CFWUx2 10*45*2+1c 10*95*2+1c 10*135*2+1cl 1*135cl,157,179
33:35
179lb

9:08. Sub butterfly sit ups and DL @95kg. Knee and shoulder injuries.

Single unders x2
reg sit ups
185# clean
15:42

19:29. 2x singleunders, 165# power clean

16:24 with 205lb. cleans. Otherwise as rx’d. FUN WOD. Normally ghd sit-ups get crazy hard with this rep scheme after the first round but I didn’t really tire too badly with 2-3 strategic breaks each set.  Didn’t do Nasty Nancy because friendly Fran and Damn Diane crushed me. 63 thrusters with 50lb dumbbells were too much for my legs and 45 deadlifts at 315 was too heavy for my CNS. Still not 100% and needed an extra rest day since I couldn’t imagine doing 75 overhead squats yesterday, and my goal is to thrive, not simply survive! 

180/41/69”

12:20
sit ups
100 kg clean 

scaled 185# Clean and SU on roman chair: 13:53

Made some beginner substitutions for at home-
2x single unders instead of double unders
Weighted sit-ups instead of GHD sit-ups (24lb)
Weighted dumbbell  cleans instead of barbell cleans (24lbs)

200920 WOD- 17:03
100 single-unders
50 weighted sit-ups
5 cleans
80 single-unders
40 24lb sit-ups
4 cleans
60 single-unders
30 24lb sit-ups
3 cleans
40 single-unders
20 24lb sit-ups
2 cleans
20 single-unders
10 24lb sit-ups
1 clean
*used 24 lb dumbbells for weighted exercises

For time: (18:17)
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean
♀ 185 lb. ♂ 275 lb. (150 lb. should have been 200)
Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.

Double unders and cleans went unbroken 

GENERAL WARM-UP

Perform 50-ft of each movement:
High knees
Butt-kickers
Side shuffle
Carioca
Backwards running
Bear crawl
Crab walk
Toy soldiers

SPECIFIC WARM-UP

Double-under
40 single-unders
5 sets of 3 single-under jumps + 1 double-under jump (no rope)
5 sets of 3 single-under + 1 double-under
4 sets of 5-15 double-unders (or attempts)

Sit-ups
2 sets of 15-sec. hollow hold + arch hold
2 sets of 10-sec. hollow rock + arch rock
1 set of 10 slow and controlled sit-ups
1 set of 7 weighted sit-ups (25-15lb dumbbell)
1 set of 7 GHD sit-ups

Clean
Perform the following with an empty barbell. 3-5 reps of each step:
Deadlift to mid-thigh
Deadlift + shrug
Muscle clean + front squat
Hang power clean + front squat
Power clean
Squat clean

Practice round:
2 rounds of:
10 double-unders
5 sit-ups
1 clean

Scaled
hops
swiss ball sit ups
123lbs cleans

16:27

M/34/6'/175#

11:25
50/40/30/20/10 DUs
25/20/15/10/5 GHD
Power cleans at 225#

Subbed to 95 lbs. And situps 
10:13 

(Sunday) Walked the 1/2 marathon course w/ buddy 3:26:37 avg 15:46/mi
covered a marathon in two days.  😅

DUs
Hollow Rocks
Cleans - 135lbs

11:43

※Scaled  85lbs
50 DU
25 AB sit-ups
5 cleans
40 DU
20 AB sit-ups
4 cleans
30 DU
15 AB sit-ups
3 cleans
20 DU
10 AB sit-ups
2 cleans
10 DU
5 AB sit-ups
1 clean

9'32

Scaled weight to 185#

15:39

I did 22:00 min . Cleans 100kg. Today abs very pain))

Did this yesterday with a regular rope, GHDs and 205#
14:30 

Used 185# PCs

18:06

I liked it more weight next time

10:32 s
15-12-9-6-3 GHD sit ups
85# clean

F/24/5’5/140
CrossFit AFK

50-40-30-20-10
Double Unders
GHDs
5-4-3-2-1
Cleans, 205#
19:52
Male, 37/5'5/185lbs

M/33/5'10"/185

13:05 (sc) - full sit ups, 185# 

listened to the advice in the video.....and checked the ego 
100 S/U
25 GHD Sit Ups
5 Cleans 165#
90 S/U
20 GHD Sit Ups
4 Cleans 165#
80 S/U
15 GHD Sit Ups
3 Cleans 165#
70 S/U
10 GHD Sit Ups
2 Cleans 165#
60 S/U
5  GHD Sit Ups
1 Clean  165#
10:15
56/M

16:03
2x SU
Rx GHD SU
75# cleans 

50-40-30-20-10

Double under 
Straight leg abmat sit ups 

5-4-3-2-1
Cleans 225 

11:36 

35/195/5’9/M

Scaled
Single unders
Butterfly sit ups
Clean @ 50kg
15.41min 👍😅

17:55 (straight leg sit-ups, 185# cleans)

