남(m)/47(Korean age 47 Western age 46)/171cm/92kg/220107/
Complete as many rounds as possible in 12 minutes of:
250-m row(1회당 3m)
20 GHD sit-ups
Post rounds completed to comments./
2라운드+18m/
금요일 저녁와드

CFWUx2
4r

12 minutes EMOM alternating sdlhp@20kg and weighted abmat sit-ups @9kg. Managed about 25 reps per minute so about 300 reps overall. Tried barbell row for 2nd round but as it fatigued my grip I switched to sit ups. No rower or ghd, and as I hurt my back last time I jimmied something for the purpose, I went for a bit trial and error.

5 rounds + 111 meters

4 rounds plus 7 pulls
No rower so subbed 25 SDHP

Done on 200204.
3 rds + 250m
Alternated between GHD and abmat situps 'cuz my GHD machine is a p.o.s. Gotta replace that.

5 rounds plus 205/223 meters rxd. Meters at 12m and after rower stopped counting. Quads are screaming now a minute or 2 later-ow! GHD sit-ups unbroken. Abs have been perpetually sore since the HSPU/L sit couplet. Most recently from Annie, and possibly yesterday’s bar muscleups. 

195/40/69”

AMRAP in 12pm of:
10 Snatch grip SDHP #45
6 burpees
20 inclined sit ups

5 rounds + 50 m
subbed ski erg

4 + 14 sit-ups 

4 rds + 3 GHD SU in 5th

subbed:
10 BPUs
10 KTEs

4 rounds + 8 BPUs

Rx’d 
5 rds + 250m + 8 reps

3rds+250m&3rep

On 🎿 vacation... catching up

Rx 4 rounds + 250/3

M/35/5'10"/190

Rx'd 5 rounds + 20m row

5 rounds + 5 GHD (rx)

Option two, six rounds even

4 rds.
had to do reg. Sit-ups last 2 rds. Due to major head pressure

5 r.d 

5 rounds Rx

3 rounds 25 pulls

5 + 181 m (decline bench situps)
M/44/220/6'2"

6 round. Abmat situps

As rx’d, 6 rounds + 50 meters.

Had to push pretty hard to hit the goal of completing each exercise in 1 minute.  The rows (with transitions) took the full minute, but the GHDs I could usually get done in closer to 50 seconds.  In later rounds, I was able to hold the row pace – but just – and the GHDs slowed but not too much.  Transitions were important: rower placed right by GHD; no strapping feet in – just slide in and go.  This got pretty tough by the end.

46m/5'10"/180

4rds+26 sit-ups (sub’d 35x abmat su)

5 rounds + sprint & 10 SU!
200m sprints! Was aiming for 6 rounds, but had to slow down a little, to keep from vomiting! 🤣 SU are hard when you need to breathe! Can’t wait to do more WODs like this. Definitely, some weakness there! When I hit the 6 min. mark I was wishing that it wasn’t a 12 min. AMRAP! 🤣

4+260 (Row + 10 GHD Sit-ups) - Rx

750- row 
60 GHD sit ups 

(3 rounds in total) 

8 rounds in 12 minutes of:
125-m row
10 sit-ups

4.5 rounds, weighted decline sit ups 

6 rounds

5 rounds rx’d

48/212/1.89/M

6 rounds + 75 meters RX

5 rds rx’d 

Scaled to AMRAP in 12 of
250m row & 20 abmat sit-ups 
5 sit-ups short of 5r, finished it off just on principle 

Rx 
4 rds + 250m + 12 GHDSUP

4+250 RX

6 rds + 30m Row

250 m Row 
20 GHD Sit-up (to parallel)

Modified to 
250m Row
10 GHDs

6 Rounds + 6 GHDs

5 rounds Rx

4 rounds + 200m

row: Rx
GHD sit-up: went to parallel

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx   6 rounds + 136m

4 + 250 + 7 Rx

5+85m. Rx.  First rx in a while

Rx.
4 rounds + 250m row. 

subbed abmat sit-ups 
6 rounds plus 58 meters

jackie:
160 meter row
16 abmat sit-ups 
6 rounds + 160+3

6 + 15
25 kbs Russian 40#
16 “ghd” sit-up to parallel
ghd- used kitchen table bench with feet under couch 

Rx: 4 rounds + row & 15 GHD-SU 
m/51/5'11"/200#

4 rounds rx

5 Rds + 6 SDHP

Subbed:
AMRAP 12mins
10 SDHP (45#)
10 burpees 
20 sit-ups (10# ball)

6+ 12 GHD 

Rx

6rounds and 200m row

4+250m Rx

GHDs were super slow today

3 + 15 ghd

35/195/5’9//M

250M Row
10 GHD’s

6 rounds 

2 reps shy of 5 rounds

Rx’ed 
4 rounds + 250m + 5 reps

followed by:
3 RFT 
10 bench press
10 pull overs
10 pull ups
10 pistols (alternating) 
=12:00 

M/45/6'2"/185#

Rx'd 
5 rds + 220m row

6 R scaled to sit ups

5 rounds + 122 meter row

4+250m Rx

Subbed 250m row with 10cal elliptical trainer

6 rounds exactl

Finished Rd.6 with 3 seconds, not enough to switch back to elliptical.
My quads are jelly.

