CFWUx2
8 20s 20s 8 10

Box jump: 80
L-sit: 16 
handstand hold: 131
Sit up: 73
Lunge: 107

407 Rx'd

72 box jump
82 sec L- sit
2min HS hold +1:04min HS Hold Free
79 sit-up
126 lunges

33age/71kg/1,74cm

jumps (21”) - 58
l sits - 101
handstands - 92
sit ups - 71
lunges - 78

Quite a few days late on this one.

M/42 / 75kg / 1.7m
I only have a 30" box (picnic table) so numbers on box jumps a bit lower.
7 (56)
10s (80)
Handstand almost made 20 per round and then had 2 poor rounds of 16 (152)
Sit ups 9 (72)
lunges 14 per round 112

Rx’d plus on some movements: L-sit on floor, freestanding handstands, strict unanchored no-abmat sit-ups, walking lunges. PR on some things. 

100 box jumps (89 last time)
80 L-sit seconds 2x5s holds ea (85 last time)
88 seconds free handstand (:14 for longest)
84 sit-ups (71 last time w/abmat)
142 walking lunges (126 last time)

This felt tougher than last time. Probably because I really wanted 100 box jumps, and haven’t been working on L sit and handstand as much as we used to. Did this out of order because my hammies 
and adductors are still sore from front squats on Friday. Skipped saturdays workout -too low on sleep. Kept waking up at 3-4am! 

177/41/69”

M/35/6’/178#

20" box jumps: 88
L-sit: 1:06
Handstand hold against wall: 2:20 total
Sit-ups: 82
Walking lunges: 140

64 - Tabata box jump, 16/20-in. box
130 -Tabata L-sit - scaled to knees tucked
144 - Tabata handstand hold
83 - Tabata sit-up
95 - Tabata lunge

Tabata box jump, 16/20-in. box
Reverse Tabata Tuck-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge

Total reps: 383

M/25/5'8"/155lb
CrossFit AFK

600 reps (tuck l-sit on parallettes.) 

5/23/2020: 68/118/118/80/86 = 470 reps
Today: 67/126/129/81/92 = 495 reps

20" BJump: 11/10/7/7/8/8/8/8 - 67
List tuck: 15/14/18/15/15/15/17/17 - 126
Wall HS: 15/14/17/19/13/20/15/16 - 129
⚓ su: 9/11/11/11/10/10/9/10 - 81
Lunge: 14/12/12/11/11/10/10/12 - 92

Subbed L - sit for hanging L, 10s on, 20s off. Handstands against wall.

Box jumps- 79
L-sit- 48 s
Handstands-154s
Sit-ups- 105
Lunges-65? Lost count. 

Tried jumping lunges at first and boy was that a mistake. Not my best stuff.

Mistakenly did 24” Box Jump, subbed L-sit drill and Handstand against wall

BJ: 7-7-5-6-6-5-6-6 = 48
SU: 8-9-8-8-8-8-8-8 = 65
Lunge: 8-10-10-9-10-11-11-11 = 80

42 / 6’0 / 195

41yo/m/5’7”/150lbs
Box-j = 13,12,12,12,13,13,13,12
L-sit = 8,8,8,6, elevated = 10,10,10,9 (seconds held)
Handstand hold = 18,20,20,20,18,18,18,20 seconds held
An-mat Sit-up = 10,10,10,10,10,9,9,9
Forward lunge = 12,13,14,14,14,14,14,14

Box jump 95rep (13/12/12/12/11/11/12/12)
L-sit 65sec (10/8/9/9/8/7/7/7)
Handstand hold 160sec
Sit-up 79rep (11/10/10/10/10/10/8/10)
lunge 109rep (11/14/14/14/14/14/14/14)

BJ: 7,7,7,6,6,6,7,6=52
Knee raise on rings: 10x8=80
HS hold: 10x8=80
Abmat heels on floor: 9,8,8,8,8,7,8,8=64
Lunges: 9,9,9,10,10,10,10,10=77
=353

52 Box Jumps - 160 sec. Floor L-Sits - 160 sec. Wall Handstands - 40 Sit-Ups - 71 Lunges

Tabata box jump, 20-in. box - 81
Tabata L-sit - 105
Tabata handstand hold - 140
Tabata sit-up - 105
Tabata lunge - 105
536 total reps 

No box, so I did bench jump-overs.

