My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075  or email  drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075  or email  drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

20 minutes:
1 mile echo bike + 8 rounds

(16:00) jog around gym campus before gym opened due to summer college hours ~ 1.5easy miles then walked into gym and did

(8:00) AMRAP
7HangKneeRaises
14 PlankShoulderTaps

Score = 9Rds +7

-------------------

MURPH PREP
(20:00) EMOM
3 PullUps
6 PushUps
Too sore to airsquat from wrong scale on 125lb backsquats on The Chief workout yesterday.

M/48yo/5'8/#215
1 mile on assault runner + 7 strict T2B + :30 HS practice

sub 8:00 mile_7 rounds + 7 strict T2B

Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site  OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075

Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site  OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075

As rx’d, 5 rounds + 12 taps.

Goal was Rx, but my ROM on the shoulder taps was pretty weak.  Never done these in a workout, and have only messed around with them a bit before – that is, I suck at them.  Definitely got better with today’s practice.  Did not push too too hard today – coming off a nasty little cold, so just wanted something to get things moving.  Mile was around 7:30 without redlining, so that was good.

50m/5'10"/180

Beginner Option:
For 15 minutes:
Jog 800 meters
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps

Once again I forgot to keep track of reps. Had to be 13-15. 

15’
3+7

Completed 5/15. Home gym, RXd. Wall facing shoulder taps. 

7:45 run. 
7 rounds + 7 T2B

8rds + 6 (174reps)

knee ups
wall facing HSPU taps wallwalk style
might have ran a little bit more

abs were super soar 

36 / M / 5'9" / 135lbs

15 minutes, 800m, strict hanging knee raises, plank shoulder taps

4 rounds

Rx
126

2 rounds+7 TTB

Ran after a long time so was tired in that. 
Did kipping ttb, not gained enough strength for strict ttb. 
Wall walk handstand shoulder taps 

M/48/5'8/#215
assault runner in sub 8:00
7+7_ strict T2B + :30 HS hold 

M/53

For 20 minutes:
Run 1 mile
In the remaining time, AMRAP:
7 strict toes-to-bars
14 handstand shoulder taps

7 rounds

M/37/6’/178#

One mile run then handstand hold practice with strict toes to bar sprinkled in. 

Deo gratias

1 Mile on my new sandals 10min
And 4 rounds completed didn't check the clock 

HS tap against wall
2rds

Modified:
--
For 30 minutes:

Hilly run, 3 km 
In the remaining time complete as many rounds as possible of:
20 toes to dumbbells 
20 piked shoulder taps from bench 

> 5 rounds in 11 minutes 
--
Peace. 

Scaled to:
For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps

1 mile - 11:25
6 rounds

Beginner option  was 5 min bike + 9 rounds

5x135,185
3x205,215,225
1x235,245,250,255(PR),260(f)

Son(15)
5x95,115
3x125,135,145
1x155,165,175,185(PR),190(f)

Daughter (13)
5x45,50
3x55 all
1x60,60,65,65,65(PR)

Got a little mixed up on a neighbourhood thing for my run, so it went slightly over. Knee raises; assisted handstand (facing away) with hand lifts instead of shoulder taps. 6 full rounds plus all the knee raises.

SC str k2e. Run 7:52, 6+3/-

For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises 
14 handstand shoulder taps from 20” box 

11 rounds + 17 reps 

8R + 12

1+ 10 ( Could've scaled back as it was a struggle with the shoulder taps

10 Rounds Rx…loved the challenge of doing the sTTB under fatigue

In 20 minutes:

Run 1 mile, then AMRAP

7 strict T2B/hanging knee raise
14 plank shoulder taps

4 rounds with T2B then another 4 rounds + 7 with knee raises. 

Rx’ish
1 mile run 6:55
7 rds + 7 TTB (finished 8 for good measure)
HS Shoulder taps were facing a wall.

On travel today, so lucky I was able to get to this. TTB were as strict as possible. Glad I faced the wall, away or no wall wasn’t happening.

