CFWUx2 FS 10 10 5 3 3 1
8*20 Tabatha sq
L sit on sq rack 6 sets

Squats: 13/L-Sits: 3 sets

This is good to hear that older citizen shouldn’t start to stress about their cholesterol.  Cholesterol levels are often a center of older people's thought because they have been told (wrongly) that it is the biggest variable to check for their heart health.  
Thanks for sharing.  

did L-sit sets EMOM

15 & 10

17 squats, 7 rounds l sit

15 squats

L sits in 5 sets over 4 minutes.

14 Tabata
8 L Sit

Tabata score 16 (16 all the way except#8: 17)
L -sit on floor: 4 sets (:35/:33/:27/:25)e5m except waited a full 5m plus a couple seconds for the last attempt. Very tough. 
40/191/5’9”

121 Total Squats

6 sets L-sit on parallette (30s, 20s, 20s, 20s, 20s, 10s) - 5:00 total time. 

22 was the lowest reps though a few sets were borderline (on the way up)

5 sets with 30 sec rest in between for l sits

Rx'd (l sit from the floor)

Tabata Squat: 17
L-sit: 26 sets of 4-5 sec holds, really tough. 

11 reps for squats
4 rounds for L-sits

Tabata score : 15 reps (121 in total)
L-sits : 6 sets of 20 secs in a 6 mins EMOM
M / 40y / 176cm / 74kg

18 
L sits on Roman chair 
1 break of around 25 seconds 
1:20, then 40 seconds 

17 reps across the board
L-sits about 2 minutes in 8 sets

13, 13, 13, 12, 11, 11, 10, 9 - thought I'd be able to hold 13 each rd but leg strength is still recovering; rt knee feels good though; did 5 rds of L-sits on rings alternating one leg out/one leg it for a total of 59 seconds

tabata
14

L sits (from 24 inch box)
12 sets

M/31/5’9/175

Tabata Squats: 1x17/3x16/4x15 = 125 total reps
L-sit on paralletes: 30s/2x15/6x10 in 6:55 total time

Squat: 15 all rounds
L-sit: 5 rounds. Last round 4s

Squat Tabata - 16
2 min L sit - 6 sets

Least Tabata Squats Interval: 15reps
2min L-sit = 6 sets

Love this!
This very closely resembles my summer time stir fry I meal prep. I just use soy sauce instead of oyster sauce.

15 on squats 

11 L sits on bar. 

43/6’3”/200
17 tabata
6 l sit on dip bars

18 per round first 4, then 16 per round last 4. Score is 16, total136 squats. This one always gets ya. 
Took 6 sets for Lsits. 

Good to see you guys posting more plant based meals. Keep it up. 

Squats - 17
7 sets for l-sit 
8:00 total time

Worst score 18
174 total

L tuck on parallettes 
4 sets

D
Worst score 13
120 total

L tuck on parallettes 
10 sets

16 Tabata
7 sets  L sit 

16 Tabata
7 sets  L sit 

16; modified I-sit for 5 sets
Fiancí©: 18; modified I-sit for 7 sets

L-Sit modified (tucked)
7
Squats
16-16-16-15-15-15-16-15

17 Tabata
7setsL sit

20 reps en cada ronda de  la tabata
4 rondas en L sit hold

12s all the way through.
Practiced L-sit progression, heel on floor, for 2 minutes 

M/42/6’2”/193 lbs 
14-15-14-14-13-13-12-12
107 total if math serves me
L-sits
3x10 sec on parallettes
1x1 min and 1x30 sec off bench

Goblet squats with 53# kb 
13 reps every round
As usual, started out easy and got tough the last feed rounds

M/57/6/2/177
Slightly modified...

Squats - For time - 10 rounds of 15 squats, with 10 second rest in between. Timer never started, so not sure of time, but all squats were unbroken. 

L-sit from floor - did 2 min total accumulated time as quickly as possible. finished in 4:50. Was able to hold first set fo 20 sec., second for 15 sec., then it rapidly deteriorated. Was down to 2 second sets/2 seconds rest for last minute, so lots of sets. 

All exercises in tabata intervals. 10-15 squats per set 1:00 rest @ 8 sets

Squats -15
L sit (rings) - 4

Air squats :139  and 6 for the L-sits on rings 

88 

32 / M / 5'9" / 140lbs

Tabata squats: 13-14-14-13-13-14-14-14 = 13/109
Hang tuck-sits 1 minute: 4 sets

I did hangs because my wrist is still injured, but then I did something weird to my neck while hanging and had to stop. Grrr...

110 with weighted vest
8 reps for l sits

13*8 tabata air squats
Vsit 2mins hold
wrist pain no LSit 

18, 18, 17, 17, 16, 15, 17, 17

6:35 to accumulate 2:00 of L-Sit using benches 

First day back after training for half marathon happening in one week. 

