Complete as many rounds as possible in 10 minutes of:
15 wall-ball shots
1 rope climb, 15 ft
♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft
Post rounds completed to comments.
Compare to 110827.
Scaling:
Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 wall-ball shots
1 rope climb, lying to standing
♀ 6-lb ball
♂ 10-lb ball
Comments on 211221
52 Comments
CFWUx2
5r +4 reps
March 17th, 2022; midday
wu: bike, balance board
wod: amrap'10
15 wbs 6 kg
3 rope climb stand 2 floor 2 stand
6 rnds + 15 reps
post: walk, crosser, stretch, bike
15 wbs+ 10 strict pull ups= 4 R +15 reps
20 minutes of SLIPS practice instead:
3 rounds:
2m scales: :20 each way r1,2, :15x2 each r3
1m alt. Pike toe touch in crabwalk position
:30 pigeon each side
1m free HS praftixe
1m gymnastics plank
1m rest
Rx
9 rounds + 2 wbs
M/26/5'8"/155lb
CrossFit AFK
7+12 - Sc (subbed the ropeclimb for 1 8ft legless rope climb + 1 foot wrap + 2 up downs on the rope. Had to go up and down stairs from the basement to garage for wallballs)
5+11 s
RX WB
4 alternating grip jumping pull ups (2 each side)
F/25/5’5/140
CrossFit AFK
M/52/5'11"/175#
10+5
rx
subbed:
15 thrusters, 25# dbs
15 pull-ups
3 1/2 rounds + 9 pull-ups
no access to a 20lb med ball, used an 18lb'er. no rope - subbed L-sit pull-ups x5 which turned into strict pull-ups towards the end. completed after the crossfit total 211228.
7 rounds + 15 wall balls.
M/35/6'/175#
8+5
(Rope climb modified to 10 ft. from seated position, legless)
Deo gratias
☆CFHIM 6R (10R 15:26)
Wall Ball 10 kg
Legless Rope Climb
6 Rounds
15 wall balls with 10lb med ball (heaviest available)
10 ring pulls
6 rounds.
Home & busy version
AMRAP 10
15 crush grip DB thrusters 15kg
3m reverse bear crawl DB drag
8+2
M 51/195/6’
8+4. #20 wall ball 9’ target.
15’ rope.
7+9 reps
Rx’d: 8 rds + 2 reps
9rds
15 WB (20lbs)
3 Lying to Standing Rope Climb
6 or so rounds
15 thrusters with 20-lb baby
max ring rows while wife does thrusters
9 rondas +5 el rope climb lo hice sentado y leggless, no pensé que me cansaría tanto
Subbed 5 L Pull-ups per rope climb. Wall ball shots unbroken.
7 rds
M48/5'7"/168#
8 rounds
Modified:
10min AMRAP:
15 Wall Balls, 20 lbs, to target on 9ft ceiling
5 L-Pull-ups from rope
10rounds + 5
M/30s/225lbs
Modified:
--
Complete as many rounds as possible in 10 minutes of:
15 DB thrusters w/ 2x 7,5 kg DB
10 hanging knee raises
SCORE: 8 rouds + 4 thrusters
--
Completed 10 rounds and called it
10 km bike ride pre-WOD
DB thrusters x 20lbs, rope pull-ups x 4
10 + 7
Scaled to rounds of:
15 2x20#Dbs thrusters
5 knee tuck pull-ups
9rds + 2
9 rounds + 4 reps Rx'd in a cold drizzle
m/53/5'11"/189#
Rx: 6 rounds in 9:58
Family partner WOD modification (alternating movements) amrap10
15 baby thrusters (20# baby)
max ring-row
5+4
baby thrusters 😁 👍
Extra points for giggles 👶
Back was NOT having the wallballs.
15 squats
5 pullups
16+11
15 DB thrusters, 2x 16lb dumbbells
5 L pull-ups
9 rounds
Scaled pyramid double Helen. Results there.
58 yo m 5’5” 149 lbs
17 days to thr
Complete as many rounds as possible in 10 minutes of:
15 air squats
3 rope pull from supine to stand
10 circuits
6 rounds in 10 minutes of:
15 wall-ball shots
3 Strict Pull-ups
Subbed 1 legless rope climb to 11 ft. ceiling.
