Tuesday

230815

Workout of the Day

164

For time:
21-15-9
Deadlifts
9-7-5
Wall walks

♀ 155 lb ♂ 225 lb

Post time to comments.


Scaling:
Reduce the loading to a moderately heavy deadlift for you. An option for a scaled wall walk is to start in a push-up position with the feet touching the wall. Then, move the feet up the wall while keeping the hands in place. Walk the hands 2-4 steps toward the wall. Then, walk the feet and hands back down, without sliding, to a plank, then bring the chest to the ground.

Intermediate option:
For time:
21-15-9
Deadlifts
9-7-5
Scaled wall walks

♀ 135 lb ♂ 205 lb

Beginner option:
For time:
21-15-9
Deadlifts
9-7-5
Bear crawls, 5 ft.

♀ 65 lb ♂ 95 lb

Comments on 230815

164 Comments

Comment thread URL copied!
Clint Michael
April 18th, 2024 at 4:57 pm
Commented on: 230815

10:35

Rx’d

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Jeffrey Howard
September 21st, 2023 at 1:36 am
Commented on: 230815

M/5'8"/27/180lb

CrossFit AFK


9:07 - Rx (Unbroken deadlifts easy. Wall-walks were a scene...)

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Jeffrey Howard
September 19th, 2023 at 7:57 pm
Commented on: 230815

GWU (20-minutes)

Banded Hip Halo

-steps forward and back

-steps side to side

-squats

-hydrants

-cat/cows from bear crawl position, knee elevated (keep an eye on hollow body position)

-glute bridges


Then, 3 rounds of: (Ideally athletes get through the hip halo/mini band work before class, if not reduce the second part of the warmup to 2 rounds)

8 Push-ups to side plank

8 Inchworms to seal pose

8 Kettlebell swings (keep an eye on mid-line and hinge pattern)

20-sec. weighted butcher block stretch, use the kettlebell (practice cat/cow)


SWU (15-minutes)

Deadlift Progression

3-5 reps each of:

Deadlift - feet and arms straight

Deadlift - hips and shoulders rise

Deadlift - hips and shoulder open

Deadlift - Chest up, active shoulders

Deadlift - Bar path


Wall-walk Progression

2x Bear Crawl, 5ft

2x Backwards Bear Crawl, 5ft

Partial Wall-walk, 1 step with both feet

Partial Wall-walk, 2 steps with both feet and pauses at each step (maintain hollow position)

Wall-walk (good push-up to nose to wall and back)


BU (10-minutes)

5 rounds of:

3 Deadlifts (build-up each round to working weight)

1 Wall-walk (variation used in the workout)


WOD (10 minutes) CAP at 15-minutes.

Faster athletes will be closer to 5-minutes, similar to Diane. Wall-walks will likely be the hang-up for most athletes. Scale accordingly by reducing reps or range of motion of the walk. Go lighter on that barbell to fight those W.W. if your normal Diane time is around that 8-10 minute mark.


CD (5-minutes)

1-minute Banded Pigeon Stretch, each side

1-minute Banded Hamstring Stretch, each side

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Zach Glaser
September 15th, 2023 at 4:33 pm
Commented on: 230815

Rx

5:35

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Nate Gordon
September 12th, 2023 at 12:25 pm
Commented on: 230815

10:15

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Rohan Bhatia
September 8th, 2023 at 10:41 am
Commented on: 230815

Rx

Time:24:18

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Ruggeri Alves
August 30th, 2023 at 4:04 pm
Commented on: 230815

7:59 Rx’d


fui muito lento na série de 21-9

depois consegui acelerar

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Andy Van Soelen
August 25th, 2023 at 11:04 am
Commented on: 230815

7:35 RX

Deadlift reps 12-9 , 6-5-4, 6-3


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Antonio Alves
August 23rd, 2023 at 7:58 am
Commented on: 230815

Modified, untimed:

--

23-21-19

DB Deadlifts @ 2x 15,5 kg


90-60-45 seconds wall-facing handstand hold

--

Peace.

