1st - 5:36
2nd - 6:04
3rd - 7:47

subbed KTEs for sit-ups; rested 2 minutes between couplets, and did 5/3/1 rounds (like Beginner)

16:32

Did 10 rounds of 5 strict unbroken pull-ups and 5 tempo push-ups: 12min on Monday 
and it wrecked me for some reason. 

Wednesday (today) did part 2: 5:10 as rx’d 
unbroken

and part 3 after 8min rest: 6:45 as rx’d but not unkbroken

Rx: 3:25 | 8:48 | 3:58

5:14
6:28
7:06

12:20, 5:30, 10:25 :( rest 2min

Did it as written but didn’t time couplets. 17:02

Ending with wall balls and box jumps was killer!

Rx except green band for pull-ups assist & 14 lb ball. Could have done 20. 

Rd 1 didn’t record 
Rd 2 6m14s
Rd 3 7m02s

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

6:51-5:02-4:51 - Rx (16:44 total time, rested about 3-minutes between couplets)

Modified:
--

10 rounds for time of:
5 DB bent-over rows @ 2x 12,5 kg 
5 push-ups

5 rounds for time of:
10 GHD sit-ups from bench 
10 DB Russian swings @ 15 kg 

2 rounds for time of:
25 sandbag throws @ 10 kg
25 weighted box step-ups @ 2x 7,5 Kg DB

> 10'18'' / 08'05'' / 11'09''
--
Peace.

4:30-pull-push, 6:35-GHD-back ext., 5:38 wall-ball-Box jump. Total time 25:00

4:19
6:54
2:17, 25 WBS and 5 box jumps…strained a started to kick in, so I called it. 

140703:  3:57-4:46-5:30

60/5’8”/155

Total timer 19:15

10x rds couplet 1
5x unlinked, kipping pull ups
5x push ups

5x rds couplet 2
* no access to GHD machine
10x incline bench sit-ups 
10x incline back extension

1x rd couplet 3 (1 rd short of Rx)
25x @14# wall ball shots
25x @24” box jumps

Fitbit only measured 100 cal burn?!  I better up the intensity next time.

Rx: 
Wod1: 3'12
Wod2: 5'38
Wod 3: 4'15

10 rounds for time of:
5 pull-ups  -> "Stricts"
5 push-ups
Score -> 5:41

5 rounds for time of:
10 GHD sit-ups -> "Just Sit-ups"
10 back extentions
Score -> 2:58

2 rounds for time of:
25 wall-ball shots -> "Thrusters empty Barbell"
25 box jumps
Score -> 6:27

19:58 

Did this a day late. Rx however on a very low pull-up bar (forcing a strict-ish pull-up) and with a weird GHD/reverse hyper combo machine that makes switching between movements awkward at best. That said, Rx as far as possible. 

5:33
7:52
4:58

Exposed how weak I am in the back extension. 

10 rounds for time of: 5:07
5 TRX pull-ups
5 push-ups

5 rounds for time of: 5:41
10 sit-ups
10 back extentions

2 rounds for time of: 4:18
25 wall-ball shots (15#)
20 box step up 

First day back into CrossFit after 4 years inactive. 

Pushups and pull-ups time: 12:37

sit-ups and back extensions: 2:55

ball balls and box jumps: 3:35

completed 2/27 pre WOD of that particular day. YMCA workout so some equipment substitutions needed.

RXd
4:05

equipment sub - feet anchored bench extension sit-ups, 45 degree back machine back extensions.
4:45

RXd
5:25

pull-ups got broken after round 3. pushups unbroken. unbroken situps and back extensions. unbroken wall balls, slow box jumps. kind of checked the boxes.

I completed Part 1 of this  Workout in 4:53 minutes. The Part 2 in 5:03 minutes and i Round of Part 3 in 4:59 minutes.

