1 round,  10 min

22:04
Intermediate option

15:55 (Intermediate with abmat sit ups)

Scaled max reps on a 15m clock: 
3 rounds, no rest between rounds:
2m ghd situps 34-26-28
1m rest
1m strict hspu 10-8-6
1m kipping hspu 7-5-4

Hella hard! 

Intermediate 
18:04

230213 Intermediate Option
3 rounds for time of:
30 GHD sit-ups
20 hand release push-ups

9:52

Rx: 29:10 

Subbed inflatable ball GHDs and high box push-ups:

15mins

44 / 6’0 / 190

Modified:
--

3 rounds for time of:

50 GHD sit-ups from bench 
25 DB shoulder press  @ 2x 12,5 kg

> 20'30''

--
Peace.

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

28-minutes on the dot. - Sc (Used one ab-mat for a target fort SHSPU. Shoulder was feeling pretty off.)

M/37/6'/180#

Scaled to:

3 Rounds
35 GHD sit-ups
20 strict HSPU

18:09 

Deo gratias

11:56 vs 14:01
same scale both times:  50 ab-mat and 25 hand release push-ups

3 rounds of 30 abmat sit-ups, 15 pushups
5:10

did as a warm up to 02/14/2023 WOD

18:22. Started to do 35/25, quickly decided after the first round of 35 GHD to scale down to the intermediate 30/20. 100lb strict SP for hspu. 

SC 50 ⚓su/15 str HSPU to 2" mat...20:39 (2min interrupt)

7:29 
Intermediate Scale, Hand-release Push ups

3RFT
30 GHD sit-ups
10 strict HSPU
10 kipping HSPU
15:31

M 52/195/6’
3 rnds of 50 abmat sit-ups with straight legs and 20 kipping handstand push-ups.
15:46.

3 rounds:
50 sit-ups 
15 kipping HSPU

19:36

Performed in hotel room @6:30a;
3 rounds of 60 abmat situps and 25 mostly strict HSPUs. Had several 1-leg kips when stuck on ground 

17:14

M61 / 185

beginner - 3r of 30 situps, 15 pushups
5:28

500m row warmup

1st day back to CF in almost 18months due to injuries. Day=1 started at Beginner .  Loved it

Scaled SHSPU TO 15 per round: 
15:30

180304 (same scale):  17:23

I’m glad I chose to scale again. Sets of SHSPU went from sets to singles pretty quickly.

Beginner/Intermediate
9:32
GHD machine not available
30x sit-ups (2:00)
7x kipping,
wall supported, handstand push-ups (1:07)
30x sit-ups (2:03)
6x kipping, wall supported, handstand push-ups (1:32)
30x sit-ups (2:03)
5x kipping, wall supported, handstand push-ups (0:46)

Master 35-39
Rx 
50 Ghd sit up
25 strict Hspu
3 round 15.50min

Coming off a little bout with strep throat last week. Chose the beginner option to dip my toe in the water. Did some handstand holds as skill work to get inverted some.

Warm-up
3 x 1:00 TrueForm/1:00 SkiErg

3 Rounds:
1:00 Samson/Pigeon/Hip Ext
10 PVC OHS
10 Abmat Sit-ups
10 Banded Good Mornings
5 Strict Pull-ups
5 Strict Dips

Skill Work
2 x 10 Prone PVC Lifts
2 x 10/side Mace 360s (10#)
3 x 30-sec on/30-sec off Handstand Holds
4 x 7  Hollow Body Push-ups

WOD
3RFT:
30 Abmat Sit-ups
15 Push-ups
Time: 6:50

Cool Down
2:00 Cobra Stretch
1:00/side Doorway Pec Stretch
2:00 Prayer Stretch

Scaled/Subbed
3RFT
50 GHD sit-up (make-shift rig: loaded BB and bench - touch the floor each time brings me past parallel but gotta be careful not to smack my head)
5 HSPU using push-up bars and back to wall
20 Pike push-ups using push-up bars and feet on 30" box
25:46

First 25 GHD of each round unbroken, 2 breaks to finish each set. Slight deficit on the pike push-ups.  Left wrist is a bit sore so I wanted to avoid extreme flexion and extension under load, hence the push-up bars.  HSPU are a weakness for me, especially on bars/paralettes, so I subbed the lion's share with pike push-ups in order to keep moving with less breaks.  Could have done intermediate rep scheme and had even less breaks (especially for GHD) to improve time, but I decided it would be another day of "damn the clock, I want the higher quantity of quality reps!"

