CFWUx1
6+20+9+11+8=54
1 min rest

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Thanks for sharing.  Impressive it can be that fast. 

subbed BPUs and KTEs for row and sit-ups, respectively

3+14+5+7+4 = 33

(next time, try +1 on push-ups and KTEs)

46. 9 sdlhp, 13 squat, 4 strict ring pulls, 8 strict pushups, 13 sit-ups

row - 7
squat - 16
pull ups - 4
push ups - 7
sit ups - 10

44

Row: 55 cal
Squat: 97
Pull-ups: 33
Pushups: 59
Sit-ups: 71
315 total reps

Skipped due to a plumbing emergency. Shoulders welcome the extra rest for the handstand “marathon” coming up. 

M/31/5'9/175

Row: 5
Squat: 14
Pull-Up: 4 (strict)
Push-Up: 7
Sit-Up: 6 (strict)

Row 7
Squats 20
Pull up 7
Push-up 11
Sit-up 11

Total 56

8, 19, 8, 10, 12 = 57

468 reps Rx’d

Rows - 3 
Squats - 15 
Pull up - 5
Push up - 6 
Sit up - 6 

Total: 35

39F.  Completed 5-17. 

Row-5cal  (50 total)
Squat - 15  (120 total)
Strict pull-up- 2 (20 total) 
Push up - 6 (58 total) 
Abmat - 15 (120 total) 

M48/170
Row - kbs 35lb 11 reps
Squat - 13
Push up - 6
Pull up. - mountain climbers 10
Sit-up. -8

5-20-5-7-11

Made up on 5/15. Rows 6, squats,20, pull ups 6, push ups 10, sit ups 12. Total 54. 

Completed 2019-05-15
Row - 6, squat - 11, Pull-up - 3, push-up - 5, sit-up - 7
Didn't keep track of the total

5 - 18 -10 - 15 -12 : 60

Row- 6
Squat- 11
Pull-up- 5
Push-up- 6 (from knees)
Sit-up- 8

First 2 rds of pull-up with purple band. Remaining rds kipping singles w/ no band.

Sub bike for rows and had a hard time getting accurate reading on calories
Bike: 3,3,4,5,5,4,5,5 (could easily have done all 5's)
Squat: 8 x 12 (doubt 13's were possible today)
Pull-up: 8 x 5 (couldn't do more)
Push-up: 7x7, 5 (damn that last set!)
Sit-up: 8 x 8 (doubt that 9's were possible)

Row = 6Cals
Air Squats = 17reps
Pull-ups = 3reps
Push-ups = 6reps
Sit-ups = 10reps
Total = 374reps

Row: 4, squat 16, pull up 8, push up 8, sit up 9

Row-8, squat-18, pull up-7, push up-9, sit up-9 total 51

Rx’d 
Row: 8 cal
Squat: 18
Pull-ups (kipping): 8
Pushups: 11
Sit-ups (unanchored): 10
Total of lowest reps: 55

43/6'3"/200
7, 13, 3 (strict), 10, 10 (unhooked) = 43

Okay I think I do understand what Tabata is now. 
First I thought 1 set row of 20 sec and then rest for 10 sec. Then 1 set squats of 20 sec and then rest for 10 sec. 
Now I understand it is 8 sets of 20 sec workout and 10 sec rest in between. Then rest 1 minute.
Stage 2 is 8 sets of 20 sec squats and 10 sec rest in between. Etc. Etc. Etc.

Correct me if I'm wrong.

Row-56
Squat-82
Pull-Up-33
Push-Up-55
Sit-Ups-64

squats 16
row 10
pull-up (strict) 3
push up 6
sit up 12
total reps 370

No access to pull up bar or rower

103 - squat (12-14 range)
46 - push-up (5-10 range, last 6 sets at 5)
39 - sit up, butterfly no abmat, sit-ups started going out on set 6 (2-1-1)

7-16-5-8-12=48 rx’d 

Row - 6
Squats - 18
Pull-ups - 3 (strict)
Push-ups - 13
Sit-ups - 8 (GHD)

48 total score

Row: 7
SQT: 18
Pull-up: 3
Push-up: 6
Sit-up: 10
Score: 44  Total reps: 476

M/56/6'2"/178
Row - 5
Squat 12
Pull up 6
push up 7
sit up 9

6 reps off PR in 2012. Squats accounted for most of the deficit.

row 5; squat 17; pull-up 7 (120lb assist); (dips 120lb assist) 8; sit-up 7; Total 44

Fiance: row 8; squats 16; pull-ups 6; push-ups 8; sit-ups 10; total 48

Rx 
5+ cal. Row
14-15 squats
2-7 pull-ups w/blue band
5-15 push-ups 
7-8 decline sit-ups 

333. subbed bike for row.

