CFWUx2

4r +1 rope

95lbs

next day

amrap'12

3,6,9,12 ...

ohsq 40 kg

4 rope fake climbs feet on stuhl each rnd

5 rnds + 18 ohqs

heavy accessory

4 rounds on the dot

Had to use a 7’ rope. Two climbs per round.

Had to scaled it

10 seated Lsit rope pullups, 5 L, 5 R

Completed till 12 reps of overhead

Male 24y175cm84kg

Escalonado

6 L pullup en vez de 1 subida de soga en L

OHS con 52.5kg

75 reps total

H/38/174cm/74kg/Arg

6 rounds + 1 rope climb + 10 OHS = 80 reps

scaled to 11ft rope climbs, all else Rx

M/44/5’8”/165

5 rounds plus 2 pull-ups with 10 strict neutral or pronated grip Ring L pullups from seated. Scaled to take it easy on medial epicondyle. 115lbs for OHS 3-6-9-12 unbroken, then 8/7 (gassed!)

subbed 3 L-pull-ups for climb, and 50# db for OHS

9 squats into set of 18

M/26/5'8"/170lb

CrossFit AFK

5 rounds (Through the 15 reps, had about 12 seconds left on the clock. 12-ft rope climbs, so I did a small climb after the full climb. In round 3 I missed the top of the truss in the barn, so I did a little extra on the small climb for that round. The L-sit was pretty difficult, held the legs straight and feet together tight, but basically held my breath the whole ascent. Overhead squats were wobbly. The midline was pretty thrashed after the running and deadlift/sit-ups.)

M/36/6'/175#

Subbed two 10' L-sit from seated rope climbs each round (dropped from the top; did not maintain L-sit on the way back down).

OHS as Rx

12 of 18 OHS

Deo gratias

12* ohs + rc rx’d

Scaled L sit rope climb for 5 second L sit and 5 strict pullups

OHS @ #65

5 rounds 4 OHS at the 12' mark, then finished the 18 OHs

Modified:

--

Buy-in: for 5 minutes: 30'' of L-sit tuck holds, 30'' rest

-

Then, using a 20 kg bar: As many rounds as possible in 15 minutes of:

10 hanging knee raises

10 bent over rows

3, 6, 9 (...) OHS

-

6 rounds + 10 knee raises in 15'. Completed round 7, then:

Cash-out: 2 more rounds at each station to complete 100 reps of each movement

--

Peace.

Scaled to 2 legless rope climbs, from seated to 8 ft.  OHS as rx’d.  Got through the round of 18 OHS, plus rope climbs, plus 5/21 OHS reps.

Even with the scaling, I had to cheat here and there on the legless climbs when my grip fatigued.  Still, I’m happy I didn’t just dodge these; the grip work alone is killer.  OHS were unbroken through round of 15, then 12-6.  They felt pretty good, was glad to get through so much unbroken.  Left wrist and shoulder smarted a bit though.

49m/5'10"/180

M 51/215/6’

scaled ohs to #95 and subbed 5 Lsit pull-ups for the rope climb. Got through 18 ohs+5 pull-ups.

Seated legless (5'x3) = 1 climb

OHS 65#

finished at

15 OHS.

12:00

tough one !!

Brutal! SC to intermediate but should've probably gone to 105#...3 + 1/-

Sub/scaled

5 L-sit pull-ups per rope climb

75lbs OHS

6 rounds + 5 L-sit pull-ups

Subbed 5 L-sit pull-ups per rope climb, scaled OHS to 95#

5 rds + 5 pull-ups + 6 OHS

Finished the set of 18 for good measure. Shoulders are well-done between yesterday and today's WODs.

Performed as:

Legless rope climb to 10' (that's all I felt "safe" to as decent was a controlled fall)

115lb OH squats

5 rounds + 10 OHS

M/30s/222lbs

Son(14):

As:

3 rope pull ups

45lb OH squat

5 rounds + 12 OHS

12min AMRAP: 7rds+13reps 104 total

Legless Rope Climb from seated(~12’)

OH SQT (75lbs)

GWU: 2x 200mRun/10RingRow/10Pushup/

10SQT/10Hollow Rocks

SPWU: OH KB holds/ SA pivot Barbell SQT/ Empty OH SQT ^Wod

lying to standing rope climb/rope climb/leg less rope climb

COOL DOWN: Wrist mobility/legs/shoulders

Intermediate: 5 rds

6 rounds

5 L-sit towel pull-ups

95 lb OHS

Subbed and scaled to 4 Tarzan pull-ups/round and 80# OHS

5 rounds + 15 OHS

Had to reset a couple of times due to cramping in the back of my left shoulder. Assume that’s not uncommon.

