CFWUx2 10*45ohs*2 1*95 2*95
3r +40m (+30 seconds to finish last run)

next day

amrap'20
400 m treadmill run
30 strict sit ups
10 ohsq 35 kg
4+400 m

3 rounds plus 400 meter run - Rx’d

hice 5 rondas y 150m run
con 40ki
cada ronda hice 14 ttb en reemplazo de los ghd.
parti 7 y 7 los ttb en cada ronda y fue un buen pace de apenas abajo de los 4 min x vuelta en promedio con buena tecnica y descansos breves. use la imaginacion para llevar un pace apenasas rapido que un team. mantuve tesalonienses 16. 

4 rds plus 400m and 20 abmat su in 5th

on GWT, subbed: 

400m run
20 TJs
20 squats

3 2/3 rounds + 13 squats

4 rounds + run 400m + 7 ghd situps

As prescribed. No warmup. Nauseous the whole time from a snickers bar and the heat. All unbroken except a 2 sec pause at 11 reps round 4 ghd sit-ups to regain technique control. This felt sh:tty, maybe- because I haven’t been as consistent with the beta alanine and definitely should’ve saved the snickers for post wod, or skipped it! 

180#43%176cm

4 sets
substituted 15 toes to bar in lieu of GHD’s
m/33/5’11/197

4+400m+12 s

sit ups 
45#

F/25/5’5/150
CrossFit AFK

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

5+300 - Sc (Used 100lb on overhead squats. All else was Rx. Ran to just over the 300m mark in the last minute and half.)

Switched 10 GHDs and 20 OHS.  Otherwise as rx'd.  4 rounds + 400m run.

Light and quick runs, unbroken GHDs and OHS.  Took a breather before OHS to ensure I could complete unbroken.

49m/5'10"/180

M/36/6'/172#

4+403 Rx

Deo gratias

3 rounds + 400mts + 20 ghd + 4 OHS

5rnds + 200m Rx
M/35/197

Pressed for time, did 10 min AMRAP
8 stair sprints, basement stairs
20 abmat situps
10 OHS, 45#

2 full rds + 20 abmat situps

SC to ⚓ SU...3 + 75m/-/-
Botched round 3 OHS with 2 no reps

4 rds
Row/Bike/Row/Row instead of run
40 kg barbell

completed 7/11 at a Planet Fitness while on a vacation. subs galore.

rower for run - it was a water rower and completing 400m on that took x3 longer than on a concept. felt like my pace was not x3 slower, so perhaps just the nature of that piece of equipment?

incline sit-ups for GHD - accidentally thought the reps were x30.

OHS - short flat-bar = 60lbs - heaviest they had - kept reps at x10.

Only got 2 rounds plus some rowing done at 20 minutes. The rows took about 5-6 mins each so not much time left for the other work. Finished the 3rd round for a good dose.

5 rounds rxd 

GHD’s got hard. Pheww 

Scaled to 85#
3 rounds + 200 run
Lots of transition time, going outside to run, uphill to the garage for GHDs, then to the basement for OHS.

This is a quintessential, classic CF workout.

170512:  4 rounds

59/5’8”/155

5 + 10 weighted ab-mat sit ups (#30)

4 rounds + run + 7 GHDSU Rx

M/29/6’1”/200lbs

(220710)

34/80kg/175cm

subbed abmat situps for ghd
40kg OHS

3rounds+400 19:50 / 20 mins

Rx’d:  4 rds + 400m + 20 GHD SU

M 51/205/6’
Subbed 30 abmat sit-ups for the 20 ghd sit-ups.
4+400m+28.

3+400+20. 
OHS are my kryptonite, used 65, made to 6th rep of third round then had to finish the last 4 with snatches. Anchored straight leg sit-ups. 
Still feeling that 6 week break after almost 2 months. 

At Commercial Gym W/ Row instead of Run
rx GHD and OH Squat
4 Rounds + 400m 

5 rounds
E4MOM

Rx   6 rounds + 400m + 8 GHD Sit-ups

*Unbroken.

20min AMRAP: 6rds

400m Run
20 GHD Situps
10 OH Sqt (65lbs) 

GWU: Full Body Rotations
2rds PVC passthrus/goodmornings/
sqt/jog

SPWU: Run Progressions
Situps/straight leg sit-up/ghd warmup
pvc oh Sqt warmup to wod weight 

4 rounds + 300 meter run

400m run
20 sit-ups
10 OHS, 12lb dumbbells

5 rounds, plus run and 20 situps.

400 meters
20 reps full ROM GHD
10 reps OHS 75 lbs 
4 rounds + 25 meters. 

Runs averaged 2:40, GHDs 1:45, OHS 0:40
Round 1 ghds 10-10, round 2 12-8, 3 and 4 15-5. 

Scaled to:
27 abmat sit-ups 
75lbs OHS

5 rounds + 220 meters 

Somewhere around Intermediate. Scaled OHS to 65# and GHD range limited by equipment (bench/barbell setup vice GHD rig).
5 rounds

OHS and GHD unbroken each round. Still went past parallel on GHD, just not that far due to distance to floor.

57 YOM 5’6” 217.3

Warm up
400meter Run
  
PVC Pullovers all Angles
GDH sit-ups
Over Head Squat
 
35 Lb Kettlebell swings X15

20 Min Dynamic Stretch

SUNDAY
220710
Workout of the Day

Scaled 45 LB Barbell for overhead squats

3 full rounds at 20:11 

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
20 GHD sit-ups
10 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.
Compare to 170512.

Modified:
--
Complete as many rounds as possible in 20 minutes of:

20 DB SDLHP @ 2x 10 kg DB
20 GHD sit-ups from bench
20 single-arm overhead squats (10 L + 10 R)

4 rounds + 20 GHD sit-ups.
5 rounds completed in 21'56''.
--
Peace.

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
10 overhead squats (45lb bar)

2 rounds plus 3 GHD sit-ups

M/23/124lbs

4 rounds. 

GHD slightly modified coming down to catch myself. 

45 lb bar for overhead squat to focus on form. 

4 seconds over, 5 rounds Rx 
Afternoon I did 500m row, parallel GHD, and #65 OHS 5 rounds plus 500m
Wife 800m Echo, abmat, and #12 OHS 4 rounds

45lb OHS
4 rounds + ~150m

Early Sunday workout 🥱
Rx
4 rounds + run + GHDs+ 7 OH squats (3 reps shy of 5 rounds!)
M/30s/225lbs

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics, monostructural, weightlifting. Using a big demand on the midline to challenge running. Pulling from the hips, squatting with an upright torso.

			SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

I DON'T HAVE A GHD SCALE
Sub strict knees to elbows or an L-sit variation if you want to emphasize the strength, sub kb swings if you want to emphasize the timing/coordination

HAVE YOU SEEN MY OVERHEAD POSITION SCALE
Sub either front or back squats for OHS, and practice them in the warmup instead

NOT JUST A WORKOUT SCALE
If you want to emphasize endurance, sprint the runs and live with whatever happens after; for flexibility you can cut the run short and use that extra time to go slow on OHS, feet closer than usual, and go really low; for stamina keep the GHDs unbroken without your back rounding and do what you need to on the other stuff to preserve that.

MY STUFF
8 rounds + 400m run as rx'd

GENERAL FEAR LEVEL: 7

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups to parallel (med ball feet anchored sit-ups)
10 overhead squats
75 lb 4+2