotel gym (with a real pull-up station!)

5 dumbbell front squats (2x 50lb)
10 pull-ups to shoulder height 
20 jump squats

5 rounds + 5 fs + 5 pu

7 rounds + 7 reps*

105lbs FS

* rope broke in the 5th. Subbed 20 tuck jumps from there.

6 rounds
95x8 front squat
8 ring ups
40 singles 

Scaled 
125# FS
7 C2B pull-ups 
20 tuck jumps 

7 rounds + 2 FS

7 rounds plus 2 reps
7 c2b pull-ups 
5 burpees
5 front squats at 165-lb

amrap in 12':
5 front squats #95
10 kipping pull ups
20 double unders: I did 20-30 seconds of DU practice, but i sucked, eneded up doing the last 2 rounds as SU about 30 seconds each
5rds + 8 pull ups

M/47/6'2"/175#

Scaled to 135# the rest as rx'd
6 rounds even

Globo scale:  For the front squats clean from the ground if possible, and scale if necessary if you can't clean this weight.  Chest to bar pullups can be subbed with strict pullups if the bar can't be kipped on.  For double unders,  tuck jumps or jump Double taps can be subbed.  Dumbbells sub 70/50lbs, or men sub 10 front squats at 50lb dumbbells if subbing for Rxed weight barbell. If you do not have a pullup bar sub heavy dumbbells rows for the pullups. 

Busy gym: If your rack doesn't have a pullup bar or space to do double unders near it, we may look to do the dumbbell subs, and work  chest to bar pullups and barbell front squats pre wod as a strength/skill session. If the rack or station does have a pullup bar let's do the tuck jump sub and then spend time post wod working double unders.

Bodyweight/equipmentless sub: sub 10 high jumping squats or 4 pistol squats per round of front squats and tuck jumps or jump Double taps for double unders.  Strict pullups are OK if you are using a door gym today. 

Champions Club Scaling Notes

RANT
Only Built 4 Cuban Linx is better than 36 Chambers. Fight me.

WORKOUT THEMES
Heavy weight and... medium duration? Maybe short duration? Squatting with an upright torso, pulling with skill and more ROM than usual, jumping with elasticity and accuracy.

MAIN DECISION
Keep the integrity of the movements or keep the integrity of the stimulus?

TECHNIQUE SCALE
As close to rx as you can, do 10 rounds and ditch the timer

CONSISTENCY SCALE
Unbroken on everything or the set doesn't count. Scale if needed.

INTENSITY SCALE
Pick two of the movements and do the 12 minutes. Practice the third in the warmup.

INJURY SCALE
Upper-body - AMRAP in 12 minutes of: 10 one-arm front squat, 20 double-unders
Lower-body - AMRAP in 12 minutes of: 10 pull-ups, 30-sec L-sit

MY STUFF
9 rounds in 12:36. Scaled to 95 lbs. on fs and rope pulls (basically ring rows) for c2b pull-ups

GENERAL FEAR LEVEL: 7

La solución simple y elegante. 
Calidad y cantidad <3