CFWUx2
2r +25+20 reps

3R+39 Rx

4 rds 
Straight leg sit ups

January 17th, 2022 (four days rest); midday

wu: slihps
skill: wall balls, ghd

wod:		  amrap'15
				25 cal row
				15 ghd sit ups
				15 box jumps 70
				  3 rnds + 12

post: shoulder + back accessory, stretch, bike

Rx

3 rounds + 30 Reps 

2 rounds + GHD

subbed:

15 burpee pull-ups
15 dips
15 TJs

2 1/3 rounds

3rds with Sit-ups

M/35/6'/175#

3+41 Rx

Deo gratias

M/26/5'8"/155lb
CrossFit AFK

3+57 - Rx (Lost a lot of power going back to the row)

5x

m/52/76"/268#

Modified Beginner Option due to a degenerative meniscus tear
AMRAP 10:00 (Echo Bike 18 calories, 20 Abmat Situps, 15 Box Jumps @ 12")
Rounds = 3 + 3 calories on bike

25 Sumo Deadlift High Pulls - Barbell 20 kg
25 Abmat Sit-ups
15 Box Jumps 30"

3 Rounds + 50 reps

3r + 1rep Rx

4 rounds RX

amrap in 15"
25 sdhp #45
25 inclined sit ups
15 box jumps 27"
4 rds

Playing catch up….Completed this right after 211106.

Rx’d: 3 rds + 25 cal + 3 GHDSU= 223 reps 

Sc to ⚓ SU...4+5/-/-

Sub 25 cals on bike, 15 GHD & 15 BJ to 20" and got through 7 cals of 4th rd.

equipment subs. 45lb SDHP for rows, plate stack and feet anchor for GHD's, 36" box jump. x25, x25, x10

4 rounds + 25 SDHP + 12 GHD'S.

RX 3RDS

Globo scale: If a rower is not available sub 20 calore assault/echo bike, 300m run, or 15 burpees and 15 SDHP with a barbell or similar weight kettlebell /dumbbells, broken into 3 sets of 5 each. For GHD situps sub either incline situps, weighted situps, or 2/1 abmat or conventional situps.  For box jumps if a suitable platform for jumps isn't available do bench jump overs or broad jumps.

Busy gym: do what works.  Perhaps the SDHP/burpees, regular situp, and bench jump over option may be the best. 

Bodyweight/equipmentless sub:  If running is possible AMRAP 15 run 300m, 50 situps, 10 broad jumps 3'/4' each.  Otherwise sub 30 burpees or 100 double unders for the cal row. 

2 rounds + 20 GHDs, using a 24" box for BJs
Completed 3rd round in 16:25
Each 25 cal row was about 400m and 40-42 pulls for me.

59/5'8"/154

had To do a globo scale. No boxes so I did 25 cal row, 15 ghds (any more
than 50 and I’d be trashed so I had to keep that number low. 20 cal echo bike, 10 GHR. 

4rds, 5 cals rx

3 rounds + 12 GHD-SU = 232 reps Rx'd
m/53/5'11"/193#	

4 rounds + 8 cals

abmat sit-ups, and 20” box


10x3 back squats at 195 before

Hotel gym limits:
25 SDHPs, 2x35lb dumbbells
25 butterfly/abmat sit-ups
15 jump over bench
4 rounds + 20 SDHPs = 280 reps

Modified / scaled:
--
Complete as many rounds as possible in 15 minutes of:
25 DB SDLHP w/ 2x 9,5 kg DB
25 GHD sit-ups from bench
15 jumps to bench (20-in)
SCORE: 4 rounds + 25 SDLHP + 25 GHD 
--
Completed round 5 and did one more, for good measure. Nice WOD 👍
5 km run in the early morning 

As rx’d, 3 rounds + 17 GHDs.

Goal was to keep moving and not miss any box jumps.  Rowed a bit harder on the last round (1400) vs. earlier rounds (1100-1200).

48m/5'10"/180

Sub/scale:
50 SDHP 45# barbell
25 weighted ab-mat sit-ups 40# DB
15 box jumps 30”

3 rounds + 41 SDHP 

Timer malfunction 
I got to R4 GHDSU when time should have been up
Completed R4 at about 16:30

3+50 GHDs only to parallel 20in box jumps

58 yo m 5’5” 150lbs

Complete as many rounds as possible in 15 minutes of:
Row 25 calories
15 GHD sit-ups
15 box jumps w/ step dismount
♂ 20-in. box

3 circuits

AMRAP 15 min:
20 cal row
20 sit-ups
15 box jump 30-in
Done 3 rounds + row + sit-ups

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
7 GHD sit-ups
15 box jumps 20”
4rds+5 cal

3+52 RX
M/38/5’9”/195#

Scaled to:
25 2x20#DBs SDHP and 25 burpees
25 incline sit-ups 
15 box jumps/step ups (alternating)

3 rounds + 25 SDHP + 21 burpees

5rds+5 cal

25cal Row
15 GHD Situps
15 Box Jumps (24”)

Rx: 
4 rounds even to start this Sunday morning

M/30s/225lbs

I find this to be SO freaking fascinating.  I have always had such a strong interest in this as a doctor myself and I’m thrilled that you guys are doing this.  I can’t wait to work with you.

M/47/6'2"/175#

Rx'd 
3 rounds + 5 cals

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Medium weight and medium duration. Pushing from the hips, pulling from the hips, jumping with more ROM than usual. Stamina becomes a factor.

MAIN DECISION
Is 15 minutes enough time for me to get a good dose on this one?

TECHNIQUE SCALE
6-7 rounds of:
1:00 row
1:00 GHD sit-up practice (1/4 ROM)
1:00 box jump practice

CONSISTENCY SCALE
Sub L-sit for 1:00 L-sit for GHD sit-up, lower box jump height a notch so it can be touch-and-go

INTENSITY SCALE
5 rounds as listed. Sprint the row, then see how your form holds up with the fatigue for the other stuff. Rest as needed between rounds.

INJURY SCALE
Upper-body - Sub run for row (400m maybe?)
Lower-body - AMRAP in 15 minutes of: 1:00 L-sit, 25 hip extensions

MY STUFF
Did running and hollow rocks and box jumps, tested out a few different combinations.

GENERAL FEAR LEVEL: 7