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Phill Kiddoo
August 23rd, 2023 at 2:09 am
Commented on: 230815

5:30 rxd

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Gregory Orsi
August 22nd, 2023 at 7:38 pm
Commented on: 230815

4min55 Rx

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Pierre Duplaix
August 22nd, 2023 at 12:49 pm
Commented on: 230815

RX in 7min58

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Michael Schaal
August 22nd, 2023 at 2:44 am
Commented on: 230815

8:30 at 80kg

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Lisa McKean
August 21st, 2023 at 10:07 pm
Commented on: 230815

10:58

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Chester Reyes
August 21st, 2023 at 4:18 pm
Commented on: 230815

10:02 rx

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John Foster
August 20th, 2023 at 9:08 pm
Commented on: 230815

155lb dead lift

10:06


51/M/5'8"/150lbs

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Anne-Rose Wiedemann
August 20th, 2023 at 6:10 pm
Commented on: 230815

I did it today :-)

Female, 63 y/161 cm/55,7 kg

INTERMEDIATE

21-15-9 Deadlift 62 kg

9-7-5 scaled Wall Walks

I was k.o. after, but was fun

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Jason Barkemeyer
August 19th, 2023 at 3:58 pm
Commented on: 230815

5:01 rx

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Luis Oliveira
August 19th, 2023 at 2:02 pm
Commented on: 230815

On a pulley machine, on top of a bench

220 lbs (100 kg)


6:50

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Jeremey Tate
August 19th, 2023 at 12:31 am
Commented on: 230815

7:24 RX

deadlifts unbroken

wall walks 5/4 - 4/3 - 3/2

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James Gentile
August 18th, 2023 at 7:46 pm
Commented on: 230815

Completed at the home gym on 8/18. RXd.


8:42.


wall walks sucks.

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Jon Miller
August 18th, 2023 at 5:42 pm
Commented on: 230815

12:10 rx

Unbroken on all deadlifts


38 y/o

Weight: 240

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Chris Meldrum
August 18th, 2023 at 4:58 pm
Commented on: 230815

As rx'd, 7:55.


So much worse than “Diane”.  I mean wall walks just suck.  Just didn’t have the mental toughness today to push through.  Too much gasping between wall walk reps.  Couldn’t even stay unbroken on the deadlifts – broke the middle set 10-5.  At least was able to push through the rounds of 21 and 9.


50m/5'10"/185

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Simon Jones
August 18th, 2023 at 8:56 am
Commented on: 230815

well this combo sucked haha

6.42 rxd

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Ralph Keeley
August 18th, 2023 at 5:43 am
Commented on: 230815

M/37/6’/178#


8:31 Rx


Deo gratias

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Joseph Vrba
August 17th, 2023 at 8:24 pm
Commented on: 230815

220lb

9:10

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Keith Knapp
August 17th, 2023 at 6:43 pm
Commented on: 230815

4:56 RX

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Thomas Aug
August 17th, 2023 at 6:26 pm
Commented on: 230815

DL Rx

Can't do wall walks or subs or even bear crawls due to shoulder pain, so did

21-15-9 feet elevated hands on dumbbell pushups

12:51

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Jesse Cook
August 17th, 2023 at 3:24 pm
Commented on: 230815

5:13 rx

ouch

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Erin Roccapriore
August 17th, 2023 at 12:27 pm
Commented on: 230815

9:35 female RX.

isnta e.rocclifts

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Matt Mallet
August 17th, 2023 at 10:40 am
Commented on: 230815

Beginner option, swapped bear crawls for walkouts. Completed in 7:48.

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Vito Zolota
August 17th, 2023 at 6:57 am
Commented on: 230815

M/53

Intermediate option 205 lb

For time:

21-15-9

Deadlifts

9-7-5

17:59

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Scott Wiedmeyer
August 17th, 2023 at 2:21 am
Commented on: 230815

36 / M / 5'9" / 140lbs


21-15-9 × 135lb Deadlifts

5-3-1 × Wall walks


19:59


Wasn't feeling well and picked too difficult a scale.

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Gabriel Candelaria
August 17th, 2023 at 1:01 am
Commented on: 230815

M41/169


21-15-9 @185#

9-7-5


12:06


Wall walks were more taxing than I thought they would.

