15:43 - Rx’d

Rx

R1 | 01:27 |

R2 | 02:22 | +55 s

R3 | 02:54 | +32 s

R4 | 03:25 | +31 s

R5 | 03:17 | -8 s

Ø 02:41

scaled to intermediate 9:57

M/51/192

75#

12 pull-ups

12:41

Modified, using @ 2x 12,5 kg DB

--

5 rounds for time:

14 DB push press

14 DB bent-over rows

14 db sumo deadlift high pulls

>20:39

--

Peace.

M/37/6’/178#

12:29 Rx

Deo gratias

Intermediate option:

35.5 kg

Time: 26:25

Still not good at kipping pull ups. Can do 2 continuously without losing momentum only.

Rx. 7:36

45 lb. SDLHP and PJ

3 kipping pullups + 6 95lb. Pull-downs

14:17

12:05 as Rx’d. Amazing how high your heart rate gets with doing barbell exercises.

My Training on Thursday, December 21 at night

3 Rounds For Time:

15 Dumbbell Push Jerks 40 lb

12 Pullups

9 Dumbbell Sumo Deadlift High Pulls 40 lb

I completed the Workout in 17:43 minutes.

https://youtu.be/0VF46_bKFFU

RX 20:30

modified rings

Sorry 15:24

12 push jerks 95lb

9 burpee pull ups

6 sumo high pull deadlift 95lb

5:24

F/55/128

Rx 16:34

Intermediate

15:38

M49 @34Kg

15 push jerk

12 kipping pull up

9 sumo D.H.P.

Time=17:15

M/53

Intermediate 20:36

2:09 not counting

3:44 🐆

4:31

5:36 🐢

4:36

9:09

Beginnee

RX: 12:23"

@45kg => @99lb

Good and hard 😅

🇨🇵

5RFT

15 PJ 35kg

12 Strict Pull Up Purple Band

9 SDHP 35kg

13.05

*still recovering from injury

Beginner - 20kg

Sub push jerks with thrusters

Pull-ups: 3 series strict, 2 series jumping pullups

14:44

14:56 Rx

8:13 Rx

M 16/6’5”/198lbs

Rx 9:41

Did 5 rounds of 12 push jerks(20#), 9 jumping pull ups, and 6 sumo deadlift high pulls(20#). Time:10min 55 sec

15:40 CFHIM

Rx

m53/5’7”/160

27:01

Rx: approximately 13:30. Got interrupted mid set.

Rx

11:07

16:36 - Intermediate

First time doing intermediate and it was just because wheelhouse.

Intermediate

9:58

The usual elbow pain prevented an attempt at Rx. Good burner.

Rx - 9:34

Rx’d 11:50

As rx'd, 14:55. 

For me, this is all about the pull-ups.  Unbroken jerks and SDHPs.  Broke pull-ups 6-6 in round 1, then 4-4-4 through round 4, and 3-3-3-3 for last round.  Very spicy, but manageable.

50m/5'10"/180

5 rounds for time: 26:27

15 push jerks

12 chest-to-bar pull-ups

9 sumo deadlift high pulls

♂ 95 lb

M/55/217

5 rounds for time: 27:55

15 push jerks

12 assisted chin to bar 

9 sumo deadlift high pulls

♂ 95 lb

Rx’d: 12:16

First round unbroken. 1-2 sets per movement after that.

Rx - 12:15

216/53/70”/M

Intermediate with band assisted chest to bar pull ups.

15:40

Intermediate Option

20 Kg Barbell

7:25

M/39/5'10"/165

11:21 rx

M/39/67in/205lbs

Time: 11:30

-scaled to

1. concentric only pullups due to past shoulder injuries
2. kettlebell (24kg/24kg) pushpress

M/11/60in

Time: 11:30

-scaled to

1. 12lb dumbbell pushpress
2. jumping-pullups
3. 10lb sumo-deadlift-highpull

Nothing like working out with my son! Love it!

13:54, still recovering from flu so did intermediate at 65, slow and steady.

21:30

*strict pull-ups

Used 15kg DB, subbed 7 strict pull ups to remain unbroken and keep intensity up

5.43

13:49 Rx

14:46 finish

Scaled jumping pull ups

65lbs: push jerks and sumo high pulls

Good sweat out!

22:50 with 95 lb (60% of bw)

amazing wod!

Intermediate

11:34

all barbell movements unbroken, pull ups done in 2-3 sets each round

8.02 RX

8.02 RX

Scaled:

5 rounds

12 strict pull-ups

15 pp & 9 sdlhp with pair of 35lb dumbbells

9:58

8:40. Very grippy.

completed beginner option with mods.

Used DB since I don't have a barbell at home.

weight was 50 lbs (I misread the weight haha)

for the pull ups, I can't do a full pull up (yet) or jump onto my pullup bar at the house so I did what I could!

14:49 RX

M/45/6'2"/200lbs

Intermediate

15:06

All barbell moves were unbroken. 3 sets for all rds of pullups.

Beginner rep scheme with 20# dBs jerks and 16kg for high pulls

green band strict pull-up

14:56

Beginner option:

5 rounds for time:

12 push jerks

9 jumping pull-ups

6 sumo deadlift high pulls

65- lbs

908

Intermediate 12:08 more of a ✅ day

Note: should have Rx’d, all SP unbroken, limiting factor was grip, and the cold/old

16:18 rx

😅🔥

5 rounds for time:

15 push jerks

12 chest-to-bar pull-ups

9 sumo deadlift high pulls

♂ 95 lb

20 minutes

M/48 intermediate 12:42

Scaled weight to 30kg and jumping C2B pull ups.

10:27

Scaled to

65# push jerk

reg ring pull ups

70# kb for sdhp

9:4

m/53/175

Good one to come back

after a week of just stretching/walking

RXd.

17:15

14:57 F33 scaled - 25kg bar, 4-5 kipping pull-ups and the rest and banded C2B (thick black band).

Surprised to see the WoD on Main Site overlap with the programming. Grippier than expected, and transitions took a bit of time.

Rx 19:41

12:02 scaled F40

15 push jerks

12 jumping pull ups

9 sumo DLHP

25kg/55lb

Pretty much unbroken and could’ve gone a bit heavier, but after a week off with a cold this felt good!

13:57

5r

12 push jerks

9 jumping pull-ups

6 sumo high pulls

17:20 rx @94kg bw

M48 Scaled: 17:15

Started off unbroken, but for each round I had to break up more and more. Use the arms too much, so the fatigue got real. 1 % better each time though. First 12 pull ups unbroken felt easy.

Intermediate option:

5 rounds for time:

15 push jerks

12 chin-over-bar pull-ups

9 sumo deadlift high pulls

♂ 35kg

Have a great day!

17:30 rx

*after week of being sick

Globo wod: If your pullup bar isn't suitable for kipping sub strict pullups (Intermediate scale to 9 reps). Dumbbells sub for the barbell movements 25/35 lb (Intermediate 20/30, scaled 15/20 lb)

Champions Club Scaling Notes

RANT

Nothing to rant about

MAIN DECISION

Game-day workout or practice workout?

SHORT MEDIUM LONG

LIGHT

x

MEDIUM

HEAVY

NEW TO CROSSFOT SCALE

AMRAP in 20 minutes of:

15 push press (light/empty bar)

15 kips

15 deadlifts (light/empty bar)

STAMINA SCALE

Mush everything together into one round

STRENGTH SCALE

5 rounds of:

15 strict press (dumbbell)

12 strict pull-up

9 kb swing

GENERAL FEAR LEVEL: 7?