Rx’d: 2:17, 3:22, 4:59

Approx. 5 min rest between couplets

140702: 6:38, 3:55, 8:12

3:49

4:51

4:46

4:05ish,12:00 ,20:59 total time. Last was 4:03,12:05,21:10 total. At home, subbed 1 40lb DB thruster for WB. 
Just realized I missed the part about resting between couplets. I did straight through without breaks…

3:37
4:47 (hip-extensions)
4:54

Strict pull up 12:57
10:44
9:20

M/37/6'/179#

4:18 (all unbroken but fatigued from Cindy XXX and 23.2a)
5:35 (scaled to hip extensions)
5:20

Deo gratias

M/50/68”/150

6:02
6:40 (subbed 45lb good mornings for back extensions) 
6:05

Wrong workout to post!

Rxd
4:28
6:40
6:34

Great work today everyone!  Some great times posted, especially Chris Meldrum, congrats on the PRs!

10 rounds
5 strict pull-ups
5 bench press 135 lbs
9:57

5 rounds
10 GHD Sit-ups
10 good mornings w 35 lb DBs
5:39

2 rounds
25 Goblet thrusters, 35 lb
25 Box jumps 24"
5:00

M/39/72”/170

all rx except I did first round of box jumps @ 20” (didn’t realize until after first round) then second at 24”. 3:17; 5:02; 5:59. Rested around 3:00-4:00 between 

Rx 6:25/SC ⚓ su: 4:47/6:06

3:22
2:40
4:20

M 52/195/6’
3:33
4:48 subbed 1/2 t2b for the ghd sit-ups and good mornings with a #45 barbell for the back extensions.
5:31 scaled to a 9’ foot target for the wall balls.

1. 4:54

2. 3:45

3. 8:03

Rx
10rds: 4:52
5rds: 5:38
2rds: 4:26

6:12
Green band GM + Sit-ups 7:37
20” box 9:16

Rx
Pull ups (half strict) & push ups - 3:55
GHDs/BE - 5:19
Jump to 3rd deck stair & 10' wall ball - 6:36

Almost passed out on back extensions, I mean you are practically in a sleeper hold.

Son(15)
Rx
Pull ups (kipping) & push ups - 7:31
GHDs/HE - 8:05
Jump to 3rd deck stair & 10' wall ball - 8:23

4:28/4:51/5:19

10 rounds for time of:
5 pull-ups- with 90lb bands
5 incline push-ups
6:32.19

5 rounds for time of:
10 GHD sit-ups
10 back extentions
5:35.68

2 rounds for time of:
25 wall-ball shots,20-lb. Ball/ 20lb single dumbbell thruster 
25 box jumps, 20-inch
6:02.36

As rx’d.  2:38 (PR) / 3:06 (PR) / 4:46.

Rested about 5 min between couplets.  Destroyed the first one; unbroken, but had to switch from butterfly to regular kip in middle rounds and push-ups (!) got tough at the end.  Full sprint for second couplet as well, no problems, felt good.  Did step-downs for last couplet, unbroken first round of wall balls, but legs were shot!  Did not even get 10 wall
balls in second round before I dropped the ball.  Was doing singles by the end!  Last round of jumps did step-ups and step-downs.

49m/5'10"/180

extentions lol

Had to sub Good Mornings w/ 45# plate for back extensions, otherwise Rx
5s 3:35
10s Either 3:55 or 4:55 (couldn't remember which minute I started on - 24 or 25)
25s 6:35

Rest periods were the time needed to set up for follow-on rounds, but no more than 5 minutes.  Pull-ups went unbroken for the first 5 rounds, push-ups no sweat.  Unbroken for all 10s.  Cruised through WBS, but I just could not cycle BJs quickly with stepping down - and I needed to step down as the WBS gave me jello legs going into each set of BJs.

w1: 9:47 - scaled pull ups 
w2: 6:38- scaled sit-ups and back extensions 
w3: 10:16
I started the first round of pull ups strict and I pulled something in my left shoulder at rep 3 and completed the last two reps with jumping. The remainder of the work out I completed with a racked barbell at chest height as a pull up bar. 

