CFWUx2
18:07
Improvised 35lb db
@Mom's

Any idea how to do this at home?

same day

15-10-5-10-15
ghdsu
30-20-10-20-30
2 db dl 15 kg each
7:50

26:04 - Rx’d
I felt a little pukey after that one. 

Home made ghd 
24:20 rx  
24y175cm84kg 

19:31

16:05 rx’d

58 yo m 5’5” 153lbs

40-30-20-10 reps for time of:
Ab Mat sit-ups
kettlebell Romanian deadlifts 75lbs

9 min

Ab mat sit ups. Went unbroken on sit ups, quick 10's for deadlifts. 

17:02 

19:35 Rx’d, single head touch DL and two hand touch ghd sit-ups, as demo’d. This got tough even though I broke early on the ghd sit-ups. (14-13-12-11 for the 50; 15,13,12 for the 40s; 12,10,8; 10,8; 10)Only broke the Db deadlift into two sets on the 50s and 40s.

180#43%176cm

10:00 s
25#
ab mat 

F/25/5’5/145
CrossFit AFK

20:26 Rx 

50-40-30-20-10 reps for time of:
sit-ups
Dumbbell deadlifts 22.5kgx2
-11:28

13:00 RX

time: 19:34

First time doing that many GHDs and the next day my core was brutally sore.

Scaled to 35lbs / ball GHDs:

~15mins

43 / 6’0 / 195

M/26/5'8"/170lb
CrossFit AFK

17:03 - Rx (Thoughs DBDL's really are deeper. Not only does it take a lot more grip and shoulder to keep the dumbbells out from the legs but to keep the midline stable at the bottom position is very challenging.)

No GHD machine, so subbed straight leg sit-ups. Weight Rx

9:22

M/32/155#

19:45, reps and weight as written, subbed decline sit-ups

15:52 rx

9:58 Rx’d

INTERMEDIATE OPTION
35dbs
TIME 16:40 

I stopped every 10 ghd and every 15 deadlift 
Also I has a timebreak every circle 

M/36/6'/172#

17:10; scaled by skipping the round of 50 GHD sit-ups

Deo gratias

F 55 128 lbs

14:41 Rx

50-40-30-20-10
10:28

GHD Sit-ups (3/4 Rom)
KB DL (35s)

GWU: 200m Row/3x10SQT/10 Push-up/5Pullup/10 Sit-up 

SPWU: KB DL Warmup
GHD Prog

COOLDOWN: Hamstrings 

40-30-20-10

Hollow Rocks
Deadlift, 30lb dumbbells

8:05

18:03 Rx

So much fun, 16:23 also had to use 45 lb. DB. Only had 1 50 pounder

SC to ⚓ SU & 45#DB...15:39

12:17
skipped the first 50 GHD

21:56, only did 50-40-30. Subbed leg raise off bench for ghd, 40lb DB’s. Crappy hot, still working back. 

28:30 I should have scaled, maybe intermedite. The round of 20 got me bad.

14:29 Rx
M/35/192

GHD 50/30/20/10/5
DL(50-lb) 50/40/30/20/10

Time:26min
I had to scale GHD because its a new movement for me

Intermediate

10:36

https://youtu.be/p3sNIvEcSes

16:35 scaled sit up ab mat

14:54 Rx

Respect 🙏 the GHD or else 🌪
Never had access to GHD MACHINE...always subbed with ab mat sitb ups... today I said.   Let me find a more genuine stimulus replacement..... searched and discovered soft plyo box 30" with weighted bar on rack to anchor ⚓ my feet in 💥 💥 💥 🧨
No comparison whatsoever to ab mat sit ups... gonna feel this for days 😌 😪....
Love it 😀 😍 
Did the intermediate WOD 40-30-20-10 @50 lbs DB.  
Needed to split up the GHD ....getting a comfortable position....
Underestimated this WOD ...wow 
Good stuff 👏 👍 
18 minutes my time ⏲ 

14:01 #55dbs, abmat sit ups. 

M 51/215/6’
Scaled ghd sit-ups to abmat sit-ups.  13:30.

AbMat sit-ups
35# DBs (heaviest I have)
12:20

Sit-ups were slow, but all rounds unbroken for each exercise.

17:00 as RXd

Modified to
W/20# vest
50# db dl
Knee to chest sitting on truck tailgate
19:45
Vest or no vest that's too many ghd's for me
M/52\175

No GHD, subbed with my usual plate stack / yoga blocks. 

12:04.

Was moving on the Sit-ups, not quite GHD ROM, but past parallel, made me dizzy before standing up! DB deads for big sets, but not unbroken thr first 3.

Abmat sit ups
53lb kbs 

16:28

Intermediate Scaled Option (modified)
40-30-20-10
GHD SIT UPS
25lb dumbbell 

Time: 13:21

Scaled to intermediate level 
60+ female 40-30-30-10 GHD and 25# DBs
11:00

40-30-20-10 BOSU Ball sit-ups and 35lb deadlifts 18:15

50-40-30-20-10 reps for time of:
abmat sit-ups
Dumbbell deadlifts
 ♂ 35-lb DBs

14:58

Beginner + scale
40-30-20-10
Abmat situps
Db deadlifts, 25# dbs

13:58

had a baby crawling around my workout area today, so had to stop a few times to redirect his attention lol. Didn’t seem too difficult, but I think I was right at the edge of the situps becoming terrible if I’d have scaled up at all. Deadlifts were basically unbroken, steady pace. 

Beginner
40-30-20-10
Ab mat sit ups
Db deadlifts 15lb

11:51

Intermediate with 35 lbs. 
19:12

40-30-20-10 for time of:
GHD sit-ups
Dumbbell deadlifts
15:10

25-20-15-10-5
55lb dumbbells 

13:15

Rx’d:  15:30

13:53. This WOD destroyed me 

7:50 intermediate Scale
Abmat, no ghd

Scaled to 50-40-30-20-10 DB deadlift, 39# (a 35 and a 4 in each hand), and 40-30-20-10 GHD sit-ups 
17:05

59/5’8”/156

Rx
15:47
First thing on a Sunday morning 😫
M/30s/225lbs

Son(14)
@35lbs and ab mat sit ups, same reps
23:31

Modified:
--
50-40-30-20-10 reps for time of:
GHD sit-ups from bench
Dumbbell deadlifts @2x15 kg DB
TIME: 22'04''
--
5 km easy run as warm-up. 
Peace. 

Scaled to:
decline bench sit ups
45#DBs

11:05

Rx 22:32 I think I was doing dumbbell DL and DB squats need to look up the diff. That was a breather, I see some great times out there. 
Repeated 13:41 #35 DB and lowered the foot rest on GHD 

40-30-20-10 reps for time of:
Abmat sit-ups
Dumbbell deadlifts 50-lb DBs
14:28

38lb dumbbells
18:45

That's a lot of GHDs...

M/47/6'2"/185#

Rx'd 
16:44

Rx   11:59


Unbroken GHD sit-ups.
Quick 10's on DB Deadlifts.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Pulling from the hips, then pushing from the hips. Odd object, midline demand, and core-to-extremity are also themes.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - 3 rounds, 50 reps of each
Coordination - AMRAP in 15 minutes of: 15 deadlifts, 8 GHD sit-ups (partial ROM)
I Don't Have a GHD - sub L-sit leg lifts or strict knees to elbows

MY STUFF
16:09 as rx, except I switched the order on accident. Abs were fried chicken

GENERAL FEAR LEVEL: 5