BJ: 71 (8-8-8-8-9-9-11-10)
L-sit: 80 (reverse tabata, 10” on, 20” rest):
HS Hold: 160
Sit up: 109 (14-14-14-14-14-13-13-13)
Walking lunge: 113 (13-14-14-14-14-14-15-15)

77
50
73
104
136

Tabata box jump, 20-in. box - 54
Tabata L-sit - 75
Tabata handstand hold - 80
Tabata sit-up - 77
Tabata lunge - 65

60 Box Jumps
80 sec L-Sit (inverted TABATA)
160 sec Free Handstand Hold on P-Bars
93 Sit-Ups
129 Lunges
total: 522 

64 box jump
160 modified l-sit hold. (Legs bent)
160 handstand hold
81 an mat sit ups
101 lunges. 
566 total

M/42/6'0/205
Rx
80 box jumps 
126 L-sit
134 HS hold on wall
89 ab mat situps 
107 alternating lunges in place 
Total = 536 (previous 481)

Beginners option
9/9/9/8/8/8/8/8
20/20/17/17/15/15/15/15
20/20/20/20/20/20/20/20
8/8/8/8/8/8/8/8
8/9/9/9/8/9/8/8

83 box Jump
10"on -20" off L-Sit
10"on -20" Handstand 
96 Sit-Ups
128 lunges

BJ 10-10-10-10-9-11-10-10
L Sit (Tuck) :12-:13-:15-:10-:10-:16-:03-:13 (1:31)
HS Hold (wall) :13-:20-:20-:20-:20-:20-:20-:20
Sit Up 13-12-9-11-10-10-11-9
Lunge 12-12-12-12-12-12-12-12

47 Box Jumps. 
160 Sec. L sit . 
160 Sec. Handstand Hold. 
70 Sit Ups. 
98 Lunges. 

56 box jumps at 24" (did box jumps yesterday)
120 sec handstand hold
130 sec bent knee L sit holds
89 sit ups
89 lunges

Not a fresh day

Did right after the 5-5-5-5-5 squat workout

48 box jumps
48 seated leg raises (ouch!)
reverse handstand Tabata (10s on 20s rest)
78 sit ups
98 lunges 

Did this at home:

squat jumps: 80

sitting L-sit: 123s

Push-up position plank: 160s

sit-ups: 60

lunges (l/r = 1): 50

M/55/6’1”/180

”Alotta Tabata”

Box jumps (20”): 98 reps
L-sits (paralettes): 121 sec
Handstand hold (against wall): 160 sec
Situps (Butterfly Abmat): 100 reps
Lunges (alternating): 110 reps

Rx (masked) Total: 589

59/M
RX

Tabatas

Box Jump(20”) 
10-11-10-11-11-11-10-10
L-Sit(hold on ground)
20/10-20/10-20/10-10/20-10/20-10/20-10/20-10/20
HS(against wall)
20/10-20/10-20/10-10/20-15/15-15/15-15/15-15/15
Situp 
12-12-11-11-11-11-11-11
Lunge(jumping)
17-21-18-14-16-14-12-16

*those lunges were killer for me

BJ: 70
L-Sit - Knee Tuck: 90 sec
Handstand - wall: 91 sec
Sit-ups: 80
Lunge: 102

Box Jump - 86
L Sit - 108
Handstand hold against wall - 160
Sit ups - 89
Lunges - 104

RX: 9 box jumps each round on a 24 inch box, 10 second L-sits and 20 second rest, handstand holds unbroken, 10 sit-ups each round, 13 lunges each round.  Great workout! I love Tabata style workouts!

Tabata box jump, 50 cm bench: 52 reps
Tabata tucked L-sit: 8x 20'' hold, 10'' rest
Tabata wall-facing handstand hold: 4x 40'' hold, 20'' rest 
Tabata Abmat butterfly sit-up: 45 reps 😲 
Tabata lunge: 86 reps

--
Tuck holds and HS did something to me... could barely string 6 sit-ups together afterwards... 😫
Box jumps were hard after yesterday's squatting  
Great WOD though, intense and full of variety 👍
1 km run and L-sit drills as warm-up 
7 km hilly run in the morning 
 

Tabata box jumps(16"): 65
Tabata L-sit(secs): 123secs
Tabata handstand hold(secs): 160secs
Tabata sit-ups: 79
Tabata lunges: 114
Total: 541

50 box jumps 20”
80 L sit on rings (reverse Tabata)
160 Handstand holds against a wall
66 butterfly sit ups with ab mat
58 lunges holding 25# plate over head
Total 414

BJ 72
L sit 138sec. 
SP hold 93sec. 
unanchored sit-ups 80
Lunge 96
Total 479

514 reps/seconds Rx

Box Jump: 10-10-10-10-10-10-10-10 = 80
L-sit (parallettes): 15-15-12-12-12-10-10-10 = 96
HS-hold (against wall): 20-20-20-20-12-15-15-15 = 137
Situps (abmat, unanchored): 12-11-11-11-11-11-11-11 = 89
Lunges: 14-14-14-14-14-14-14-14 = 112

200523 was 78-106-137-80-108 = 509 reps Rx 
m/52/5'11"/200#	

Tuck Jump (no box - cleared 20" easily): 81
L-Sit hanging from pull-up bar: 96
HSH heels to wall: 110
Straight leg Ab-Mat SU: 79
Lunge: 104

Then 2.75mi run this afternoon. Had to take advantage of the rare sunshine and nice temperature.

