CFWUx2
2r +30 reps
Finish r3 after buzzer

Test

RX 4R+20
KB 32kg

3 rounds plus 20 reps, Rx’d 

M/31/6'/195#

20 abmat situps
10 L arm OH walking lunge 30#DB
10 R arm OH walking lunge 30#DB

4rds + 14 situps
did last 2 rounds of lunges goblet style vice OH 

Intermediate, and subbed KTEs for sit-ups

4 1/3 rounds

5 rounds and 15 reps beginner 

4 rounds plus 33 reps with stationary step out/back lunges due to overhead obstacles. Construction blocked my ordinary path. Otherwise rxd. 13 more reps than last time. Definitely a cardio improvement over last time and the stationary lunges felt harder on the legs than walking lunges today.

178/41/69”

5 rounds 16 reps with GHD's and DB50lbs

Option 1 

12min AMRAP 

10 GHD SitUps 
10 OH Lunge L Arm 
10 OH Lunge R Arm 
45# 

6+20 rounds 

Subbed 55# KB and abmat SU: 6 rds 

M/35/6’/175#
4+20 with 50-lb. dumbbell 

(200604: 5+6 with 50-lb. dumbbell and 15 GHD sit-ups per round.)

F/41/5’6”/128

6 + 12 Sit-Ups
(35# DB & MBC over the head sit-up)

4rds+17x lunges (50# kb)

200606: 4rds+15x lunges (30x abmat sit-ups, 25# kb)
180210: 4rds+8x lunges (GHD on swiss ball)

M/25/5'8"/155lb
CrossFit AFK

6 - Sc (50lb dumbbell)

Rx goal
6 rounds

Actual
Intermediate 
6 rounds + 11

R1 1:15
R2 1:39
R3 1:45
R4 1:50
R5 2:25
R6 2:08
R7 1:02

1/22/21: 5 rounds + 1 situp.  40#.  regular situps reaching back with both hands.  
2/8/18: 4 rounds and 8 Lunges. 50#
1/26/17: 4 rounds and 3 SUs - kind of lost track - I would have believed 3 rounds but watch said 4. Messed me up in any case. 50#

JonNYC

4 + 16, 45# DB

5 rounds in 12:03

Ball Situps / 40lb lunge

RX, 5 rounds

6 + 16 sit ups
sit ups were straight leg
35 lb DB

Homemade GHD of plate stack with yoga blocks on top, feet anchored. No DBs, used a 53lb KB.

5 rounds + 20 sit-ups + 6 lunges right side weight. Finished the round off after the whistle.

Matt (m/40) - 4 rds, 30 reps rx (with only minimal Doberman interference)
Meghan (f/(not 40)) - 4 rds, 30 reps, ab-mat sit-ups, 20# DBs (with more substantial Doberman interference)

Scaled: GHD is in the 20°garage so stuck with regular sit ups, 35# DB

6 rounds + 8 Lunges (left)

5 rounds.  Modified GHDs for lack of equipment.  
 
35 lbs first 3 rounds, last 2 rounds 2 35 lb weights overhead to increase intensity.  

6+10 GHD (intermediate)

12 minutes of:
- 20 GHD sit-ups
- 10 left-arm overhead walking lunges (35lbs)
- 10 right-arm overhead walking lunges (35 lbs)

Result: 3 rounds + 20
M/44/5'6"/132lbs
147 cals, 155 avg/176 max heart rate

12’ of
20 a mat sit ups
10 ;eft arm lunges
10 right arm ;unges
#35 dumbell
4 rounds 10 left arm lunges

Rx’d 5 rds + 20 reps

200604: 5 rds + 10 reps 

20 straight legged sit ups
10/side single arm DB OH walking lunge 50#

6+15

50# was the heaviest DB I had

Scaled @50 pounds (home gym) 
4 rounds + 15 GHDSU 

5 rounds in 12 minutes of:
20 ab-mat sit-ups
10 left-arm overhead walking lunges, 30#
10 right-arm overhead walking lunges, 30#

