1 + 1556 RX'd

1 round plus 37 incline situps
No GHD, so used incline sit-ups. 

M/53

Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups
One round+1`000 m + 25 GHD + 25 SU.

M/27/5'8"/175lb
CrossFit AFK

389 - Sc (My V-ups were pretty crappy, the midline was messed up, and I could not reach my feet for the first 10 or so reps.)

subbed Situps for GHDs
1 round + 1 km row + 50 Situps + 500m Row + 20 V-Ups

1 round + 1000m row + 30 Ghd

4 minute bike
50 sit-ups 
2 minute bike
25 v-ups

2 rounds, 19:15

20-minute AMRAP:
1,000-m row
50 GHD sit-ups- reduced range of motion 
500-m row
25 V-ups with knees bent 

1 round + 1038 reps 

Beginner
1 round and 408 meters

Went skiing last week. Returned Wednesday 3/22, completed this today, Friday 3/24, as Rx*:
1 round + 1000m row + 37 GHDs = 2500m + 87 GHD + 25 V-ups

M 54, 5'7", 149lbs

*Not quite to standard: roman chair is 36", and V-ups were sloppy: feet apart, only about half were over the head, but knees were straight.

2 Rounds

---

Before perfomed IGF 3 Female Rx with Male box height
5:53

As rx'd, 1 round + 431/500m row.

Re-emphasizes how much midline is involved in rowing.  First round of GHDs did 35-15.  Second round, sets of 10.  V-ups were sloppy and slow, but plowed through them.  Row times were ~1:55 pace for first round, more like 1:58 second round.

50m/5'10"/180

did this for A 10MIN AMRAP BECAUSE I JUST FINISHED WOD CINDY MEETS GRACE
DID 1 FULL ROUND 

57, 5 ft 11 in, 200 lbs
1000 m row 4.24
30 ghd, 20 cf sit ups
500 m row 2.20
25 cf sit ups
1000 m row to 19 mins 55 secs

M/55
Rx'd
1rd+1000m+33 GHD

Beginner option:
15-minute AMRAP:
800-m row
50 Ab-mat sit-ups
400-m row
25 hollow rocks

1 + 800m row

M/50/89

50sit-ups

1r+v-ups 7

1 round + finished the ghd in 2nd

2 rounds (sit-ups)

Modified:
--
20-minute AMRAP:

100 DB SDLHP @ 2x 10,5 kg
50 GHD sit-ups from bench
50 DB SDLHP @ 2x 10,5 kg
25 toes-to dumbbells 
25 tuck-ups

> 1 round + 28 SDLHP
--
10 km run in the early morning.
Peace.

M/37/6'/177#

1 rounds + 39 GHD sit-ups

Deo gratias

2 rounds + 89m of first 1000m

1 round for time:
1,000-m row
50 sit-ups
500-m row
25 V-ups

11:56

Y workout. Subbed bench and feet anchored GHds. Otherwise RXd. 

1 round + 1000m + 50 GHD + 266m rowed. 

v ups, hello!

M//32//240lbs/5’10

rX
1 round 
+ 875 Row

rxd
1 + 13 ghd

WOD
AMRAP 12

120 rower strokes
50 sit-ups (open and extended legs)
60 rower strokes
25 V-ups
60 rower strokes
Time cap 

Intermediate option. 
1+1000+25+25. Freakin hell…

Got thru 50 Ghds in second round. 

Beginner
1 Round, 5 situps

M/38/193/5'9"
1 rd + row and ghds Rx 

yesterdays WOD wont let me post so 
3 Rds + 19 reps RX 

i love being back on the mainsite these workouts really help fill the gaps of my training 

2 rounds + 535m
Subbed 50 sit-ups for the GHD (don't have access to one)
Otherwise, as prescribed. 
M/54/175/5'11"

Rx: 1 rd + 1k row + 50 GHD + 275m into second round 500m.  Finished round 2 at 23:02.

Kept both 1k around 3:45 and each 500 around 1:50.  Too slow on cycling GHDs and V-ups (hardly ever do those).  Used home rig of barbell and bench for GHDs.

SC to int...1 round + 1000m/16/-/-/-

AMRAP 15 min
800m row
50 abmat situps
400m row
25 hollow rocks

Did 1 full rd + 520m row in 15 min

Batteries on the C2 died, so:

Run 800m
50 sit-ups
Run 400m 
25 hollow rocks

2 rounds plus 400m run.

Rx
2 rounds+ 913M row = 4,065reps

Son (15)
Rx
1 round + 1km row + 11 GHDs = 2586 reps

20-minute AMRAP:
800-m run
50 GHD sit-ups
400-m run
25 V-ups

1 + 6 GHD

Rx’d: 1 rd + 1000m + 50 GHD SU + 166m

Preceded by (after 10 min rest): 

IQF Test 2 (Intermediate w/ 40 DU subbed for Crossovers):
4 rds + 5 reps 

I couldn’t post on 230318 for some reason.

1 round + 39 GHDSU
finished 2 rounds in 24:04

2+14m
My V-ups are trash! I got something else to work on. 

Globo wod: subs for rows are 800 and 400m runs, or 60-30 calories assault or echo bike. GHD subs are 2 to 1 abmat situps, or 1-1 weighted abmat situps,  incline board situps,  or homemade GHD situps  (sit perpendicular on a bench with your feet under heavy dumbbells and do situps touching the ground behind you).

2 rds + 70 m .. rxd 

RX’d 
1 Full round complete + 1000 m Row+ 45 GHD sit ups into the 2nd round. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and gymnastics. Part of a test to weed out everyone but the tip of the fitness spear. Pulling from the hips, balance, using midline stamina/fatigue to challenge out rowing output

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

ENDURANCE SCALE
Sprint the rowing efforts, Ricky Rep the GHDs and V-ups

STRENGTH SCALE
Practice V-ups and GHD sit-ups for 12 minutes then row for 8 minutes

COORDINATION SCALE
AMRAP in 20 minutes of:
Row 500 meters
25 hollow rocks
25 kettlebell swings

MY STUFF
Did the wrong workout. I did the 5 minutes of burpee box jumps and push press (instead of clean and jerk)

GENERAL FEAR LEVEL: 7

Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks
1-rd plus 527 meter row