CFWUx2 10*20kg 10*40kg 1*60kg
20:38

That also reminds us to be careful what we cook food with!

I really enjoy Jeff Glassman's writing.  He makes everything really simple and I realize that I used many words without knowing their real meanings.  

7:34 (95lb squats, 5 chest-to-bar pull-ups)

As rx’d, 7:36.

Because of deck constraints, did legless rope climbs from seated up to 9 feet.  Squats got a little spicy, but overall fine.  

46m/5'10"/180

Subbed 7 strict pull ups for rope climbs
12:46

M/36/6.3ft/215lbs
Rxd 9min 20sec

13:48- 8 towel pull-ups in place of rope climb.

10:29
RX weight and 13.5’ rope

5 back squats - 45 lbs
10 pushups  

26:41 FS@45kg, 15 rope grip pull ups.

13:44 rx’d as I could. My rope is short so 12’ legless climbs from seated. First round 1:40. First 2 sets of squats unbroken then 12/9. 

Rope climb 
2*2 Meter 
12:29

50kg 
18:21

Scale to 95lbs
19:12

11:45. Did 6Lsit close grip pull up instead of rope climb

3 rounds, on MaxRack, and subbed 15 pull-ups for climb

13:10

4:27 rx

8"23 rx

8:16

45kg back squats
5 sitting machine full rope pulls per climb 

10:19

11:36 135 2x from floor to 10 ft rope legless

21:10
Subbed 10 rope L pull-ups for each climb. 

5 RFT:
21 Back Squats @ 115lbs
  8 Towel Pull Ups
-13:54-

5 rounds for time of:

Scaled

21 back squats @ 115#
1 legless rope climb, 11 foot rope, from Knees

9:06

5 rounds for time of:

Scaled

21 back squats @ 115#
1 legless rope climb, 11 foot rope, from Knees

9:06

5 rds 95#, 7 ring pullup
7:25

M50/5’5”/155

5RFT-
15 back squat 95#
6 rope pulls, 6 K2E 

9:19

13:43 RX

Home workout. Subbed for 21 double kettlebell squats (20-20kgs) and 5 ring L-sit pull-ups.
17:33

15:03, subbed the legless rope climb for 16 alt. Bent over  rows @ 65-lb. dumbbells. 

Scaled
30 kg and 3-m rope
9:13

12:53 rx

21 - 95lb BS, 65' marpro rope trainer

14:20

M47/170
Dotcomscaled Option 2
5 rnds
Squat x 15 @ 95lb
Leg less rope climb x2 @ 7' (from seated)
13:29

Scaled to 3 rounds for time of:
21 95lb back squats
15 L-sit pull-ups
16:36
Wednesday 

11:05

Subbed 3 lying to stand rope climbs for legless rope climbs 
Else RX

M/59/6’2”/230

M/33/5'10"/185lb

8:34 RX

Unbroken on the first set of back squats only. The rest 11+10. Rope climbs were surprisingly not an issue at all. I think all of the rope climbing and strict pull ups are making a huge difference! Really wanted to go unbroken on the final set of squats and my brain just wilted. Sweet workout! 

10:40 rx 62,5 kg

11:58 Rx

M/56/6'2"/178
95# Back Squat, 
no rope, so 10 strict hanging towel PU/round, no singles allowed
12:13

13:22rx

23:20 
Towel used for jumping pull ups
Can’t manage strict pull ups yet 

No rope, and since I subbed toes to bars yesterday to rest my shoulders, I did today's wod as follows:
5 rounds for time of:
 - 21 Back Squats (135#)
 - 10 Toes To Bar
17:48

19:00

Modified for equipment constraints as follows:

No rack, so all squats were cleaned and pressed to my shoulders from the floor.  135#.

Rope only goes to 11’.  2 legless climbs per round from sitting position.

18:28 - scaled to 4 rds of 21x115# and 7 L-pulls

16:25 RX ... first time I've done legless rope climbs in a workout.

12:15Rx
8 Strict Towel Pull-ups substituted 

25M 175#

105lb sandbag back squats 
15’ legless rope climbs
11:59

46M/188lb

How many lying to standing rope climbs would you sub?

12:36

subbed 5 rds of 30 squats with a sandbag and 10 PU hanging from a metal grate staircase

19.50 subbed rope climbs for 10X pull up/chin up 

85lb and towel pull ups I think it was about 9:40 give or take

10:54
Scaled to 115 lbs
Legless rope climb from sitting on the floor to 6ft. 3 reps per round.
M/40/5'8"/163

Probably the toughest CF workout I've ever done
I replaced the legless rope climbs with a tire rope pull (truck tire approx 50ft) Rx with the squats
Total time 21:00:79

10:40 reg rope climb

8:01 RX and feeling spicy. 

