Happy Halloween!

Scaling options for today’s workout, courtesy of the CrossFit BrandX forums:
Big Dawgs:
as Rx’d
Women 100#
The Porch:
135 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Women 90#
Pack:
115 pound Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Women 75#
Puppies:
65 pound Squat Clean and Jerk, 20 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Women 45#
Buttercups:
PVC-25 Squat Clean and Jerk, 30 reps
The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable

I think I was 9:44… close to the ten minute mark. 42#

Regarding Monday’s WOD:
For the 248 of our 250 members who don’t have ring handstand pushups, it is unlikely you will spontaneously develop one as you roll out from a muscle-up. This is particularly true if you don’t already have a muscle-up. In theory, it could happen, but probably not within the confines of the earth’s gravitational field.
So, for everyone other than Jeff Yan, consider the WOD to be:
Five Rounds for time of
• 3 muscle-ups (or muscle-up substitutions)
• 3 “difficult” handstand push-ups (or HSPU substitutions)
• 10 Burpee pull-ups (with boxes or bands, as needed)
If you don’t have muscle-ups, then do one of the muscle-up substitutions.
For a “difficult” handstand pushup, use the greatest range of motion you can handle. If you have full head-to-ground HSPU’s, then try using the parallettes . If you don’t have a full ROM HSPU then use the greatest ROM you can handle.
For the burpee pull-ups, go under the pull-up bar, do a burpee, jump up and grab onto the bar and do a pull-up. If you can’t reach the bar, then do a burpee, step onto a box and then do a pull-up.
The biggest problem with this WOD will not be strength or endurance. The biggest problem will be the emotional impact of realizing you suck at these movements. If that really bothers you, you have two choices: Give up CrossFit (cause you are always going to suck at something), or work at sucking less. If you’re interested in the latter, show up, work hard, get better.

Thanks Josh for letting me play with Scott’s Mom at your box. Didn’t do so well, think i broke the rule regarding the barbell touching floor between sets..oops! Awesome WOD though and will do it right again when my glutes recover