10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110320.
Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.
Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
♀ 75 lb. ♂ 115 lb.
Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round
♀ 45 lb. ♂ 75 lb.
Comments on 210212
66 Comments
CFWUx2 FS 10 10 5
16:21
33 age/1,74cm/71kg
RX 7:32
13:35
subbed 3 laying to standing rope climbs per round
14:02 Rx
15’ rope
subbed 50# dbs for front squat and 5 pull-ups for climb
10:38
9:35
10’ legless rope climbs from seated
8:25 as rx’d as possible (12’ climb from seated, so legless for about the first 6’ , then used feet after that on each climb)
Did squats unbroken, which gassed the shit out of me. Cardio not good enough to experience much muscular fatigue today.
Didnt sleep well. Up since 4. Ate 4 bananas and a bowl of Cheerios with hemp milk but was still hungry all day leading up to this.
Used my Reebok lifters.
175/41/69”
10:09
subbed strict pull ups for rope climbs. same amount as front squats each round
M/35/6'/178#
7:58 Rx
(Squats unbroken)
M/25/5'8"/155lb
CrossFit AFK
13:00 - Sc (2 x 8ft legless rope climb from seated)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
15 foot rope
went with 95lb squats. couldnt get 10 unbroken reps at 115 within reasonable amount of time during warmup.
13:29
Rx goal:
4:25
Actual:
As rx’d
15-foot rope
9:00
Tape or wrap outside bottom left leg
12:05 (w/5xPUs & 5xK2Es)
Ok! I was slow... 17 minutes later! 🤦🏽
Squats buried me!
6:11 RX
33/140/5’5”
6:26 Rx
M/28/6’1”/200lbs
12:50 with 135# and sub 5 strict pull ups for each rope climb.
Rx 9:56
36/195/5’9/M
Rain, so sc to 3 towel pullups, rx weight
15:03
Scaled to 65#FS
rope climb from lying to 9’
10:00
Well, felt like shite today. So didn’t time this WOD, just trucked through it to finish it.
RX for front squats @ 95. No rope and still working on getting pull ups so did 10-1 jumping pull ups.
Rx’d 4:53
M 50/190/6’
9:55. Scaled front squats to #115.
Subbed rope climb with 5x towel pull ups
10:12
8:54
75#
sub 5 20# slam balls (no rope or bar)
7:56
7:18
12:24
115# FS/rope climb from sitting to 9’ arms only
H - 6:59
35# FS/5 jumping close-grip chest-to-bar pull-ups
Subbed 10-1 pullups for the rope climb and did the front squats RX. 7:15
9:37 rx
Scaled
10-9-8-7-6-5-4-3-2-1 reps for time of:
DB Front squats(2x42-lb)
1 rope climb after each round
________________
Time;- 08:06 min
5:50 RX
That was a solid sprint :)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats @ 115#
5 strict close-grip chest-to-bar chin-ups (what a name)
9:41
10:18
10-9-8-7-6-5-4-3-2-1
FSQT (95lbs)
3 Lying to Standing Rope Climb Scale
7:10
sub rope climb with 10 upright rows
Modified / scaled to:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats | 25 kg bar
10 floor taps after each round
SCORE: 18'11''
--
Can't find the video for the "floor taps" movement, but I actually came across it on a Crossfit WOD, I think. It's a good replacement for rope climbs, when you have no rope, can't climb, or can't do pull-ups or KTE. It's like a horizontal row, but instead of rowing, you let go of one hand and tap the floor above your head, alternating hands.
2 km run as warm-up. 5 km easy run in the morning.
No rope, and ribs still not liking pull-ups, so I subbed 10 20# ball slams for each rope climb.
135# for the round of 10, then 115# FS.
14:05
Rx’d 10:04
10-9-8-7-6-5-4-3-2-1
135 lb. FS
Subbed 5 towel PU & 5 K2E for rope climb
14:51
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
11’ rope ♂ 135 lb.
8:57
M/49/5'9"/157
Sub pu+knees for rope climb , so...
10,9,8...1 of front squats at 135
5x (towel pull up + knees to elbow) each round
12:46
Tackled this more likea chipper than a metcon... slower but steady pace w/ very little resting if any. Funnything, my towel was too soft and I was struggling for grip.. need less fabric softener, I guess.
8:58
75#, subbed 5 rope pull-ups (6’ rope only)
7:57
Nice WOD
m/52/5'11"/200#
M/55/6’1”/180
For time:
10-9-8-7-6-5-4-3-2-1 front squats (135 lbs)
1 rope climb (16 ft) after each round
Rx (masked): 7:29
Even without a mask and an extra foot of climbing, I am in your dust!
Hit the ground on my last Rope Climb at 10:00.
as Rx’d
M/42/180#
Subbed 5 towel PU and 5 K2E for rope climbs (no rope), otherwise Rx. Reps unbroken.
18:12
Ouch! It didn't feel like I was moving that slow. PU and K2E definitely took the most time overall.
3:51
9:27 garage rx
started seated and did (basically) an l sit rope climb to 9ft. It’s what I could get away with inside the garage.
Scaled to rounds with:
2x45#DBs front squat
7 strict pull-ups
10:18
10-1 150# sandbag cl, (2) 12’ RC BW rounds. 20 minutes ish. Did it with the doors open in the garage. About 25 degrees this morning and the barbell was like grabbing ice.
Sub’d rope climb for 10 Double-Unders after each Rd. Reason: No Rope.
13’ 03”
105lbs front squat
5 pull-ups
7:17
41yo/m5’7”/150lbs
@ 115lbs front squat and 4 towel pull-ups + K to E at the top of each pull-up
13’ 20.19”
8:15 @ 115
just pick it up.....just pick it up....
8:27
Scaled
Front squat @ 50kg
Burpees
11.03 min 😅👍
10-9-8... FS @ 95lbs
5x pull-up + knees to elbows in place of rope climb
9:35
I ran out of gas on the PU-K2E combo on round 7. In the video, Spealler said a tall guy can do the rope in 2 pulls. Well, I'm not tall and I don't have a 15' rope, hence the sub of equivalent 5 pulls. Maybe that was too many? On the other hand, the 95lbs front squats felt too easy.
Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
♂ 115 lb.
14:24
135lbs, rep count as schemed. No rope so substituted towl pull-ups ×4 and air squats x4 for each climb, altering grip every 2 pull-ups.
The pull-ups really slowed me down, 20 F in the garage gym didn't help, but was hoping for a much faster time today.
12:12
Scaled/subbed:
115lb front squats
5 towel pull-ups per rope climb
m/35/175lbs
RX：4'25''.
https://youtu.be/OLIFKg_5seY
Impressive!
5:46 Rx
RX, 8:34
Champions Club Scaling Notes
RANT
My login has been off-and-on lately, usually more off than on. Looks like a lot of other people are getting the same issue.
WHAT ABOUT THE MOVEMENTS
Front squat - squatting with medium weight and an upright torso
Rope climb - scaling an obstacle, emphasis on pulling and skill (core-to-extremity)
MAIN DECISION
Preserve the function/weight or preserve the intensity?
TECHNIQUE SCALE
10 rounds for time of:
10 cleans
1 rope climb
CONSISTENCY SCALE
For time:
55 front squats
10 rope climbs
*or the other way around
INTENSITY SCALE
As is
INJURY SCALE
Knees to elbows/legless rope climb or pull-ups could be a sub for a lower-body injury, and maybe a sprint and one-arm dumbbell front squats would be a good sub for an upper-body injury to help preserve the intensity
MY STUFF
8:20 with 115 lbs.
GENERAL FEAR LEVEL: 8