CFWUx2 10*20kg 10*40 5*60kg
30:16
165lbs

After one day of rest; midday

wu: bike, slihps
skill: balance board

wod:		27-21-15
				 bsq 65
			   push ups
				  8:40

post: walk, bike

25:12
Intermediate option with 50 lbs. dumbbells for squats. 

Beginner Scaling
21-15-9
Back Squats, 45# bar
Strict Pushups

6:42

B.S 65kg
H.S.P.U estrictos con 1 abmat
17:26

Intermediate: 14:35

It was a nightmare, I was ultra fatigued. Added a kip tip to my HSPU and did the best hspu of my life, had to change em to Pike push ups. As Controlled as piked as stable as possible. Also did 18 instead of 15.

27 21 18. 165lb: 21:00m
BS unbroken 
Hspu 18, rest pike pushups.

Male24y175cm86kg

20:17 rx+ accidentally did 27-21-15-9...:(
3/3/2/1 sets on squats. 4 sets on each round of hspu.  

180/42/176cm

Rx
8:43

Scaled to 155lbs / decline push-ups from high box for HSPU

~15 mins 

43 / 6’0 / 195

As rx’d, 7:21 (PR).

Almost a minute PR from 5+ years ago.  Back squats unbroken and broke strict HSPUs the same way (9’s, 7’s, 5’s, with ~20 sec between sets).  Possibly the difference was less time in transitions.  Tried to get right back on the bar and tried to do the first set of HSPUs right away.

48m/5'10"/180

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

13:07 - Rx (Squat were not quick, did 5s for HSPUs, kipping)

M/53/150
27-21-15
Back squats 110#
HSPU, 7 kip, remainder feet el. 24" box, hands el. 5"

8:55
2 weeks behind...

Sub to visiting family wod...16 year old teenager squats 27/21/15 (she said 116#)/str HSPU 15/12/9. 15:56

14:36 - scaled to 27-21-15 BS and 21-15-9 push press, both with a 95# bar and taken from the rack 

14:17
150 lbs, HSPU to abmat

Compare to 161020: 16:30, same scale

M/ 47/ 138 lbs/ 5'-6"
As Rx: Completed in 12:12. 
All HSPUs were strict. I did wear a belt when doing the squats full depth using 165 lbs.
I was surprised how quickly I was able to bounce back into the next squat set as I typically broke up each round into 3 sets and 2 in the last round.
27 Round: BS & HSPUs 9-9-9
21 Round: BS & HSPUs 9-7-5
15 Round: BS 9-6 & HSPUs 5-4-3-3.
I did this WOD after getting VERY little sleep (about 3.5 hours) due to working super late into the night painting to finish the half bathroom remodel I did over the holiday vacation.
Also, I played pickleball for a little over an hour before this, and minimally stretched and warmed up. I did do a few progressive sets with the squatting to get ready (45,95, 125, 155 all x7/ set). I was getting really tight in my inner thighs and hamstrings doing the squats. So much so that I was stretching for a couple seconds while resting on the HSPUs. 
For me, 165 is not heavy at all, but doing so many reps so quickly did feel it for sure. 
Good quick WOD and nice mix up.
I went snowboarding for about 2 hours after the workout and then did some final work on the half bathroom for a couple hours to finish it off. 
FYI, I have been SUPER sore in my hamstrings and inner legs since this workout. I have not been this type of sore in quite some time. 

16:38 with 125lb Bar & Pushups

125 bs, regular pushups
10:40

M/35/6'/175#

13:22 Rx

Deo gratias

16:47, used 135 for BS, 40lb DB’s SP for hspu. 

subbed 40# dumbbells & push-ups w/hands on edges of dbs

12:19

12' - RX

9:20 intermediate

completed in the a.m. cant seem to post from my phone anymore.

back squat portion as RXd. lowered ROM to yoga block and reps on HSPU to 12-9-6.

10:09.

3 sets for the first round of 27 squats, all other sets broken in 2. nice quick one!

Scaled/Subbed
27-21-15 Back Squat 115#
21-15-9 Pike Push-up (feet on bench)
7:45

No back pain on the back squats so continuing to improve there, but training while sick stinks.

