CFWUx2 8*35 lunge 8*45 lunge

14:44

51+clr/bar

8:32 RX

M/39/5’9”/195#

10:30 with 5 gallon bottles stepping up to bench. Partitioned 30 and 20 into 15s and 10s at both stations.

11:24. 50# dumbbells

7:31 with 2 53lb. Kettlebells in games rack position. Otherwise as prescribed. Cardio limited. Toes to bars round 2 were a nice breather but the lunges gassed me. TTB in 18/8/4, 8/7/5, 6/4 with no more than 20 seconds rest. Lunges broken 18/12, 12/8, 10. Need another 62 or 70lb. KB for next time.

178/41/69”

7:26 ring ttb, 63 kg barbell

MODIFIED TO COMPLETE AT HOME

30-20-10 reps for time of:

V-Ups

Dumbbell walking lunges

*18lbs dumbbells

TIME- 5:24

5'5, female, 125 lbs

8.08

Rx... plan turn into no plan ...😖😖😖😖

8:03

v sits, 45# plates on a strap

M/34/6'/175#

7:07 with 50 lb. dumbbells

Warm-up

Cat Cow x10

Archer Squat x10

Spider-Man lunge with reach x10

Squat with reach x10

Jefferson Curl 5lbx5

Shoulder Circles x10

Passive active hang x10

Back Bridge x10

Pigeon 30sec ea

Log Roll x10

30s Samson Stretch

10 Therapy Squats

10 Abmat Sit-ups

10 Back Extensions

10 Dips

10 Pull-ups

30s Samson Stretch

10 Overhead Squats

10 GHD Sit-ups

10 Back Extensions

10 Kipping Dips

10 Kipping Pull-ups

Practice Skill

Handstand walking

1. Nose to wall 30sec hold x2
2. Handstand Rock
3. Hand Lifts/Shoulder Taps
4. Walk Aways
5. Assisted Handstand Walk

30-20-10 reps for time of:

Toes-to-bars (non Kipping at home)

Kettlebell walking lunges

♀ Two 24-kg KBs ♂ Two 32-kg KBs (16kg and 12kg)

Post time to comments. (9:11)

Right knee hurt

Cool Down

Run 3 laps

Toes-to-Bar/Lunge

30-20-10 reps for time of:

Toes-to-bars

Kettlebell walking lunges

♂ Two 16-kg KBs

16:04

M/55/185/6’0”

10:15 Rx

first day of Mainsite

M/47/67”/180

Scaled to knee raises and 35# dumbbells

6:44

10:05

Subbed

30-20-10

V-ups (not great ones lol)

walking lunges 20# dbs

9:33

10'05''

Kb=30kg

Sc doorjam k2e/45# dbs but same rep count...15:05

M/25/5'8"/160lb

CrossFit AFK

9:15 - Sc (50lb dumbbells, 15-ft lane down and backs)

Used a 95 lb. Barbell with step back lunges *i cheated and took the bar from the rack each time.

8:56

What a brutally good one 👌

8:13 s

20# DBs

middle target

F/24/5’5/140

CrossFit AFK

9:48 w/ 55lb dumbbells

8:23. Subbed 115lb barbell for the KBs. The lunges were just heavy enough to go unbroken but be challenging. The toes to bar were highly broken after the first 15...

Been following these workouts for a month now and figured it was time to jump in with both feet!

12:55

Strict TTB

Walking Lunges 2x50# DB (heaviest paired weights I have)

8:57

my grip is dead now.

Time: 9:41

scaled two KB 24kg

RX 7:16

6:26

50 lb dumbbells, backstepping lunges

M/46/6'01/207lb

TTB 21,15,9

Lunge 30,20,10 with 40lb dumbbells

9:17

RX

6:52

30-20-10

toes2bar

barbell walking lunge 115#

12:35

6:50ish

V-Ups

53# KB

Limited resources but a good workout regardless.

7:37

Hanging Knee raises

2 24kg kb (as big as I own)

19:32 Rx

30-20-10

Kettlebell box steps (24in, 2x53# kb)

situps

9:44

5:57

30-20-10

T2B

KB Reverse Lunge (2-16kg)

Rx - Boy that hurt!

12:15

30-20-10:

T2B

50lbs DB lunges

6:57

35/195/5’9/M

30-20-10 reps for time of:

Toes-to-bars - STRICT because in my Gym the bar is close too much in my back.

Two 32-kg. - Kettlebell walking lunges - I Did with dumbbells/halters that I made because there is no kb here and I did with arm extended because I almost got weight in my head

Time: 14:37

30, 20, 10

leg raise on bench

35lb dumbbells Bulgarian lunges

6:12

The new website looks great! Thanks for the update Eric Roza!