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Austin Dutson
August 17th, 2023 at 12:19 am
Commented on: 230815

Rx 4:34


yummy ✌️

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Kylie Rybak
August 16th, 2023 at 11:05 pm
Commented on: 230815

Scaled

121# deadlifts w/ bear crawls


11:12 time

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Anthony Madonia
August 16th, 2023 at 9:00 pm
Commented on: 230815

7:15

That first round was SPICY!

It's awesome that Dave is programming the next two weeks. Love getting the OG's and their perspective on programming, methodology, and community out there in front of those who are new to it.

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Jovan Luna
August 16th, 2023 at 7:19 pm
Commented on: 230815

Age: 40 male

10:13 Rx’d


New to CrossFit (came from bodybuilding) and I gotta say the workouts are challenging!

(edited)
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Victor Turró
August 16th, 2023 at 3:23 pm
Commented on: 230815

9:42 Rx

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Victor Turró
August 16th, 2023 at 3:22 pm
Commented on: 230815

9:42 rx

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Kyungtaek Kang
August 16th, 2023 at 3:01 pm
Commented on: 230815

11:20 CFHIM

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YooSik Kim
August 16th, 2023 at 2:18 pm
Commented on: 230815

Rx 3:58

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Pedro Cardoso
August 16th, 2023 at 1:49 pm
Commented on: 230815

14:40 RX

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Tyler James Vaught
August 16th, 2023 at 12:58 pm
Commented on: 230815

Day late, but

4:59 RX

went slow on the wall walks for my usual pace. Wanted to be able to sustain it

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Tuomo Liukkonen
August 16th, 2023 at 12:39 pm
Commented on: 230815

RX 6,23 M/35-40

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Sheila Kulow
August 16th, 2023 at 11:55 am
Commented on: 230815

136# + full wall walks: 11:53

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Jonathan Nation
August 16th, 2023 at 9:47 am
Commented on: 230815

Getting back to CrossFit. First time following main site.

17:05 Rx

Wall walls are still rough

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Garret Taylor
August 16th, 2023 at 6:01 am
Commented on: 230815

32/m/Canada

6:22 RX @225LB

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Sam Russo
August 16th, 2023 at 5:01 am
Commented on: 230815

49/M/185


12:38


#205 on the deadlifts.

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David Pollard
August 16th, 2023 at 4:44 am
Commented on: 230815

6.59 RX great workout !

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Gustavo White
August 16th, 2023 at 4:05 am
Commented on: 230815

My Training on Tuesday august 15 at night

For time:

21-15-9

Deadlifts

9-7-5

Wall Walks 214 lb

I completed the Workout in 18:01 minutes.

https://youtu.be/ZvMdcun3Vg8

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Zachary Jones
August 16th, 2023 at 3:52 am
Commented on: 230815

6:49 Rx wall walks were spicy

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Mike Munsee
August 16th, 2023 at 3:47 am
Commented on: 230815

M 53/195/6’

scaled dead lift to #185.

8:07.

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David Renner
August 16th, 2023 at 3:23 am
Commented on: 230815

I did the intermediate version.

Time: 21:23

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Gavin Oelofse
August 16th, 2023 at 2:56 am
Commented on: 230815

Scaled beginner option, deadlifts done @55kg. Time: 6:51

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Chris Jordan
August 16th, 2023 at 1:38 am
Commented on: 230815

6:55 Rx

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Mario Cruz
August 16th, 2023 at 1:31 am
Commented on: 230815

Rx

6:27 🇲🇽🦬

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Audrey Kendrick
August 16th, 2023 at 1:17 am
Commented on: 230815

8:48

scaled wall walks + 105# dl

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Yoashlyn Onativia
August 16th, 2023 at 12:58 am
Commented on: 230815

Scaled

10min 23sec

115lb DL + Bear Crawls

(edited)
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Gilbert Christensen
August 16th, 2023 at 12:47 am
Commented on: 230815

15:28 Rx

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Tyler Bakker
August 16th, 2023 at 12:43 am
Commented on: 230815

14:36 Rx

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Leonardo Seravalli
August 16th, 2023 at 12:26 am
Commented on: 230815

8:30rx

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Vadim Noskov
August 16th, 2023 at 12:18 am
Commented on: 230815

10:15 Rx.