Rx
9:29

M/30s/225lbs

27-21-15
front squats #85
pike push-ups 
17:26

Rx’d: 15:54

161020: 27:44

Modified scaled:
--
27-21-15 reps for time of:
Back squats using a 25 kg bar
Strict DB shoulder presses using 2x 12,5 kg DBs
SCORE: 15'44''
--
BS unbroken, SP rather less so... should have scaled the weight further...
Did 2 more rounds (9 + 3) and a few more sets for good measure, hitting 100 reps of each movement. 
5 km hilly run in the early hours of the day 

6:29 Rx'd
Squats unbroken, HSPU (kipping) 20-7 / 14-7 / 8-7
161020 was 9:12 
m/53/5'11"/189#	

10 min flat. RX 

Scaled/subbed to:
27-21-15 back squats, 135#
21-15-9 bent over row, left then right arm, 53# kb
10:19
Sure wish my shoulder would heal to allow pressing lifts. 

161020:  13:14, same weight and strict abmat HSPU

59/5’8”/157

27-21-15

Front squats, 105lbs
DB shoulder press, 30lb dumbbells

11:33

50lb dumbbells front squats 
hspu w/back to wall to folded towel

11:23

muito bom... RX 9'50"

M48/5'7"/168#

Scaled to:
27-21-15 back squats at 135lbs
15-9-6 strict hspu

12:50

9:08 Intermediate With ab mat

21-15-19 reps for 13 minutes of:

Back squats, 45# bar

20# DB thrusters

242# 37 yo male

☆CFHIM 10:53 (161020 8:59)

M / 88kg post xmas 'fat' :-) / 37

BS - 75kg 21r6r / 15r6r / 11r4r
HSPU - partial ROM to 15cm box

13 mins / 30s

110-lb squats
Pike push-ups on parallettes
8:47

Pike volume was rough.

Scaled to:
27-21-15 back squats at 135lbs
21-15-9 strict hspu to abmat on 35lb plate

11:29

Beginner Option:
21-15-9 reps for time of:
Back squats
Push-ups
♀ 35 lb ♂ 45 lb
trying to let knee heal up

Firing Castro, typical new CrossFit.  Death by DEI. 

Scaled (lower body injury) to
27/21/15 of:

2x45#DBs Arnold press
leg raises

9:05

Scaled to
27/21/15
BS @ 135#
Strict hspu
15/12/9
hspu got me today......
15:11
compare to w/same scale
12:03

27-21-15 reps for 8:44 of:
Back squats, 110#
Push-ups

RX:7'45''.
https://youtu.be/qDDXwaD-RFw

M 41
72,5kg
Ab mat
10´32´´

M/50/87
 115 #
Ab mate
11'40"

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short duration and medium weight. Squatting and pushing with a big stamina factor, changing orientation, pushing with skill also themes.

ASSUMED
63 reps (split up, not at once) is enough of a dose for that movement. As far as technique goes, this is actually a low-volume workout.

MAIN DECISION
Preserve the inverted-ness of the hspu, or preserve the pushing movement pattern?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
20 slow squats (literally any kind: back, front, overhead, goblet, air, they're all the same thing)
2:00 freestanding handstand practice

CONSISTENCY SCALE
As listed, squats have to be unbroken, hspu are strict or scale to strict press with dumbbells.

INTENSITY SCALE
Sub burpees for hspu (both are pushing with skill) and practice hspu in the warmup

MY STUFF
Didn't get to this in time, ended up practicing handstand descents for 20 minutes, but allowed for a lot of shoulder fatigue to kick in.

GENERAL FEAR LEVEL: 7

(Reposting, since there seems to have been some comments-section synchronization issues over the past several days)

Continuing my annual tradition (although I said two January firsts ago that I wasn’t going to compile them any more…), I have a Word.docx file which includes every main-page WOD since 070601 that I am happy to share.  It totals almost 4,000 WODs, and makes a handy searchable (677 page!) reference document.

The document in the link below is updated through December 31st, 2021.  As a small added bonus, if you look at the last couple of pages of the file, there are some miscellaneous WODs that I've collected over the years.  A couple of those are good for travel scenarios where the available equipment
might be lacking.  A couple of them are real bears.

(If you have difficulty downloading the document from the Google Docs link below, send me an email at: tails192 (insert “@” symbol) yahoo.com and I will send you the document.)

I’ve been collecting the WODs for a *long* time, and I believe that 2021 will really mark the end of my effort in this regard.  My plan is that once I catch up (I’m doing 190712 today), I will go back and start over from the beginning of the document with the 070601 WOD, and work through the whole thing again.  At my current workout frequency, this WOD list will last me 16(+) years.  So if I go through it four more times, that’ll put me at the ripe age of 124. :-}

All the best to each of you in 2022 and beyond,

David T. M/62/5'8"/179

https://docs.google.com/document/d/1hD_4l5cusKc3yqdOGKpX7QRg7qTo1djz/edit?usp=sharing&ouid=108739178636260419775&rtpof=true&sd=true