5,13,7,7,8
T=38

Row: 5
Squats: 17
Pulldown: 7 (40kg, 2x33kg, 5x26kg)
Push ups: 5 
Situps: 10
Total: 44

6+19+8+7+9=49

Rope instead of Row 483 / Sq 184 / Pull up 108 / Push up 106 / Sit up 102 

M / 43 / 5’9 / 161lb
row 56
squat : 163
pull up : 46
push up : 103
sit up : 73
total : 441

I guess some are only doing 1Tabata=8rds.

12, 7, 7(trax pull ups, 1@0),7, 6

No rower
Sprint 100mx8 5min
Squat 14x8
Pull up 10-10-8-8-6-6-6-6
Push up 10x8
Sit up 12-12-12-12-10-10-10-10

Row 12 cal
Squat 14
TRX PU 10
Snake push up 9
Sit up, dumbbell assisted 7

52 score

Total 52
9 row
19 airsquats
6 pullups
8 pushups
10 situps

Row - 6
Squats - 20
Pull Ups - 5
Push Ups - 12
Sit Ups - 11
No Kipping
Total = 54

rx
5
11
5
8-strict 
8
37 total
compare to Jan 11 2015
was 30 total
m/49/175

Burpees: 6
Squats: 17
Pull-ups: 6
Push-ups: 14
Sit-ups: 13
Total: 56

Row 7
Squats 18
Pull-ups 5
Push-ups 12
Sit-ups 12
Total 54

150111:  7, 17, 7, 14, 11 = 56

56/5'8"/160#

40 reps Rx+ (GHD sit-ups)

8 + 13 + 7 + 5 + 7

Burpee- 6
Squat- 13
Strict Pull-up- 2
Push-up- 6
Sit-up- 8
Total- 35

Row: 8 cal
Squat: 14
Pull-up: 6
Push-up: 11
Sit-up: 10 Rx 

Row 6
Squat 18
Pull-ups 6
Push-up 7
Sit ups 10
Total 47

Jackie 
Row 5
Squat 10
Ring row 9
Push ups 6
Sit ups 5
Total 35

Newby.   Was doing good till pull ups.  Had to skip one set.  Same for push I ps.  This one was hard

260 6'4" 50.  

7-14-9-8-12
Tot=50

51 reps  rx

4/18/6/7/10=45total

41

Subbed elliptical machine Level 12 in place of rows. Sit-ups via ab-mat.

3.3 + 17 + 7 + 10 + 10 = 47.3

Should have set resistance higher to rack up more calories. 

M/44/6'2"/185#

Rx'd 
Row - 7.  same as last time
Squats - 17.  same 
Pullups - 10.  2 reps better
Pushups - 7.  1 rep less
Situps - 10.  3 reps better

Rx’d.  Gross
6-15-5-5-9=40

Pushups burn-out early.

54 YOM 5’6 215

Assault Bike
Rest 1 minute
Tabata squat.     14
Rest 1 minute
Tabata pull-up.     6 scaled after 2nd set.  Assisted band
Rest 1 minute
Tabata push-up. 4
Rest 1 minute
Tabata sit-up.      7

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

Subbed CrossFit Linchpin WOD:
1 Hang Power Snatch EMOM 30 min. Built up to last 4 reps at 85 lbs.
Then completed: 3x10 alternating leg pistols. Was able to complete to full depth for the first time but while holding a 4 lb. medicine ball.
Finished up with 5x5 Toes to Bar Rx all reps (a first for me). With T2B and pistols there’s no doubt the scales, L-sits, etc. have really helped improve my strength and flexibility.
Happy Mother’s Day for tomorrow!

