I would like to see recommended warm ups accompanying posted wods

25:03 - 3 rounds
Didn’t have enough time for 5 rounds. 

12:25 RX

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

38:48 - Rx (Back did not blow up on swings.)

scaled to 4 rds and subbed Standard Situps for GHDs 36min

4 rounds
25 Kb swings 20kg
25 GHD
25 Hip Extension
25 knees-to-elbows 
Total 36:30

36:26 compared to 37:52

47 yr male
24kg
GHD sit ups
GHD hip extensions 
Knees to elbow 
29:14

M/55
1.5 pood, 42:28

36min18

Kettlebell swing 24kg 

4 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
10 knees-to-elbows

1-pood KB

18:31

Today: SC 60# full kb swing/⚓ su/ext on bench/k2e for 4 rounds...45:25
12/7/20: Sc to 50# russian kb/abmat situps ⚓/back ext on bench/k2e 5 rounds...46:28

1 pood KB (nursing deltoid tendonitis)
30:25
Rd.4 slowest, 6:49; all other rds 6:13 or less

Last time 1.5 pood, 37:48

Beginner Option:
3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 hip extensions
20 hanging knee raises

 16-kg KB

12:48 (includes a 1-2 minute wait for a pc of equipment for last knee raises)

Beginner Option:
3 rounds for time of:
20 DB swings, 25#
20 sit-ups
20 standing back extensions, 25# DB
20 laying knee raises

12:04
4:07/4:07/3:49

First workout back after a week off

Beginner : 16:53

M 51/5'8"/150
1.5 pood kb
42:00

Rx’d: 25:59

Compare to 201207(scaled to 50# KB): 24:32

36:17
5 rounds, scaled to - 
25 kb swings, 40#
25 sit-ups
25 hip extensions 
25 knee to chest 

Modified / scaled to: 
--
5 rounds for time of:

25 DB swings @ 15 kg
25 GHD sit-ups on bench
25 Db deadlifts @ 2x 15 kg
25 toes-to-dumbbells 

> 39' 22''
--
Peace.

M/48 yo/5'8/#215_10:31
used as a warmup for gym WOD + NO GHD at gym
Beginner Option:
3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 reverse hypers(#140)
20 hanging knee raises

22:32 RX
My jam this one! Everything unbroken except K2E done in sets of five to really touch the elbow. 

Time - 20:10
35lb KB
Beginner Option:
3 rounds for time of:
20 kettlebell swings
20 GHD sit-ups
20 hip extensions
20 hanging knee raises

29:24 RXd ish. equipment sub required roman chair for GHD and hip extension. 

Intermediate
4rds: 20:53
53lb KB

M 38/5'9"/193

cap'd myself at 25 min finished 4 Rds
 we'll call it globo rx 50 kb was all i could find and jimmy rigged the ghd on a plyobox with a weighted barbell on the rack. i forgot my grips and some chalk woulda helped had to hop over my racked barbell to initiate K2E. but man what a blasT i was sick all week so i missed out on the fun :)

three hours post EOD
2,200 Meter swim in CSS
32:48

Rx   27:58



10K, rest day, then this beast. CrossFit.com isn't messing around!

5 rounds for time of:

25 America KB swings - 2 pood KB
50 abmat sit ups
25 Good mornings - 2 pood KB
25 knees-to-elbows

39:21 Holy…..Guacamole……

Thats a rough combo. stopped at three rounds in 23 mins. used an adjustable kids pull up bar for anchor and a foam box for my seat on GHD and Hip Ext.

26:18
AVG: 5:16

Notes:
-12KG (should have done 16KG)
-KTE quickly became HKR

3 rounds rx
26.26

Intermediate scale, finished in 32:49

Scaled (a lot)
3 RFT
25 DB swings 35# (heaviest I have and no KBs)
25 AbMat sit-ups (butterfly)
25 Dead Lift 95#
25 Hanging Knee Raises
13:32

Compare to 201207: Post travel quarantine scale
5 RFT
25 banded swings (tried to simulate KBS as much as possible)
25 V-ups
25 banded Good Mornings
25 K2E on floor (tried to mimic the exercise motion as much as possible)
19:47

Scaled today way back as my body is feeling pretty wrecked from the last series and yesterday's Bulletproof workout (230324) - it was the right call.  Still felt in my grip and a little in the midline.  Lots of stretching after.  Thought I might make today a rest day, but just couldn't bring myself to not do something.

