18:58

23:56
Subbed 15 wall walks for HS walks. Everything else Rx’d. 

Rx.
-8:31

Beginner Option: (11:20)
For time:
100 single-unders
50 sit-ups
5 wall walks
50 sit-ups
100 single-unders

Broke up the ABSitUps into racks of 25. Wall walks gassed out my weaker left side. SingleUnders were just a bounce, nowhere near dubs yet. 

9:48

For time
100 jumping jacks
50 weighted sit ups 35lbs
10 wall walks 
50 weighted sit ups 35lbs
100 jumping jacks

Beginner option:

Time: 13:21 (Fell on last wall walk and got hurt in knee but continued)

Practiced handstand with wall support and double unders. Du were better than the last time. So improving. Got hurt also on left shoulder while practicing handstand.

15:14
did some 20 meters inverted touching the wall

10:26 Rx

completed 7/15 while on vacation. no GHD, just did sit-ups on an odd object and accrued two minutes of supported HS hold for the walks. 

16:00. 

just wanted to check the box on this one!

FT:
100 singles
20 GHD situps
5 Wall walk 
20GHD sit-ups
45 Double-Unders

10:57

M/37/6’/178#

16:22 Rx

Handstand walks in five 20’ increments, each done in sets of 15+5 feet. Really fun workout!

Deo gratias

21:35; gym doesn't have a GHD machine, so I improvised and used a yoga ball, and hooked my feet into the shrug machine.

Beginner
7:15

10:21

M/48/6'2"/180#

Rx'd 
12:06
***Did this after the 2000m row wod rx'd the day after

7:22 Intermediate 

GWU: 2x 30JJ-SU/:30 Hollow Hold/10 Speedskaters/5-1 Pike Walkout Push-up/10 Leg Swings/100m Jog/10 Cat/Cow

SPWU: Abmat Situps/GHD 1/4 1/2 Full ROM

Wall Walks/HS walks

No rope Rx
At a gym that has a GHD machine but no jump rope. Sub double thigh slap jumps
12:20

Son(15)
With thigh slaps and 50 abmat sit-ups
16:40

13:13
100 single unders
50 sit ups
10 wall walks
50 sit ups
100 single unders
+
Shoulder press 8 reps @#25 dbs x 5

No ghd, SC 100SU/100 wall facing sh taps...24:06

7/15/23
M/54/223.5 
For time: 21:44
200 single under 200
50 sit-ups 50
100 Pike handstand shoulder tap
50 sit-ups 
200 single under 

Modified:
--
For time: 
100 jumping jacks
50 GHD sit-ups from bench
100 single-arm DB shoulder press (@ 12,5 kg), alternating L/R 
50 GHD sit-ups from bench
100 jumping jacks

> 21:57
--
Peace. 

Beginner: 8:38. Wall walks tougher than I remember! 1k run 5:25

Modified to
90 seconds step ups to 45# plate
25 abmat w/20# slam ball
25 abmat unweighted
then back and forth between
hs hold for as long as possible/hit the heavy bag for 1 min
did this for 4 rounds--
25 abmat w/20# ball
25 abmat unweighted
90 sec step ups to 45# plate
14:30
m/53/175
practiced jump rope before wod--still don't trust my calf/Achilles....so I stayed with the step ups  

Subbed/Scaled to
50 Sit-ups
20 Wallwalks
50 Sit-ups 
13:19
Then 3x handstand attempts with wall assistance. 

36 / M / 5'9" / 140lbs

50 double-unders
50 sit-ups
50-ft handstand walk
50 sit-ups
50 double-unders

21:49

DUs went better than expected given how out of practice I am, but the handstand walks were a joke.

9:23 Rx

Beginner Option: 11:09

15:37 scaled.
100 double unders
30 KBS (53 lb) + 20 sit ups
80’ handstand walk
30 KBS (53 lb) + 20 sit ups
100 double unders 

Rx   8:25


This workout was awesome! Hell yeah mainsite!

For time:
200 single unders 
50 GHD sit-ups
5 wall walks
50 GHD sit-ups
200 single unders 

13:26.79

200 single unders
50 sit-ups 
8 wall walks 
50 sit-ups 
200 single unders

9:13

For Time
100 DU
50 SU
5 Wall Walks 
50 SU
100 DU

21:06

Scaled:
100 du
50 GHDSU
4 min hs walk practice 
50 abmat su
100 du

16:34

100 DU
50 v-ups
100' HS Walk
50 Sit Ups
100 DU

17:52

M/49/185

No GHD in my garage. Took my rope and abmat down to the HS Turf / Track.  

Scaled to
100 DUs
50 GHD Sit-ups
15 Wall Walks (only a little more than half way up)
50 GHD Sit-ups
100 DUs
20:18

Not surprised about my time, but my main goal was the core work and DU practice.  Lots of tripping on the DUs, especially the first 100.  Second 100 were much better.  GHDs were using my make-shift barbell-bench setup - still got below parallel.  36-14 and 30-11-9 respectively.  I don't have HS walks still and too much pain in the left elbow today to do more than the partial wall walks.  Still a good dose on the shoulders and core.

Rx - 10:40

M/30/205

Beginner Option

Total Time = 7:01

200 SUs
35GHD
5 wall walks
35GHD
200 SUs

9:45

15:22 with subs:
waiter walk 200’ each arm with 1.5pd KB for HS walk 100/100/100/100
50 abmat sit-up for 2nd round ghd. 

Rx’d:  13:31

m 29 180

13:05

Beginner Option:
For time:
100 single-unders
50 sit-ups
5 wall walks
50 sit-ups
100 single-unders
13:32

12:00

100 du
35 ghd sit-ups
30m hs walk
35 ghd sit-ups
100 du
13:28

Modified to Annie variation:
50/40/30/20/10 (5/4/3/2/1) reps of
double unders
abmat/butterfly sit-ups 
(wall walks)
12:59

Afterward, did a 1-min handstand hold for “fun” (after 15 wall walks, it was not fun)

15:51 150 singles per 15 wall-walks 
Jumps killed my feet

M 50/165/5‘7“

scaled to 40 + 30 GHD Situps 

11:28 

12:26 Rx

Subbed weighted sit up and strict 25 HSPU

13.30

Globo wod: subs for GHD situps are to either sit perpendicular on a bench with your feet under heavy dumbbells and do situps touching the ground behind you,  use a Roman chair,  situps on an incline board,  weighted abmat situps, or 2 to 1 abmat situps. Be careful with GHD situps,  scale the reps or sub if you don't do these regularly. If your globo doesn't allow handstand walks do 15 wall walks or accumulate 3 minutes in a handstand hold or with heavy dumbbells overhead in lockout position.  For double unders if you don't have a rope sub either jump double taps, hops over a dumbbell, or tuck jumps.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Challenging our stamina on three higher-skilled movements. Kinda CrossFit-specific.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

NEW TO CROSSFIT SCALE
Put on a timer for 30 minutes and practice all 3 movements (be cool on the GHDs, cut ROM down)

ENDURANCE SCALE
Cut the reps in half and split into two rounds

SPEED SCALE
Rest as needed between stations, and switch the handstand walk to 400m sprint

MY STUFF
Didn't get to this one in time, so I did some front squats in between cleaning stuff

GENERAL FEAR LEVEL: 6