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Malcolm Morales
August 15th, 2023 at 11:44 pm
Commented on: 230815

7:35

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David Whiteman
August 15th, 2023 at 11:30 pm
Commented on: 230815

9:25

For time:

21-15-9

Deadlifts @205#

9-7-5

Wall walks


50yo 170#

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Kevin Owen
August 15th, 2023 at 11:16 pm
Commented on: 230815

Beginner mod: 21-15-9 115lb dl, 9-7-5 20’ bear crawl = 13:22. 1k run 5:16

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Lincoln Kerger
August 15th, 2023 at 11:06 pm
Commented on: 230815

Scaled

21-15-9 DL 215#

9-7-5 Scaled WW

8:59


Walked as far back as the left elbow and wrist would handle. Intended to do Rx weight but decided to scale back a little and the end of the warmup.


Keep it coming Dave!

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Zander Miller
August 15th, 2023 at 11:05 pm
Commented on: 230815

11:32 as Rx w/ 225. Forearms felt really pumped.

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Hunter Barnes
August 15th, 2023 at 10:41 pm
Commented on: 230815

5:01 Rx @ BrewCity CrossFit

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Lincoln Kerger
August 15th, 2023 at 11:13 pm

Another great time!

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Wiremu Kingi
August 15th, 2023 at 10:32 pm
Commented on: 230815

Intermediate

19:54


Maybe I should have scaled a bit more. Wall walks were tiring.

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Anthony Brown-Bergtold
August 15th, 2023 at 10:26 pm
Commented on: 230815

5:30 RX


Two fun ones in a row - thanks Dave!

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Lincoln Kerger
August 15th, 2023 at 11:13 pm

Very well done!

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Thomas Roberts
August 15th, 2023 at 10:07 pm
Commented on: 230815

Wow a lot of those times are amazing, i was 10:20 @205


I think I did those deadlifts as fast I could lift that much weight, could have gone faster on wall walks

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Troy Bruun
August 15th, 2023 at 10:04 pm
Commented on: 230815

8:52


21-15-9

DL (205lbs)

9-7-5

WW



GWU: Full Body Rot.

2x 50JJs/10GoodMornings/5PikeWalkOuts&PU

:45Sampson(rd1)/:45Pigeon(rd2)/10Sqts


SPWU: Wall Walk WU

7 DL :2 pause @knee

5 DL :2 pause @floor

^ Wod weight

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Kyle Lynch
August 15th, 2023 at 10:02 pm
Commented on: 230815

For time:

21-15-9 DL @185

9-7-5 Pike Walk Up Wide Stance


TT: 9:54

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James W Bobo II
August 15th, 2023 at 9:45 pm
Commented on: 230815

M/39/72”/168


8:38 scaled DL to 85 kg and wall walks to 7-5-3

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Alexandre Moliner
August 15th, 2023 at 9:33 pm
Commented on: 230815

RX 04:21, spicy real quick, Loved It.

(edited)
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Lincoln Kerger
August 15th, 2023 at 11:12 pm

Awesome job!

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Alexandre Moliner
August 16th, 2023 at 4:19 am

Thanks @lincolnkerger thoses month of stenght are paying of haha

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Alexandre Moliner
August 16th, 2023 at 4:19 am


(edited)
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Alexandre Moliner
August 16th, 2023 at 4:19 am


(edited)
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Alexandre Moliner
August 16th, 2023 at 4:20 am


(edited)
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Sydney Courtney
August 15th, 2023 at 9:29 pm
Commented on: 230815

DL 125

10:58

59 yo, 119#

3 total joint replacements in last 18 months

Loving Dave’s programming and enjoying the work!

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Sam K
August 15th, 2023 at 9:23 pm
Commented on: 230815

Rx

8:02


DLs all unbroken. The wall walks were not very graceful on the descent. Finished up with 2 sets of 12 DLs at 315lbs while waiting for the little one.


Son(15)

Intermediate (205lbs, wall walk hands behind a line 34" from wall)


17:40

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Rebecca Voigt Miller
August 15th, 2023 at 9:14 pm
Commented on: 230815

3:29


Rx

barbell set up close to wall

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Lincoln Kerger
August 15th, 2023 at 11:12 pm

That is incredible!

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Susie Fong
August 15th, 2023 at 9:06 pm
Commented on: 230815

8:56 RX

Happy I could do big chunks of deadlifts. Normally those are my struggle. Wall walks felt pretty good.

