남(m)/46/171cm/96kg/230604/
On a 10-minute running clock:
2 minutes of sit-ups
2 minutes of squats
90 seconds of sit-ups
90 seconds of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats
Post total reps to comments./
220회/
일요일 저녁 두번째와드

CFWUx1
40-110 30-70 20-50 12-30
362

313 RX

M/38/5’9”/195#

340
Sit ups 151
Squats 189

sit ups 126
squats 211
total 337

254rx

3 mile run <29min
<30min break
242 reps

sit-ups 45-33-21-11 = 110
Squats 80-50-35-20 = 185
295 total

200909 WOD
On a 10-minute running clock counting reps:
2 minutes of sit-ups
2 minutes of squats
1:30 minutes of sit-ups
1:30 minute of squats
1 minute of sit-ups
1 minute of squats
30 seconds of sit-ups
30 seconds of squats
128 sit-ups, 182 squats, 310 total

Female, 5'5, 125 lb
Bodyweight squats & sit-ups

366 total reps with abmat and heels anchored against a 50lb. Dumbbell. Man remembering the reps on this was hard! 
situps: 69-48-33-18=168
squat:  81-55-38-24=198


180/41/69”

313 reps

132 situps
174 squats

SU on abmat w/ heels together: 52/29/19/9=109
SQ (fatigued from yesterdays dball hang cleans): 51/33/24/15=123

344 Reps Rx 

M/34/6’/175#

319 reps
128 sit-ups, 191 squats

M/39/111kg
125 Sit-Up 
191 air squat

334 reps :)

342 rx

140 sit ups
202 squats

61-78
41-60
23-40
15-24

Warmup with Back squat 3 sets of 12 at 175.

M/ 46/ 136 lbs/ As Rx (I anchored my feet under the couch)
2:00 sit ups 85
2:00 squats 80
1:30 sit ups 65
1:30 squats 65
1:00 sit ups 50
1:00 squats 50
:30 sit-ups 28
:30 squats 28
Total sit ups: 228
Total squats: 223
Total reps: 451
felt pretty solid overall. Sore at the end in quads but got my wind back quickly. Very little warm up and stretching post dinner. 

abmat sit-ups

43
55
19
49
16
32
9
16
total: 239

Rough estimate 284

Kept moving and didn't pause to record reps, so not sure how many, maybe around 330 Rx'd

SU on abmat w/ heels together: 47+29+17+11=104
Squats: 47+34+23+13=117
Total: 221

322

132 sit ups, 190 squats

399

276 RX

122 sit-ups 
154 squats 
————-
276 Total reps

333

m/31/6’0/190
122 sit-ups 
162 squats 
total 284 

after a 2 mile run

Sit-up 57/36/22/10 = 125
Air squat 72/56/42/22 = 192
Total 317

288
after doing double DT

310

186 air squats
124 sit ups 

Air squat 207
sit ups  111

M/45/6'3"/207lbs

257 reps

145 Sit Ups 
170 Squats

100 situps
240 squats

M/37/6'0.5"/160#

270 reps Rx'd

174 sit ups
156 squats 

total = 330 :(

275
140 squats 
135 sit ups 

133 Abmat sit-ups 
171 squats
304 Rx

As rx’d, 431 reps.

Sit-ups: 72/52/32/18 (174)
Squats: 102/74/51/30 (257)

Downright pleasant compared to some WODs – all stamina.  Anchored abmat sit-ups, 2 hand touch behind head.

47m/5'10"/180

Sit-up 78-63-56-40 
Squat 56-46-30-17

followed with a modified Linda

SU on ab-mat - 60
Air Squats - 90
SU on ab-mat - 50
Air Squats - 70
SU on ab-mat - 30
Air Squats - 52
SU on ab-mat - 15
Air Squats - 25
total SU = 155
total Air Squats = 237
total reps = 392

294

274 

343rep

257

AbMat SU - 157 reps
Squat - 203 reps
360 total

M/24/5'8"/160lb
CrossFit AFK

391 - Rx
(61-92-47-68-31-44-16-24)

49M/175/5’10
Ab Mat sit-ups 112
squats 224

336

52/37/24/15=138
60/44/30/19=153
291

213 sq
155 su
368

39M/5’9/172

M/34/6’/220
You all are just mean. 

115/130

419 Total Reps 

164 Abmat Situps
255 SQT

M/67”/47/180
RX
109 sit ups 
158 squats
267 total reps

349 total reps
Ab mat sit ups

F/53/GarageGym

278 total reps Rx 

243

Rx 249

M/45/6'2"/180#

Rx'd 
141/193 = 334 total

M/42/6’3”/215

353? lost count a few times!  

373 Rx
SU: 60-43-29-17 = 149
Squats: 90-67-42-25 = 224
m/52/5'11"/200#	

Sit-ups: 122 (45-36-26-15)
Squats:  164 (62-46-35-21)
Total: 286

263

total 262
36
69
29
50
20
33
10
15

194 Rx

Sit ups=137
Squats=177
total=314

387

337 reps Rx

265

90 scaled 

214 reps rx

M/37/RX - 345

2 min sit-ups:  60
2 min squats:  75
1:30 sit-ups:  39
1:30 squats:  57
1 min sit-ups:  29
1 min squats;  40
30 sec sit-ups:  16
30 sec squats:  23
144 sit-ups 
195 squats
339 reps
In an N95 mask due to poor air quality from NorCal fires. 

