CFWUx1
4:46 4:54 4:20 4:13 4:00

CFWUx1
4:46 4:54 4:20 4:13 4:00
2 minute rest between rounds

12:51 wife
15:39 me
Baby Barbara. 10 pull ups, 15 press ups, 20 sit ups, 25 squats

31:23 - 7.11.19
3:43, 4:14, 3:29, 3:40, 4:17.
R1/2 scaled to 15,25,35,45
R3-5 scaled to 10,20,30,40

Finally made this one up...45:54

5:28/6:34/7:16/6:47/7:48

subbed: 

10 pull-ups
10 push-ups on dip machine
10 KTEs
10 squats
90 second rest

15:29

8:08,7:53,9:21,9:09,9:13

5:27, 6:55, 7:24, 7:30, 7:48
I really hate this WOD. 

38:43
3:47/4:55/5:57/6:31/5:33

34:37

4:06
4:27
5:09
4:47
4:46

35:15 total rx’d. 

Butterfly abmat sit-ups, slow but unbroken. 
Last few times I scaled this by 10 reps each exercise. Felt good before each round. All pull-ups unbroken. Pushups are the weak point so I broke from the get-go to preserve my times in later rounds but rounds 4 and 5 pushups were in mostly 2s. Abs felt the most fatigue overall. Barely broke a sweat because I didn’t really push the squat pace until the final round. 

178/41/69”

4 rounds + 1 rest 27:06 

13:04 scaled (shoulder dislocation injury) 

4 rounds
5 ring rows very slow and controlled
10 push-ups to GHD pads very slow and controlled
15 ab mat sit ups
20 squats 

F/24/5’5/140
CrossFit AFK

24:55 rx

2;09
2;30
2;42
2;29
3;05

24:55RX

2:09
2:30
2:42
2:29
3:05

M/39/110kg
45'
5 pull up 15 remada invertida

M/25/5'8"/160lb
CrossFit AFK

5:26 - 5:56 - 6:36 - 7:02 - 7:32 (44:32 - Rx) 

4'38
12'38
21'10
30'09
30'20

M/34/175lb/5’7”
37:15 total
25:15 work
scaled push ups to elevated on a barbell 
rds
4:25/4:57/5:22/4:58/5:55

M/55/185/6’0”

”Barbara”
5 rounds:
20 butterfly pullups
30 hand-release pushups
40 abmat butterfly situps
50 air squats (below parallel)
3 min rest between rds

19:18 (3:26/3:30/4:01/4:10/4:11)

38 minutes total RX. 26 minutes of work. Held pace @ around 5 min. rounds. Feet not anchored on SU. 

201121

Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between rounds.
Post times to comments.
Compare to 190817.

Goal:
37 minutes (don’t forget the rest periods!)

Actual:
32:40 (no rest after last round)

Subbed:
15
20
30
40
Increase pull-ups by 5 and push-ups by 10 next time

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

SPECIFIC WARM-UP
Pull-ups
5 Passive active hang
5 kip swings
2 kip swings + 1 kipping pull-up
2 kip swings + 2 kipping pull-ups
3 kipping pull-ups

Push-ups
:30 plank
10 Top-half push-ups
10 Bottom-half push-ups
5 push-ups 

Sit-ups
10 crunches
5 negatives
5 sit-ups

Squats
5 squat therapy reps (3-secs down & up)
10 top half squats
10 bottom half squats
5 full squat, pause at bottom

1:00 as many double-unders as possible

33:03 RX

Dropped off in the later rounds. Push ups and sit ups slowed!

10, 20  30, 40.  
4.24; 4.08; 4.45; 3.40(?); 3.55

JonNYC

3 Rnds - 27'39" (w/ rest)
R1 - 6'54"
R2 - 6'05"
R3 - 8'37" 
blue band for pull ups 

7:18, 8:03, 7:32, 7:59, 8:03 Green band strict pull-ups and ring rows 10/10 otherwise rxd. Total time including rest was 50:55.

Had to breakup the pull ups every round, can't kip. Everything else was unbroken until the last 2 rounds of push-ups. Anchored my feet on sit-ups rounds 2-5, unsure if that was alright. 
Hope I did this right, but my times are really good so wondering if I missed something...

3:15
2:57
3:00
3:15
4:15

That last round was a slog for sure and then felt completely gassed for a good 20 minutes after. 

