74 reps

Used 7.5’ legless rope climbs. Everything else was Rx’d.

45# dbs, 8 neutral-grip pull-ups for climb

4 rounds + 6 pull-ups

Completed 7 out of 8 push presses

@60kg 10ft rope

M/27/5'8"/180lb

CrossFit AFK

72 reps - Sc (legless rope climbs from standing, ascent, and descent. 7-9-11-13-15-17 completed.)

GWU (8-minutes)

8-minutes with a light med-ball of:

5 Med-ball Sit-ups

5 Goblet Squats

5 Ground to overheads

5 Presses

SWU (25-minutes)

Rope Climb - 2 reps each of:

-standing to seated

-seated to standing

-knee raises

-basket wrap and stand

-partial rope climb

Front Squat - 3 reps with a PVC

-squat, feet down hips back

-squat, knees out hips down

-front rack, elbows up at top

-front rack, elbows up at bottom

Push Press - 3 reps with a PVC

-dip and hold, vertical torso

-dip and stand, down fast, up faster leg and hip extensions

-press, bar path and overhead position

-push press, timing

BU (10-minutes)

Every 2-minutes for 5 rounds of:

3 Thrusters

WOD (12-minutes)

CD (3-minutes)

20-30 sec. Wrist stretches, each direction

20-30 Cat-Cows

M/33/5'7"/210lbs

Intermediate Scale

5Rds+3Reps (12:00) 135lbs

PullUps 18 (3,3,3,3,3,3)

FrontSquat 25 (3,4,5,6,7)

PushPress 25 (3,4,5,6,7)

Back is a little sore from weighted pullups the other day. PullUps felt achey on my skeletal system but were not hard. Core is too weak to do L-sit pullups and ribs still healing. FrontSquats and PushPress fatigued my wrists and grip a lot. Went unbroken each station but did pause before each station. The lifts were a little heavy and tested strength more than the engine. PushPress was the hardest station.

Overall, just checked the box on this workout as a quick lift.

Sc to 45#dbs out of convenience for my outdoor rope. Total reps: 73, got rope climb only on the round of 9s

5 v ups

DB front squat

DB push press

50#s

finished round of 12s+5 v ups

Rope climb, lying to standing as I do not have rope hanged from up in my gym so tied the battle rope to pull-up bar

45.5 kg for FS and PP

63 reps

12 ft rope, no jump start, Rx weight @135#

completed round of 8 + 1 climb + 5 squats = 78 reps

Modified, using 2x 12,5 kg DB

--

Complete as many reps as possible in 12 minutes of:

10 Db bent-over

3 front squats

3 push presses

Continue until time expires, adding 1 squat and 1 press each round, and 6 bent-over rows every 4 rounds

> 9 rounds

--

Peace.

Rxd 74reps

113 reps

8 rounds + 1 rope climb

Rx

As rx'd, 1 + 9 + 3.

Tried to stay at 90%, or at least below redline.  Rope climbs went pretty well, wrap felt good.  For the first 3 rounds (through reps of 5), I did front squat and push press unbroken.  After that, I did front squats unbroken but then dropped the bar, and did push presses separately.  The barbell work really jacked me up today – needed to take a breather before starting the next rope climb.

50m/5'10"/185

completed through rope climb of round of 9+9.

12 ft. rope. Began ascent from seated position.

95 lbs on barbell.

set of 5-8 I rested briefly between bb movements.

sets 7-8 broke pp into 4-3, 5-3.

M/37/6’/175#

Six push presses in the round of nine. Subbed 10’ legless rope climb from seated position.

Deo gratias

sub 10 Australian pull-ups for rope climb

8 rounds FS and PP

Thru round of 10, + 1 rope climb

scaled 95lbs

dont have rope, used strap from oly rings, wasn’t exactly flat as plank the whole time.

