CFWUx2 2*35*2
2r +35 reps
Finish r3 after buzzer 
45db +clr,bar

CFWUx2 
4r +10
30-ish lb db
@Mom's

same day

amrap'12
12 ghdsu
5 sg db snatch 20 kg each arm
7+3

table tennis

Best program for those who are new to sports, be strong ! 

4 rounds plus 2 reps - Rx’d

Abmat and KB: 5 rds

4 rounds plus 29 reps as rx’d. No warmup or food. 

M/26/5'8"/165lb
CrossFit AFK

6 - Rx (After halfway through, I was resting 15-20 seconds between movements. Unbroken sit-ups and snatches though. Wanted to be doing a round every 90-seconds or so, but the rest during the transition and overall inability to go faster held me up. My right arm could lock out a little better overhead.)

Lesson Plan
Warm-up
4 rounds
30-seconds each with a light band
Banded good mornings
Seated pike stretch
Banded hollow rocks
Seated pike stretch
Skill
4-minutes practice front and back levers
One attempt alternating front and back
Tuck
Single leg extended, each side
Both legs extended
-use a band on the feet or spotters as needed
-practicing slow and controlled candlesticks is a good option for newer athletes
Specific warm-up
Dumbbell snatch progression
With no dumbbell, each arm in order
3 deadlift high pulls
3 muscle snatches
3 snatch landing, keep hand overhead with the arm locked out and focus on footwork
With a light dumbbell, each arm in order
3 deadlift high pulls
3 muscle snatches
3 power snatches
Build-up
3 rounds of:
3 1/4 GHD sit-ups/ 3 1/2 GHD sit-ups/ 3 GHD sit-ups - Practice aggressive leg drive
3 left arm dumbbell snatches, touch and go
3 right arm dumbbell snatches, touch and go
-Increase dumbbell load, and speed of the sit-ups each round. 
Workout of the day
-smooth is fast
-use the legs
Cool-down
With light dumbbells or no load at all
Dumbbell windmills, each side
7-7-7 reps
Double dumbbell overhead box squats
5-5-5 reps
Double dumbbell overhead squats
3-3-3 reps

male 54yr 160lbs 
RX ( exception situps were on decline bench )
6 rounds + 4

5 rounds +6 reps in 12 minutes of:
20 abmat sit-ups
10 left-arm dumbbell snatches, 35#
10 right-arm dumbbell snatches, 35#

M/23/5’10”/210

5 Rds 5 Situps

Beginner

7 rounds + 15 sit-ups

4r + 31 reps Rx

Scaled to intermediate and got through 4th rd of ghd’s in 12 min.  Then, finished the 4th rd of both db snatches to cap it off.

M/47/6'2"/185#

Rx'd 
5 rds + 7

5 rnds 
Rx 35#

4 rounds + 20GHD rx'd

4 + 25 rx
M/35/197

Situps instead of ghds
10 snatches es, 35#
4 rounds in 12 mins

M/36/6'/174#

5+7 Rx
(Snatches unbroken; GHDs ate my lunch)

Deo gratias

6+2 Rx

Amrap 12’
20 a mat sit ups
10 left arm snatches #25
10 right arm snatches #25
5 rounds 20 sit-ups

scaled 
beginner 
9 rds

4 rounds + 2 ghd

6 rounds + 9 reps 
rx

4 rounds even, did 10 ghd per round. Decided to finish 5 rounds, 16:00 even. Harder than it seems. 

Scaled

Sit-ups

15kg DB Snatch

8R+18

6 rounds + 8 left arm snatches, intermediate with 15 kg DB. 

As rx’d, 6 rounds + 1 snatch.

Unbroken.  Only way to go faster would have been to go faster.  I did not put the accelerator down much today, just happy to complete without resting.

49m/5'10"/180

Rx 5ROUNDS 

5 rounds + 9 
47 year old male 
15kg dumbell

On a gymnastics program, so did that first then three rounds for time of this in about 6 min flat. 