4:12
4:44
5:40
6:06
6:57

Barbara - scaled 
10 pullups
30 Push-up 
40 sit ups (abmat butterfly)
50 air squats

3:50
4:12
4:15
4:50
5:12

Rx’d

Rx’d
Rd.1: 2:38
Rd. 2: 2:44
Rd. 3: 2:54
Rd. 4: 2:58
Rd. 5: 2:57

PR

Under 3 minutes on all 5 rds

Last times:

Rd.1: 2:46
Rd. 2: 3:01
Rd. 3: 3:13
Rd. 4: 3:31
Rd. 5: 3:43

4:57-5:27-6:17 (pretty sure I did 5 extra pull-ups on this round) - 4:53-5:34. 

M/40/5’8”/190

In total 30 minutes

M39/6’0”/190

4:27, 3:57, 4:32, 4:57, 4:52

that last round was a willpower test

Male 50yo/180cm/78Kg 
4:08
4:11
4:24
4:26
4:36
Rx'd 

Scaled to jumping pull-ups, toes pegged on sit-ups (no abmat butterflies with such volume)

3:45
3:50
3:59
3:46
3:35 (!!!)
30:55 total time

Despite anchored toes, sit-ups were the slow part: Rds.1-4 unbroken but not fast; Rd.5 fast but broken. Never broke the squats.

＊Scaled
10 pull-ups
15 push-ups
20 sit-ups
25 squats
（Rest 1:30）

2:16  2:10  2:25  2:46  2:34

M 31 5’10” 175

RX
4:13
5:22
6:15
6:24
6:21

RX
3:57 
3:39
4:28
5:15
5:23
Age  40 5/11 200 pounds 
The  pushups were definitely the workout! To me my sit-ups are slow. So that’s where I spent most of my time. 1st two rounds I went unbroken. Rounds 3-5 I broke up the pushups. Looking back I’m definitely thankful for the rest!

M/41/185/5'9”
38:56 Rx

R1 - 5:09
R2 - 5:57
R3 - 5:23
R4 - 5:51
R5 - 4:36

Barbara wrecks me every time, every time. Only did 4 rounds. 
4:06,4:48,5:06,5:51
All rounds beat the last 2 times. Always feels like doing 4 Fran’s back to back. 

5 ROUNDS, EACH FOR TIME, OF:

20 Australian pull-ups
30 push-ups
40 abmat butterfly sit-ups
50 squats

R1: 7'57''
R2: 7'27''
R3: 7'18''
R4: 6'48''
R8: 8'33''

Still sore from previous days, so took my time. Last round of sit-ups was a real chore. 

M47/180
4:23
4:48
5:08
5:39
6:02
definitely was a sit-ups work out for me... My last 2 rds were so slow...
total time: 38min

Strict pull ups. 
4:37
5:03
5:29
5:29
5:50
Those darn pull ups! 
M/49/5'9"/156#

Pull ups on barbell with feet on ground 
o/w Rx 
5:30
4:18
4:26
5:18
4:24

3:35 - 4:17 - 4:43 - 4:39 - 4:41 = 33:55 Rx
Unanchored abmat butterfly sit-ups - toughest part for me
m/52/5'11"/200#	

3:58, 4:11, 6:13, 6:57, 6:28 Rx 

3r done w/ ring rows, incline PU, SU, & squats.  3min rest between rounds.  10:18/8:16/7:56
First round felt horrible but it got better.  Cashed in while still winning.

3:57
3:54
3:55
3:58
4:02
Curse that last round!  Had to break pull-ups twice, which kicked me over the 4 minute barrier.
Very happy with this, given how spotty my workouts have been over the last few months. 

58/5’8”/160

2:54, 3:05, 3:35, 4:08, 4:15 (29:57) 

170708 - 3:23, 3:44, 4:02, 4:26, 4:45 (32:25)

rx 38'27. 

buterfly pull up
sit  up arms tight & btw leg (aka strict)

30:52 total with rest
3:02
4:10
4:12
3:51
3:37
Strict pullups
Abmat situps
Round 1 was only unbroken round

Barbara
5 rounds, each for time, of:
20 pull-ups blue band 
30 push-ups RX 
40 sit-ups RX 
50 squats RX 
6:51
6:50
6:20
6:28
7:18

Subbed
Manion--RIP
37:13 @ 95#
compare to 2012 with same scale
44:03
m/50/175

Holy crap. 

M/53/5’9”/168
Newbie to CF.  Did I scale this correctly?  Rxed everything except pull-ups at 10 reps.  Everything straight sets except pull-ups/pushups by second round.