The fact that I'm this sore already is not a good sign. Please put back squats in the Open. 

60 kg sq
3 lay to stand
12:30

Whoa that was a good one. Legs are heavy today. Did the RX version just under 15 min.

17 min, scaled to 10 rope pull-ups as I did not have any climbing rope

08:40 Rxd

13:21
Rx squat
Sub 8 towels pull ups because of snow. 

D
35 lb squats
Towel pull ups with black band 
12:45

19:44 #115

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft. (20ft body weight sled pull)

Men: 135 lb.

14:13

14:05 (w/ 10 supine ring rows)

10:44 rxd

11:18 reg rope climb

17:43 RX

Legs felt good the whole way it was my lower back that was hurting in round 5

20:34
5 rounds
2 starting from ground (feet not rising) rope climbs
55 lb squats

back squats - 95 lbs 
2 assisted legless rope climbs - blue band
25:07 

Scaled for injury:
2 Rounds: 21x65lb back squat
21x modified leg lifts
3 Rounds: 21x body weight squats
21x modified leg lifts
12:49

Any of the more seasoned crossfitters have suggestions on how to strengthen so that my ribs will stay in place in a back squat? I have old(er) shoulder/neck/back injuries and they’re so chronic that I moderately push them out of sheer frustration, but the odd thing really takes me out cuz there’s instability in the joints. I have some tools in my belt but could always try more!! Looking for that combo that takes me to the next level for myself. 

32yr/M/165LBS/29:34 - 115LBS back squat, 7 Towel pull-ups (only counted unbroken to sim rope climb)

This WOD should be named after whomever created it; that way we all know who to hate tomorrow.

10:24
115 squats

Knee has been bothering me so I did 25 laps in the pool. 

Live to fight another day. 105 backsquats would not have been good for the knee.

18:27 heavily modified w/little equipment
5RFT:
50 air squats
30 bent over row w/kitchen towel grip on 15kg bar

Happy birthday Matt!

Only one women’s bar between wife and me, apartment scaling. 

5 rounds for time:
40 bent over row with towel grip, 33-lbs
50 air squats
18:30

Jeff articles are iluminating and easy to read. I am learning quite a bit. Thank you CrossFit for sharing this.

9:41 RX 

11:59 @ 135 squats and 5 pull-ups strict

Scaled to 15 squat reps

10:22

14:21 95#BS 3x RC straight leg from the floor to standing

Newbie...
5x
21 back squats (#65)
9 controlled banded pull-ups 
16:05 

22:27

53 YOM 5’6” 218.5

Scaled
5 Rounds for time

Squat 135Lb X21
Lying to standing Bar Climb

18:22

14:43
Have a 7’ rope so did (2) L-sit rope climbs each time... 

12:50 Rx 

M/19yo/152lbs
13:29 RX

12:21 at 115# and (5x) fat bar pull-ups per rd

M-42-69-170# 

18:00 RX

5 rounds. 
21 squats @60kg (21/21/15,6/11,10/11,10)
8 towel pull ups
13:15.

11:27 with sets of 10 towel pull-ups

Scaled to 115# and 10 chin ups
14:45

1 set 135# 21 reps
4 sets 115# 21 reps
3 sets of 15 reps towel grip pull ups.
30:09

11:43 Rx-ish
5 Rds
21 back squats (95#)
5 L- sit rope pull-ups 

Scaled to 
115# BS
6 slow controlled strict
close grip pull ups on fat bar, knees bent.
13:43
m/48/175
Changed my mind from 10 to 6 pull ups.

12:42 rx’d 

9:44 Scaled squats to 115 and did 10 ring pullups as I don't have a rope in the garage yet. First WOD since being sick late last week, felt good to get moving again, and it felt good for the garage to be warm enough to workout there since the polar vortex here in Iowa

Subbed 12 chin ups for rope climb 

21 Front Squat - 135lbs

5rds in 22:07

14:53 scaled

No rope. Sub’d with 9 knee tuck C2B. 