First time posting my score on CrossFit.com

excited to keep this up!

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Jim Rix
August 15th, 2023 at 9:58 pm

Welcome, and keep coming back!

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Brett Hoffman
August 15th, 2023 at 8:54 pm
Commented on: 230815

Rx- 5:15


holy shit! Glad Dave is back!!! Damn!

(edited)
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Lincoln Kerger
August 15th, 2023 at 11:11 pm

Great time!

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Michael Tripaum
August 15th, 2023 at 8:35 pm
Commented on: 230815

scaled: 08:15 (70kg)

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Connor Martin
August 15th, 2023 at 8:28 pm
Commented on: 230815

6:37


lost some good time to sweaty hands

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Thevada Dek
August 15th, 2023 at 8:20 pm
Commented on: 230815

Rx: 6:25

Deadlift 102 kg / 225 lb

21 = 15-6

15 = 10-5

9 unbroken


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Dan Molina
August 15th, 2023 at 8:13 pm
Commented on: 230815

12:47 Rx male

GT

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Coastie Nick
August 15th, 2023 at 8:12 pm
Commented on: 230815


(edited)
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Coastie Nick
August 15th, 2023 at 8:08 pm
Commented on: 230815

Rx’d: 10:25

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Lincoln Kerger
August 15th, 2023 at 11:11 pm

Good push bro! I’m sure your wall walks are much better than mine.

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Angelica Veskoukis
August 15th, 2023 at 7:52 pm
Commented on: 230815

9:48

21-15-9

Deadlifts @60kg

9-7-5

Wall walks

(edited)
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Travis Williams
August 15th, 2023 at 7:47 pm
Commented on: 230815

10:15 RX

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Steve Day
August 15th, 2023 at 7:45 pm
Commented on: 230815

11:20 w/225lb deadlifts

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Troy Cathey
August 15th, 2023 at 7:18 pm
Commented on: 230815

3:51 Rx

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Coastie Nick
August 15th, 2023 at 8:15 pm

Holy sh!t! Lightning

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Thevada Dek
August 15th, 2023 at 8:20 pm

waw !

Unbroken ?

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Troy Cathey
August 15th, 2023 at 10:43 pm

Yes unbroken on deads

got more than half on each set of wall walls and took extra breath at bottom

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Troy Cathey
August 15th, 2023 at 10:43 pm


(edited)
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Lincoln Kerger
August 15th, 2023 at 11:10 pm

Ditto to what Coastie said!

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Jeppe Hansen
August 15th, 2023 at 7:13 pm
Commented on: 230815

8:16 RX, R.I.P. shoulders

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Allison Bishop
August 15th, 2023 at 7:09 pm
Commented on: 230815

Did it!


I swear, wall walls are so much harder than strict HSPUs.

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Jim Rix
August 15th, 2023 at 10:46 pm

I stink at both, so hard to tell. But I think wall walks are easier to scale than HSPU, so they’re valuable, and (like HSPU) an excellent test of shoulder stamina and strength.

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Zach Shugart
August 15th, 2023 at 6:07 pm
Commented on: 230815

#205

Strict handstand push ups

8:16

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Michael Improta
August 15th, 2023 at 5:41 pm
Commented on: 230815

9:34RX


just PR’d my Diane Friday with sub 5 so this feels like a bummer. But I’ll try again some time

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Oskar Eriksson
August 15th, 2023 at 4:46 pm
Commented on: 230815

10.10

Deadlifts easy

Wall walk hard

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Brian Louchis
August 15th, 2023 at 4:19 pm
Commented on: 230815

9:34 Rx

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Megan Trombley
August 15th, 2023 at 4:14 pm
Commented on: 230815

RX

8:44

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Christian Simpson
August 15th, 2023 at 4:05 pm
Commented on: 230815

SC 205#... should've just done Rx @225...14:38

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Allison McCann
August 15th, 2023 at 4:01 pm
Commented on: 230815

6:43 Rx Love a simple couplet.