SC ⚓ SU/45# DB...5+10/-/-

12 minute amrap 
6 rounds 
15 weighted sit ups (20 pound med ball)

10 kb snatches Right arm 
10 kb snatches Left arm 
20 pound DB 

6 beginner rounds

5 rounds + 8 situps
2 mile run

Mens Rx
6 rounds + 20

Scaled-at campground
20 knee to chest sitting on picnic table
40# DB's
6 rnds plus 20 knee to chest/ 2 snatches
M/52/175

4 rounds + 16 GHD Rx

Scaled; 25 sit ups and 40# DB

4+12

12min AMRAP: 7rds+13

20 GHD Situps
10 L Arm KB SN
10 R Arm KB SN 
(35lbs)

GWU: 2rdsx10
Mtn Climbers/KB around the world/Russian Swing/SAswing/Goblet/Halo

SPWU: KB swing WU
GHD Sit-up (1/4-1/2-3/4-FROM)

build up 2x10/5

COOLDOWN: 2x:30
upward dog/down dog/palms up wrist/palms down

5 round rx

wife
5 rounds with 25lb dumbbells 

Modified, using a 15 kg DB
--
AMRAP in 12 minutes of:

20 feet anchored bench Sit-ups 
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches

4 rounds  +  3 sit-ups
Completed 5 rounds in just under 15 minutes.
--
Peace.

M 52/205/6’
Subbed 25 abmat sit-ups for the ghd.
6 rnds.

Rx
6 rounds + 11 GHDs

More like power DB snatches, no dip

M/30s/225lbs

Son(14):
At abmat sit-ups and 32lbs
5 rounds + 2 sit-ups

Rx’d: 5 rds + 7 reps 

AMRAP 12 min
15 abmat situps, butterfly 
10 kb snatch, left arm, 35# kb
10 kb snatch, right arm, 35# kb

4 rds + 6 left arm snatches into 5th rd

Went a little heavier than beginner scale for snatches just to push it a bit

25lb DB, 3 rounds
(1st CF workout after long hiatus)  

Intermediate rep scheme with 35 lbs. dumbbell

6 sets + 12 reps

Vacation WOD:

20 sit-ups 
10 left arm Backpack Swings
10 right arm Backpack Swings

7+22

subbed Ab-Mat sit-ups.  5 rounds +17 reps

20 GHD sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches

Did 15lb for the snatches just to make sure my elbow didn’t start hurting. So far so good so hopefully it stays good or I’ll probably take a epsom salt bath just to help with that and my chest soreness. 

3 rounds exact 

M/29/5’9/183
20 sit ups (No GHD)
10/10 DB snatch #50
7 rounds 

Rebekah, I’ve been using the original CF warmup for many years, followed by some movements specific to the day’s WOD. You should be able to find it on the mainsite. 

with 35#, 4 rounds + 4 snatches. Finished round 5 in 12:57. 

59/5’8”/155#

5 rounds + 3 GHDSU

6+9 GHD rx 249 reps

35yo 135# 5’8
rx 
4+8

Rx 4+4

what all happened in 12 minutes; in order:
15 GHD sit-ups 
20 alternating db snatches
15 GHD sit-ups 
20 alternating db snatches
15 GHD sit-ups 
20 alternating db snatches
20 sit-ups 
20 alternating db snatches
15 sit-ups

20lbs

also does anybody know where I can go to get good warm ups for these workouts???

Rx
4 rounds 

#40 5+5GHDs rounds
Afternoon #30 15GHDs 7+10rounds 
Wife #8 15 abmat SU 6+5 rounds 

38lbs dumbbell
4 rounds + 20 ghd + 8 snatch = 188 reps

Complete as many rounds as possible in 12 minutes of:
15 sit-ups
10 left-arm dumbbell snatches
10 right-arm dumbbell snatches
 25-lb DB
6rds+6

Age- 33
Height- 5'-8"
Weight-174
RX-NO

No GHD at globo gym. 

Hit some tempo back squats first....  (Primed with 135 then hit 225 for (2) sets at 3111 tempo for (10) reps each set. 

Stuck 5 Rounds flat on WOD then did some bodybuilding accessory. Strict Dips, Dumbbell Z Press, Feet elevated pushups. (12) reps each x 2 sets). 

Completedat the Y. No GHD, did feet anchored bench Sit-ups past parallel. 

6 R + 1.

Completed after 7/30 WOD. Right below the red line! 

Champions CLub Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics(?) and weightlifting. Pulling and pushing from the hips, unilateralloading, core to extremity.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

TECHNIQUE SCALE
As is, extend to 20 minutes, cut GHD reps to 10 and do like 1/4 range of motion

CONSISTENCY SCALE
2 rounds of:
3:00 GHD sit-ups
3:00 dumbbell snatch

INTENSITY SCALE
AMRAP in 12 minutes of:
GHD sit-ups
Dumbbell snatch
*partition reps however strategized

MY STUFF
6 rounds + 6 GHD as rx'd

GENERAL FEAR LEVEL: 5

It looks like this individual in the demo is putting their back or lower back in hyper-extension, this seems unhealthy. Can you elaborate or educate me on this?  

We do not have a GDH unfortunately, can you suggest a (reasonable) alternative to the GDH ?