Mixture of yesterday’s and today’s

3RFT

135lb back squat for 21 reps
1-minute handstand hold(continuous clock)
21 toes-to-bars

15:26.01

Crossfit Araguari 💪

8:59 RX 
Harder than expected. Midline taxed from yesterday. 
Finisher: hip thrusts and some muscle ups. Nft 

10:03 61kg
39/172cm/90kg 

5 rounds for time:

21 Front Squats - 75lbs
5 Weighted Pullups - 30lbs

12:25

9:20 95 lbs squats unbroken 9 towel pull-ups 

16:05
50 pulls on V250 rope trainer on hardest level for rope climb.
36M/185/6'3"

18:27 Rx'd
Rope was opposite side of gym....lots of walking...was a good break though ha. 

135# back squat and rope climbs in 13:54. 

12:49

Had to use a towel for the rope climb. Did 5 pulls on the towel the first two rounds then switched to 5 strict pull ups. 
11:33
M/34/6'3"/225

5 rds of 21 95lbs squats + 10 close-grip pull-ups
10:08

15 reps of 85# squats + leg assisted climbs to 20 ft
11:43

M/44/6'2"/185

Scaled to 115# BS and 3 lay to stand rope climbs per ascent
9:54...that was awful!!!

Walking like a 🐧 now 

13:27. Should have gone a bit Heavier...🤣

Men -  2 Hours of rest (thank you Brady..)
10:50 RX

10 minutes warm up assault bag
5 rds 4 t
21 100# back squats - moderate weight, steady pace.. 
1  damp rope legless climb, these are really getting better !
16:08
10 minutes d/u practice...

10:53 RX 

I am in awe of folks doing this anything close to as written! I’ll get there... had to scale down in weight and didn’t have a good rope climb option, so did a minute row instead. Will look up scaling options for next time. 11:57

1204 rx- 
Unbroken first 4 sets, broke 13/8 on last.

unfortunately caught my right ring finger on my last descent (tried to do the fireman technique for speed) and likely broke my finger so rushing the rope climbs were not worth it.

Scaled to
21 bs, 2 rounds at 95#, 3 at 105#
8 over/under grip pull-ups on a fat bar
11:27

I overestimated how hard this would be; should have gone 115#.

11:00 Rx

Unbroken squats for the first 3 rounds, then broke 12/9.

Time 18.25
50kg, rope 3m seated
1st  21, 1 seated climb 
2nd  15-11, 1 seated climb
3rd  10-5-6,1 seated climb
4th  7-7-7,3 laydown to stand
5th  10-7-4,1 seated climb

Limited by improvised weights, outside in the forest
5 rds
60lb 21xbacksquats
4xpullups with alternating grip between reps
8min30

8:49 RX

44/M/230lbs.
12:04, scaled.  3x15 95lbs backsquat, last 2 sets at 2x15 85 lbs.  5x5 rope pull ups from floor.

15:05. Rx squats, all sets unbroken except my pace slowed reps 15-21 last two rounds due to struggles catching my breath. For rope climb subbed leg assisted rope climb. This time I got two good foot rewraps and two arm pulls each round.

M 24/1,68/120lbs
Time 20:17
Scaled @115lbs

Get ready for some sore legs after this one!
Here are some thoughts on scaling:

Back Squats- I consider the load to be light and volume to be fairly high today. As a general guideline, I will coach most of my experienced athletes to utilize a load where at least the first 3, if not all, rounds are completed unbroken. For my new or de-conditioned athletes I will scale the reps per round based on the athlete’s capacity and reduce the weight to allow for unbroken sets and sound mechanics. 

Legless Rope Climbs-  I consider this to be a relatively low number of rope climbs for higher level athletes but I know that a fair portion of my clientele will need to scale this movement. For today, I will look to give my experienced athletes a different variation from what they performed during the legless rope climb workout last week. For example, if they did a legless lowering phase last week I may have them do 2 reps of lying to standing into 1 rope climb using the legs each round today. Similar to last week, I will have athletes that cannot climb the rope in any fashion perform the lying to standing and I may potentially increase the reps to 2 each round if the athlete’s capacity allows. I’ll have my athletes modify their body position to increase or decrease the demand of this movement. Performing the lying to standing with a straight body position and no leg assistance can be very demanding while a performing this variation with bent legs utilizing lower body assistance can decrease the difficulty. This variation can be scaled further by starting in a seated position on a box and pulling to a standing position. 

Equipment Restrictions- If you are performing this workout in a facility without access to a rope consider modifying this movement to a some sort of “hand-over-hand” upper body pulling movement if possible. This can be accomplished by utilizing a sled pull variation or performing a similar movement with a ring strap attached to a kettlebell to drag for approximately 30 feet each round. Towel pull-ups have been the classic substitution and can also be a great alternative. I would personally opt towards a “hand-over-hand” movement because pull-ups have just been completed 2-days ago. 

