SDHP with 35 lbs. dumbbells: 9
squats: 11
pull-ups: 5
push-ups: 8
sit-ups: 8

M/37/5’8”/178

43 total

row-8
squat-14
pull(Kip)-6
push-6
sit-9

-then- 

snatch practice 
1 rep every 30 sec x 20 @ 75

Row = 6 cal
Squat = 13
Pull-ups = 7 (kipping)
Push-ups = 8
Sit-ups = 6

M/27/5'8"/170lb
CrossFit AFK

50 - Rx (7-20-6-7-10)

row 9-10-8-9-7-7-8 
squat 22-21-21-20-20-20-20-20
pullup 8-8-8-8-8-6-6-6
pushup 8-8-8-8-8-8-7-7
situp 12-12-11-11-11-10-10-10

rx M42, 165#
row, 7 (7 8 7 7 7 7 7 7) 
squats, 17 (17x8)
pull-up, 5 (10 10 9 7 5 5 5 5)
push-up, 15 (20 20 20 15 15 15 15)
sit-up, 12 (12x8)
Score 56 (480 total reps)

Modified:
--
Tabata DB SDLHP @ 2x 7,5 kg: 
> Min 11, total 94

Tabata OH squat w/ PVC pipe: 
> Min 12, total 113

Tabata inverted row: 
> Min 4, total 40

Tabata push-up: 
> Min 4, total 44

Tabata GHD sit-up from bench: 
Min 7, total 64
--
Peace.

Row 5
squat 10
Pull Up 7
push up 7
sit up 8

Row: 4
Squat: 14
Pull-Up: 8
Push-Up: 4
Sit-Up:8

Air bike: 5 Cal
Squat: 11
Pull-up: 3
Push-ups: 3
Sit-ups: 6
Total: 28

5 Row 50 (5/6/6/8/7/5/6/6) 

15 Squat 120 (15x8) 

5 Pull up 47 (7/7/7/6/5/5/5/5) 

7 Pushup 59 (10/7/7/7/7/7/7/7) 

9 Sit up 80 (9/10/10/10/10/10/10/11) 

Score 41
Total 356

Tabata row 5- cal
Rest 1 minute
Tabata squat 10
Rest 1 minute
Tabata pull-up strict 2
Rest 1 minute
Tabata push-up 9
Rest 1 minute
Tabata sit-up 5

Row = 5 reps were the lowest score for one round.

Squat = 14 reps were the lowest score for one round.

(Strict) Pull-up = 2 reps were the lowest score for one round.

Push-up = 4 reps were the lowest score for one round.

(GHD) Sit-up = 4 reps were the lowest score for one round.

M/36/6'/180#

Row: 7 each
Squats: 18 each
Pull-ups: 7 each
Push-ups: 10 (7x10; last round 12)
Sit-ups: 10 each
Total: 52

Deo gratias

row - 7
squat - 17
pull ups - 7
push ups - 8
sit ups - 10
= 49    410 reps total

compared to:
row - 7
squat - 16
pull ups - 4
push ups - 7
sit ups - 10

44   383 reps total

Row:  6 cals (mix of 6s and 7s)
Squats:  18 (19/19/19/18/18/18/18/18)
Pull-ups:  6 (8 rnds of 6)
Push-ups:  9 (13/13/13/13/13/9/9/10)
Unanchored abmat Sit-ups:  8 (11/10/8/8/8/8/8/8)
Final score:  47

190511:  54 (7/18/5/12/12)
150111:  56 (7/17/7/14/11)

60/5’8”/153

Row: 7/7/7/8/7/7/8/7
Sq: 15s
Pullups: 5s
Pushups: 20/15/10s
Situps: 12/11s

Total reps: 402

Male 29/6’1”/195lbs 

Tabata this ! 

row tabata (sub kb sumo high pulls @45lbs) - 84 reps (10) 
squat tabata 84 reps (10)
pull up tabata 50 reps (had to add band half on set 4) (3) 
push up tabata 67 reps (7) 
sit up tabata - 48 reps (having a hard time with my tailbone) (5) 
total score 35 (333) 

Tabata
Row - 5
Ring pull up - 4
Press up - 6
Air squats - 9
Sit up - 6

Score 30

7 calories, 13 squats, 6 pull-ups, 9 pushups and 10 sit-ups. 

Way to lead the way, Jules!!!  Keep up the good work!!! And good luck at the Open!!  Your story is inspiring!!! 

7, 15, 8, 7, 11
= 48

Pull ups scaled with band

Row 8, 76
Squat 12, 114
Pull upss 9, 78
Push ups 12, 105
Sit ups 10, 96

Rx’d - 47
*strict pull ups

Total under estimated this one!

Rx
Row (drag 7) - 8 (8,10,9,8,8,8,8,8)
Squat - 16 (18,18,16,16,16,16,16,16)
Pull-up - 6 (8,8,8,8,8,6,6,6)
Push-up - 12 (18,16,16,16,16,16,13,12)
Sit-up (abmat unanchored) - 12 (14,13,12,12,12,12,12,12)
Total score - 54 (479)

Wasn't sure how my elbow was going to handle the rows, pull-ups, and push-ups, so I was a little reserved at the start of those exercises.  I suppose it helped me in consistency between periods of work.

