CFWUx1
7r +36 reps

8+3 RX

M/38/5’9”/195#

6 +10
compared to 6 + 29

5 rounds plus 10 reps 

5 rounds

@home, push-ups with hands on chairs and feet on ottoman

3 1/2 rounds

10 rounds 

6 rounds plus 38 reps. After the first round unbroken, I broke the pushups into 3 sets, then 4 sets after round 4 or 5. They still got tough by round 3. Final 20 was 4/4/3/3/2/2/1/1! Squats broken 23/17/10. Quads didn’t really burn too bad until the last set of 18 so I guess I was pacing myself.
Pushups and air squats stamina has always been a weakness for me. 

Last time 6R+7pushup

175/41/69”

subbed HRPU: 7 rds

5+60 Rx'd

Worst score from compared to's but probably best form push ups. 

M/34/6’/175#

7+13

5R + 24 reps

6 rounds + 51 reps rx’d

Rx 6R+28reps

M/43/6’3”/212
7 rds + 37 reps 

5 rounds + 5 reps
Quads burned! Felt like all squats! 😜

Rx M/44/78kg 
8 rounds +20 push up

46/ M/ 137 lbs/ 5’-5”
It’s been a while since I posted any results but I was drawn to the simplicity of this workout. 
The high reps of air squats add up. I thought I would feel the push-ups  evasive I did dumbell benching and KB snatches the day before but they were not too bad at all. 
I was happy with 8 rounds. Next time I will attack harder in the beginning. I was slower going at the start to not go too fast and burn out but I think that was a mistake. 

8 RDS + 8. Rx

8 rounds as RXd. 4 seconds left.

Squats were a burner. 

8 rds + 25 squats Rx’d

6R + 14 push ups (RX) 

cut it in half 10 pushups, 25 squats. 7 sets complete in 20 mins.

8 rounds plus 5 pushups.
tougher workout than I expected.

8rds + 20

181122: 7rds + 16

Goal
7R +65

Subbed
15 push-ups 
40 squats 
8R +15

6 rounds push-ups
5 rounds of squats - 6th round did 25

5 rds + 28 reps

RX: 7rds. + 50 reps

4 + 24

Rx : 7rd's + 6 squat) (55 squat tour 3)

https://youtu.be/XFw1s0TuCNo

RX
4 rds + 12 pushups

M/47/67”/180
RX
5+8 (9 rep improvement)

6 rounds + 12 reps

3 rounds

5 rds + 4 

Getting back into CrossFit & working out in general after nearly a year off... first time posting here. Home gym & trying to stay accountable. 

4 rds + 45 reps

Second day doing exercise.
8 sets of
Sets of 10 Push Ups
Sets of 20 Squats

M/53/5’9”/168, new to CF
 
Complete as many rounds as possible in 15 minutes of: 8 + 20 pushups
20 push-ups on dbs
50 squats

NOTES:

Reintroducing jump rope, but no single legs yet, still have heel pain.  Pain in left groin from overhead squats and swollen right wrist from falling yesterday - did pushups on dumbbells to take strain off of wrist

Complete as many rounds as possible in 15 minutes of:

20 push-ups
50 squats

SCORE: 5 rounds in 15' 44'' (5 rounds of PU + 35 squats in 15')

Did some additional rounds, totaling 150 PU and 300 Squats. PU are a weakness... still, nice WOD. 
5 km run in the morning 

M47/178cm/94kg
5Rds + 10

RX, 6 rounds + 50 reps

Rx'd 9+15

Squats were the limiting factor today.

Rx 6+49

M/42/200

7 Rounds + 29 reps - RX

Male/48/74kg
Rx 4rds
squats banded and slow, R hip tendinitis 

Rx...5 + 20/8

5 rounds.  1:46 left. Stacked 4 plates for depth of squat.  Lower back on fire more than legs.  Too much forward lean on squats?

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

5+16 - Rx (parallette push-ups)

AMRAP in 15min:
20 knee push-ups & 50 squats
5 rounds + 38
Last time was even 6 rounds at same scale

TUESDAY
201229
*Workout of the Day*
Complete as many rounds as possible in 15 minutes of:

20 push-ups
50 squats
____________
6 Rounds + 41 Reps

M/55/6’0”/185

15 min AMRAP:

20 hand-release pushups
50 air squats

8 rds + 20 HRPU + 6 air squats

M/45/185 Rx 7+30

M 50/190/6’
6+20.  Last time I got 7 rnds.  Darn it!

8rds + 55 reps Rx

*Full ROM Movements
Broke up Push-ups by 2x10 then 10& 2x5 as I fatigued 

Fun WOD!

5 +11
Whoop Recovery 74% - Strain 4.7
#TheCovidComback 
Just happy to be moving! Went unbroken on all the push-ups and air squats. Arms were recovered enough from the squats to stay unbroken on the PU and air squats just keep moving. Main focus was on breathing... ran out of breath super quick again today (no surprise) but during the air squats I really tried to time my movements with my breath. Seemed to help💪

#NoBodyCaresTrainHarder 

7 rounds 

36/195/5’9/M

6 rounds +  45 squats 

M/36/190
7R+4 reps 

Rx’d 
Today: 8 rds + 22 reps
181122: 8 rds + 20 reps
131128: 6 rds

8 rounds + 23 reps Rx
m/52/5'11"/200#	

34 / M / 5'9" / 137lbs

Warm-up:
Shoveling snow :)

AMRAP in 10 mins:
Push-ups x4
Squats x10

10 rounds

5 rounds + 45

We have a love affair with making risk assessments based on single lab values irrespective of the complex metabolic processes they might represent. 

