CFWUx2
24:51
35lb dbs

CFWUx2 
15:31
24-21...6-3
25lb db
@Mom's

next day

18-15-12-9-6-3
black band assisted strict pull ups
2db thruster 12 kg each
jump roll strict burpee over hasten 70 cm
29:15

table tennis

23:37 - Rx’d

22:48

lo hice. cada 40 seg 5 c2b pullup y 5 db thrusers. seguido de los primeros 40 segundos de trabajo siguieron 40 segundos de descanso. Lo continué durante 20 minutos. Entran exacto 15 rondas máximo score posible conseguido. Si te caes, hacés un bloque entero de descanso (descansarías lo que necesites para llevar la cuenta, salvo que tu entrenador tuviese un cuentavueltas en vez de un cerebro limitado). Es por ende, un 20 min cap con cronometro ascendente, cada atleta lo maneja como quiere. Si saben contar, salen en 00, hasta :40, descanso 1:20 sale r 2, hasta 2 r 2 , r3 arranca 2:40, 3:20 descanso, 4 arranca ronda 4. y asi...
Lo hice con dos db de 12ki, lo maximo que engo hasta ahora. con mas se hubiera complicado pulir tecnica mientras entreno. Buen 2 día de segundo ciclo desde volver a estar en ritmo a la glassman (3 x 1)

9:11 s
20# DB thruster
ring rows 

F/25/5’5/148
CrossFit AFK

95# BB thruster: 19:40

https://youtu.be/XRlIsTgihuA

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

screemingmuscles 

11:33 - Rx (Did the first round unbroken and hung on for dear life. Sets of 3-6s. Last round unbroken. Lots of resting in those middle rounds. Body was gassed and on fire.) 

As rx’d, 16:33.

So, so bad.  Did the first 6 C2B pull-ups, then sets of 3 throughout.  Did thrusters 12-9/10-8/9-6/12/9.  Really hurting after those.  I feel like I pushed this pretty
well without overextending and watching my pull-ups disappear, but I was definitely redlining in places.

49m/5'10"/180

13:06 Rx
M/35/197

completed 7/19 while vacationing. brought 50 lb DBs but had to improvise and use some of the bay framing to do pull-ups from a 2x4. all strict pull-up's, no C2B, but kept the rest RXd.

16:34.

a few stops to keep my little guy out of harms way while doing this one. some serious sweat was released with a lot of heavy breathing. 

16:00 RXD 

46/m/86kg

M/36/6’/170#

21:01 Rx
(Should have scaled but didn’t want to.)

Deo gratias

21-15-9-6
ring pulls
DB thruster 20lbs
9:26

12:51 (1 arm db thrusters #45)

18:39 with one #45 dumbbell 

Women's Intermediate
10:53

Done before 220714.

9.5 mile mtb ride at the Giants Ridge 

Big race tonight so didn't time it:

3 rounds 21-15-9

Strict Pull-ups
Dumbbell Thrusters 35-lbs DBs

Plus I'm still super sore from the bench presses

Age: 33
Weight: 175
Height: 5’8
RX: No

No idea on time but was definitely smooth. 

Used 40lb DB and did a mix of pull downs and pull ups. 

21,18,15 did pull downs and 12,9,6,3 did pull ups. 

broke thruster on the 18 only, rest was unbroken throughout. Pull down weight was 140#. 

Following a 5 min rest I hit legs on bodybuilding. 

Heavy Hack squats, then superset of belt squats paired with leg extensions. 

11:32
Kipping pull-up
15 Kg DBs

10:25 rx

9:27 for 21-15-9 pull ups, 25lb db thrusters. 5:06 1k run warm up. 

37:45 RX
Age: 37
Height: 5’5
Weight:165
Temp:113 Yuma 

9:21, Jumping PU, 10#DB

Scaled for beginner
21-15-9 reps for time @ 15:34
 Jumping Pull-ups
Dumbbell thrusters (20lb)
Age: 37
Height: 5’8
Wieght: 245

12:53 Intermediate

Modified:
--
21-19-16-13-10 reps for time of:
Inverted rows 
Dumbbell thrusters @2x 12,5 kg DB
15'59''
--
Peace.

28:15 Rx

Rx’d:  18:27

A. Fox:  agree…… Awful

95 deg. in Louisiana with a humidity index of a bazillion.

M/39/170#/68”

M 51/205/6’
9:53.  Regular pull-ups and #65 thrusters.

Rx   8:46

*Pull-ups unbroken.
*Thrusters: 7/7/7 - 6/6/6 - 8/7 - 6/6 - 9

This was a doozy!

I agree Jim, awesome Programming lately!

Intermediate

10:32

https://youtu.be/GKmV4sT8FoM

That was awful
16:32 RX
Age: 29
Height: 5’8
Wieght:186
Temp:104 (Dallas)

Rx movements and rep scheme with 35 lb dbs. 

I wanted full ROM and volume for c2b practice.  it pretty quickly turned into “just a workout” though. 

chest and arms are fatigued from 220712 so it was difficult getting chest to the bar. 

23:12

10:09 #35 DB, mostly PUs 
Wife 12:25 #5 DB and Ring Row to chest PUs

SC int...24:29

21-18-15-12-9 reps for time of:
Pull Ups
Dumbbell thrusters (2x17,5 Kgs)
15:41

15:00 even, used 30lb DB’s. Getting older sucks, would not recommend…I can still remember sub 4 Fran’s in my early 40’s. :(

21-15-9 reps for time of:
 Pull-ups
Dumbbell thrusters (20lb)

9:47

Scaled to assisted pull-ups and 25lb dumbbells 

11:51

Did the run/GHD/OHS workout. Results there. 

Lots of good programming this month HQ. 

Scaled to
strict ring pull ups
1- 40# db for thrusters
12:41
m/52/175
at campground

7:38

30lb dumbbells

Intermediate 
12:46

pull-ups
30lb dumbbells
10:45

21-18-15-12-9 reps for time of:
Pull-ups jumping 
Dumbbell thrusters 25-lbs
11:19

Scaled for beginner/ returning
21.15.9
Scap pullups
DB thrusters (25lb)
4:52

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A variation of a benchmark workout that emphasizes stamina more. Pulling with skill, pushing with skill and an odd object, core to extremity. squatting with speed, range of motion in general.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
									x
HEAVY

STRENGTH SCALE
Sub strict pull-ups for kipping and do 75 reps of each, break them up however you want to keep the quality and weight consistent

I DON'T HAVE PULL-UPS LIKE THAT SCALE
Since around 2019 I've seen a lot of progress in pull-ups from people that don't have them by doing them to whatever range of motion you do have. So I'd say same rep scheme, just go eyes to bar, or bend the elbows a bit. Just keep the kipping rhythm.

STAMINA SCALE
5 rounds of 1 minute practice at each station

MY STUFF
21-15-9-6-3 of 25# dumbbell thrusters (emphasized low squat and ankle flexibility) and strict pull-ups. Forgot my time. 12:something?

GENERAL FEAR LEVEL: 8

Score 420 (42lbs) 10 Rounds
with 5 strict pull ups/chin ups each round
Not bad for a novice 67yr old eh?

Score:330 (30lb DB,11RD)

27.5 lbs
6rds + 8
score=165?

40 lb db got 13 rounds!! That was a great workout

11 rds !

110 x 27 lbs thruster

scaled. To rows ; 110x 27 lbs as well .

25:42. 35lbs