Tabata: 15
L-sit 4 sets. Rx

Worked out with CF Sage. 20 min amrap 
2 k row
50 box jump overs
200ft sled pull. 
W/ partner 

tabata squats 123 total

17

M/44/6'2"/185#

Rx'd 

Squats - 19 across

L-sit - 8 sets 

21
7, Tucked

13. 6 sets. Did 2 10 second rounds of l-sit and decided knee raises were more my speed today 

M/42/5'4"/148lbs.
17 for squats. 4 sets for l-sit

5 L sets
13min Reps, Tabata Squat

19-19-19-19-19-16-16-16
143 reps RX
M 42/1.78m/77kg

138 rx’d 

Lowest round of squats= 15. 
(15/17/15/15/16/15/16/16)

L-sits 6 rounds= 20s each

This work out was deceptive for sure.

Tabata: Lowest round was 14

L-sit: 4 Sets- I did a tuck hang from the bar. 

Score: 18. L-sit 4 rounds

19 and 4

Tabata, 20 per round. No time for L sits, need to do in pm.

Tabata score = 19
all other rounds were 20

L-sit score: 5
36s - 26s - 21s - 19s - 18s in about 4:30 total time

Tabata: 19 across

L-sit: 8 sets

Tabata squats, 19 reps each interval.  Pretty happy with that; haven't done high rep air squats in a while.

L-sit:  about 7 sets on a running 2-min clock, mixing L sits and bent knee sits.

Then shoulder press:
75#-10 reps
35# DBs:  8
85#:  5
35s:  6
85:  5
35s:  6

20 squats/round on tabata
6 x 0:20 on Lsit (parallettes)

Rxd 13reps each rd with empty barbell 2 reps on L sits

Newby again.  

14x14x14x14x10x10x10x10
3 reps for lists.

Does anyone else find it impossible to do this on the floor because their arms are not long enough?

54YOM 5’6” 218

Tabata squats

L-sit for 2 minutes in as few sets as possible (AFSAP)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest.

10 sets most under 5 sec
Low 14 squats most at 15

106 squats in total. 13 13 13 13 13 14 13 14 13. L sit on  2 chairs, 2 rounds: L-sit knees tucked 0:15, right leg straight 0:15, left leg straight 0:15, L sit 0:15

131 total squats. 17, 17, 16, 17, 16, 16, 16, 16.
L-sits: knee tuck on parallettes. 4 sets: 0:40, 0:30, 0:26, 0:24.

rx
13
left knee did not want to loosen up this AM
L-sits on rings
10 rounds to accumulate 2 min
knees straight, toes pointed-NOT at 90 degrees though.
m/49/175

At least 13 Air Squats, 2 x L-Sit Hold

안양공식인증지부 크로스핏힘 45세 180cm 90kg 강경택  21reps / 5set (30-30-25-21-14)

This one is simple but dirty! Here are some thoughts on this workout:
Tabata Air Squats- I will have nearly all of my athletes perform this section as prescribed. I will control athletes speed to allow for full range of motion and sound mechanics. In the rare instance that I need to modify the movement, I will utilize a band assisted air squat, to help accumulate reps, throughout a full range of motion.

L-sits: The main variations will be a tuck L-sit, an L-sit with one leg extended, and an L-sit as prescribed with straight legs. I will have athletes utilize a variation they can hold for at least 15 seconds on their first effort and attempt to accumulate the 2 minutes in 10 sets or less. There may be some instances where I need to reduce the total time to accumulate or modify the movement further. I will do so on an individual basis. 

Globo Scale: As Rxed.    L sits can be done on 2 boxes, 2 benches, rings, dip bars, paralletts, TRX, on the floor, or hanging from a pullup bar, rings, rope, or TRX (Grip Gainz!!!).   It's been pretty easy for globo goers and garage gym users here lately.

FYI... For tabata squats, you should walk funny at the end of this workout. 

Monica Reinagel sums it up nicely for those of us who get easily confused with all the varying recommendations:

"It’s also a good reminder that prescribing medications (or diets) in response to individual lab values is not ideal. Recommendations should always take into consideration a patient’s overall health, health history, lifestyle, age-adjusted risk factors and requirements, as well as other medications and conditions."

So what it’s saying is lower reps?

Champions Club Scaling Notes

RANT: 
Good lord the quads! Enjoy them while you can, for you may never see them in the same condition again. This is one of those that can make you say, “ok so is this the warmup?” at first glance. And taken half-speed, it definitely can be a good warmup. Taken full speed and this one will be rough, especially if going for max time each set on L-sits. Intermediate athletes know they are taking the step towards advanced when they can do this and understand how it’s completely sufficient as a stand-alone workout.

I SHOULD TRY THIS RX’D IF: I have the capacity to do a lot of squats in 20 seconds repeatedly. “A lot” can mean whatever you want, but somewhere in the 15-20 range is what I’d look to go no lower than.

ORGANIC SCALES:
Strength — any kind of weighted squats, and l-sits are fine
Stamina — I mean…
Endurance — adjust the intervals so you can splice in the l-sits between squat sets
Flexibility — lower than usual on squats, do l-sits on the ground, scale with feet or butt on the ground

NEUROLOGICAL SCALES:
Coordination — do squats with a bench in front of you and make sure your knees don’t touch it
Accuracy — hit the ball every time
Agility — fast air squats are plenty for agility
Balance — l-sits on rings

GROUP VERSION:  same except do like :40 on, :20 off for slower squatters

WARMUP:
This is your opportunity to practice things you suck at. Relatively low skill workout, not a ton of prep for positions and nothing will make you feel less miserable after.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Legs should be toast!