Rxd: 22/42/52/82
Total: 198.

235 reps - Rx’d

25
57
50
89
Total: 221

Rx’d 44
35 pu (strict)
65 psu 
80 su 
95 as
Total: 275

subbed ring push-ups & KTEs

31
23
23
85

45 pull ups
49 push ups 
51 situps
86 air squats

231 total reps 

M/38/6’/177#

51 pull-ups
68 push-ups
75 sit-ups
115 air squats

Deo gratias

As rx'd, 77 / 72 / 86 / 140 (375 total reps).

Pull-ups – did a set of 25, then a couple sets of 10, then sets of 5 until the end where I was down to ones and twos.  By minutes – 35/20/22.
Push-ups – started with sets of 10 every 20 seconds, then had to do 5 and 5, then ones and twos again.  Minutes – 30/22/20.
Sit-ups – tried to just keep plugging through.  Short breaks to get a bit more oxygen in.  Minutes – 35/26/25.
Squats – tried not to stop and keep pushing the pace.  Easy to go slow on squats.  Minutes – 50/42/48.

Legs crumpled at the end.  Still shaky an hour later.  Great dose.

50m/5'10"/185

pull ups x 50
push ups x 55
sit ups x 67
squats x 105

M/51/190

235reps

36 / 49 / 80 / 54

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

54, 47, 70, 75 - 246

Modified:
-
For reps:

3 minutes of DB bent-over rows @ 2x 12,5 kg
3 minutes of push-ups
3 minutes of supine leg raises 
3 minutes of OH squats with a 6 kg bar

> 43 + 40 + 50 + 65
--
Peace. 

M/39/215/67in
Pull-ups (concentric only)= 41
Push-ups (on dumbbells)= 98
Ab-Mat Sit-Ups= 71
Air-Squats= 109

Quick and fast one!

54
66
63
93

276 total

15-44-40-70
strict pullups

M 31 180lbs
34 strict pull ups
60 push up
59 sit ups
100 air squats

Rx.
pull-ups 103 
push-ups 60
sit-ups 75
squats 114

M/50-54 🎅🏻
Rx’d
Pull Up - 31
Push - 45
Sit Up - 47
Air squat - 80

M 53/105/6’
52 pull ups 
63 push-ups 
73 sit ups
90 air squats
278 reps.

M/53/70"/210

50 hand release PU + 5 on knees
50 PLU with band assist + 25 that I did before I realized that the timer was not running :(
83 AbMat Sit ups
65 Air Squats to 12" target

30-55-63-90=238 reps as written

23-46-39-76
Total reps: 184

39 85 40 84
258

M/61/6’2”/188
assumed this is a running clock
50
51
65
94
260 total

My Training on Wednesday, January 24 at night.
For reps:
3 minutes of Pullups | 40 reps
3 minutes of Pushups | 70 reps
3 minutes of Situps | 50 reps
3 minutes of Air Squats | 60 reps
https://youtu.be/sWMk9DSsW1c

M53,5’7”
total - 262
strict pull ups - 26
push ups- 62
air squat - 101
sit ups - 73

50-75-83-105 rx

280 Rx
60-48-70-102

30/60/70/80 = 240reps

First time posting
Messed up the order
push ups : 72
pull up (strict) : 27
sit ups : 81
air squats : 105

3min Pull-ups: 45 *Strict
3min Push-ups: 58
3min Sit-ups: 82
3min Squats: 131


GWU: 25JJ’s/25 Front JJ’s/10 Spiderman Lunge/10 Lat Lunge/1-5 Inchworm Push-ups/10 Speedskaters/10 Arm Circles/10 Arm Pretzels/:30 Lat Neck Stretch/:30 Posterior Neck Stretch/10 Wrist Circles

SPWU: Pract & WU Movements

Cool Down: Roll Out Legs/Shoulders/Pec

M 48 / 174 cm / 83 kg

For reps:
3 minutes of strict pull ups: 19
3 minutes of push ups: 56
3 minutes of sit ups: 54
3 minutes of air squats: 76

Total: 205 reps

First time posting!