No compare-to data recorded, but pretty sure this was a mixed bag of results.

5-5-5-5 deadlift
265-275-275-265#

Rib strain wouldn’t allow L-sit or HSH, so
70 BJ (20”)  (9-9-8-8-9-9-9-9)
106 anchored sit-ups, hands behind head:  (13-12-13-13-14-13-14-14)
101 walking lunges (13-13-13-13-12-12-12-13)

200523:
66 BJ
78 Sec L-sit
96 SU
94 Sec HSH
96 lunges

58/5’8”/160

20” BJ: 71
L-sit from dip bar: 120 seconds
HS against wall: 160 seconds 
SU: 91
Lunge: 124

200523: 
20” BJ: 63
L-sit hanging from pull-up bar: 135 seconds
HS against wall: 160 seconds 
SU: 83
Lunge: 120

20”BJs: 103
sitting L sit: check
box piked HS: check
situps: 111
lunges: 89

Bj: 58
Lsit: 143
Hs hold: 130
Sit up: 103
Lunge: 96

72   box jumps (20")
40s tuck holds (TRX)
140s* handstands (heels on wall)
72 sit-ups (abmat / butterfly)
96 lunges (in place, alternating)
= 440 total reps

Box step ups 8x8 = 64
L-Sit 8 x 5 sec hold, 25s rest = 40s
Handstand holds 8 x 20s = 160s
Situps 8x8 = 64
Lunges 11/11/11/11/12/12/13/13 = 94
222 reps, 200s of holds

101 box jumps (20")
147s tuck holds (TRX)
140s* handstands (heels on wall)
83 sit-ups (abmat / butterfly)
96 lunges (in place, alternating)
= 567 total reps

*Total fail 0s on HS1 - could not elevate after tucks. Maybe score me 5s for trying. HS 2-8 all were 20s.

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Box jump - elastic jumping with lots of range of motion
Handstand - overhead pushing, emphasis on changing orientation
L-sit - pulling from the hips
Sit-up - changing orientation, emphasis on pulling from the hips
Lunge - squatting with an emphasis on unilateral loading

MAIN DECISION
Do you really have the stamina (Kanye song, anyone?) to not let l-sits and handstands turn into 10 seconds on and 20 seconds off?

TECHNIQUE SCALE
4 rounds, 1 minute at each station

CONSISTENCY SCALE
As is

INTENSITY SCALE
As is

INJURY SCALE
Pick two of the movements you can do at full capacity and do 2 10-minute AMRAPs with a 5-minute rest in between.

MY STUFF
Box jump low was 14, I did 4 minutes of freestanding handstand and L-sit practice, sit-up low was 9 and lunge low was 16 (it was the first round, then I kept going up and ended at 20)

GENERAL FEAR LEVEL: 6

Box jump - 72
Tuck sit - ✅
Handstand ✅
Hollow rock - 104
Lunge - 95

Intermediate Option:
Tabata box jump, 16/20-in. box 6-6-6-6-6-6-6-6- 48
Reverse Tabata L-sit (10 on, 20 off) 10-10-10-10-10-10-10-10 80 Sec.
Reverse Tabata handstand hold (10 on, 20 off) 10-10-10-10-10-10-10-10 80 Sec.
Tabata sit-up 11-10-10-9-9-9-9-9 66
Tabata lunge 9-9-9-9-9-9-9-9 72

20” box jumps: 74
Tuck hold: 140 sec
HS Hold (heels on wall): 140 sec
Sit-ups: 91
Lunges: 101

Compare to 200523
20” box jumps: 72
Tuck hold: 140 sec
HS Hold (facing wall): 118 sec
Sit-ups: 80
Lunges: 110

61/74/130/59/78

18” box 

70-80-100-96-107

210216： box jump：95，sit-up：73，Lunge：144 https://youtu.be/hvhI756AG8Q
200523： box jump：86，sit-up：74，Lunge：125 https://youtu.be/br4-7x7awdw

Box jumps: 82 reps 

L-sit: tried 10s on; 20s off.. had to switch to bent knee after a point 

Handstand: 20s per round 

sit-ups: 93 reps 

Lunges: 103 reps