Squats: 191 (74-51-38-28)
Sit ups: 176 (70-52-34-20)

346 RX

Rx’d
365 reps

M/32/6’1”/203lb

Total reps: 300

Male/44yrs
150 total situps
175 total squats
Surprisingly pb'd my 1rm front squat after this. 

150 Total Reps

On a 10-minute running clock:
2 minutes of sit-ups 37
2 minutes of squats45
90 seconds of sit-ups33
90 seconds of squats35
1 minute of sit-ups24
1 minute of squats41
30 seconds of sit-ups16
30 seconds of squats24
total 255

361

Rx - 308 reps

Tatol:395reps.
sit-up:61+37+25+13=136.
squat:107+78+48+26=259.
https://youtu.be/jbX0cU3sSuI

Hollow Rock - 150
Squats - 230

380 total

Sit-ups 150
squats 175
total 325

M/48/87
400reps

Wod analisis :
Goal: gluco phatway/low skill
duration: 10 min
reps: Max reps. Scheme/stamina moderate to high reps + 200
movs: g-g 
 Air squat- squat Load: body weight 
 sit-up - trunk flex  Load body weigth

stimulus:
•is a gymnastic couplet
•two basic movements of gymnastics
•you need to hard on each part of wod
•the  rep shceme is a max effort on each part.
•the gluco system plays the major rol in  the energy pathway.
•body weight movs.


challenge:
setsunbroken 
+ 200 reps

class: 60 min
3-5 min brief
12 min general Warm up
8 min especific
12 min skill work
3 min rest before wod
10 min wod
10 min cool down
 
warm up general: 12 min
3 rounds crossfit warm up:
5-10 reps
ring dips
pull ups
ghd sit ups
backs extension
overhead squat
samson strech
goat

warm up esp: 8 min (practice and review)
air squats 4 min
sit ups 4 min

skill:
Pistols , pull ups or muscle practice 
skill and progressions 

wod 
10 min 

Cool down 10 min.







https://www.instagram.com/invites/contact/?i=1anzg4md2trwp&utm_content=dm9rzbn

rx
sit up--114 (Did a decent amount of weighted sit ups yesterday...figures:)
Sqts--166
Total -- 280
m/50/175

282 total, chose to count continuously instead of by movement 

Sit-ups: 150
Squats: 173

Great Workout! Definitely felt it in my quads. It goes pretty quick if you have a consistent pace. 

195 Squats
185 Sit Ups

WOD ANALYSIS

Coaching notes:

Modality: This exercise is a single modality that combines 2 high reps gymnastic movements.

Purpose: The training purpose is to improving the stamina. The biggest challenge of this program is training with high heart rate.

The reason for setting time: The method of setting time shows that it seeks to increase the stamina. As we move forward, the fatigue is increases, so the time decreases 30 sec after each round. This is because the athletes perform each round unbroken or with at least break. The intensity is the important factor in this training. If the 2 min is constant for all rounds, the athletes have to interrupts training several times and as the result the training is far from its purpose.

Physiology (GPP): Stamina and cardiorespiratory endurance play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Sit-up: Rectus abdominis, Iliacus Psoas, Rectus femoris.
Squat: Gluteus maximus, Quadriceps.
___________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up for sit-up: ≈ 5 min
Specific warm-up for squat: ≈ 5 min
WOD: = 10
Cool-down: ≈ 10 min

Additional time: It remains ≈ 22 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

166 squats 
119 situps 

Champions Club Scaling Notes

RANT
Nothing to rant about.

WHAT ABOUT THE MOVEMENTS
Sit-up - pulling from the hips, getting up, midline flexion/extension, pulling with the arms (on the shorts obviously!)
Squat - squatting, big range of motion, adding speed to challenge technique

WHAT ABOUT THE FORMAT
Both movements allow for a high volume and a high stamina tolerance before having to rest. So this format gives us a really good dose of both stamina and endurance, even though stamina will play a little bigger part. So you really should not have to rest at all.

TECHNIQUE SCALE
3 rounds of 2 minutes on each. Emphasize only going back to a hollow position on sit-ups, not all the way back to shoulders touching the ground, and emphasize not letting the feet wiggle around on squats. Arches should stay still.

CONSISTENCY SCALE
As is.

INTENSITY SCALE
Rest :30 between movements.

MY STUFF
194 on squats, 170 on sit-ups. Sit-ups went better than expected, I was kind of a pansy on the squats. Didn't coast the workout by any means, just didn't sprint the squats until the last 30 seconds of the 1-minute round.

GENERAL FEAR LEVEL: 6

Evolution doesn’t care about health as long as you have reproduced.

What does this mean not to have kids ??  🤔🤔