6 + 43
Scaled to inclined push-ups and sadly enough my arms still gave out on me before my legs did haha. 
22/F

5 +23 SQUATS 

M39/6’0”/190

6 + 10.   QUADS

Rx 7 Rds + 6 push-ups 

Compare to: 7 Rds 

RX 7 and 29 Squats

32/M

M/39/5’10”/200

RX - 7 rounds + 54 reps

5 Rnd +25 Rps

5+20. PR is 5+20+25. 

5 + 51 @ RX

10 rds + 43

Rx 8 rounds + 24 reps

4 rounds plus 4 pushups 
M 53/68”/157 lbs 

RX
6 + 17

9 + 11

6+31

First two rounds of push ups were UB, which is really good for me!

6 rounds Rx 

8 rounds + 20 push-ups

181122:  7 rnds + 5 squats
131128:  7 rnds even

58/5’8”/160ish

4Rds +17PU
Hand Release Pushups

Rx: 6 + 34

M/40/160
Rx: 5

5 + 20

M/35/6’4”/268.5 lbs

5 Rounds + 26

5+69(nice) 

Definitely could have pushed harder, especially on the squats. Body weight metcons have never been my jam but I'm working to improve them. 

Did Squats prior, worked up to a heavy double, was supposed to be a triple of over shot, then did 3 back off sets of 3.

8 rounds plus 20

20 push-ups

50 squats

— completed 8 rounds, 20 PU, 5 SQ

4 Rounds + 32 reps

8 rounds + 20 push ups

9 rounds rx 
Male 46yrs 5’9” 156lbs

Dad warm up: 3, 2, 1 Go
9 rounds plus 10 reps

Tom: 6r + 51 reps Rx
Joe: 6r + 46 reps Rx

5 rounds + 39 reps Rx

M/28/6’1”/200

Day 1 for me. Arms in bulk.
3 X 50 squats 
3 X 20 pushups completed.
Knackered!🤣😀👍

RX 5+57

M/46/6'2"/185#

Rx'd 
6 rds + 20 + 30....8 reps more than compare to

i enjoyed this workout. About 9 months ago I could not do a push-up. Today I did 52. 
RX 2 rounds and 12 push-ups 
8day streak. 

RX
5+17 
M/43/175

5rounds on 5min and 2sec! Woho 

Rx 
8 rounds + 11 push-ups

Rx
6 rounds 
pr by 16 reps from 2013 compare to
M/50/175

Rx 5+20

RX：7R+65.
https://youtu.be/qKVfUigfgVk

6 Rds 40 Reps - RX’d

RX, 6 rounds +29reps

8rnds 8 pu

Did 7 + 51 I'm happy with the results because I didn't think I would do more than 4 rounds because my knees were burning

Did 10+67 I hate myself for missing 3 to get to the eleventh but nevertheless I'm quite proud with the results 

5 rounds
15.19 min 😅👍

•WARM UP
25 BW pulls ups, wide grip 
>>completed in 5 min
3Rds BW of :  
5 pull- ups
10 push-ups 
15 air squats
5 burpees
>>Completed in 15 min

•WOD 
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
>>2 Rds completed (BW)

5 + 52. Man did my quads really tighten up those last 2 rounds, especially on the push ups! Burner! 

5 + 48. This one was a mental battle in the squats. Probably could have kept a faster clip but I didn’t want to burn out. Got close at the end. 

Just staying real: I struggle with whether this rep scheme and volume is really ok for the knees. Was going to sub 30 ball slams for the air squats but decided to do Rx. Main site hasn’t let me down yet, so I shall trust. I know it’s seldom we do volume like this so I’m sure it’s ok. No pain today. Now for the cramped flight tomorrow...

Champions Club Scaling Notes

RANT
For the last two years and some change we've been "experimenting" with keeping the bodyweight mostly on the ball of the foot during a squat. I say experimenting like that because if you think about every single other athletic movement in the world being ball-of-foot, it doesn't seem much like experimenting as much as falling in line. Anyway, I really think that's the way to go. I use "lean back on the heels" as a cue sometimes if I see the heels pop up off the ground, but as far as technique goes, ball of the foot seems to have more skill-transfer and better control. This could be a ton of reps of practice for the ball of foot if you want to treat it that way.

WHAT ABOUT THE MOVEMENTS
Push-up - pushing at midrange (or you can think about it as a moving plank) done with probably not the strictest form standards and at a high volume where you'd have to stop at points
Squat - squatting at a high speed with a ton of reps, same stamina stuff as the push-up

WHAT ABOUT THE FORMAT
A simple and humbling way to test stamina in upper body pushing and squatting. Also a format that just about any level athlete will get something out of.

TECHNIQUE SCALE
AMRAP in 15 minutes of:
8 burpees
16 wallballs

CONSISTENCY SCALE
As is

INTENSITY SCALE
8 rounds as listed, rest as needed between rounds. Record fastest single round.

MY STUFF
Did this as a team workout with Mrs. Gloria. For being 78 years old her ability to follow directions was actually... not that great... but we'll work on it. We counted total push-ups combined while the other person did a set number of squats (I did 50 and she did 20). She switched to 10# floor press after a few rounds because her wrists were bothering her.

GENERAL FEAR LEVEL: 6