Scaled--due to taking a hard shot in the lower right rib and whatever organ is around there last night during basketball.
5 rnds
25 Russian kbs 35#
25 ball slams w/20# not to full ext
25 Good Mornings w/45# bar
25 knee raises
26:28

Women RX 23:15

Women RX 23:15

30:02. 5 rounds of 20 reps each. At home, did big work hardening at work yesterday so KB swings again…sub straight leg unanchored abmat sit-up for GHD, 1.5pd KB. 

27.55 - I messed up the initial 25 kettle bells lifts (16kgs) by going all the way down to the floor, thus causing myself additional fatigue.

I almost wrapped after completing 4x circuits, but after sending a quick "this is hard" text to the wife, I manned up and managed the last - albeit somewhat slower - and my grip was almost spent by the end too.

Plenty of room for improvement there me thinks.

43:15 half GHD (lower back pain)

ALL DAYS CF WITH WIFE <3
10' Endurance
Single and double unders excercises
Rings exercises for core
Head and hand stand 

WOD
5 ROUND FOR TIME
25 KTB swing (M:16kg, F:8kg)
25 Abs-mat sit ups, extending legs in V
25 superman
25 knee to elbow (using Rings)

Total: 30:20 (crushed but happy!)

M:42,83kg,183cm
Vzlan @ Abu Dhabi

5 Rounds 4 Time
20 KBS 30#
20 GHD 3/4 ROM
20 HPF 3/4 ROM
20 K2E
16:28
Grip Zapper !!

3 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

Was going to do 5 rounds but was getting dizzy a few times and almost threw up so I had to call it at 3 rounds.

23:20

3 rounds for time of:
20 kettlebell swings
20 sit-ups
20 hip extensions
20 hanging knee raises
30-lb KB
12:27

scaled to 45lb kettlebell Russian swings and K2E were more of knee raises

26:29

Scaled the weight to 50lb DB
19:20

Rx 🥵 35:09 

I started CF sometime in 2019. I would have never dreamed of doing kettlebells @ 70+. I could barely do #20 KBs or walk on a treadmill without my back trying to go out. Life Changing! Thanks CF and Community! 

It was everything I could do this morning to make it to 4 rounds even with breaks 🤢
Intermediate (45 & 25lb plates strapped together for KB)

25:25

Likely could have gotten 5 rounds in sight more  time if fresh and not feeling like I was going to throw up.

41:32

5 rounds for time of:
25 kettlebell swings 2-pood KB
25  sit-ups
25 hip extensions
25 knees-to-elbows
total time 00:32:58 minutes 

Globo wod: Per usual be careful with the GHD situps.  If you haven't done many recently do Abmat situps,  scale the reps back,  or use one of the other subs (except the bench one),  otherwise you may get an unwanted visit from Uncle Rhabdo. Subs for GHD are 2 to 1 Abmat situps,  1 to 1 weighted abmat situps, incline board situps, or you can sit perpendicular on a bench with your feet under heavy dumbbells and do a situp reaching the floor behind you. For kettlebell swings you can sub a similar weight dumbbell swing. Hip extensions subs are hip extensions on a back extension device, good mornings with bands or barbell, or deadlifts 135/95lbs. Subs for KTE are v-ups.  A Roman chair can be used for GHD situps and hip extensions if a GHD machine isn't available. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Absolute thrashing of the midline. Pulling from the hips twice, pushing from the hips twice, core to extremity. Gymnastics and weightlifting, mostly gymnastics.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x
HEAVY

STRENGTH SCALE
AMRAP in 20 minutes of:
1 GHD sit-up
2 back extensions
3 strict knees to elbows
4 kb swings

COORDINATION SCALE
5 rounds of:
1:00 practice at each station

SPEED SCALE
Rest 2 minutes between stations and record individual times. Probably only do 4 rounds

MY STUFF
I did a different one, I'll hit this one tomorrow

GENERAL FEAR LEVEL: 6

I see the demo is from 2019, so want to validate that the standards have not changed. Do the arms need to remain straight during the swing or can they bend (doing more of a clean movement) and then fully lockout overhead?

Should it be noted that this is the American version of the swing whereas the Russian version only brings the bell up to eye level? I find as I get older my shoulders, hips, and SI joint (all arthritic) do not do well with this extended version of the swing. I’ve transitioned/sub’d the Russian swing and found that my issues are resolved.