Scale to 1/2 the reps of GHD-SU and 185-lb cleans
11:27
m/52/5'11"/200#	

Sc to 2xSU/185#/anchored situps
24:05

Through the set of 40 GHD sit-ups, with 255 lbs, in 20:32

Time: 21’23”
cleans @80kg

16:52
subbed tuck jumps and 50# dbs squat cleans

Scaled/subbed:
2x single unders
straight leg ab mat sit-ups. Reps Rx 
155lb cleans. Reps Rx 

12:35

dubs, abmat sit-ups with 10# medball, 135# power cleans - 12:24

Jakcie
2x singles, abmat sit-ups, 55# power cleans - 14:08

Subs/scale:
7 to 1 SUs sub for sets 2 and 3. 
incline sit-ups.
3 to 1 scale 2x45# DB cleans.

14:34

20:37. Reps and GHD sit-ups Rx. Scaled DU to 2x SU, and cleans to 115#.

11:15 
Abmat sit-ups and 185 lb cleans

Globo/home scale:  Sorry for the sporatic posts, work issues.  Elites (regional levels and above) as rxed.  "Rxed" athletes cleans at 155/225, heavy rope DU, 1/2 the GHD situps.  intermediate do Annie with 135/185lb cleans, standard Double Unders and Abmat situps.  Scaled 85/135lbs, double unders, abmat situps.  Beginner 1/2 annie, 65/95lb cleans, single unders, 1/2 the abmat situps per round.   Standards taken from Wodapalooza divisional standards. 

Home workout with limited equipment do Annie, with dumbbell cleans 10-8-6-4-2 35/50lb dumbbells, after the corresponding round. 

M 50/190/6’
No ghd so I subbed ab mat sit-ups.  Scaled weight to 185.  9.13.

M/24/5'8"/160lb
CrossFit AFK

19:43 - Sc (225lb)

Scaled to women’s weight, 185 lb.  Time – 13:24.

This went pretty well, but I had at least one hiccup in every set of double-unders except the set of 10.  First clean after 50 DUs – well, let’s say the back just felt like a noodle.  Even at the women’s weight, all but 3 or 4 of the girls beat this time at the CrossFit Games yesterday…wild!

47m/5'10"/180

17.13 @ 155  + abmat SUs

JonNYC 52/5'11"/180#/xfit since 6/08

Intermediate scalding per CrossFit training 50-40-30-20-10 DU’’s
25-20-15-10-10 GHD
cleans 172.5
19:57
Cali.

14:57 @185lb

Male 50yo/180cm/79Kg
DU Rx'd 
GHD Rx'd 
5 4 3 2 1 Bar 165lbs 75Kg
14:20 
North of Italy 

135lbs cleans, Rx reps, 24:11

Very disappointing. I set the GHD length wrong ... I blew a shoelace ... I just couldn't sustain any rhythm. SUX because regular Annie (< 7) is my best benchmark. I agree with the video: GHDs murder cleans.

Scaled
Double-unders 50-40-30-20-10
GHD sit-ups 44-33-22-11-10
Cleans @ 165lbs 5-4-3-2-1

17:31

13:16
2x single Unders 
Rx reps- incline sit-ups (10# ball overhead)
Rx reps- cleans 95#

Scaled to 
DU
Abmat sit ups
155# cleans (pwr)
reps as rx
16:48
m/50/175
Hope to make up Nasty Nancy on Monday

box jumps on tractor tire
sit-ups on tractor tire
clean with 75lbs
17:13

Scaled weight to 135# and subbed straight leg abmat sit-ups for GHD (equipment limitations). Reps as Rx.
12:36

5 days straight hurts.

225lbs Clean：19'18''.
https://youtu.be/TW-Vpradx4A

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Double under - jumping, elasticity, a little extra accuracy
GHD sit-up - pulling from the hips, rigid midline, core-to-extremity
Clean - jumping, squatting, heavy weight, change of position/shape

WHAT ABOUT THE FORMAT
I am really hesitant to say this, but it seems regular Annie has not really stood the test of time as a benchmark workout (along with 30 muscle-ups for time). The community adapted pretty quickly to double unders and it became a test of transition time and sit-ups. While it's still a test for me, better CrossFit athletes could probably use that as their warmup. So they made this thing.

TECHNIQUE SCALE
As is, lose the timer and cut 75% of the ROM for GHD sit-ups and dial in on the kick of the legs first

CONSISTENCY SCALE
As is, rest between exercises so all sets are unbroken.

INTENSITY SCALE
Maybe something like:
5 rounds of:
50 double unders
5 cleans
then practice GHD sit-ups in the warmup

MY STUFF
I kinda coasted through this one. Forgot my time. I tried to keep my butt squeezed on double understanding because Kelly said it was better. I did regular sit-ups. And I did 205-lb. power cleans.

GENERAL FEAR LEVEL: 7