Pull-ups - 30
Push-ups - 53
Sit-ups - 48
Squats - 64
TOTAL - 195

50/49/56/86

302
42 pull-ups
58 push-ups
85 sit-ups
117 squats

Decided to do Angie scaled:
100 TRX rows
100 hand-release push-ups
100 sit-ups
100 air squats
21:46

For reps:
3 minutes of ring rows-55
3 minutes of push-ups on knees- 35
3 minutes of sit-ups- 50
3 minutes of air squats- 81

Ring row - 45
Push-ups -58
Sit-ups - 60
Air squats - 75

36/139/134/147

456 total. 

For reps:
3 minutes of pull-ups:30
3 minutes of push-ups:85
3 minutes of sit-ups:75
3 minutes of air squats:101

Total reps:291

26•26•30•60

started with some 
deadlift 4 sets of 7 (185lbs)
straight arm pull downs (25lbs)
Face pulls (25lbs) 

then proceeded with the wod 

Pull-ups: 20 (really need to work with on strict pull ups)
Push ups: 70
sit ups: varied between feet slightly risen and over unders because my doggo was being needy and cuddly
squats: 80 

33 strict push-ups 
65 push ups 
40 GHD sit ups
70 air squats

206 total

For reps:
3 minutes of pull-ups / 40 reps
3 minutes of push-ups /60 reps
3 minutes of sit-ups / 80 reps
3 minutes of air squats /110 reps

27 pull ups with 90 lb band
55 pushups
43 situps
67 squats

Rx
95 Pull-ups
142 Push-ups 
71 Sit-ups
132 Air Squats 

440 Total Reps

M/33/175
2023 Quarterfinalist 

Pull ups low bar heels on floor 55
Push ups 46
Sit ups 93
Air squats 108

Rx Mod
40 chin ups band assisted 
75 push ups
50 sit ups
112 air squats

277 total reps

Rx 248 total
26 pullups
72 pushups
60 situps
90 air squats

12 pull-ups 
41 pushups 
39 air squats 
41 sit-up 
133 reps 

196

Pull ups 25 (assisted with band)
push ups 40
sit ups 40
squats 60

20 pull-ups 
20 ring rowa
55 pushups
50 situps
82 air squats

36/75/65/120

296 total reps

A reminder of days gone by when there were 50 affils and we felt like we were part of the fitness revolution.  2007 until now, just passed year 17.    247 reps, RX'ed, 6'2" 200, 59 yoa

43 year old male 
RX
345 REPS
85 PULL UPS
67 PUSH UPS
83 SIT UPS
110 AIR SQUATS

324 total reps.  80 pullups, 70 pushups, 81 sit ups, 93 squats.

Rx (butterflie PUs & abmat SUs)
55+77+82+95=309
M/30s/229lbs

Daughter (14) (banded PUs, 10 pushups then switched to being from knees & abmat SUs)
13+43+47+63=166

32/63/66/70 - Beginner+

Inverted ring rows instead of pull-ups to increase difficulty.

50 ring-rows
60 push-ups
70 sit-ups
84 air squats

Strict Pull Ups 24
Push Ups 52
Sit Ups 63
Air Squats 75

M/ 30 y / 93 kg

For reps:
3 minutes of pull-ups - 47
3 minutes of push-ups -83
3 minutes of sit-ups - 50
3 minutes of air squats - 80

260 reps

Pullups: 70
Pushups: 85
Situps: 87
Squats: 122

Ribs still bruised or strained, so no pull-ups. Disappointed I couldn’t do sit-ups either.  Done after a half day of downhill skiing. 
80 push-ups 
114 squats

61/5’8”/156

Strict pull ups 60
Push ups 93
Sit ups 73
Squats 130

Strict wide grip pull ups=36
push ups=50
abmat sit ups=50
sqts=81
m/53/175
For my notes--I did incline db bp/barbell rows after yesterday's Amanda wod.....

Pullups with a band at home - 30
pushups - regulation - 30
situps -73
squats - Physical therapy squats with big ball - 35
Started with Assault Bike 4 minute tabata
Nice quick and fun and off to work
Thank you

Rx
Pull-ups: 42
Push-ups: 84
Sit-ups: 80 (unanchored, butterfly, AbMat)
Squats: 110

Elbows sustained the work, so happy about that.  About half of the pull-ups were strict.  All of the push-ups were strict.  Squats unbroken, just kept a steady pace.

pull ups-30
push ups-60
sit ups- 55
squats- 58

Decided to switch order at home, done Tabata style:
Pushups 71
Situps 83
Pullups(switching grips) 41
Squat 100
295 total

35-55-55-73

M/56/5’9”/175

60 ring rows
52 push-ups to floor*
60 ab-mat/butterfly sit-ups
147 air squats
*laid out flat face-chest-quads, no hand-release

Due to dorsal scapular nerve rehab, subbed ring rows and snaked the last 10-12 push-ups.