RX-ish with globo GHD sub of bench with feet anchored touch floor overhead sit-ups. HSPU to mat. Reps as listed.

25:31.

The HSPU turned into small sets in a hurry which took a lot of time. ROM wasn't on full display for all 75 reps as well but did my best to make them all count. 

The kind of WOD that is so straightforward but extremely taxing and you need to be checked-in mentally to execute without injury. 

Scaled to:
15 rounds of
10 GHD SU
5 strict hspu

13:57

Overall same amount of reps but the smaller sets allowed me to keep moving without taking breaks like I would have needed on the larger sets.

F/35/5’2”/120

13:08 RX

She is a rockstar!

14:15 

1st 30 GHD, 15 HSPU with abmat 5 Kipping both with #20 vest 

2nd 3rd 30 GHD, 20 HSPU no mat most Kipping no vest 

This is the first time doing kipping HSPUs. I could never do them with my never ending back issues. 

Did 2 rounds #20 vest 10 GHD and 5 HSPU kipping
Then 3 more rounds with no vest 

Afternoon 4.3 mile run 40:03min. 

Scaled to
35x GHD sit-ups
25x pike push-up to 3" deficit
15:18

Scaled 
30 sit-ups 
15 push-ups 
6:54

3 rounds for time of:

30 sit-ups (full ext)
15 hand release push-ups
6:48 (2:14/2:19/2:15)

19'58"

Scaled to:
50 AbMat Sit-ups + 10 Strict HSPU + 25 Kipping HSPU
50 AbMat Sit-ups + 3 SHSPU + 22 Kipping HSPU
50 AbMat Sit-ups + 25 Kipping HSPU

Male 46y - Brazil

Scaled to
3 rnds
40 abmat sit ups
10 strict hspu
12:40
m/52/175
compare to---though not a fair comparison.....
Scaled to
3 rnds
30 ghd
15 strict hspu
18:09
m/48/175
compare to Nov 2014
3 rnds
20 ghd two hand touch
10 strict hspu no abmat
13:48

Beginner:
4:42

30ghd
25 strict hspu
26:03

M/48/6'2"/185#

Scaled/modified to 35# DxKB floor seated Z-press the rest as rx'd...
21:16

beginner option: 4:18

Scaled:18:00 minutes
3 round 
50 sit up 
25 strict handstand push-ups 

18:44

That was AWESOME!

Globo wod: Per always if you haven't done GHD situps recently please scale appropriately. You don't want a visit from Uncle Rhabdo.  Now that that's out of the way, here's the substitution options. GHD situps: sub situps sitting perpendicular on a bench with your feet under heavy dumbbells, and perform a situp touching the ground behind you, weighted abmat situps 30/20lb dumbbell, 2/1 incline board situps,  or 3/1 abmat situps. HSPU: If your globo doesn't allow HSPU sub dumbbell presses at 60-70% bodyweight total weight for both dumbbells combined.  If subbing for strict HSPU sub strict presses, go closer to 70% total bodyweight for the dumbbells. If subbing for kipping (scale), push press is OK.  

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Gymnastics and gymnastics. Pulling from the hips, pushing from the shoulders, overhead, changing orientation, core to extremity, midline stability

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STRENGTH SCALE
10 rounds for quality of:
10-sec L-sit
5 strict handstand push-ups

COORDINATION SCALE
5 rounds of:
2:00 GHD sit-up practice (1/4 ROM, work on legs before back, even do it on the ground if need be)
2:00 handstand practice

STAMINA SCALE
3 rounds for time of:
50 strict knees to elbows
25 dumbbell strict press

MY STUFF
Strength scale

GENERAL FEAR LEVEL: 6

Beginner Option:
3 rounds for time of:
30 sit-ups
15 push-ups
7:27