Tabata row- 5 cal
Rest 1 minute
Tabata squat- 15
Rest 1 minute
Tabata pull-up- 5 with bands 100 lbs
Rest 1 minute
Tabata push-up- 6 on knees
Rest 1 minute
Tabata sit-up- 7

Rx
99.5cal
104 squats
57 pull ups(16 in the first round blew the rest)
85 push ups
89 situps
Total = 434.5

Son (15)
Rx
86.5cal
116 squats😯
48 pull ups
51 push ups
77 situps

Total = 378.5

Oops, didn't score right either 🤷‍♂️

Rx’d: 
Row: 6,7,6,6,7,6,7,7
Squat: 23,22,22,22,22,22,21,20
Pull-ups (kipping): 20,13,11,9,8,7,7,7
Pushups: 30,19,14,12,12,8,7,8
Sit-ups (abmat unanchored): 14,14,13,13,13,13,13,13
Total of lowest reps: 53

Set an idiotic fast pace on first rounds of pullups/pushups.  Lesson learned.

190511:
Row: 8 cal
Squat: 18
Pull-ups (kipping): 8
Pushups: 11
Sit-ups (unanchored): 10
Total of lowest reps: 55

Scored the wrong way.... didn't read past the WOD oops.
row-73
squats-147
pull ups- 67
push ups- 62
sit ups - 95
Total 444 reps

M/42/5'7"/195

Rx 57

230112: 7/20/6/10/10 = 53
190511: 6/17/6/12 = 41 - No Situps
150111: 7/14/4/8/10 = 43

Sumo deadlift high pull : 8
Squat : 17
Pull-ups : 10
Push-up : 15
Sit-ups : 13
Total : 63

Row 8 total 67
Squat 15 total 139
Pull-ups 9 total 86
Push-ups 12 total 104
Sit-ups 12 total 104 

Airbike 6
Squat 20
Pull up 10
Push up 12
Sit up 12

row 6- cal
squat 18
strict pull-up 5
push-up 11
sit-up 10

Score: 6-19-6-11-10 = 52

Detail:
Row 7-7-7-7-6-6-6-6 = 52
Squat 19-20-21-20-21-21-21-22 = 165
Pull-Up 12-10-9-9-6-6-6-7 = 65
Push-Up 15-16-13-12-11-11-11-11 = 100
Sit-Up 10-10-10-10-10-10-11 = 81
TOTAL = 463

WARM-UP 
CFWU x1

2 rounds :
125m row 
5 paused squats
5 kipping 
5 paused push-ups 
10 alt v-ups 

4 air squats 
4 pull-ups 
4 push-ups 
4 sit-ups 

3 x 30"on 30"off row

WOD Tabata This ! 
Row : 7 
Squat : 19
Pull-ups : 6
Push-up : 6
Sit-ups : 19
Total : 57

CORE
6 x 20" on / 10" off
Hollow rocks
Arch hold

COOL-DOWN 
5' nasal breathing row

Row: 8, 71
Air squat: 18, 144
Pull-ups: 5, 55
Push-ups: 5, 51
Sit-ups: 9, 76
Total: 45, 397

Beginner Option:
Tabata row 
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

7+17+7+10+11=52

NTS: don’t drink coffee prior to next time 

Tabata row 4/4/5/5/5/5/5/5
Rest 1 minute
Tabata squat 12/12/12/12/12/12/12/12
Rest 1 minute
Tabata pull-up (strict) 5/5/5/5/4/4/4/3 
Rest 1 minute
Tabata push-up 12/10/10/8/8/7/6/6
Rest 1 minute
Tabata sit-up 8/7/8/8/8/8/8/8
4+12+3+6+7=32

did the gymnasty Annie yesterday so took out the sit ups. Lowest numbers per round were:
Row: 6 cals
squat: 11
strict ring pull ups: 1
push ups: 5

M/47/245

Row 4 (42 total)
Squat 12 (98 total)
Inverted row 13 (105 total)
Elevated Pushups 13 (106 total)
Sit-ups 15 (120 total)

by far the most challenging one for me to date.

41
103
26 (strict pull-ups)
64
91

Total 325

Rxd. 

7 (64)
15 (114)
5 (53)
7 (78)
10 (85)

44

as expected worst sets on pull and push ups were at the end. Consistent rounds for the other three exercises. 

M/48/6'2"/185#

Rx'd 
59 -(7)
125 - (15)
30 (strict tactical pull ups)- (3)
64 - (6)
75 - (9)
Total = 353 - (40)

These stories are great, thanks for sharing!

Globo wod: If no rower is available do either burpees or sumo deadlift high pulls 55/35lb barbell or 53/35lb kettlebell. 

8
15
6
12
13

54 score rx

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A benchmark test for recovery. Gymnastics and monostructural. Pulling, pushing, squatting, pulling from the hips/changing orientation. Speed, stamina having an effect on power output/intensity.

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

STAMINA SCALE
For any of the movements you can't do work for the entire 20 seconds, sub a hold for 20 on, 10 off. So squat hold, bar hang, plank hold, hollow hold.

SPEED SCALE
Rest 40 seconds between movements instead of 20, or just go from one movement to the next instead of doing all 8 cycles at one movement first.

COORDINATION SCALE
AMRAP in 20 minutes of:
250-m row
pick one movement
pick another movement
*do the other two in the warmup

MY STUFF
Subbed shuttle run, plank hold, bar hang. Low squat number was 20, low sit-up number was 11

GENERAL FEAR LEVEL: 7

Tabata This!
Tabata row 4- cal
Rest 1 minute
Tabata squat 8
Rest 1 minute
Tabata pull-up banded 7
Rest 1 minute
Tabata push-up 8
Rest 1 minute
Tabata sit-up 7