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Dave Hunnicutt
August 15th, 2023 at 3:35 pm
Commented on: 230815

12:55

did first 21 @225, stripped down to 205 for other 2 rounds


55 yr old… should have just went with 205 from start

(edited)
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Derek Eason
August 15th, 2023 at 3:30 pm
Commented on: 230815

Rx 4:52



*Unbroken Deadlifts, those Wall-Walks were definitely tougher than “Diane’s” usual Handstand Push-ups!

(edited)
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Lincoln Kerger
August 15th, 2023 at 11:09 pm

Wicked fast!

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Michael Arko
August 15th, 2023 at 3:25 pm
Commented on: 230815

155lbs

7:43


Got better on later wall walks with controlling descent.

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Greg Knittel
August 15th, 2023 at 3:13 pm
Commented on: 230815

I would love if crossfire main site would give a target for time on workouts when for time so people who follow main site programming can make the necessary scaling to hit in the time cap. This will help people like myself do this on there own to better train and get the right stimulus that the work out was intended for.

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Jim Rix
August 15th, 2023 at 10:48 pm

Greg, the coaches who oust each day (Chris S and Steven T) often give advice on rough time targets.

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Lee Robinson
August 15th, 2023 at 2:30 pm
Commented on: 230815

6.57 Rxd


Deadlift quick sets with small windows of rest (3-5 breaths) sets of 15-6 1st 8-7 2nd 9 3rd

Most of the time was spent on the wall walks, the controlled decent was hard, did loose a few with sliding down though.

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Coastie Nick
August 15th, 2023 at 8:11 pm

Good job!

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George Hart
August 15th, 2023 at 2:12 pm
Commented on: 230815

13:59 RX Men


53 years old 255lbs 6’1”

(edited)
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John Clarke
August 15th, 2023 at 2:11 pm
Commented on: 230815

8:18

Ladies Rx.


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Stacey Thompkins
August 15th, 2023 at 2:06 pm
Commented on: 230815

M/48/6'2"/180#


Rx'd

8:49

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Coastie Nick
August 15th, 2023 at 8:11 pm

Good job, Stacey

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Karen Agrifolio
August 15th, 2023 at 1:48 pm
Commented on: 230815

10:05 Rx

58 yo/ 5’1”/ 113lbs

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Jim Rix
August 15th, 2023 at 1:46 pm
Commented on: 230815

Intermediate scale—205# DL and modified wall walks, 4-6 “steps” with my hands each walk.

12:44

I normally use 195# on 21-15-9 deadlift couplets, so I’m pretty happy with this weight.


60/5’8”/158

(edited)
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Mike Andridge
August 15th, 2023 at 1:29 pm
Commented on: 230815

Scaled

21/15/9

85# kb --both handsl (zip tied 35# kb to 50# db)

7/5/3

wall walks--not rx, chest/hands were about 6" from wall

13:36

m/53/175

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Jim Rix
August 15th, 2023 at 1:49 pm

That’s gotta be an awkward deadlift!

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Mike Andridge
August 15th, 2023 at 3:19 pm

Little bit Jim--I forgot how much I enjoy kb dl's.

Also, now if Bingo starts posting again it'll be like a time warp!!:)

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Jim Rix
August 15th, 2023 at 10:49 pm

👍🙂. That would be fantastic!

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Martin Patron
August 15th, 2023 at 1:22 pm
Commented on: 230815

12:16 @ #135

34yo 265lbs

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Patrick Sodano
August 15th, 2023 at 1:16 pm
Commented on: 230815

10:50

141# (55% SRM) DL

RX Wall Walk

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Jeremy Hebert
August 15th, 2023 at 1:14 pm
Commented on: 230815

7:31 RX


40 yr old male, 175 pounds


Wall walks were tough, hands were pretty sore for deadlifting after 30 ring MU yesterday, looking forward to what dave has tomorrow :)

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Coastie Nick
August 15th, 2023 at 8:12 pm

Nice work

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Timo Hens
August 15th, 2023 at 1:09 pm
Commented on: 230815

6 min i Go for deadlift 154lb 70kg

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Jonathan Elmore
August 15th, 2023 at 12:49 pm
Commented on: 230815

Rx 9:31

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Christopher Murphy
August 15th, 2023 at 12:46 pm
Commented on: 230815

10:16 Rx

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Danielle Young
August 15th, 2023 at 12:28 pm
Commented on: 230815

5:34 rx

def slid down the wall though. Sorry!

