남(m)/46/171cm/98kg/221121/
For time:
21 body-weight back squats=>60kg
7 rope climbs, 15-ft. rope=>15피트당 4회
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
Post time to comments. /
15분40초(무게 줄임,로프클라임 길이 줄임)/
월요일 저녁와드

CFWUx2 bs 10*20kg 10*40 5*60kg
20:02
70kg bs 

CFWUx2 BS 10*20kg 10*40kg 5*60kg
20:02
70kg

13:49. 21.15.9. BS@65, 75, 85kg and rope pull ups + K2E. BW 85kg

@home, 34# dumbbells, subbed 21-15-9 of:
db squats
bent-over rows

9:47

subbed 21-15-9 strict pull ups
175# back squat
7:54

How many servings does this recipe make?

10:49 not rx’d:
10/7/5 climbs to 12’ with jumps allowed
otherwise rxd. At 185lbs. Broke the first set intentionally at 15 to save myself for later rounds but could’ve done 21 at body weight unbroken. 

last time: 12:54 scaled to:
15 back squats at 185
10 rope climbs to 11.5' no jump 
12 back squats
8 -Climbs
9 squats
6 climbs 

40/185/69”

29:38rx

Sc I'm 188#, went with 185#. Rope is to far away, did 20/16/12 alt towel pullups

17:59

12:00 Rx

BW 155-lb, I used 165-lb for the squats.
Rope climbs were somewhere closer to 20-ft. 

M/35/5’10”/190

8:38 Rx’d

One nasty piece of work if you are heavy.
15min 50sec rxd.
Squats @225lbs
BW @215lbs

5:48 (93kg / 3,5m) M/45/93kg/180cm/CFHIM

10:15 Rx :-)

That was a good one!

11:27 rx’d 

16:52 
with DB front squats (35s)
& legless rope climbs >10’ but <15’
midline roaster! 🤣

10:32
170# back squat
L pullups

7.20 Rx (90kg)

Subbed:
21-15-9
Double 1.5pood KB front squats
L pull-ups
10:54
43/1.78m/77kg

Bw: 87kg

21 backsquat 190lb
7 ropeclimb 15ft.
15 backsquat 190lb
5 ropeclimb 15ft
9 backsquat 190lb
3 ropeclimb 15ft
17'30" 😩😩

Not a good day for me. Completed in 17:10. 
Back Squats = 125#. 
Rope climbs = Rd 1: 3 rope climbs plus 16 rope pulls, Rd 2: 2 rope climbs plus 12 rope pulls, Rd 3: 1 rope climb plus 8 rope pulls.

14'41''

Ran 2 dirt slow miles instead.  Someday I’ll be faster.  

M/36/165

9:24

Back squat weight as rd’x

No rope so I did:

3 rounds of the following equaled one rope climb:
1 knees to elbow (hanging from a towel)
1 towel pull-up

This was a very similar substitute. Actually I recall rope climbs being easier since the towel pull-ups were strict. 

For time:
21 body-weight back squats - 170#
7 rope climbs, 11-ft. rope
15 body-weight back squats
5 rope climbs, 11-ft. rope
9 body-weight back squats
3 rope climbs, 11-ft. rope

9:27

13:19

135# squats / 65% BW
10, 8, and 4 rope climbs, respectively, on 10 foot rope, ceiling 

m/6’2”/39/208

11:37 @ 175lb bodyweight

Rx’ed 
=10:01 (5 legless RC’s mixed in) 
BW- 175lbs 
Back squat- 185lbs 

Scaled to
21-15-9
back squats, 155#
abmat sit ups
ring dips 
9:13

last time:  12:31, subbing KTE instead of sit-ups. 

21-15-9 back squat @ bw (150#)
7-5-3 leg less rope climb seated from floor to 7’
12:23

Jackie:
3 rounds 
21 back squat 45# to med ball
2:00 rope climb lying to standing
11:30

55 YOM 5’6” 216.3
SCALED

21-15-9

Squats 75% Body Wt. (165)
Strict Assisted Chins -30 lbs

14:14

55 YOM 5’6” 216.3

scaled

squats 75% Body weight 165lbs
stricy Chins assisted -30lbs

21
15
9

14:14

11:45 RX @ 185#

58 / 173

Today's the last day working at this office. We are moving to a building that does not have a gym. I'm very sad about. I've been working out during lunch at this gym for 25 years. The last 13 1/2 doing CrossFit. My two die hard fellow CrossFitters joined me today doing a PainStorm. We did XI, Fear and Trembling. Here it is: 
For Time:
100 meter Run (.06mi)
10 Muscle-Ups
200 meter Run (.13mi)
20 Handstand Push-Ups
300 meter Run (.19mi)
30 Overhead Squats (45/35 lb bar)
400 meter Run (.25mi)
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run (.31mi)
50 Pull-Ups
600 meter Run (.37mi)
60 Push-Ups
700 meter Run (.43mi)
70 Kettlebell Swings (1/.75 pood)
800 meter Run (.50mi)
80 Burpees
900 meter Run (.56mi)
90 Thrusters (45/35 lb bar)
1,000 meter Run (.62mi)
100 Air Squats

I did this 11 1/2 years ago in 2:04:13. That's right, over 2 hours!

