22:39
135 lbs. for lunges. Everything else Rx’d. 

15 kg DBs 
20-2 lunges & abmat sit-ups
19:30 🤕

Beginner + (?)

35# dumbbells

5:55 

Rx 37:50

11:09
65#DBs
GHD Sit ups Modified, don’t have a GHD so I used a bench

M/38/6’/177#

14:17 with 155 lb. and Rx reps

Deo gratias

M/20 
did intermediate option but same rep scheme as Rx. 
10:00

9'39 Rxd , Good one !

105#, T2rig (F/40)

Scaled to
50.5 kg
10 to 1 reps full ghd sit up (on hypertension...no ghd machine)

Time:14:30

12:57
155 lbs

10:25

Intermediate with full range ghd

Beginner Scale
10:25

M/37/221

Scaled to 135 lb, otherwise as rx’d.  13:54.

135 was plenty on the walking lunges.  Those went okay; I could probably use more work here.  I had a failed rep in the set of 5 where I came down funny and couldn’t stand it up, but otherwise okay.  GHDs served to keep the heart rate up.  Didn’t see too much interference from all the hip flexor work.

50m/5'10"/185

M/61/ 6’2”/188
beginner @75#
7:20
then 2 rounds of 10 walking lunges, 20 abmat su
then 40 abmat su

Rx= 26:02

30kg - ghd sit ups on a bench
10:32

35lbs kettlebells in front rack
Ghd situps
Intermediate
11:18
51/m

Rx’d 13:39

time suck: my driveway is sloped so I had to turn around and go back to my starting position on the bigger sets so the bar wouldn’t roll away (and so I could drop it lol). Spinning around 185# got weird and ate away at my time a bit. Still proud of the effort. 

75 # bar, GHD sit-ups to parallel starting at 20
12 minutes

Beginner
F-40
5:40

Rx 10:31

15:58 with 135lbs.

Completed 1/31 at the Y that has a GHD! Don’t do these ever and RX lunges would have been broken up. intermediate scale. 

11:13

probably 15s transition time between stations so never really got gassed the GHDs were spicy early…

M/50-54 🎅🏻
Intermediate @110lb
2nd WOD in a morning 
15:59

Did it at 65 lbs. first WOD in over 6 years. Hurt in a great way. 30:50. 

8:20 RX

8:20 RX

Scaled 135lb FR alt lunge, Ab Mat Situps
14:50

Rx
9:46

lunges were horrible! 

M/33/175
2023 Quarterfinalist 

Scale Beginner MOD 
115lbs
09:07

Rx
13:57

Fell in the first round and had to rearrange things. Fell coming up from the last rep but kept going to finish. Those lunges we terrible and left me out of breath. I'm sure there were a few no-reps but I don't see a judge 😅

4:58 - Beginner

I dont know who thought the bar was beginner, but that was way too easy. A 90# jump to intermediate is just ridiculous though. 

Intermediate weight (135 lbs), Rx rep scheme:

11:17

14:39 95# alt lungs, GHD 57 yrs old…

M/ 30 y / 93 kg
Level intermediate T: 9:01 m

11:53. Lunges performed with 50# db held to chest, goblet style. 

M19/163lbs/5’10

Felt good today doing it, had someone else start the time for me. Weird, the difference between front and back squat is at right now.

Let the knee hit the ground and touched the fround on the sit ups.

Intermediate with 65lbs instead:
8:58.21

11.38
Intermediate 

I have a question new to CrossFit not PT
are the lunges ea leg or total. Just wondering cause some of y’all are animals with those times!!

Scaled:
dumbbell front rack lunges (2x 50lb dbs)
ghdsu

20/18/16/14/12/10/8/6/4/2 reps for both

16:25

135 lunges
18:28

Beginner
8:50

Sit-ups on bench using dumbbells to counterbalance
30kg

13:54 at home. Used 95 for WL, probably could have gone 115, although glutes are quivering. For GHD, did 12,11,10,9,8,7,6,5,4,3 reps for 75 total. 