Scaled to 250m and 16s
5 rounds

4 rnds

The movement combo and the duration of the workout encourages intensity and very short rest breaks. With that being said I expect the GHD sit-ups to become very challenging at about the half way point in the workout. Faster athletes may get 6+ rounds on this workout and I will strive for scaling options that allow for successful completion of 4-5 rounds for my athletes. Here are some general scaling thoughts:

Rowing: I consider the row distance to be short and will have most of my athletes complete the row as prescribed. I may reduce the distance if 250m will take longer than 1:30 on any round. 

GHD Sit-ups- I expect the volume of this movement to be moderate to high and will be very demanding. I typically take a very cautious approach with GHD sit-ups.  As a general guideline, I will have experienced athletes attempt this movement as prescribed if I’m confident that they will be able to handle the volume and they have a had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I will reduce the reps or scale to a ½ range of motion GHD sit-up, where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes. Beyond the movement modifications, I will reduce reps as needed.

AMRAP 12:

250m row
20 Hollow body rock

5 rounds + row + 12

4 rounds Rx

12 min amrap
250m row
20 abmat sit ups holding 20# kb
4 rnds plus 250 row, 1 sit up 
Timer stopped at 12 min, but finished the 5th rnd of sit ups
m/49/175

5 rounds + 20 meters
Rx

12 minute AMRAP 
250 M Row
20 Med Ball Abmat Sit-ups (20 lbs) 

4 Rds + 150 m 

12 min
250 m row
20 V-ups
5 rounds + 250 m row

This is great how things are broken up. I like it and I'm learning..

Thank you

Champions Club Scaling Notes

RANT
Nothing to rant about off the top of my head.

PURPOSE
Intensity. Shorter time domains usually mean we should be sprinting.

NEW TO CROSSFIT VERSION
Go for 15 minutes instead of 12 and sub a 30-sec L-sit for GHD sit-ups.

TRAINING SCALE
As is, scale the row distance or GHD number if the intensity goes down.

PRACTICE SCALE
Extend to 15-20 minutes and slow down the GHD sit-ups and row/run

GROUP SCALE
Run instead of row, L-sit if GHDs aren't available

INJURY SCALE
Pick one movement that will make you short of breath and one static hold for the midline (plank, L-sit, hollow hold, etc.) and go AMRAP in 20 minutes

WARMUP
Kb swing - core to extremity prep for GHD
Jump rope - always
Squat - hip prep for rowing
Candlestick - falling prep for rowing
Pull-up - spend some time hanging

GENERAL FEAR LEVEL: 6

rx
4r + 250m row + 6 ghd

RX:5R+200M.
https://youtu.be/wt7aytfKju8

🙄 more GHD SU...after Annie! 🤣 
& running b/c I have no rower & don’t feel like 🏊🏽‍♀️ in ice! 

INTENDED STIMULUS

This is a beautiful little piece. The question is, can you finish six rounds? If you are fire-breather, how far into the seventh can you go? (Tia Claire we are not asking you, so shut up.) The objective today is simple. Put yourself in the situation in which you can complete a round every two minutes --including transitions. For this, choose a distance in the rower you can complete in around 50 seconds going pretty fast but not all out. Choose a number of GHD sit-ups or a modification that you can also complete in about 50 seconds. You know the burn will get pretty real, but you can do it, you can hang on, it is only twelve minutes. Today will be really fundamental to take it easy on the recovery portion of your row stroke. This is where we give the hip flexors a chance to recover. Also necessary, try not doing a negative when coming down in the sit-ups. Today is all about timing the effort to precisely the right moment. Push with the legs on the catch, extend the knees aggressively when sitting. Chill and explode is the theme for the day. 

OPTION 1
12 minutes of:
200-m row
16 GHD sit-ups

OPTION 2
12 minutes of:
200-m row
16 Parallel GHD sit-ups

OPTION 3
12 minutes of:
160-m row
16 AbMat sit-ups

GENERAL WARM-UP

AMRAP 10:
10 pulls on rower
10 ring rows
10 push-ups
10 hollow rocks
10 supermans
30-second Samson stretch per side

SPECIFIC WARM-UP

Rowing and GHD sit-up
EMOM 8 minutes

Odd minute:
1. 30-seconds of legs-only rowing
3. 30-seconds of legs + lean-back rowing
5. 30-seconds of rowing
7. 30-seconds of rowing

Even minute:
2. 30-seconds of sit-ups
4. 30-seconds of GHD hollow hold
6. 30-seconds of GHD sit-up to parallel
8. 30-seconds of GHD sit-ups

Practice round

150-m row sprint, followed by 1-3 GHD sit-ups

Globo scale: sub 200m run, 12 calorie assault bike, or 30 double unders per round for rowing.  A mix of 10 sdhp 35/45lb barbell or 25/15lb dumbbells and 6 burpees will also work.   For GUD situps use a GHR or Roman chair, or MacGyver one with 2 dumbbells,  a bench and some plates under the bench to increase height. If that doesn't work do 20 incline situps or weighted situps,  20 V-ups, or 35 abmat situps per round.  Scale your GHD situps back signaficantly or use a sub if you don't do them frequently.