51/M/5’11”/194#

Rx 10:57. 12-13’ rope standing start

M/27/5'8"/170lb
CrossFit AFK

10:56 - Sc (185lb barbell from tack, did 5s. 12ft ropeclimb, 2 quick wraps to the top with no jump.)

Limited Equipment: needed to go legless on rope climbs, thus scaled to:
185lb Frontsquat x10
7m legless rope climb
185lb Frontsquat x10
3.5m legless rope climb
In 15min

very good 👍🏼👍🏼

11’07” @50kg

12:39
135 lbs
Legless climbs to 10 ft

Scaled to 135# front squat, 11’ rope climb 

10:48

8:24
Scaled to 155#
Kept 5/4/3/2/1 rope climbs
M/53/175/5'11"

M/37/6'/180#

Scaled to 155 lbs. and legless rope climbs from seated position to 10' (5/4/3/2/1)
12:32

Deo gratias

RX 8:40

77,5 kg
11:49

Not the best time for me .

17:40 .. 

Intermediate:

BB-155lbs
Laying to Standing Rope- 5, 4, 3, 2, 1

Time- 6:17

Modified, untimed:
--
10 km biking 
Then,
5 rounds of 
10 DB front squats @ 2x 15 kg  + 10 DB bent over rows @ 2x 15 kg 
--
Peace.

SC to 135#, rope climbs 2/2/1/1/1...22:39
Transition from inside to outside added 1:30 each round doing the back & forth.

10:45
50 lb dumbbells
3 unbroken strict chin-ups for ea rope climb 

14:30 Rx. A day late due to enforced rest day yesterday. This one got gassier than I expected. I liked it.  

No Rope so subbed for L-sit Pull ups

10 FS 185#
15 L-sit pull-ups
10 FS
12 L-sit PU
10 FS
9 L-sit PU
10 FS
6 L-sit PU
10 FS
3 L-sit PU

12:50 Good one! Love that front squat

rxd 22:13

Front squats @105 lbs
Subbed rope climbs with towel pull ups
Have a low ceiling 
Took me approx 12 minutes

Champions Club Scaling Notes

RANT
My bad on being late getting to this.

WORKOUT THEMES
Gymnastics and weightlifitng. Squatting with an upright torso, pulling with skill/odd object. Stamina playing a role in squatting but not pulling.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM					x

HEAVY

STAMINA SCALE
Mush everything together into one round, all ropes first then all squats next

STRENGTH SCALE
AMRAP in 15 minutes of:
2 front squats
1 legless rope climb

POWER SCALE
5 rounds of:
10 front squats
10 kipping pull-ups

MY STUFF
Jumped on the stationary bike yesterday for 12 minutes to try and sweat out this bug

GENERAL FEAR LEVEL: 7

Neiffer is the man! 

One of my all-time favorite workouts!

135lb fs
15:15

Really cool to hear a coach at the highest level bringing this back around.

Intermediate'ish - used Steven T's rope climb subs (no rope)
For time
10 FS (155#)
12 L-sit pull-ups
10 FS
9 L-sit PU
10 FS
6 L-sit PU
10 FS
3 L-sit PU
10 FS
3 L-sit PU
10:21

Had to go from rack with bar across shoulder, hands crossed - right elbow arthritis and old right wrist injuries don't allow proper front rack.  Only first set FS unbroken.  Nice one HQ!

Performed 3 x 8' rope climbs per each(15,12,9,6,3), i.e pull up, clamp, stand & descend 
Front squats Rx (185lbs) from ground, about killed me
13:41

Anybody else's legs still sore?

Son(15)
Same scheme on rope but using a fat rope
Front squats at 125lbs from ground
12:15

He's getting too fast for me

6:42
Rx Reps (135lbs/~12’)

GWU: 3x 20JJs/10 Push-ups/10 SQT *last rd goblet sqt 

SPWU: Lying Rope rows/Lying to standing/Rope K2E/Rope Climbs

Banded Front Rack/PVC FSQT/Bar ^ wod weight

Cool Down: Easy Echo Bike/Hamstring/Lats

M/38/170/72”

10:52 as rx (front squats from the ground, 12’ rope - no jump)

7:33

105lb front squats
x3 pull-ups 

Rx’d: 14:54

Rx rep sceme, 70kg front squats.
Rope climbs felt great, front squats were heavy.
11:16

Spicy!

8:14 Rx

Warm-up
3 rounds:
1 min echo bike
5 strict chin-ups
1 muscle-up + 5 dips
10 air squats
10 kettlebell swings (53)

Then,
1 Squat Clean + 4 Front squats @ 135
1 Squat Clean + 3 Front Squats @ 185
1 Squat Clean + 2 Front Squats @ 225
1 Squat Clean + 1 Front Squat @ 255
1 Squat Clean + 1 Front Squat @ 275
1 Squat Clean @ 295
1 Squat Clean @ 315

Cool-down
3 min easy echo bike (tried to pull myself on the bike within 30s of finishing WOD)
stretching

Intermediate weight with rx reps

12:05

https://youtu.be/NFlnZxBvScE

ended up being rope climb attempts and did the front squats at 95lbs since my front rack form isn’t great.

15 minute time cap - got done with the squats but didn’t get to the set of 2 rope climbs.

Scale to 50 kg (~110 lbs) front squats (x 8 reps)
probably 3-3.5 m long rope (5-4-3-2-1)

9:18

Scales/subs
125lb front squats
5x [1 pull-up + 1 knees to elbows] = 1 rope climb
= 50 front squats + 75 pull-ups + 75 knees to elbows
19:57

Rd.1 squats unbroken, 2-5 split 7/3. Late-rd PU+K2E killed the clock. Should have scaled to 4 rounds (4-3-2-1).

Scaled to back squats out of rack at 70Kg and 30-27-24-21-18 ring row  after each set.

Still nursing an injury is the reason for scaling this workout.

155lb front squat 
12’ rope climbs

17:10

12:49 intermediate, scaling
Doubled climbs, from knees to 9’ ceiling hands only 

Rx 
14:16

RX’d 13’47
spicy🔥🔥

Adam is such a cool guy. 😎

10 front squats 65lb
5 rope pull ups
10 front squats 65lbs
4 rope pull ups
10 front squats 65 lbs
3 rope pull ups
10 front squats 65 lbs
2 rope pull ups
10 front squats 65lbs
1 rope pull up

forgot to start the timer roughly 10 minutes
feels like I should be doing more. Am I doing something wrong, is there a "mark" for moving up in the world? 

For time, 5x
10 DB front squats (50# DBs)
15/12/9/6/3 rope lat pulldowns, 60#

7:17 (1:37/1:42/1:30/1:21/1:06)

Hotel gym so closest I could manage. Tricep rope for the pulldowns was slippery

Self scale
10 front squats, 95#
25 knee pushups
10 front squats 
20 knee pushups
10 front squats 
15 knee pushups
10 front squats 
10 knee pushups 
10 front squats 
5 knee pushups 

12:27

Globo wod: If you don't have a rope to climb sub 15-12-9-6-3 towel pullups.  You can also hang a lat pull-down rope over the bar and do pullups on that. Finally you can do l sit pullups if none of those options are available.  Same 3 to 1 rep scheme. If you are using iron plates today it's OK to do the front squats in a rack. Dumbbells sub 75/45lb dumbbells. Men if you are using 50lb dumbbells increase front squat reps to 15 per set.  Bodyweight sub 10 pistols alternating per set of front squats. 

For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing
95-lbs 12:28