11:23
Rx except
-Rigged my own GHD
-Farmers carry style walking lunges with 35# dumbbells

9:03 Intermediate

Subbed weighted sit ups, 10Kg plate and used 70Kg for the lunges 

11.05

Somewhere between rx and intermediate:
used 105# for lunges - all sets unbroken 
ghd sit ups- full range of motion 
rep scheme - 10-1 for both movements 

finish time: 9:40 
in retrospect could have done Rx rep scheme for GHD sit ups as midline didn’t really get taxed 

50 lbs DBs, twice the reps.
V-ups on the first 3 rounds, then sit-ups

10:44

Beginer 14min 40kg 

95-lbs, reverse lunge in place*
11:54
All sets unbroken, rested after each
*Space is too tight for barbell walking lunge

8:15 scaled w/25# dbs and single arm bent over row 

11:56 Rx

SC 95# 10! For lunges/ghd...17:26

M/49/6'2"/185#

Scaled to 135# the rest as rx'd lunges were unbroken, GHD's not so much broke every round until the rounds of 10-8-6-4-2
13:30

M- 52 / 5'7 / 210 
Intermediate 
95#- 10:25
then felt I scaled too low and repeated 
115#- 10:31

14:28 #95 

Took it easy today, I rucked(#50), walked, and ran 7+ miles with friends and family yesterday. My knees are feeling it. 

13:48 

Intermediate option (135lbs)

Beginner
16:46

11:10
intermediate 

Scaled to 2x55# KBs for front rack...well, as close to front rack as I can get anyway. Otherwise, Rx.
14:03

Broke briefly once each on sets of 16 and 14 GHDs, otherwise unbroken.  Midline is effectively worked over.

Scaled to
Front rack lunges w/60# sandbag
ghd=abmat w/20# slam ball
for my notes
20 abmat  w/slam ball
18-10 reg abmat-no slam ball
8-2 w/20# slam ball
13:54
m/53/175

21:12 rx

Beginner 10:38

Globo wod: If a GHD machine isn't available sub situps on a medicine ball, exercise ball, or sitting perpendicular on a bench.  In all cases place your feet under heavy dumbbells.  Failing that sub incline board situps or weighted situps.  Again, if you don't do GHD situps often scale the reps and/or the range, or sub down to abmat situps.  Dumbbells sub dumbbell front rack lunges 55/80lbs (Intermediate 45/60, scaled 15/20lbs). Dumbbells are heavier than usual due to them resting on you in front rack.  If 50lb dumbbells are the max available today Rx men double the lunge reps, Rx women and Intermediate men add 2 reps to each lunge set. 

Champions Club Scaling Notes

RANT
Back in the Summer I ended up giving one of our soccer girls rhabdo after a workout with lunges; it was a classic Hadn't Been In For A While But Still Gave a Full Dose error on my part, and I wish I would have done a better job scaling for her. I will say, thought, that lunges are one of the most tricky things for me to scale in terms of volume because, like all forms of squats, it usually takes a lot of reps to build the loading order habit (load the hips, not knees) and a fault in that pattern seems to be more apparent in lunges than air squats or front squats. So there are 55 heavy lunges in today's workout, which probably equate to somewhere around 200 bodyweight ones. The question I'd ask myself when scaling is what is the most amount of reps a new person can do (so they can build the loading order habit) without getting completely wrecked? I obviously got that question wrong back in July, but I think this is where it helps to not be married to a particular rep scheme and look at when failure happens or the movement gets ugly; if they need to start using their hands to get up, or can't control their knees crashing to the floor on the descent, probably time to switch to something else like push-ups or plank hold.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
											x?
HEAVY

STAMINA SCALE
For time:
120 GHD sit-ups
55 front rack walking lunges

STRENGTH SCALE
AMRAP in 15 minutes of:
1 heavy front squat
5-second L-sit hold

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
10 lunges
10 knees to elbows