CFWUx2
8r +5t2b

9 rounds + 4 sit-ups. 5 strict l pull-ups, 10 abmat sit-ups, 15 supermans 

8 rounds plus 2 reps rxd. One more rep than last time. Last time I believe I went with a tuck through the middle of each ttb/ not straight legs. This time my legs were straight on all reps. Had to break the 5 after round 4 or 5. The rest unbroken. I set the ghd to 11 so I didn’t have to change it between exercises. This made the ghd sit-ups harder...and no breaks for the first 4-5 rounds led to some serious difficulty maintaining midline stability there. 

178/41/69”

5 Rounds Not For Time 

5-10 Strict Toes to Bar 
15-20 GHD Sit Ups 
20-25 Hip Extensions 

7 rounds (toe to ring, weigthed 10 kg sit ups, good morning 27 kg)
191203 - 7 rounds+15 rx’d 

7+5 T2B.  Don't actually have a GHD so we use a mat draped over a box which does pretty well

M/34/6'/175#

7+1 Rx

11 rx

7R (CFHIM 46/93kg)

M/41/140lbs

8 + 3 RX

I don't remember rounds :/
~8-10ish

Knee raises as high as possible (between chest and armpits)
Ab mat sit ups
Banded pull throughs - green band I think.

F/24/5'5/140
CrossFit AFK

M/25/5'8"/160lb
CrossFit AFK

7+2 - Rx

Pulled a gluteus medius a bit last week on C&J day. So held this for today, Friday 201106 (rest day).
STRICT Rx: completed 7 rounds + 14 reps

I stayed focused on slow and steady AND STRICT -- no kips, no cheats, no gravity, no momentum -- through every rep of every exercise.

9 rounds + 5 reps = 275 reps Rx 
Compare to 191203: 8 rounds + 11 reps = 251 reps
m/52/5'11"/200#	

12 rounds + 6 rep 

Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Toes to bar - pulling from the hips with an exaggeration on the pike shape
GHD sit-up - pulling from the hips with an added emphasis on rigid midline
Hip extension - pushing from the hips with an added emphasis on rigid midline

WHAT ABOUT THE FORMAT
2 pulls and 1 push, only with the lower body instead of the upper body

TECHNIQUE SCALE
Extend to 25 minutes, sub 10 kipping toes to bar, cut range of motion on toes to bar and GHD sit-ups to keep rhythm, don't worry about rounds

CONSISTENCY SCALE
Double reps

INTENSITY SCALE
5 rounds for time of:
15 kipping toes to bar
15 squat jumps (high as possible)
Run 400 meters

MY STUFF
8 rounds as ex'd except I used rings instead of the bar because they were closer to the GHD

GENERAL FEAR LEVEL: 5

Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars knees to elbows 
10 GHD sit-ups ghd
15 hip extensions ghd 
6 rds

I ran a marathon in the morning, so I chose scale.

8 rds +5

15 min AMRAP 
5 kipping T2rings 
10 GHD sit ups
15 hip extensions
5 rds+ 19

M/55/185/6’0”

15 min AMRAP
5 strict T2B
10 GHD situps
15 hip extensions (w/ 20 kg barbell)

10 rds + 1 sT2B

6 rounds Rx

Same thing. Comments not working

M/27/204lb/6’1”

Comments in main section not working. Sc to same as 12/3/19 6+5/10/-. K2e/abwheel/bench back ext

Today 7+5/10/-