GHD to parallel, 25kg DB
4+ 35 

10 GHD sit-up
10 OH walking lunges with 25#
10 OH walking lunges with 25#
4 rds

Did Row/FS wod from Jan 20th 2021 then today's wod
untimed
3 rnds
10 full ghd
10 35# oh lunge rt/lft

7 Rounds + 1 GHD Situp, RX

Leg burner!!! 🔥🔥🔥

6 rds
Abmat situps 

7 rounds on decline bench and 52.5lbs 12:06

4 rounds
sit ups on mat since I don't have one of those sit up machines
used 20# weight for first set of lunges, but went down to 15# for last 3.  

customized

40# right
40 flutter kicks
40# left
40 flutter kicks

6 and half rounds 

35/M/6’4”/263

3 rounds 

4 rounds - 20s left
GHD to parallel & 30# DBs

H - 5 rounds + 20 sit-ups 
Decline bench sit-ups & 10# DBs

4 rounds
 25 dumbbell 

M 50/190/6’
Subbed 20 1/2 t2b.  #45 dumbbell.  4+20.

6+16
Anchored Abmat Sit-ups (no GHD in the garage gym)
30# DB

Rx 4 rounds

Last time scaled 50lbs and a mat sit ups: 6+17

36/195/5’9/M 

Haven’t commented in awhile but finished all January WODs so far! I’m going to try to do all of them for 2021.

No GHD and no experience with them, so subbed 40 regular sit-ups. Used 30# kettlebell

4 rounds + 43 reps, finished the round after time was up

15 mins run before and after, followed by some stretching

12min: 6rds + 25reps

20 GHD Sit-ups (to parallel)
10 R OH Walking Lunge (35lb KB)
10 L OH Walking Lunge (35lb KB)

Scaled to AMRAP in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
10 wall angels (Starrett mobility)
5 rounds + 20 reps
Don’t have good OHs and waiters were way easier than angels.  Looking at the pack’s numbers, scaled it well.

4 + 27 (mask on) 
weighted SU - done at home so no GHD
20lb KB (scaled to weaker arm) 

Tried to really work on core activation during lunges to stabilize 

When I saw this one I thought: "I'm really slow, so even if I scale this down, I'll probably do no more than 1,5 rounds or so, and I could really use a more substantial workout today". So I turned this into: 

5 rounds for time of:

20 GHD sit-ups from bench 
10 left-arm overhead walking lunges | 11,5 kg DB
10 right-arm overhead walking lunges | 11,5 kg DB

SCORE: 19' 58'' 
For the record, hit 3 rounds a little under the 12' mark. 
4 km run in the morning, 2 km jog after WOD, doing some errands along the way. 

55lb dumbbell/stationary lunges

5 rounds + 3 GHDSU

Good improvement from last time.

Used a 35# plate for OH Walking Lunge (no DBs and had to use 45's for make-shift GHD foot anchoring)
5rds + 12reps

10 abmat
10/10 L/R oh walk lunges 35#

5 full rounds
6th round dropped last 5 oh walking lunge. 

felt good today

M/55/6’1”/181

AMRAP in 12 min:
20 GHD situps (both hands touch)
10 Overhead DB lunges - left (60 lb)
10 Overhead DB lunges - right (60 lb)

Rx (wearing mask): 4 rds + 33 reps

AMRAP 12 mins
20 incline sit-ups
10 right arm OH walking lunges (35#)
10 left arm OH walking lunges (35#)

5 Rds + 12 sit-ups
(2 Reps short from compare to. )

4 rounds w/ abmat and 60# DB

6 +10 rounds
I did half-way down GHD (first time ina decade I’ve done GHD) and a 12kg kettle bell for the lunges

4 rounds + 18 reps
with 35# DB did this workout right after the 400m run HS Hold workout. 

RX 
Had to go slow because of right shoulder impingement. 
3 rounds + 7 left arm OH lunges

No ghd or ab mat so regular sit-ups 

60lb kettlebell

4 rounds 35 reps

4 rounds, no lunge walk because of spacial issues.... 