59/5’8”/156

John, got a kick out of that. Good work!

Rx'd 6 rondas más 11 OHS, estuvo 🔥

Fue muy bueno lo volvería a repetir

Couldn't maintain form on the L-sit climbs, specially on the descents.

Nice challenging movement!

https://youtu.be/Wx1VMkZDWiw

3 L-sit pullups & 2 x 50lb dumbbell OH Squat

made it thru 15 OH squats in the round of 18

1 lying to standing rope

3 overhead squats (20 lb)

1 lying to standing rope

6 overhead squats (20 lb)

1 lying to standing rope

9 overhead squats (20 lb)

1 lying to standing rope

12 overhead squats (20 lb)

1 lying to standing rope

15 overhead squats (20 lb)

1 lying to standing rope

18 overhead squats (20 lb)

1 lying to standing rope

21 overhead squats (20 lb)

1 lying to standing rope

24 overhead squats (20 lb)

7:59 9’ ceiling did two climb per, OHS weren’t as low as I would have liked should have done 95 or less, climbs were a mix of l-sit and legless

6 Rope climb + 18 Ovhs @ 115

1st rope climb : L-Sit

After that legless

M/35/192

Rx format but @ 65 lbs for OHS, which was right weight, + jumping towel pulls 7x each left hand over then 7x right hand over

Still a lot of back pain (butt hurt) from Monday's fall. Subbed like this:

8 L Pull-ups

+2x 1-arm dumbbell lunges, 33lbs, left arm (2-4-6- etc.)

+2x 1-arm dumbbell lunges, 33lbs, right arm

• lunged backward for max balance, min back stress

6 round + 8 pull-ups + 4 lunges

= 56 L pull-ups + 46 left-arm + 42 right-arm

= 144 total reps

12 + 1 rope 2 OHS

Beginner Option: round 5 plus 8

Complete as many rounds as possible in 12 minutes of:

1 Rope climb, lying to standing + 1 pull with feet wrapped

3 overhead squats

1Rope climb, lying to standing + 1 pull with feet wrapped

6 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

9 overhead squats

1 Rope climb, lying to standing + 1 pull with feet wrapped

12 overhead squats

3 strict pullups

+3 OH squats/ round, 75#

6 rounds in 12 minutes

Haven't done OHS in forever, a yuge weakness for me as is. Chris'd this one the first few minutes. Started 3 weighted pull-ups (12lbs); 3 OHS (12lbs dumbbells). Did a few variations and ended with 3 weighted pull-ups (20lbs); 24 goblet squats (24kg KB)

Chris'd: when you try out different variations during the workout.

No rope, subbed x7 L-sit pull-ups for each climb. Scaled weight to 95lbs.

5R + 1 "climb" + 8 OHS

Finished the round of 18 off after.

Much respect for those tackling this rxd today!

Champions Club Scaling Notes

RANT

Nothing to rant about

SHORT MEDIUM LONG

LIGHT

MEDIUM

x

HEAVY

SCALING FOR LIMITING FACTORS

Strength - 10 rounds for time of: 1 legless rope climb or 4 strict pull-ups, :15 L-sit, 1 overhead squat

Flexibility - AMRAP in 12 minutes of: 5 strict pull-ups, 20-sec. OHS hold at bottom

Stamina - 2 rounds of: 3:00 L-sit rope climb practice, 3:00 OHS practice

MY STUFF

Didn't get to this in time, so I went back and made up the Roaming Diane from late-April. 6:53 as rx

GENERAL FEAR LEVEL: 6

Mickey, the elbows straight is just about creating tension in the shoulders. Externally rotate the shoulders (elbow pits up to the ceiling, elbow tips towards the ground) and keep them spun the entire time as best as you can and that will go a long way towards keeping tension. Also, mashing your biceps and elbow and forearms with a barbell will get those boys straight for you.

Also a side note, Joe was one of the interns at my first ever L-1 in 2010. A few other notable ones there as well. Cool to see how they climb up the ladder over time.

Any tips for those of us whose elbows simply won't go 100% straight and won't lock? It's something I've struggled with since I started CrossFit 10 years ago.

...and when I correct my wife on anything she gets upset! 😅

Simple, effective!

Joe is the 🐐