12rds+13 FSQT

(95lbs)

GWU: Full Body Rot

2x :45 Front Rack Stretch/10 Ring Row/10 V-Up/10 Goblet Sqt

SPWU: 2x 6 Rope Row/3 Rope Knee Raise/3 Foot Wrap

Climb WU

Push Press Prog. WU ^ weight

FSQT WU

8 RDS + 1 rope

Completed round of 9 and then 1 rope climb

so 92 total reps

rope climb to 12ft ceiling, no jump start

M54/217lbs

Complete as many reps as possible in 12 minutes of: 

1 L sit pull up 

3 front squats

3 push presses

1 L sit pull up 

4 front squats

4 push presses

1 L sit pull up 

5 front squats

5 push presses

1 L sit pull up 

6 front squats

6 push presses

1 L sit pull up 

7 front squats

7 push presses 

135 lbs 

3 Lsit pull-ups

#50 DB’s

Finished round of 11

Subbed rope climb for 3 pull ups

front squat and push press #65

8 rounds + 8 front squats

then finished 9 rounds after the 12’

Lay to standing rope pulls

95# back squat, 65# shoulder press

got through the 9 rep round and completed through the squats on the 10 rep round

Total: 102 reps

87 reps, scaled

95 lbs

1 rope climb = 3 pull ups and 3 toes to ring

Jusqu a 7 push presse, round fini

Rx 55 reps

M 53/195/6’

Got through the round of 9 reps. Scaled weight to #115.

112 reps-rope Rx, 60lbs sandbag for FS and PP. I had to go to a public park to find a rope climb.

3 single ring pull-ups

95# FS and PP

completed round of 3/9/9

and did 3 pul-lups and 10 FS

Subbed rope for 3 towel L-Pull ups

135#

(I’m counting the 3 pulls = 1 rep)

115 reps

Rx

6 rounds + 5 reps = 77reps

Son(15)

Rx

5 rounds + 6 = 61reps

My first Training on Wednesday september 27 in the morning

Complete as many reps as possible in 12 minutes of:

1 Rope Climb

3 Front Squats 137 lb

3 Push Presses 137 lb

1 Rope Climb

4 Front Squats

4 Push Presses

1 Rope Climb

5 Front Squats

5 Push Presses

1 Rope Climb

I completed 28 reps

https://youtu.be/Y5OwmqFEb-E

12 Min AMRAP

3 Banded Pull Ups

3 Front Squats @ 25lb DBs

3 Push Presses @ 25lb DBs

3 Banded Pull Ups

4 Front Squats @ 25lb DBs

4 Push Presses @ 25lb DBs

3 Banded Pull Ups

5 Front Squats @ 25lb DBs

5 Push Presses @ 25lb DBs

3 Banded Pull Ups

6 Front Squats @ 25lb DBs

6 Push Presses @ 25lb DBs

3 Banded Pull Ups

7 Front Squats @ 25lb DBs

7 Push Presses @ 25lb DBs

3 Banded Pull Ups

8 Front Squats @ 25lb DBs

8 Push Presses @ 25lb DBs

3 Banded Pull Ups

9 Front Squats @ 25lb DBs

9 Push Presses @ 25lb DBs

3 Banded Pull Ups

10 Front Squats @ 25lb DBs

10 Push Presses @ 25lb DBs

3 Banded Pull Ups

11 Front Squats @ 25lb DBs

11 Push Presses @ 25lb DBs

Subbed 3 L-sit pull-ups per rope climb, and scaled to 95#

104 reps for the FS and PP (finished round of 3/10/10)

FS and PP unbroken through round of 7/7. Did some box step-ups, weighted walking lunges and more pull-ups after. Scaled the weight to prevent pain in the wrists and elbows, but alas it didn't work. Shoulders were cooked by the end.

Rx - 103 reps

Rx:

7 rds + 6 reps (1 rope climb; 5 front squats)

Completed the round of 7/7 Rx.

Rx’d (15 ft rope climbs?)

91 reps

81 reps. 14 ft rope, 40 kg barbell

Did 7 rope climbs(modified), 7rounds of push press’s and 7 rounds front squats(30lbs) starting w/ 1 rope climb, 3 push press’s, 3 front squats; 1 rope climb, 4 push press’s, 4 front squats; 1 rope climb, 5 push press’s, 5 front squats; 1 rope climb, 6 push press’s, 6 front squats; 1 rope climb, 7 push press’s, 7 front squats; 1 rope climb, 8 push press’s, 8 front squats; 1 rope climb, 9 push press’s, 9 front squats.

12 min time

Every 1 ropę clmb changed to 3 towel pull UPS.