20min RX.

18:54

Bottom line: all processed seed oils will increase your omega 6 count and will contribute to increased systemic inflammation!! 

It was an epiphany when I finally understood this important concept. And which oil has the worst omega 6:omega 3 ratio? Grapeseed oil at 696:1.

So how about a towel pull up but instead of using a door. Could I a pull up rack? Or a barbell rack station?

190204
.
Intended Stimulus
.
This is a challenging couplet. The load on the squats is meant to be light so these can be performed unbroken or with at most one break. The number of repetitions is high so that your muscle and cardiovascular endurance will be greatly challenged. Similarly, there is only one legless rope climb per set, so this movement provides a break between the sets of squats while allowing you to keep moving. This will become acidic and metabolic pretty fast. Even though the rx load might seem light, I encourage you to chose a light load for you, so that this is a fast workout. Chose a modification of the rope climb that preserves the pulling stamina piece but also the speed. 
.
OPTION 1
21 back squats
1 leg-assisted rope climb, 15 ft.

Men: 115 lb.
Women: 80 lb.

OPTION 2
15 back squats
5 towel pull ups (assisted as needed)

Men: 95 lb.
Women: 65 lb.

Ok one dumb question. What can I do Instead of  rope climbs? I don’t have any access to any ropes. I got to a ymca to do my work outs. And the only way to do the ropes is you have to be in a class.  So I need to know an alternative? Pull ups maybe? 

Ok one dumb question. What can I do Instead of  rope climbs? I don’t have any access to any ropes. I got to a ymca to do my work outs. And the only way to do the ropes is you have to be in a class.  So I need to know an alternative? Pull ups maybe? 

Globo scale:  back squats as is.  If no rope available,  do 8/1 strict towel pullups, or 12/1 close grip strict chinups (fat bar is availale).  If no barbell available use dumbbells 65/40lbs for squats. 

Legless Rope climb scale= shorter legless rope climb, seated rope climb.  Don't scale to a regular rope climb, as grip strength is what's being tested. 

Champions Club Scaling Notes

STIMULUS: Jesus this does not look fun. And the more I try to think about what the stimulus should be, the less I feel like testing this WOD to find out for sure. The reason being is my infatuation with high-rep squats. Not actually doing them myself… hell no! I meant making the poor souls at the Champions Club/CrossFit Athletic Group do them. 300 air squats, 100 wallballs, 21 back squats… it’s all the same. I think it has such a good benefit to sports. And daily life. Plain and simple, I will scale the weight so the back squats can be done unbroken. I probably don’t want them to go to “that place” on this workout because I don’t want anyone at “that place” when they will be 15 feet off the ground. But maybe a step and a half below “that place.” And veterans are wise to respect rope climbs (legless or leg-assisted) after high rep squats or sit-ups. 

GROUP: Our problem is probably the opposite of most gyms. We have 8 ropes and 5 squat racks. In fact, I never really thought about that until writing this just now, but that really says something about something. If there are any of those odd ducks out there who are short on squat racks, taking the back squats from the ground to jerk onto your shoulders is cool. Weight will have to be lighter and extra caution will need to be taken to give enough space between people to toss the bar from their shoulders after the set. Also, front squats are just fine as well. Or overhead squats. Or goblet squats. Or wallballs. Honestly a squat is a squat, so don’t get too caught up in the specifics and just make sure the shins stay as vertical as possible and the arches are intact — no matter what squat you’re doing. Make it more than 21 reps per round if needed.
Also since it’s only one rope climb per round, and 21(!) back squats, I’m sure your athletes will have the deepest sympathy if they need to wait a few seconds before hopping on the rope. Some of ours even volunteer to let people go ahead of them haha. If you really have no ropes, then I might try alternating grip strict(ish) pull-ups.

WARMUP: 3 round of:
 Squat — obviously (in a professor Snape voice)
Hip extension — a very weird upside down squat that helps midline perception
 Handstand — because Coach says we need more of them
Strict knees to elbows — the descent of the squat (pulling from the hips)
Box jump — leaving the ground is good
Jump rope — do singles, peeps!

KEY MATCHUP: Your legs vs. your brain. You can always do one more rep if you really wanted, unfortunately.

SCALING THIS WELL WILL CAUSE ME TO: lie about who broke the toilet seat at work the next day

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 8. Not the 30 rep max back squats, but not much better

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 9. I have never squatted 400 pounds, or come close to it, but I can imagine even a 400-lb. back squatter would have Jell-O legs by the end.