138 RX

M/27/5'8"/170lb
CrossFit AFK

17:44 - Rx

16min21
Rx

subbed 25 pull-ups, 15 thrusters (35# dbs), and 400m for all runs

17:27

Modified, using 2x 12,5 KG DB
--
25 DB hang power cleans 
25 DB thrusters 
25 DB hang power cleans 
4 km hilly run 
25 DB hang power cleans 
25 DB thrusters 
25 DB hang power cleans 

> 47'27''
--
Peace.

17:27 
Subbed row (500m/1000m) for run (400m/800m)
Programmed this for my gym for this Monday!
M/53/175/5'11"

M/36/6’/178#

19:54 Rx

Deo gratias

Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups
♂ 95 lb

22:57

19:51 rx weights and reps 
1k
2k
1k assault bike

M/39/160
45 min
#60

20:45, did 20/20 strict pull-ups and .65 mi on schwinn ad6 and 1.30 mi sub for 400m and 800m runs

Daniel
For time:
50 pull-ups with 100lb bands 
Run 400 meters
21 thrusters- 55lbs
Run 800 meters
21 thrusters- 55 lbs
Run 400 meters
50 pull-ups with 100lb bands 

25:46:25 (morning workout) 

36:20
Strict 30 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
Strict 30 pull-ups
♀ 65 lb ♂ 95 lb

14:10
10 pull-ups
Run 400 meters
15 thrusters, 65#
Run 400 meters
15 thrusters, 65#
Run 400 meters
10 pull-ups

18:52 compared to 19:22

21:48

https://youtu.be/zgecD2bKdc4

RIP, Sir. 
30
300
15
600
15
300
30

13:45

Rx
18:54
Outside just after sunset, right at freezing ❄️
M/30s/225lbs

Son(15)
Women's Rx(65lbs)
24:10

Beginner: Daniel 12:37
25 Ring Rows
24 Cal Echo Bike 
15 20lbs Dumb Bell Thrusters
24 Cal Echo Bike
15 20lbs Dumb Bell Thrusters
24 Cal Echo Bike
25 Ring Rows

RIP Daniel
Scaled to
strict pull ups on yoke fat bar
40# db's for thrusters
runs were more like a trot
31:30
m/52/175

compare to
rx
25:52
m/46/5'8"/175

Compare to was
22:44
30 pull ups (front end/back end)
75# thrusters
runs rx

Scaled to 75#, otherwise Rx (can't do butterfly on my rig, but didn't do strict either).
21:18

Pull-ups still a crux though second 50 were a little less broken.  Considered scaling the pull-ups too at first but didn't because I wanted the reps to improve on that weakness.  800m felt really slow as my legs felt a little like jello after the first run-thruster combo.  Only broke thrusters once late in each set as form started to suffer and feel unstable.  Glad I scaled the weight because my right elbow felt less on fire than it would have Rx.

RIP 1st Sgt Crabtree.  Hooah!

19:38 Rx

17:18

Ladies Rx weight

Daniel 16:48

50 Pull-ups
24cal Echo Bike
21 Thrusters (65lbs)
48 cal Echo Bike
21 Thrusters 
24 cal Echo Bike
50 Pull-ups 

RIP 1st Sgt Daniel Crabtree

Rx’d: 16:42 (PR)

140318: 25:56

70 lb.
Scaled to beginner 
28:11.02
Only did 10 on the last set of pull ups, shoulder was hurting on the way down. 

22:30 new PR as rxd. Last was 23:14. Surprised I did better than 6 years ago. 

Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups

17:43

16:10 I don’t think I’ve done this before. Love It! 

RIP Daniel Crabtree! 

Rx 18.30

Slightly longer run on each.

M/ 43/ 195:
25:52 rx. Mid-30s in North TX, still ran.

Strict pull-ups 

21:37

70lbs barbell
Row 500m-1000m-500m
23:54
Checked the box, did not push hard.

Subbed some stuff for ease of equipment use in my garage currently. 
For time:
25 pushups
10 stair sprints, basement stair
15 thrusters, 65#
10 stair sprints
15 thrusters
10 stair sprints
25 pushups

12:47

For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups
16:32 45 lbs

20:32 RX

Coming off a layoff, sickness 
Scaled to
👉25 PU
👉15 thrusters @65lbs
👉Running 🏃‍♂️ half city block[ 27°F 🙏 in NYC]
Could have probably eeked out some more reps, load but bit being conservative on the comeback 
Completed in approx 14 minutes

65 lb 23:12

I set a 30 min time cap, got through 35 PU of the last set of them. 

First time EVER. Beg of course. Used a rower 14.42

RXd. 

21:38. 

runs on assault runner. extremely slow job on the second rounds. Pull-ups highly broken. Thrusters in two and three sets. 

M/46/210
Completed RX minus runs had to row instead. 
21:10 

I did that in 2017 and 2020.  21:26 and 19:54 respectively.  Mid to late 40s at those times.  

Champions Club Scaling Notes

RANT
Thank original firebreather AFT (Brett Marshall) for inventing the butterfly pull-ups. First time this came up I did pull-ups on the back of the bleachers at the high school and the frog kip or gymnastics kip was all that was known. Butterfly style is an absolute gamechanger. If you're on that fringe, this would be a good workout to sacrifice some intensity and range of motion in order to get 100 reps closer to making the rhythm automatic.

WORKOUT THEMES
A commemorative workout. Monostructural, gymnastics, weightlifting. Range of motion, stamina, squatting with upright torso, core to extremity, pulling with skill, pushing with skill

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM											x (original intention, probably lighter and shorter now)

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Run 400 meters
10 thrusters
10 kips (or reduced ROM kipping pull-ups)

STAMINA SCALE
For time:
42 thrusters
100 pull-ups
Run 1 mile

ENDURANCE SCALE
Fran

MY STUFF
15:34 as rx'd

GENERAL FEAR LEVEL: 7 (probably an 8 in 2006 - although now we could just run faster).

22 degrees means no running outside??