CFWUx2 FS 10*45 10*95
20:18
125 lbs

Practiced FS (built up to 2R of 10 @45kg, 1R of 8 @50kg) and about 50 toes to rings. Exhausted recently so scaling down while I get through it.
Prev.
22:12 scaled 155lb(85%)/GHD over bench

125#
front squat from ground
regular sit ups
13:28

19:29. 125#

18:04 scaled
60kg front squats

22:06 with 165lbs. front squats in subsets of 3 the whole way. Ghd sit-ups unbroken. 21s in 4:08 then I guess I slowed down quite a bit. Too heavy, should’ve done 135. 

178/41/69”

RX 17:35

17:42 (155#)

17:19 rx’d

M/34/6’/175#

13:59 at 135 lb.

Men 36y 160 lbs
FS 185
GHD sit-ups
13:46

M/39/169
Morning workout
FS with 135#

14:54

13:13
95# front squat
10# straight leg abmat sit-up 

201008 WOD
TIME: 10:10

Modified to complete at home:
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Weighted dumbbell sit-ups
*21lbs dumbbells
5'5, female, 125 lbs

17:56 - Scaled to 95# FS & abmat w/ heels together

14:36 modified
135lb FS
GHDSU as Rx

M/27/6’1”/195

12'09'' à 60kg

13:17
135 lb FS
GHDs rx 

135#
Ab Mat Sit Ups
22:00

12:45. Scaled the front squats to 24” box jumps

21-18-15-12-9-6-3 reps in 23:41 of:
Front squats, 125#
Ab-mat sit-ups

FRONT SQUAT-45KG/45KG/47KG/50KG/52KG/62KG
43:03 MIN

M/24/5'8"/160lb
CrossFit AFK

17:09 - Rx

21-18-15-12-9-6-3 reps for time of: 18:25
Front squats
GHD sit-ups
1@80, 6@ 95 lb.

Scaled to FS 85#
decline SU with 12# med ball overhead
20:35

scaled FS to 95#
27:09. woof.

32.31 @ 95#.  

JonNYC

16:05 95#FS, abmat situps

M/43/6’3”/215
scaled to 135: 16:49

prev: M/35/6'3"/200

14:40 at 135 w/2-for-1 abmat sit-ups for GHD sit-ups.

Rx’d 
24:45

10:41

95 lb squat (maybe missing the stimulus?)
 weighted sit up - 26lb

34/M

135# Front Squats from rack
50# DB sit ups (DB clutched to chest so I couldn’t use it to build momentum)

13:08

FS broken up into 2 sets first 4 rounds. UB last 3. All sit ups UB.

22:10

21-18-15-12-9-6-3 reps for time of:

SCL - Front squats - 60kg
GHD sit-ups - UNBROKEN

Time: 19:11

M/36/170lb/5’7”

115# FS, rest rxed 

14:30

Fs 60kg
Strict situp

12'56

Women’s Rx 
37:35
sit-ups to parallel.. focusing on technique with slower reps 

Sc 135#/anchored situps
26:08

Scaled to regular sit ups. 
19:24

Scaled/Subbed:
135# FS
Straight leg AbMat SU (equipment limitation)
Rx'd Reps
12:05

garage version:
Two 60# dumbbells 
V-ups

11:56 yuck 🤢 

Scaled front squats to 135lbs

14:58

RX’d
14:15

M/175/26

SeanP

17:24 rx’d 
last time posted score in 2013 with 21:36 At same body weight just 7years older

39yo/m/200#/72”

Scaled to 155-lbs: 14:02
Today's squatting was tough after yesterday's squatting...
m/52/5'11"/200#	

Back's been acting up lately, changed this up a bit

Front Squats - 65lbs
1 minute front plank in between

Untimed, but all unbroken. 

Front squat - 95#
Sit-ups (touch floor & toes)
27:01

As rx’d, 16:16.

A minute slower than last time (2013), but legs were frankly just stronger back then, so I feel pretty good about this.  Was pleased to only break each round of front squats (through 9) into two sets.  Went 14-7 / 11-7 / 9-6 / 6-3.  GHDs were great, it felt so good to put the barbell down.

47m/5'10"/180

10:41
95# Front squats 
Decline sit-ups w/10# ball overhead 

21-18-15-12-9-6-3 reps for time of:
Front squats 115 lbs
GHD sit-ups
16:34

Heavily subbed
21-18-15-12-9-6-3
Squats (air)
Ab mat situps
Pushups
13:58

21-18-15-12-9-6-3
Goblet squat 39lb.
Strict knee to chest

14:47 time

I’m finished 12:40
barbell weight 85kg

F.Squats 60kg
GHD RX
Time:20:14

M/45/6'2"/185#

Scaled to 115# the rest as rx'd 
12:17
Compare to with same scale was 11:32

M/36/75kg
RX 15:45

Scaled to:
95# front squat (7/7/7,6/6/6,5/5/5,6/6,9,6,3)
Straight leg ab-mat sit-ups with 10# medball
12:37

First
EMOM 165# FS:  increase by 1, got to 5

Then
Scaled WOD to 45# dumbbells: 10:05

Sore shoulder blade still, so lots of stretching shoulder between sets

Front squat @ 105lbs, 19:09

I should have gone even lighter on the squats. I couldn't do the 21-18-15 nor 12 unbroken. (GHDs were mostly unbroken.) Killed my time.

Scaled to:

• 95#
• Sit-ups (touch floor & toes)
 
On FS: 2 sets per round until 3rd round

Time: 18:41

Subbed/scaled:
115lb front squats 
toes to bar 

15:52
unbroken on FS 

21:57
GHD sit ups Rx. First 5 reps of front squats 125# then scaled to 105# for remainder of workout. I should have scaled to 95#.

DB front squat and decline bench sit up

6:20

Scaled to
FS @ 95#
Weighted abmat sit ups with 20# slam ball
16:30
m/50/175
before wod
FS singles
135/155/165

AB sit-up/95lbs

13'14"

RX:14'36''.
https://youtu.be/YLxVMVqB11U

Champions Club Scaling Notes

RANT
I wrote a post last week about range of motion standards in benchmark workouts (we subbed Murph for the Half Marathon Row), but I think it applies to this as well. This workout last came up in 2013. For me, personally, and the Champions Club, the movement standards have changed a lot in 7 years, and so has the way we scale the workouts (doing these scaling notes have helped me a ton). For example, when this last come up we did Abmat sit-ups and most people didn't use a weight heavy enough to really merit the rep scheme. Plus if the form was bad going low, we would not have them squat all the way down. Doing half- or quarter-ROM GHD sit-ups is going to be really difficult to retest, and so would an L-sit, but I think both of those would be better subs for full-ROM GHD sit-ups than doing Abmat sit-ups.

WHAT ABOUT THE MOVEMENTS
Front squat - squatting with a decently heavy weight with an added emphasis on an upright torso
GHD sit-up - pulling from the hips with an extra emphasis on a rigid midline

WHAT ABOUT THE FORMAT
Stamina is intended to play a big part but not enough to let the intensity drop too much.

TECHNIQUE SCALE
As is except squat cleans instead of front squats

CONSISTENCY SCALE
Scale the weight/ROM down and add sets of 24 and maybe 27

INTENSITY SCALE
Scale the weight and ROM so everything is unbroken but just barely

MY STUFF
Did this team-workout style with an L-hold from the rings and 115/135-lb. front squats. Same reps on the front squats, other partner has to hold the L position, then rotate.

GENERAL FEAR LEVEL: 6