10 rounds + 4 reps
M/43/5’8”/165
Subbed rope climb with 10 T2B
5 rounds + 5 T2B
10 rounds subbed #20 vest #20 ball 9 ft ceiling legless
ELEGANTE <3
Sub/scale:
15 dumbbell thrusters, 2x20lb
5 towel pull-ups
7 rounds + 15
15 wall-ball shots
1 rope climb, 12 ft rope was iced up went to laying to standing.
14-lbs ball to 10 ft
6-rds
9+11
15 wbs: 6kg (14lbs) medball
3 strict chin up
5 Rounds + 15 wallballs
8 kg medball
10 ft
Globo scale: If you don't have a rope sub 5 towel pullups or 5 l sit pullups per rope climb. If you don't have a wallball sub dumbbell thrusters 15/20lb dumbbells, with explosiveness.
Busy gym: spend 5 minutes working on pullups or towel pullups, then do an AMRAP 7 of dumbbell thrusters.
Bodyweight/equipmentless sub: AMRAP 10 12 burpees 5 l sit or towel pullups. 10 towel rows can be subbed if a pullup bar or sturdy object isn't available to hang a towel.
RX:10R+8.
https://youtu.be/YdT4vwbB7B4
Champions Club Scaling Notes
RANT
These short workouts can be difficult to scale because you could end up doing this as listed and, after 10 minutes, think "well that was dumb, I didn't feel like I got a good workout in." It helps to remember that there is always something assumed when they list these workouts. And maybe I need to include an ASSUMED section on these notes. Actually, yeah, I'm just gonna do that.
WORKOUT THEMES
Short and medium. Pulling with skill, clearing an obstacle, pushing an odd object, jumping with a ton or ROM are also themes.
ASSUMED
15 wallballs in a row can be maintained throughout, and rope climbs are basically a rest station.
MAIN DECISION
Are my rope climbs good enough to make this a high intensity workout?
TECHNIQUE SCALE
10 rounds as listed, lose the timer, use the rope and practice the wrap, don't go to pull-ups or ring rows.
CONSISTENCY SCALE
10 rounds as listed, still time it though. Use any kind of strict pulling (pull-ups, ring rows, rope pulls) as a sub. Wallballs have to be unbroken.
INTENSITY SCALE
Sub 6 burpees for rope climb. Otherwise as listed.
MY STUFF
I think I'm probably going to half-cycle for a bit. Feeling like I could use one. Did legless rope climbs, worked on going as low as possible on wall balls. 6-7 rounds maybe? Lost track, didn't push anything.
GENERAL FEAR LEVEL: 8? Maybe 7
I've said it before, but I'll say it again, your notes have helped me tremendously the last few years even though I don't train with you. You've broken things down to a very understandable level and it's easy for me to digest and play around with for me to get a solid workout in. Just wanted to say thanks.
Like Weston said, these insights are very helpful. In particular, today's note about "Assumed" is spot-on. I didn't read your overview ahead of the WOD today, but I found myself in the same place: wallballs (me: db thrusters) are the painful part, while the climbing (me: 5 L pull-ups) is the break. After rd.3 or 4, I had to break the db thrusters at 11+4 or 12+3 because of the burn; but I looked forward to the L pull-ups as that time "when it don't hurt".
Have to concur Chris, your many incites and regular breakdowns have been very helpful to me. Also very interested in the Christmas WOD you have been planning.
Keep well
Hey I really appreciate that you guys. Sometimes I feel like the notes get a little stale, so any feedback you guys have is welcome. If there's anything you want me to add/subtract let me know.
Wes, how did you end up doing this workout? As listed or did you shade it to one way or another?
Michael, you're a beast if 5 L-pull-ups is a break for you.
Nathan, right now it's a shitshow haha. I have a good idea if it's not icy, but right now my backup plan involves about 400 sit-ups, and nobody wants that. Our last two theme workouts of the Summer - Harry Potter and Shark Week - helped me realize that I need to keep things simpler to account for the increased attendance at those sessions. Thanksgiving didn't go well, so I'm trying to actually plan ahead (not a strong suit of mine) for Christmas, seeing as we might have 70 people in attendance.