CFWUx2 
4r +40sec
Finish r5 after buzzer

CFWUx1 
4r

5 +:30

after 7 days of rest

amrap'20
30 sec hs hold
30 sec sq hold
30 sec hollow/tuck hold
30 sec ring hang

4 rounds plus 1 minute, 15 seconds of holds.  

6 rounds 
Scaled 
Handstand with wall, l sit bending knees on parallets, and chin over prone and supine alternated just as long as I can, then hold it till break

Male 24y175cm85kg

58 yo m 5’5” 155lbs

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold knees bent
30-second hanging row hold

8 rounds

5 rounds plus handstand. Everything unbroken except floor L sit broken into 3 chunks each round, and this was barely doable round 5. L sits really gas me. Able to more or less recover my breathing on the other stuff. Last handstand was hard to go unbroken due to shoulders. Fasted 16-17 hours for this one. Nice and sweaty one but not too hot at 75...

180#43%176cm

intermediate

4 1/2 rounds

M/26/5'8"/170lb
CrossFit AFK

4 rounds - Rx (handstand on wall, L-sit on 10inch tall parallettes with legs straight and feet off the floor. Did  sets of 10s for the first few round on L-sit then had to chip away with 6s to accumulate the 30s total. Broke my last couple rounds of chin over the bar holds into two sets of 15s)

The chin over bar hold and L-sits were definitely the hardest movements to hold. Never thought I'd look forward to handstand holds before lol

Rx: 7rounds 

M/36/6'/172#

4 Rounds (completed last round of L-sit and chin-over-bar as :15 L-sit/:15 chin-over-bar/:15 L-sit/:15 chin-over-bar)

Deo gratias

2 rounds + 6 sec L-sit

Did Jerry Hero workout instead 
1 mile run
2K Row
1 mile run

20:02

7/6/6/6 rx

Modified 
--
Tabata-style workout: 35-sec work, 10-sec rest, for 30 minutes, allowing for 10 sets of 4 movements. 
The score would be the number of times that a set was broken.  
-
35-second wall facing handstand hold 
35-second squat hold
35-second tuck hold between 2 chairs
35-second inverted row holds 
All sets unbroken  
--
8 km run in the early morning. 
Peace.

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold - knees raised scale
30-second chin-over-bar hold - scaled to bar hold with arms extended but shoulders engaged/locked 

6 rounds + 1 handstand hold. 
handstands done against a wall

Subs:
HS to piked box HS
chin up hangs to 25s hangs (some negatives in there)

9 rounds + 2 sets

Welcome back Dave!!
Scaled to
w/20# vest
hs hold against wall
sqt hold
h sits on rings
ring row holds
5 rnds in 21'ish min (forgot to hit start on the timer)
m/52/175

First did fitness test (40-44 year old age group)
72 push-ups (number for max score) in 1:25
3:04 plank (time for max score)
2,000m row in 7:16 (7:25 is time for max score) - drag 5, 26spm average

Then 3 rounds of today's WOD without timer, but did in less than 20 min.
:30 HS hold (back to wall)
:30 squat hold
:30 L-sit
:30 chin-over-bar hold
HS hold and squat hold unbroken all 3 rounds. Not so much for the other 2 exercises.

SC HS against wall/lsit tuck...5 + 9s/-/-/-

F 55 128lbs

6+30 hs+30sq+20 Lsit

(My L looked broken lolz)

Intermediate w/ bent L-sit between plate stacks:  6 rds, last three L-sit sets broken into two :15 sets.

Rx   5 rounds + 2-sec L-sit

All holds were unbroken. I really surprised myself on the L-sit!

modified HS hold and L-sits

6 rounds

With 20# weight vest, 5 rounds + 13 seconds HS hold.

This is a strange workout, where the HS hold is easy, the squat hold is basically just resting, and the L-sit and chin-over-bar are so, so hard.  L-sits are always hard, and the vest made the chin-over-bar hold much tougher than usual.  Happy to get through 5 rounds.  Nice to have an isometric and lower intensity
WOD now and then.

#weightvestmonth

49m/5'10"/180

Scaled to ring h-sit vice L sits
4 rounds + 30 sec h-sit.  Completed round 5 in 21:40. 
Was surprised at how hard the chin over bar was for me. Sustained most other holds for the full 30 sec (broke handstand and h sits once on one round), but had to break the chin over bar hold 2x each round. 

131215:  5 rounds + 10 sec handstand hold

Great CF day. An unusual workout and a real blast from the past, 2 excellent instructional videos, and Dave Castro is coming back. 

59/5’8”/156

Rx
L-sits on ground hands in front of hips, back back less inclined each round. Chin holds were the bear, breaking into 6 reps by the end
7 rounds 

M/30s/225lbs

Son(14)
Handstand holds
L-sits on ground, leaning back, hands back
Just dead hangs in place of chin overs
6 rounds+ HS + Sq + 15sec Lsit 

L-sits scale: tuck hold suspended between 2 boxes
6 rounds + 70 seconds of work

Broke the chin-up hang every round except rd.1. Coming right after the tuck hold, that was death on the abs. All other elements were unbroken.
Both video lessons today are AWESOME! Improved both my Ls and my HS.

Not sure I did the correct 8 rounds and +2  
subbed back to wall HS and and knees tucked L-sits

Beginner Option:

6.75

Scaled L-sit to 1 heal on ground for 15s, other heal on ground for 15s.

6 rounds even. the chin-over-bar holds were the most challenging, sometimes taking 90s to accumulate the 30s of time.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold
6 rds plus 90 sec.

Intermediate

7 Rounds

https://youtu.be/k2xAv8WAba8

5 + 2" chin over bar hold

Rx: 7+30” L-sit hold

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Static hold, emphasis on transition positions (besides handstand), pulling strength (two from hips, one from shoulders)

					SHORT		MEDIUM		LONG

LIGHT													x

MEDIUM

HEAVY

SCALING FOR LIMITING FACTORS
Flexibility - light dumbbells hold, l-sits from box, squats holding onto something, keep toes on the ground for pull-up hold
Strength - set a timer for 30 minutes and practice each station; give one honest attempt then move to the next one
Stamina - 5 minutes straight of practice at each station

MY STUFF
I went for 24ish minutes, I think I made it through 6 rounds. L-sits were solid first round on the floor, then modified after

GENERAL FEAR LEVEL: 6