2nd workout back after being out with the flu
strict pull ups: 15
push ups: 32
sit ups: 68
air squats: 112

Pull-ups: 50
Push-ups: 65
Sit-ups: 84
Air Squats: 121
Total = 320
M/54/175/5'11"

Male 40 Rx

pull ups (strict) 40
push ups 94
situps 53
air squats 50

i was really focusing on depth in the squats on this one.

71-64-69-100
Rx

72-73-88-106

Used decline bench for SU, wanted to save the tailbone some pain. 

M/49/6'2"/185#

Sub'd pullups with inverted barbell rows with feet on 20" box the rest as rx'd 
Inverted rows - 39
Push ups - 63
Abmat situps - 68
Air squats- 101
Total - 271

Lat pulldown @ 75 lbs - 62 reps
Push ups - 44 reps
Sit ups - 64 reps
Air Squats - 93 reps

Total 263 reps

For reps:
3 minutes of pull-ups  jumping  70
3 minutes of push-ups knee push-ups 65
3 minutes of sit-ups rx 52
3 minutes of air squats rx 61
248 reps

Pull-ups 48
Push-ups 63
Sit-ups 73
Squats 102

ring row 32
box push up 42
plank shoulder tap 72
air squat 47

27yo/ 21 weeks prego

Pull-Ups 30
Push Ups 50
Sit Ups 63
Air Squats 75

272 reps RX

Pull-ups: 50
Pushups: 67
Situps: 70
Air squats: 85

Scaled 4 rds of work 3, rest 1
Ring Rows: 40
Push Ups: 51
Ab Mat Sit-ups: 35
Air squats: 80

50
70
125
110
nice WOD 😍😍

55 pull-ups
45 push-ups
65 sit-ups
69 air squats

46
78
80 hollow rocks
130

Rxd. Ab mat sit-ups. 

59
85
88
124

pull ups got really hard at the halfway point. 

For reps:
3 minutes of pull-ups 30
3 minutes of push-ups 60
3 minutes of sit-ups 62
3 minutes of air squats 108

Morning of sluggish moves, but still finished. Struggled on grip today, bar felt sore. 

pull ups 28
push ups 63
sit ups 75
squats 103 

45 pull-ups
42 push ups
60 sit ups
69 air squats

Champions Club Scaling Notes

RANT
Man this is an interesting twist. Usually in the AMRAP (time priority) format it's easier to fall into a comfortable pace, knowing the work is going to end at whatever given time. This is where I find it helpful to set little landmarks and not even look at the timer. 3 minutes of squats, for example; how fast can I get to 22?... okay, good, now how fast can I get to 37?... man I'm closer than I think to 60, so let's get there... all without stopping; next thing you know you'll be 150 squats in and at that point might as well finish off the rest of the 3 minutes unbroken. Also, 3 minutes straight of any of these movements might be a lot of volume for new kids. Split this thing up.

MAIN DECISION
Have I done Angie enough to base my workout off that, or should I just use today as another practice? Or just do Angie?

					SHORT		MEDIUM		LONG

LIGHT								x

MEDIUM

HEAVY

SPEED SCALE
10 rounds of 10 seconds at each movement. Rest as needed between. Record the most reps you did in any of the intervals

CONSTANT WORK FOR 3 MINUTES SCALE
Sub bar hang for pull-ups, sub plank hold (top of push-up) for push-ups, pace squats and sit-ups to go unbroken. Practice pull-ups and push-ups in the warmup

NEW TO CROSSFIT SCALE
3 rounds of 1 minute at each station, or 6 rounds of 30 seconds. Squat hold here if the form is inconsistent

GENERAL FEAR LEVEL: 7?

50 pull-ups with 140lb support 
70 pushups
100 situps
120 squats

Globo wod: as is.  Scaled can sub inverted bar rows in a Smith machine, dip station or rack if rings or a TRX isn't available.