Did the shoulder tape with the back against the wall
1mile in 7:16
then 11 rounds (231 reps)
good workout

Rxish
~1mi run in neighborhood & best attempt a strict T2B. Most did not maintain locked legs like video, minimized and swing, no kipping. My abs are still shredded from the GHDs. I need a spotter to get off the couch 😮‍💨
9 rounds+6

Son(15)
Same run but had a bit more cheating in T2Bs and feet were on box for taps.
7 rounds+ 1

Daughter (13)
Beginner (15 min for 1/2mi run, AMRAP hanging knee raises to horizontal and plank taps)
5 rounds 

7+19 Rx

~7min mile
*had trouble linking shoulder taps together 

GWU: 3x 8Vups/:30 Plank/2xRun Drill
200m Jog

SPWU: T2B: 
2x5 Scap Pulls/Knee Raises/K2E/T2B

Shoulder Taps: 
2x5 Plank/Pike/Box Pike/HS

Cool Down: Shoulder Mobility

Beginner RX
11 Rds HKR and 14 Plank Shoulder Taps
+1 HKR

Run 1 mile (11:30 minutes Outdoors)
In the remaining time, complete as many rounds as possible of:
7 Strict Toes To Bars
14 Strict Handstand Pushups
I completed 4 Rounds.https://youtu.be/nohVovx1O_8

Rx’d (?):  7:14 on run, 10 rds + 7 reps 

HS Sh. taps were on wall, chest facing wall.

168 reps

9.25 min mile
4 rounds kipping ttb
3 rounds knees to elbow
7 rounds 20 sec plank hold
M 57 205ish 5 10

1 mile run - 7:17

7 Knees to elbows
14 Plank shoulder taps

16 rounds + 3 knees to elbows

subbed 14 strict HSPU for taps
10 rds total. All sets of SHSPU unbroken. 
mile in 8:03

Scaled to wall facing handstand shoulder taps. Hands about 6” from wall.

11 rounds + 6 strict ttb

For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict toes-to-bars
14 handstand shoulder taps

7 rounds = 147 reps

8:00 mile run, 5+7+4 total. Subbed 40lb single arm strict DB press, 7 per arm. No energy today, felt like running in water…

Made up and modified an old workout I missed while injured. 
12 min running clock
On odd minutes, 3 back squats, 80% 1rm
On even minutes, 3 shoulder presses, 75% 1rm
BS with 195#, SP 80#
Now off for a 1 mile-ish “run.”

60/5’8”/155

I’m assuming Rx handstand shoulder taps are done with no wall. I found, wall facing shoulder taps are significantly easier than not facing the wall. Does anyone know if it matters? 

11 rounds 

Warmup ran 1 mile 7:47

Foot hurt too much to run again

Echo 110 cal. 1 wall walk per. 14 wall facing taps all else Rx

T2B "semi-strict" (bent knees, but no kip or other cheat)
8 rounds + 1 T2B

Wow that was slow. I figured I'd be at closer to 11~12 when I read this.

Beginner Option:
For 15 minutes:
Jog 800 meters
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps
8rds+3

12 rounds + 7 reps.

Let’s get a video/listed progressions of how CrossFit prefers this is scaled from the very basic up to full range of motion. ✌🏾

Globo wod: subs for runs are 2000m row or 120 calories assault/110 calories echo bike.  If you are using a conventional treadmill use a slight incline.   Subs for strict ttb are slow and controlled V-ups.  Subs for handstand shoulder taps are piked shoulder taps from a box or bench. 

Beginner 4 rounds 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Pulling from the hips, overhead, unilateral loading, strength while being fatigued and breathing heavy

					SHORT		MEDIUM		LONG

LIGHT
												x
MEDIUM

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 400 meters
2:00 handstand practice
1:00 kipping practice

STAMINA SCALE
10 rounds of the couplet first then run 1 mile for time

ENDURANCE SCALE
Sprint the mile, give it whatever you got left on the couplet

MY STUFF
Did 20 minutes of the coupler, but subbed handstand walk for shoulder taps. More for quality, not quite checking the box, but not far off

GENERAL FEAR LEVEL: 7