24:13
Rx’d

subbed burpee pull-ups for Turkish get-up

19:21

Got around to this one... 😥 Didn't expect it to be so brutal. 35#db/sub 0.75mile echo 🚲...34:40

17:28 rx
M/54/175/5'11"

M/37/6’/176#

21:30 Rx
(Switched arms every 3-5 reps.)

Deo gratias

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

25:15 - Rx (even light that was hard)

modified:
--

4 rounds for time of:

20 single-arm overhead inverted lunge @ 12,5 kg DB
50 DB SDLHP @ 2x 7,5 kg

> 18'19''
--
Peace.

31:15 Rx @ 30 lbs db

Rx’d: 25:53

3rds: 15:31

20 Turkish GU (30lbs)
400m Run

20:33 (treadmill)

3 rounds for time of:
20 Turkish get-ups- 15lb 
Run 400 meters- on elliptical 

22:15.29

On shift 
1 mile walk before .5 after

3 rounds for time (unfortunately, I thought I started timer but didn’t)
20 TGU 15 lbs (1st set 10 each side, 2nd and 3rd broke into 5 each arm alternating)
Run 400 meters (fast jog)

TGU 35lbs at 10 reps.
Time: 23:33. I had to walk a short distance to and from the assault runner. 400m times were slow though🤦🏿‍♂️

M 52/195/6’
21:25 with a #30 dumbbell.

21:00 
beginner 
alternated run and lift
3x 400m run @ 6mph, 7mph, 7mph
3x 10x 15# DB Turkish getups 

Wow first time doing these, so fatiguing!

12kg x10
400m run
X3

16:24

3 rounds for time

25# kb 
20 Turkish get ups- alternating each arm no breaks just slowed down. 

2mins on assault bike

32:10

3 rounds for time of:
20 Turkish get-ups (20lb)
Run 400 meters

21:51

3RDS
10 TG Ups 10LBS
400M Run
15:36 TM

Rx with 35lb plate, outside
16:14

Son(15)
With 25lb plate, the small handle of which was giving him problems
25:56

As rx’d, 20:05.

After yesterday’s farmer carries, I deemed those my least favorite exercise.  It’s not as though I forgot how bad Turkish get-ups are…but well I guess I did forget a little.  Even with 35’s, these just suck the life out of you.  Thought I moved pretty well through these, went 10-10, then 7-7-6, only switching arms at the break and trying not to rest too much.  Runs were okay – not super fast.

49m/5'10"/180

Beginner Option:
3 rounds for time of:
20 Alternating Kb swings (35#)
Run 400 meters

First workout in over a week. Little sluggish but felt good to complete. 

M/48/6'2"/185#

Rx'd 
23:21...TGU's my favorite!!!

Rxd 19.20

The TGU are so much tougher on the decent, overall happy with speed and quality of movement.

Women's Rx
19:18

Wasn't sure I was even going to do this or Chris's Speed Scale.  Haven't done a TGU since I hurt my lower back in September 2021 - fair odds they were a contributing factor to the injury during that day's WOD so I have steered clear of them since.  After a solid warm-up and practice I felt confident enough in my lower back to do the WOD but at the lower weight.  Man shoulders were on fire first leg of each run.  Feeling pretty sore from the last several days, so we'll see how 23.2 goes.

Speed scale - 8:10

20lb dumbbell

35 Db (1) only, .61 mile Echo
30min. 
Not much too say, I suck at TGUs 

Scaled to (1) 35lb dumbbell TGU
Tried 2 and fell over
treadmill runs

14:32

pushed the pace on TGU and used runs to recover. Kept runs to about 1:50-1:55 per round. 1st round TGU was about 2:30. Rounds 2&3 were about 3 min each.

20:29 @ 25DB. Dropped weight so I could do full reps, couldn’t get past 16 reps first round so did 14 reps rounds two and three. Worked me after yesterday…

18lbs dumbbell
21:28

60 get-ups???

RX
DB 12KG 

23:13

Why does it say DBs - as in plural?  Details matter.

Scaled 
6 TGU @40
200m
11:09

3 rounds for time of:
20 Turkish get-ups, 30#
500m row

23:00
7:38/7:57/7:25

23:40 on a manual curved treadmill, swapping arm every 5-3-2 reps.

3 rounds for time of:
20 Turkish get-ups
Run 400 meters 
# 10 Kg 

20:28

19:23 Rx

rxd. runs on air assault. 

20:09

TGU went 10-10 each arm then had to break it up in shorter sets the next two rounds. Tried hard to break 20 minutes on the last 400m. 

M/50/88

25#
0.6mile bike

24:50

Scaled:
3 rounds for time of:
20 Turkish get-ups 4kg left side 8kg right 
Run 400 meters

Globo wod: make sure you have space around you for the Turkish get ups.  Running subs are row 500m or 29/25 calories assault/echo bike. If you are using a conventional treadmill use a slight incline.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting and monostructural. Changing orientation, squatting with unilateral loading, overhead

					SHORT		MEDIUM		LONG

LIGHT
											x
MEDIUM

HEAVY

SPEED SCALE
3 rounds for time of:
Run 400 meters
30 one-arm overhead lunges

STAMINA SCALE
Mush everything together into 1 round

POWER SCALE
Sub 20 burpees with a high jump for TGU and practice them in the warmup instead

MY STUFF
8:30 speed scale. Icy on the run for sure

GENERAL FEAR LEVEL: 7

Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters
 15-lb DBs
24:36