Rx 5:57

8:22 (50# kbs)

Scaled.

Did knees to elbows and half number of reps

lunge the length of the garage

15-10-5 knees to elbows

3-2-1 lunge length of garage w/ 35# dumbells

grip still blew up.

Scaled to 50-lb DBs

6:44

m/52/5'11"/200#

14:19, 70# hanging side grip on weights (both hands) instead of on shoulders.

7:09

Subbed 35# DBs

I just couldn’t stay on the bar for the T2B so they were really broken up.

6:41

Scaled to 50 lb dumbbells.

Subbed 2x45# Plates - the heaviest individual items I have to hold onto and no DB or KB.

12:28

T2B were really slow today and I had to briefly set down the plates during the 30 lunges - my grip was dying. Doing this in boots and trousers may have had something to do with my speed, but probably not. T2B - just one more thing to work on.

12.35 using leg up rack in Laureate gym and 135# DL

JonNYC

As rx’d, 8:57.

Those lunges got spicy!  Had trouble keeping the bells on my shoulders like the guys in the video, so the round of 30 was rough.  Switched to just a regular front rack for the last two rounds, which was much better.  Broke T2B deliberately:  8-8-8-6 / 8-6-6 / 6-4 – these felt pretty good, especially relative to lunges.

Did after heavy back squats, working up to 285x6.

47m/5'10"/180

7:59@24k

M/46/6'2"/185#

Women's rx'd

9:53

Tried to be a strong woman today ✔ that box but nowhere close to a strong, fast woman I'm sure those fit ladies will go sub 5:00 good luck all!!!

20kg dumbbells

10:58

When I saw the stupid-heavy Rx weight, I decided I'm happy at sub-15mins. Ergo: I'm happy.

30-20-10

T2rings

2x 25#DB walking lunges

14:41

Scaled to:

30-20-10

T2B

walking lunge 35# dumbbells (yards)

6:32

Jackie

30-20-10

hanging knee raise

lunge in place for reps 12# dumbbells

6:16

A lot harder than it looked to me.

Toes-to-Bar/Lunge

30-20-10 reps for time of:

Toes-to-bars scaled knees raises

Kettlebell walking lunges two 35lbs dumbbells

7:54

M/36/170lb/5’7”

Sore wrist and non-rxed leg strength (lol) so subbed 95lb barbell lunges

8:15

toes to bar Rx

Lunges Scaled to 2x 50lb dumbbells

8:52

10.47 w/ 64Kilos barbell

Good morning

Please clarify that to me asap?

... Two 32-kg KBs...

In this case Is it 32kg each arm or it will be 16 kg each arm totallizing 32kg KBs?

10:51. Strict T2B (feet raised above chin or nose but not all the way to the bar with strict movements yet), walking lunges with 2x35# DBs (I don’t have a matched set of KBs).

Used 20-kg KBs

10:16

Big time scale

Strict knee to chest

25# plates

6:47

m/50/175

I had to switch off knees to elbows after first set because the grips on the rack I was at were so slick! Used 50lb DBs

30 knee to elbow and lunges

20 v ups and lunges

10 v ups and lunges

7:58

Subs/scaled to:

2x45#DB lunges 46/30/16

toes to dumbell 30/20/10

8:09

16:36 46세/180cm/93kg

MAKING PEOPLE BETTER CFHIM

Rx 07:26

https://youtu.be/t3lgH3iGWWw

RX:7'43''.

https://youtu.be/SDP5NPzCjlw

Champions Club Scaling Notes

RANT

Nothing to rant about.

WHAT ABOUT THE MOVEMENTS

Toes to bar - pulling from the hips, adding a little skill, and using a ROM standard that is easy to judge

Lunge - squatting with one leg and a decently heavy load

WHAT ABOUT THE FORMAT

Boz explains it really well as usual. Sometimes I feel weird calling him "Boz" considering I've never met him before. But I feel like I know him because he's Boz. So he will be Boz.

TECHNIQUE SCALE

Same movements, lose the weight on lunges, cut the ROM in half on toes to bar, start with 40

CONSISTENCY SCALE

For time:

60 toes to bar

60 weighted lunges

INTENSITY SCALE

As is, scale so everything can be unbroken but just barely

MY STUFF

7:26. Used 16k kettlebells. I was cold and soaking wet and ornery, so I was just glad I checked the box. Also, I have a rough time breathing on toes to bar and L-sits

GENERAL FEAR LEVEL: 5