4 rounds + 22 reps Rx
2 rep improvement over 200604 which was 4 rounds + 20 reps
m/52/5'11"/200#	 

5 rounds, 50lb, ab mat x20

Andy 49
4 rounds +18
25kg

4 rounds rx

Subbed incline sit-ups for GhD, 45#DB:
7rds +19

20 ab mat situp
lunges with 20kg kettlebell 

6 + 20

Modified to:
10 GHD (using a bench, so a reduced ROM)
10 OH lunges (R)
10 OH Lunges (L)
26# KB
6 Rounds + 14

Scaling the GHD was a good call, lunges were quick and easy, alternated lunging forward and back since not enough room to do walking.

6 rounds + 3

40lb dumbbell

7+20
20 ab mat sit ups
30lb DB

8 rounds
20 sit-ups
10 bulgarian lunges each leg with 25lb dumbbells

M/41/180/5’9”
5 rounds
40lb
ab mat
still nursing the back

M/5’11/205

4 rounds with 40lbs dumbbell 

3+20+2. Did ghd and used 40lb DB. Last was 4+20+4 doing same weight but subbed abmat sit-ups for ghd. Humbling...

5 rounds + 2 reps
55 lb dumbbell

M/46/6'2"/185#

Today scaled to 53# KB the rest as rx'd 5 rds + 9 ghd's...compare to was with same scale 5 rds + 4 ghd's

Lunges in place due to lack of space, 41lbs dumbbell
4rds + 9 GHDs

On the slow side. Walk-lunged Rd.1, turning around every 3-4 and killing mo/clock. Rds.2-4 lunges in place took time but were way smoother. If I had space to walk I probably could do 5 rds.

Intermediate Option, 20 sit-ups: 5 rounds + 12 sit-ups

Intermediate options
4-16

Scaled to: AMRAP 12 minutes
20 straight leg sit-ups
10 left arm overhead walking lunge 
10 right arm overhead waking lunge
40lb dumbbell for OH lunges 

6 rounds plus 19 sit-ups 
compare to 200604 same scale 
6 rounds + 5 

6+14 
17.5kg DB (static lunges) 

Hotel, at altitude too...Sc to abmat SU/40# DB...5 + 20/5/-

060420: sc to abmat/50# kb...4+20/-/-

4rds +13
Used 45# dumbells

65lb DB - 5 rounds + 1

7+10

30 AB-mat sit-ups
10 left-arm static  lunges
10 right-arm static  lunges
used 20-lb dumbbell
♀ 40-lb. dumbbell
♂ 60-lb. dumbbell

12-minute AMRAP
20 AbMat Sit-Ups (20-lb. MB)
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
35-lb. DB

4 rds + 15 

20 hollow rocks
10 lunge steps, 20lb DB overhead, right 
10 lunge steps, 20lb DB overhead, left

7 + 10

200604: 6 + 30

5 + 18

Sit ups (did 1 round of GHD then changed to regular sit ups) and 20lb DB

F/26/5’7”/160lbs

5 + 2 RX

GHD was definitely the challenging part of this WOD

M/28/6’1”/200lbs

3 + 13

6 + 25 using a 27.5kg DB 

5+2 Rx: Super proud, I Don't think it's a good mark nevertheless I'm quite happy with my performance in the GHD. Been avoiding that piece of machinery for a while because I'm way too afraid of rhabdo but decided to give it a shot today and I'm not regretting it.

RX:
200604:5R+20.https://youtu.be/01RCQn4Cyz4
210119:6R.https://youtu.be/OMCvTOAPlOE

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
GHD sit-up - pulling from the hips with an extra load on the midline
One-arm overhead lunge - squatting with a double dose of unilateral loading

MAIN DECISION
Does my stamina allow for 20 GHD sit-ups per round

TECHNIQUE SCALE
Cut GHD reps to maybe 10 but slow them down, lunges are the same, extend to 20 minutes

CONSISTENY SCALE
Same as listed, extend to 20 minutes

INTENSITY SCALE
Sub 10 kipping toes to bar for GHD sit-ups, otherwise as rx'd

INJURY SCALE
Find one movement you can do that taxes your midline (preferably a static hold) and one other movement that can fatigue either your shoulders or legs. Do a 20-minute AMRAP.

MY STUFF
I lost count of rounds, but used a 40-lb. dumbbell and around 15 reps each round on GHDs.

GENERAL FEAR LEVEL: 6