6-14-3-5-8

Row - 6
Squat - 17
Pull-ups - 6
Push-up - 12

No sit-ups, no good for the back

Total - 41

Tabata burpee 4x7+4x6=52
Rest 1 minute
Tabata squat 17+7x15=122
Rest 1 minute
Tabata pull-up 14+2x10+8+2x7+2x6=68
Rest 1 minute
Tabata push-up 4x20+4x16=144
Rest 1 minute
Tabata sit-up 8x10=80
Tabata score: 6+15+6+16+10=53
M 42/1.78m/77kg

I don't understend the wod

안양공식인증지부 크로스핏힘

Row 7, Squat 16, Pull-up 8, Push-up 12, Sit-up 8, Total = 51

강경택 45세/180cm/90kg 

Champions Club Scaling Notes

RANT: 
Stamina is going to be the name of the game for most people here, and I definitely don’t think that’s a bad thing, even if the intensity suffers a bit. I think having stamina helps us prolong having to dig to that dark place earlier than usual on benchmark workouts. This workout gives us a chance to work on stamina for just about any major movement pattern we need except for jumping (though we’ll probably sub running for rowing). I also hate sit-ups; I don’t know why, but I’m really bad at them. Just wanted to make that a point.

I SHOULD TRY THIS RX’D IF: I have a rowing machine and I am looking for stamina

ORGANIC SCALES:
Strength — do inverse tabata (10 on and 20 off) with dips, hspu, weighted pull-up, row, and ghd sit-up
Stamina — have you ever done tabata push-ups?
Endurance — either jump from exercise to exercise after ach 20 seconds or do it like every two. Basically take muscle failure out of the equation
Flexibility — low on squats, high on pull-ups, push-ups on plates or dumbbells, etc.

NEUROLOGICAL SCALES:
Coordination — the rowing/running and kipping pull-ups emphasize rhythm and cadence
Accuracy — aside from range of motion standards, game it and try to get even reps on each set
Agility — fast as possible on the individual reps and some kind of shuttle run sub for row
Balance — pistols, ring push-ups, and ring pull-ups subbed in and add time to those stations

GROUP VERSION:  as is but running instead of rowing, and Ricky Reps on pull-ups

WARMUP:
Jump rope — always
L-sit — coach says so
Handstand — spend some time upside down
Squat — loosen up the hips
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  7. The row/run at the start makes this worse and rest station might help you go harder.

Globo scale:  if no rower, sub in burpees, sdhp, or kb swings today.  Otherwise  as RXed. If no pullups bar sub sdhp. 

This workout is a very challenging stamina test. The majority of my athletes will be able to complete as rx’d. I will likely only scale athletes that cannot perform a particular movement as prescribed. 

Row: No scaling needed today.
Squats: Nearly all of my athletes will be able to complete this movement. If needed, I will modify the movement to a band assisted squat variation.
Pull-up: For athletes than can perform even a few pull-ups, I will have them attempt this movement as prescribed, unless range of motion starts to suffer. For those that cannot currently perform pull-ups, I will modify the movement to a ring or supine bar row to provide some variance to my previous pull-up modifications. 
Push-ups: If an athlete cannot perform push-ups I will have them modify the movement to an incline push-up variation today. 
Sit-ups: Nearly all of my athletes will attempt this movement as prescribed. If a situation presents itself where an athlete cannot perform a sit-up, I will have them use their hands to push off the floor or utilize post to pull on with the arms to assist them throughout the range of motion.  

Intended Stimulus
.
First thing you see here is intensity, of course. But go beyond that. This is really a test of discipline. If you need one objective today let it be this one: commit to work the whole 20 seconds of each interval. In order for that to happen you need two things: scale pull-ups and push-ups well so that you don't hit failure, and don't go out drunk on the first sets. After that, it comes down to your grit. This is one hell of a workout; if you do it right it will feel like a true mdfking achievement. 


ENJOY!


Option 1 (Scale Up)
Tabata row
Rest 1 minute
Tabata back squat (empty barbell)
Rest 1 minute
Tabata chest to bar pull-up
Rest 1 minute
Tabata weight vest push-up 
Rest 1 minute
Tabata GHD sit-up


Option 2
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata bench push-up
Rest 1 minute
Tabata sit-up (anchor feet with dumbbells)