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Coastie Nick
August 15th, 2023 at 8:10 pm

Fast!

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Lincoln Kerger
August 15th, 2023 at 11:08 pm

You smoked it!

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Charles Meyers
August 15th, 2023 at 12:24 pm
Commented on: 230815

Beginner option:

For time:

21-15-9

Deadlifts

9-7-5

Bear crawls, 5 ft.

202.5 lbs

5:45

(edited)
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Pierre-Luc Lefebvre
August 15th, 2023 at 12:23 pm
Commented on: 230815

Rx: 15'55"

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Rich Besanko
August 15th, 2023 at 11:44 am
Commented on: 230815

7.05 rx

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Kevin McGrath
August 15th, 2023 at 11:04 am
Commented on: 230815

9:11 rx

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Lucas Scott
August 15th, 2023 at 10:44 am
Commented on: 230815

15:08

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Cory Treharn
August 15th, 2023 at 10:32 am
Commented on: 230815

16:49 - scaled. 225# DL + Wall Walk Scale. Probably should've scaled wall walks more. Too much time between reps

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Jesty Karl Salvatierra
August 15th, 2023 at 10:08 am
Commented on: 230815

Rx 9:21

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Luke Rodina
August 15th, 2023 at 10:03 am
Commented on: 230815

Rx 8:51

Those wall walks…

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Jobst Olschewski
August 15th, 2023 at 9:58 am
Commented on: 230815

13.20 Rx


Thank you!

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Patrick A
August 15th, 2023 at 9:52 am
Commented on: 230815

13:55 rx (walk between movements took about 0:30-0:40 sec each round)

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Raffaele Guarro
August 15th, 2023 at 9:15 am
Commented on: 230815

For time:Rx

21-15-9

Deadlifts

9-7-5

Wall walks

♂ 225 lb

Total time 🟰10:20” 💪💪💪

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Coastie Nick
August 15th, 2023 at 8:09 pm

Nice!

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Wayne McCullough
August 15th, 2023 at 2:10 am
Commented on: 230815

Is this 21 DL’s then 15 wall walks etc… or do all the DL’s then all the WW’s? Thanks!

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Lincoln Kerger
August 15th, 2023 at 2:22 am

Wayne, it is sequential like most 21-15-9 rep schemes, just doing that number of reps of WW: 21 DL then 9 WW then 15 DL then 7 WW, etc.

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Steven Thunander
August 15th, 2023 at 1:54 am
Commented on: 230815

Globo wod: for those of you who can RX this one treat it like an Open workout, following the standards for wall walks and deadlifts. If you are using iron plates today use a weight that you can touch and go for at least 7 reps fresh with good form. Dumbbells sub dumbbell deadlifts 60/80lb dumbbells. Wall walks, if your globo doesn't allow wall walks sub 10 feet of bear crawls per rep of Wall walk.

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Chris Sinagoga
August 15th, 2023 at 12:29 am
Commented on: 230815

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A twist on a benchmark test. Gymnastics and weightlifting. Squatting with an emphasis on pushing, overhead, not quite enough stamina to make us stop, but close.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


FORMAT/MOVEMENT QUESTIONS

This for training or traditional Diane for a test?

Am I new/inexperienced to the point where I might need to add reps and significantly lower weight for more practice?

Is stamina limiting this from being a medium weight/short duration workout, and do I want to mush everything together into 1 round to work on that?

Do I need to work on the strength of this and cut up the reps even more?

How strict do I want to be on midline and shoulder position on wall walks?

Do I move past the point where my form breaks down a bit (like Diane) or do I stop before it does?


MY STUFF

7:03, not sure what the standard is on wall walks, so might not be rx'd, but they kicked my butt nonetheless. Shoulder stamina is my thing.


GENERAL FEAR LEVEL: 7

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Coastie Nick
August 15th, 2023 at 8:13 pm

Good time, Chris! Shoulder stamina is NOT my thing!

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Lincoln Kerger
August 15th, 2023 at 11:08 pm

Well in dude!

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Chris Sinagoga
August 15th, 2023 at 11:20 pm

Coastie Nick, I think we mean the same thing. My "thing" meaning it gets me every time.

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