26:14

M/27/5'8"/175lb
CrossFit AFK

22:34 - Rx (Not my best performance on sit-ups or the bike. Nasty combo for sure. Would have rather started with the sit-ups. Couplets one way are not the same the other way.) 

26:00

50-40-30-20-10 
Echo Bike calories
GHD sit-ups

26 minutes

M/56
rx'd 28:26

EchoBike 50-40-30-20-10
HangingKneeRaises 30-25-20-15-10

Did first EchoBike set hard and then had to break up the sets on the next two. Broke up the knee raises into 3 equal sets. EchoBike is hard and heavy and tiring.

23:15, sub treadmill and ab-mat sit-ups in hotel gym

24:30 Rx

M/48/5'8/#215
15:52 _ assault bike + hollow rocks 

Rxd 44:27

19:55
35-25-20-15-10
Cal
GHD Sit-Up

Completed 5/10 post 230509 wod. Done in Nashville while traveling for work. found a gym with a GHD so figured this was a great time to make up this missed workout. intermediate scaling as this was the first time I have done GHD sit-ups. 

19:17. 

solid 20s each way on transitions between echo bike and GHD. 

23:58

Intermediate option:
No display machine on bike so did as told by Chris below for time of 2:30, 2:00, 1:30, 1:00, 0:30
No ghd machine so did stacked plates ghd situps
30, 25, 20, 15, 10

Time:24:54

50-40-30-20-10 reps for time of:
Bike calories
 sit-ups
total time 28:30

33 / M / 5'7" / 185lbs

This is my 2nd CrossFit WOD so bear with me lol.

Scaled:

50-40-30-20-10
Stationary Cycling Bike
Crunches

29:03

When your career is also your calling, you have hit the jackpot! 

Thank you for improving lives through your calling, Kelly. 

🙌

36 / M / 5'9" / 135lbs

Clubhouse with stationary bikes was closed, so I went to the park to run, but my ankle was still troubling me from box jump-overs the other day, so...

30-20-10 rep rounds of:
Burpees
Sit-ups

13:31

Another inspiring video. Hats off to Kelly Kelly and the team who made this.

I did it Saturday may 6 at night
Run (800m, 600m, 500m, 400m ans 200m) and Incline Situps
I completed the WOD in 27:02 minutes
https://youtu.be/X218iOnyaHI

Modified:
--
50-40-30-20-10 reps for time of: 

GHD sit-ups from bench
DB SDLHP @ 2x 10,5 kg 

> 23'05''
--
Peace. 

M/37/6’/177#

16:35 intermediate on C2 bike erg

Deo gratias

14:50
RX

50-40-30-20-10
53lb Russian KBS
Sit ups

11:40

Intermediate with incline abmat sit-ups (incline on my driveway) 24:28.

19:44 Rx (echo bike)

GWU: 2x 1min Bike/5Pullups/10Pushups/15Hollow Rocks/20SQT

SPWU: GHD 
Abmat Sit-ups/Straight Leg/(1/4)GHD/(1/2)GHD/Full ROM

CoolDown: Cat/Cows&Quads/Hamstring

22:37 Echo 

warmup 200 m lunges and 200 high knees 

Afternoon 6 mile run just under 60 min. Post cortisone shot in foot a few days ago. 

Scaled/subbed
For time:
50-40-30-20-10
Row cal (C2, drag 6)
AbMat sit-ups (butterfly, unanchored)
16:05

GHD wasn’t happening today, nor were cals on a bike. Broke once on the 30 sit-ups only.

15:45 Intermediate - AbMat situps

m/37/210

50-40-30-20-10 reps in 25:28 of:
Bike calories 
Abmat sit-ups

SC echo 🚲/⚓ SU...19:09

Rx....🤷‍♂️
18:03
Not idea what the calibration is on this air bike, did half the calories. First round of 25cal took just over 3min for context. GHDs were in 2-3 sets on roman chair.

Son(15)
Same calories, intermediate GHDs(30-25-20-15-10)
21:50

Subbed row cals for bike:

17:40

18:16 Substitute Assault Bike and Abmat Situp… #fittestofthebravest

16:55
ab mat Sit Up
smoked the Air Assault, belly hit in the way of my sit ups

23:38

As rx’d, 21:29.  Rogue Echo.

Quads pretty blown up by this combo.  Tried to push a bit on the bike to a more uncomfortable pace, but still sustainable.  GHDs broke 30-10-10 / 25-15 / 20-10 / unbroken.

50m/5'10"/185

20:02. At home so subbed abmat sit-up for GHD. Slower than expected…

Can anyone tell me exact substitute for bike cal for a normal gym where crossfit machines are not there. Can I do elliptical trainer and how much cal will be equal to today's workout as elliptical takes more time to burn calories as compared to bike? Please tell me

50-40-30-20-10
Calorie Row
Hollow Rock

15:26

No assault bike, and too nice a day to be inside on the rower, so
Run
800-600-400-200-100 (very approximate distances)
GHDs/KTEs
30/20-25/15-30-20-10
32:14

60/5’8”/155

M/48/6'2"/185#

50-40-30-20-10
Assault bike cals
GHD situps 
21:34

Got to the comments page, but the workout itself still isn’t loading. 

Subbed calories rowing
22:01

Scaled to
50/30/20/20/20
Assault bike cal
abmat situps
29:22
m/53/175
I feel I do abmat situp pretty regularly--but EVERY time I get to about 40, I cramp up and have to walk around---so frustrating.

On Rogue Echo Bike

19:34

This was so cool, many thanks for sharing!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Pulling from the hips, core to extremity, combining conditioning and hips/midline fatigue

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STAMINA SCALE
2 rounds of:
75 GHD sit-ups
Bike 75 calories

COORDINATION SCALE
5 rounds of:
400-m run
25 kb swings
*practice GHD sit-ups during the warmup

STRENGTH SCALE
AMRAP in 15 minutes of:
Bike 10 calories
2 slow GHD situps

MY STUFF
Did 50-40-30-20-10 reps of: lunges and L-sit leg lifts. Time was 8:something

GENERAL FEAR LEVEL: 7?

Beginner Option:
30-20-10 reps for time of:
Bike calories
Sit-ups
10:57

Great video!

Is there a workout . Or is it a rest day?

Thank you!