Today I did it in 1:12:50. Better than a 50 minute PR (and 11 years older). I feel pretty good about that. Thanks CrossFit!

My two workout buddies, Tracy (she) and Jim (he), did it in 59:54 and 57:39 respectively. They flew!

11:19 with 200-lbs
Nice WOD
m/51/5'11"/200#

10:35
21-15-9
Body weight back squats Rx (125# / BW-124#)
L rope pull-ups 

Rx’d 
11:27
175# squats

12:11
BW: 178#
185# Squats
7/5/3 L-sit rope climbs to 6'

Braided a climbing rope and hung it off my squat rack, it was way harder to grip than a regular climbing rope, I would not recommend doing this lol

17:10 Rx 

21-15-9 reps of
135lbs back squats*
close-grip strict pull-ups
knees-to-elbows
12:30

Grip is gone!

I weigh about 148 so this is short of bodyweight (91.2%). No rack, all bars from ground (power cleans), so I stayed under Rx.

Scale due do not have rope to do it.

21 body-weight back squats 70kg
7 single hand negative pull ups
15 body-weight back squats 70kg
5 single hand negative pull ups
9 body-weight back squats 70kg
3 single hand negative pull ups

Time: 6:49

8:55
rx'd squat
rope climbs to 13ft ceiling

42/m 185# squats 10:15rx

BW: 185

21-15-9
135# back squats, 
strict pull-up (banded)
straight leg raises
16:59

12:20
Did 9,7,5 rope climbs to 11 ft. ceiling.
160 lbs Rx.

The continuous glucose monitor, or cgm, is a game-changer. Anyone can see in real-time how the foods they are eating affect their blood sugar. If you want to feel empowered, put one on and take note. You will find that processed foods are the biggest blood sugar offenders. That shouldn't come as a surprise. What is a surprise is that when you eat out and believe that you are making a healthy decision, you may still see a large spike in your blood sugar. What does that tell you? It tells you that you really have no idea what has been added to the food you are eating. No idea, but you can see the effect. If you want to know exactly what you are eating, prepare it yourself. And processed carbs? Avoid them, they offer no benefit. If in doubt, remember the CrossFit nutritional prescription:
Meat and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR.
Oh, yes, and don't forget the second part of the prescription, it's pretty important, too:
Keep intake to levels that will support exercise but not body fat.

21-15-9

50lb DB front squats
Pullups
Hollow Rock

6:36

21 back squat 40 kg
7 peg board
15 back squat 50kg
5 peg board
9 back squat 60 kg
3 peg board
3 back squat 65 kg
1 peg board
Time 13:46

M / 172cm / 80kg / 35

Rx'd squat / 2m rope climb.. so completed prescribed reps but didn't use legs

7mins 12s 

Its great to see someone in her position make these decisions and be open about them. I’m looking forward to see what comes out of her work as the CEO of American Diabetes Association. 

RX:5'50''.
https://youtu.be/tcR0s99zkas

GENERAL WARM-UP

AMRAP 10:
1:00 of single-unders
10 ring rows
10 push-ups
10 sit-ups
10 supermans
10 air squats

SPECIFIC WARM-UP

Rope climb
2 sets of 6 reps of rope row-to-chest
2 sets of 3 rope hang to high knee
3 rope wrap and stand
2 reps of 1 wrap and pull to max height

2 minutes of rope-climb practice

Back squat
Perform 5 reps at each stage of the progression with an empty barbell:
¼ back squats
1 and ¼ back squats
Back squat

Build-up
Build up to working weight by performing 4 sets of 3 reps of back squats, gradually increasing weight each set.

After the last set, perform 1 rope climb to 15-ft. or variation

Globo scale: if you do not have a rope, sub 21-15-9 towel pullups and knees to elbows, 21-15-9 reps of l-pullups, or 21-15-9 strict pullups and V-ups. If using dumbbells do front squats at a combined weight of 80% of your bodyweight.

Champions Club Scaling Notes

RANT
Just a Workout. But man, this is really a tough combo of movements, kind of like cleans and dips.

PURPOSE
Give strong-for-their-weight people a time to shine, only to wish no such opportunity was granted to them starting somewhere around rope climb #1.

NEW TO CROSSFIT SCALE
3 rounds of:
21 back squats (light-ish weight)
2:00 rope climb/pull-up practice (lots of reps please)

TRAINING SCALE
As is, scale so squats are straight through and rope climbs so you don't fail a climb

PRACTICE SCALE
Let go of the rope with every boost up (making sure you are unweighting the hands and using hips first), take shoes off for squats and go slow, keeping the pressure from wobbling on the feet.

GROUP SCALE
3 rounds of:
Max reps in 2 minutes at each station
*pull-ups or ring rows if you don't have a rope

INJURY SCALE
One arm rope pull (just like one arm ring row) and tuck-ups if you can't do squats. Same format as Group scale

WARMUP
Squat
Push-up
Handstand
Hollow hold
[insert thing you suck at]

GENERAL FEAR LEVEL: 7