4:46, 4:45, 4:38
took about 2 minutes between couplets

Focused on form/technique/ full range of motion for each movement
strict pull-ups/Push up: 6:38
GHDSU/Back Extension: 5:27
20# wall ball to 10'/24" box jump: 4:19

Beginner Option:
5 rounds for time of: 3:49
5 pull-ups banded
5 push-ups
3 rounds for time of: 3:44
10 sit-ups
10 back extensions
1 round for time of: 3:47
25 wall-ball shots 12-lb
25 box jumps. 18"

30min. Recovery day 

Strict reverse PU/ Hand release PU 

Slow strict twist GHD sit-ups/Focused on G and H went all the way up to get a leg curl motion 

Slow decent on first round, 2nd went for max height/Box step-downs 20” did combo of side and back of box 

Yesterday, I took my oldest on his first 3 mile run. Then, spent all day working on a to do list for in-laws, felt like 2 or 3 Murphs. Now I have a few hours of yard work. 

M/48/6'2"/185#

Scales/modifications
Strict tactical pull ups and hip extensions the rest as rx'd with 3:00 rest in between 
Pull/push - 7:55
GHD combo - 5:13
WBS/BJ's - 6:01

10 rounds for time of:
5 pull-ups (kipping, did not go well)
5 push-ups

5 rounds for time of:
10 sit-ups
10 straight-leg deadlifts, 20# DBs

2 rounds for time of:
25 DB thrusters, 20# DBs
25 box step ups, 18-inch box

6:59/5:08/5:38

Subs:
hip extensions for back (to keep GHD position)
dumbbells thrusters for wall balls (2x 15-lbs DBs)

PU/SU = 3:53
GHD/BE = 5:00
DBT/BJ = 5:33
Total time incl rest = 20:19

All sets unbroken except BJs 15/10 & 12/13

10 rnds
5 strict pull up
5 strict push ups
6:28 -- last 5 rnds of pull ups were a joke
rest 3 min
5 rnds
10 abmat sit ups w/20# slam ball
10 good mornings w/45# bar
5:52
rest 3 min
2 rnds
wb to 9' target
25 lunges steps w/20# slam ball
5:47
m/53/175
compare to
10 rnds
5 pull ups
5 push ups
4:39

5 rnds
10 ghd 3/4
10 good mornings with 25# plate
6:05

2 rnds
25 wall ball 9 1/2'
25 box jumps 24"
7:00

5s with strict PU - 3.21
10s subbed sit ups and RDL - 3.30
25s subbed MB SC - 5.00

Went on every 5min for this workout.

10 rounds for time of:5:03 minutes 
5 pull-ups
5 push-ups
5 rounds for time of:04:27 minutes 
10 GHD sit-ups
10 back extentions
2 rounds for time of:05:16
25 wall-ball shots, 20-lb. Ball
25 box jumps, 24-inch

Globo wod: sub for GHD situps are 1/1 weighted abmat situps or 2/1 abmat situps.  You can also use an incline board at a high incline as a sub, as well as sitting on a bench perpendicular to it with your feet under heavy dumbbells, then do a situp touching behind you. Back extensions can be done on a back extension device, otherwise sub banded good mornings with a moderate band, or barbell good mornings (keep good form). A Roman chair can be shed for both movements. Again be warned, if you don't do GHD situps often scale or sub today. Wallballs sib 20/15lb dumbbell thrusters. Box jumps can be done on a bench, platform, or on those aerobic step things (10+top=24", 8+top=20").   

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
A gimmick format, sneaking in different movements. Taxing arms, then midline, then legs, but trying to preserve intensity by shorter rep schemes.

					SHORT		MEDIUM		LONG

LIGHT
										x
MEDIUM

HEAVY

STAMINA SCALE
For time:
50 pull-ups
50 push-ups
50 GHD sit-ups
50 back extensions
50 wallballs
50 box jumps

STRENGTH SCALE
Strict pull-ups and push-ups, L-sit sub for GHD, slow descent on med ball, step-down on boxes

COORDINATION SCALE
Spend 3-4 minutes practicing each movement

MY STUFF
11:58, but I didn't see the part about the rest as needed between couplets and just went straight through. Step-down on boxes (tripped up on two or three of them! I'm pissed!)

GENERAL FEAR LEVEL: 7