I się 108 reps on 12 min

M/39/72”/170

as rx 85 total reps

Subbed x2 strict MU, used 40 Kg

Finished round of 11 Reps + 2 MU

First ever wod with rope climbs, I used 30kg for the front squats and push press. I did 9 front squats and then ended on 3 push press.

53yo M 219.8lbs

sled drag 175lbs 20ft

gobblet squat 53lb kb

PP holding Sides of kb handle both hands

total reps 121

great wod!

Scaled to:

3 l-sit pull-ups for rope climb

pair of 50lb dumbbells for front squats and push press

112 reps

finished round of 1/10/10

Completed round of 7 + 10 pull-ups, 8 FS, and 1 PP (globogym doesn’t have a rope anymore, so subbed 10 pull-ups).

Finished through round of 9. Subbed 8 neutral grip pull-ups for rope climb, used 105 for FS and PP.

RX: 113 reps

was good ! ;)

Rx’d

85 reps

round 6 + 13 resp

Scaled to 85# FS and PP

Subbed 3 squats/3 KTE/3 pull-ups for each rope climb, each set counting as 1 rep

68 reps (4 PP after 8 FS)

Tough on the wrists. Lots of time shaking them out after the FS.

60/5’8”/157

Rx 138 reps

(Round of 11 + 1 Rope Climb)

✅ day Rx 55

I helped neighbor work on AC yesterday. A few too many hours in a hot attic took its toll today.

Rx

87 reps

Subbed 3 L pull-ups = 1 rope climb

10 rounds + 3 L pull-ups = 33+ 52 + 52 = 137 reps

64 rep RX

Complete as many reps as possible in 12 minutes of:

1 rope climb, lying to standing

95- lbs front sq and push presses

made it to 6 rds plus 6 front squats.Adding 1sq. and 1p.p.

per rd.

Rope Climb

FS @ 115lbs

PP @ 115lbs

74 reps total

Subbed 3x L-Sit Pull-ups for rope climbs

Counted L-Sit pull-ups as one rep for total

77 reps (finished 4 FS on round of 9)

All FS and PP from the floor, 135lbs

2x10 Kg DB Deadlift, Front Squat, Push Press as a complex, starting at 3 of each, adding 1 rep each round.

14 deadlifts performed.

rope climb

front squat 50kgs

push press 50 kgs

108 reps

73 reps - scaled

Lying to standing + 115#

M/34/190

@115# Finished 6 rounds (through 8 FS & PP)

104 reps

lying to standing rope climb

115 lb

Had to pace this one and take some breaks between FS and PP.

Complete as many reps as possible in 12 minutes of:

1 L-pull up

3 front squats 60 kg

3 push presses 60 kg

3 L-pull up

4 front squats 60 kg

4 push presses 60 kg

3 L-pull up

5 front squats 60 kg

5 push presses 60 kg

3 L-pull up

6 front squats 50 kg

6 push presses 50 kg

3 L -pull up

7 front squat 50 kg

7 push press 50 kg

3 L-pull up

8 front squats 40 kg

8 push press 40 kg

3 L-pull up

9 front squats 40 kg

9 push press 40 kg

3 L pull up

10 front squats 40 kg

10 push press 40 kg

Globo wod: If you don't have a climing rope sub 3 towel pullups or 3 L-sit pullups for the rope climb each round. Dumbbells sub is 35/50lb dumbbells for the front squats and push presses.

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Gymnastics and weightlifting.

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

FORMAT/MOVEMENT QUESTIONS

Is the rope climb more intended to be part of the conditioning (legs) or strength (legless)?

Will I have to pause and think of how many reps to do next?

Do I take the last front squat right into the push press or do I pause and reset?

Scale weight down to preserve intensity or lower reps to preserve intensity or keep weight and sacrifice intensity?

Am I going to allow a little bit of "push jerk" when I get tired or will I be strict on "push press"?

NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

1 rope climb (legs until they burn then work on legless)

10 front squats (dumbbells probably)

10 push press (dumbbells probably)

MY STUFF

4 rounds of:

400m run (last 2 rounds were 460m)

10 power cleans (170)

15 knees to elbows

13:something

GENERAL FEAR LEVEL: 6?