1 - 4.25
2 - 4.48
3 - 5.25
4 - 4.44
5 - 4.26

WARMUP:

Jumprope: 200/100/100 (both legs/l leg/r leg)

Complete a 5 minute AMRAP of: (2)

20 Double Unders
5 Burpees
20 PVC Pass Throughs 
10 Wall Balls

WOD:

Barbara

5 rounds, each for time, of:

20 pull-ups  (Strict ring pull-ups, scaled to 10)
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

50:41 total plus rest
did 40 dips in place of pull ups

Let's just say I did "half" Barbara. Half reps (mostly as rx'd) and only 1 min rest between rounds.

Around 20 min

1: 3:30
2: 3:30
3: 3:50
4: 3:45
5: 3:50

19:49

3:03
3:37
4:20
4:27
4:22
No rest between rounds.
Butterfly sit-ups 
This was a pr for me. 21:52 was previous pr with same scale.

6:35
6:20
7:21
9:13
Humbling! Couldn’t finish. Should’ve scaled this one in half.   

55/F/5’9”/135#
RX
41:45
6:08
5:41
5:51
6:03
6:02
pull ups sets of 5
push ups broke me, but I was determined to work on them.
Maybe should have paid more attention to Chris Sinagoga.

Rx
4:41
3:51
4:02
3:59
4:16

RX
3:34, 4:35, 5:55, 6:11, 6:32
38:52

Strict Pull-ups

4:55
5:21
6:10
6:06
6:10

Reps unbroken except for pull-ups
4:14
4:04
3:42
3:49
3:57
30:56 overall

This was one of those mornings when training was not on the list of things I wanted to do.  I'm glad I didn't pay any mind to that list and just got out there and did it anyway. Cheers to Barbara.

31:41
all unbroken except push-ups

Ring pull-ups
3:34
3:16
3:36
3:55
3:48

30:13 compare to was 29:35, but that was in the summer...
44/1.78m/73kg

M/37/1.80/90 

Scaled 

Pull Ups Strict 10
Push-Ups 15
Sit-up 20
Squat 25

4'04
4'08
7'01
5'09
4'59

(with strict pull-ups)
3:34
3:57
4:02
4:25
4:20

RX:36'40''.
1R: 3'36'',
2R: 4'19'',
3R: 5'21'',
4R: 5'44'',
5R: 5'50''.
https://youtu.be/RTCcjkIB8UA

Champions Club Scaling Notes

RANT
I know Mel will disagree with me on the general fear level, but just a little explanation. Almost any time there's a built-in rest I give the thing an extra bump on the scale. This one is particularly evil because of how it teases us with stamina by going to what would be the limits of our muscular tolerance before switching muscle groups. By the end it feels like you ran an all-out 800. Interestingly it's designed to be a 1:1 work/rest ratio - which is usually done at a pace slower than a sprint. But if you think about it with squats for example, you are getting the 3-minute rest plus the time it takes to do pull-ups, push-ups, and sit-ups on the next round. So your entire body is suffering but by that time you have enough juice in the legs to bang out another set if you are willing to go to that place. And in this workout, speed through the movements is more important than speed in the transition. So why not a 10 then? Because there will be a point for most people around round 4 where the stamina demand will be too much and at least one movement will have to be broken up. For me it's sit-ups, for a lot of people it's push-ups (like James talks about in the video). But that is what would stop it from being a 10 like, say, the 400m run/clean and jerk/rest thing from the Summer. 9 is still puke-inducing. 10 is something that gives us the opportunity to test the absolute limits of our mental and physical tolerance. If this one is in your wheelhouse, though, then watch out.

WHAT ABOUT THE MOVEMENTS
Pull-up - pulling from overhead using the entire body
Push-up - pushing at midrange
Sit-up - changing orientation in space and exaggerating pulling from the hips
Squat - real life Whack-a-Mole imitation if you were the mole instead of the 7 year old with a hammer

WHAT ABOUT THE FORMAT
A testing workout that emphasizes stamina by playing around with rest.

TECHNIQUE SCALE
5 rounds
1:00 kipping pull-ups to limited ROM
1:00 push-ups
1:00 hollow rocks
1:00 squats

CONSISTENCY SCALE
As is, if the time slows down then so be it

INTENSITY SCALE
Adjust the reps - probably push-ups or sit-ups. Do your first round as fast as possible. Any deviation on the next rounds more than 10 seconds and your workout is done.

MY STUFF
Did this as a partner workout, one partner doing the first two exercises, then the next partner doing the first two exercises, etc. for 5 rounds. We did Ricky Reps on everything except squats. Pull-ups were always 20 for me, push-ups and sit-ups were anywhere from 7-10 less than the number. Our total time was 34:23. I was feeling miserable for about 20 minutes after.

GENERAL FEAR LEVEL: 9