CFWUx2 few kbs both rds
34:54

M/34/5’7” 180
scaled gus sit up to butterfly sit up
hip Ext to gm with 44# bar 
and used a 50# kB 

39:48

47:30. 1.5 pood, 5 lsit pull-ups & 25 sit-ups, 25 supermans 

3 rounds with 70 lbs. dumbbell. Not enough time for 5 rounds. 
27:50

39:52 rx’d -oof. Slept less than usual last night...a lot of room for improvement on this one even though it smoked me. First round close to 5m, wasn’t very out of breath until after muscular stamina in the low back started failing on round 2’s back extensions.   

Swings and KTE broken 10/8/7 after round 1(swings unbroken, kte 12/8/5)
GhD broken 15/10 except round 1 (unbroken) and round 5 (10/8/7). Back extensions were broken the most, and were hardest (Besides swings) but I was trying to do them slow and controlled at first. 

Compare to was scaled to 15 reps/easier KTE’s because the volume of this would’ve destroyed me back then! I don’t know if I’ll even be sore from this now though!

177/41/69”

M/25/5'8"/160lb
CrossFit AFK

47:14 - Rx

Did AMrap 8 min
200m run
5 kb swing russian 24kg
5 w sit up with plate over shoulders at all times
5 med ball back ext 9kg 
5 knees to elbow

Thank you Pamela Agnon for the TTB tips were really helpful today

3 rounds and quick 200m to finish him.
was my score.

All heil Greg All heil Greg, Matt you suck, but I admire you anyhow my man.
All hail the king, all heil the true king

Thank you CEO as well
This is a great new wave.

Lets just hope no money world keeps standards as high as always.
Cheers and as always

3-2-1, ...
bingo

XD

23:30
18 kg swing 
sit ups
17 kg good morning 
kte

☆CFHIM 46/95kg
51:23 

Mod it for me, 
no GHD machine so floor mods it is 
too tall for my pull up bar so had to do tucks with knees bent. 
added after workout 
20lb DB side raise and front raise same reps
+ 100 single jump rope x5 rest 1 min between 

Goal:
49:30

Actual:
26:46
Up it to 25 reps each movement

Subbed:
20 reps for each movement
70lb kettlebell
Abmat sit-ups 

GENERAL WARM-UP
2:00 air bike
5 World’s greatest stretch

M39/6’0”/190

41:38 @ 53# KB (need to purchase a 2 PD)

that was brutal.

26days post op from ACL replacement surgery

5RFT of
25 DB Hang Muscle Snatch
25 Strict AbMat Sit Ups w/ legs straight 
25 Empty BB Good Mornings
25 Hanging Knee Raises (to roughly parallel or as high/much as I could get my knee to bend) 

Time - 33:00

29:20, all weights and movements Rx but scaled to 4 rounds, a fifth would have gotten too sketchy. 

Scaled to 15 reps each. Did back extensions best as I could while lying flat on a bench. 

17:54

5 rounds
15 KB swings 35#
10 GHD sit ups
10 back extensions
5 T2B
16:56

A lot of equipment subs.

95lb SDHP
Blocks on top of plates GHD
45lb bar Good Mornings

x20 reps, 5 rounds. The knees to elbows were brutal. 

28:14

26:16

5 RFT of:
20 KB swings, 70#
20 GHD sit-ups
20 GHD back extensions
20 knees to elbows

Movements as Rx’d but changed reps to 20. Enjoyed this workout much more than I thought I would. 

M/55/185/6’0”

5 rounds for time:

25 American kettlebell swings (1.5 pood)
25 GHD situps
25 GHD back extensions
25 T2B 

All movements to Games standards

32:02

Subbed 50# KB (heaviest available)

24:32

5 rounds:

25 KB swings (53lbs
25 straight leg abmat sit ups 
25 good mornings (45lbs)
25 knees to elbows 

26:56

36/195/5’9/M

30:39 (sub’d sets to 25x, 25x, 20x, 15x, 15x)

51:16

5 rounds

25 KBS 70#
25 weighted sit up 50#
25 Superman
25 (strictish) knee to elbow

32:51

201207 -  50/M/6-1/295#
Mod/scaled to my equipment/abilities:
W/U: 
PVC (pass thu, snatch, trunk twist)
20 Cal Airbike (Echo) - 0:47 s

WOD: 5 Rds - 25 reps ea.
• KB SWINGS (48 lb)
• GHD (on mat over medball)
• BACK EXT (Superman on mat)
• K2E (20lb medball V ups 2 shin)
Time: 28:14.30

I had some Texas roadhouse for my 25th before this wod. Pain level 9.7 out of 10 not even rx. Used a 30kg kb every set of knee to elbow was broken. Good news is there is tons of room for improvement! Pretty sure all bread and butter is muscle glue... Took 29 minutes ish.

worked into work slow heeling ribs

Modified / scaled to: 

5 rounds for time of:

25 Russian DB swings | 15 kg
25 GHD sit-ups on bench
25 good mornings | 15 kg
25 hanging knee tucks 

Score: 40'48''

All sets unbroken except knee tucks. Nice one!
6 km run in the morning, 1H walk after WOD. 

Scaled:

AMRAP in 10 minutes of:
15 KB swings (53lb. KB)
15 AbMat sit-ups (20lb. MB)
6 rounds +9

5 minute rest,  then:

AMRAP in 10 minutes of:
15 Good Mornings (45lb. BB)
15 K2E
4 rounds +11

5 rounds
25 kettle bell swings with 44lb
25 sit-ups on bench
25 leg extension on bench
25 hanging knee to chest

5 rounds for time of: 
25 kettlebell swings (35 lbs)
25 GHD sit-ups on wall ball with dumbbells anchoring feet as in this: http://www.cfdanville.com/ghd-situps-2/
25 good mornings with barbell
25 knees-to-elbows

Total: 54:19.28

-1- 8:07.75	-2- 7:53.63	-3- 9:05.03	-4- 9:40.85	-5- 8:49.98

NOTES:

woah

26:13

5rds:
25 kettlebell swings (52# db)
25 decline sit ups 
25 good mornings (45#)
25 knees to elbow 

Scaled to 5 r/t of:
25 KB swing, 25#
25 Ab-mat sit-ups 
25 Superman 
25 Lying toes to KB, last 2 rounds hands out to sides instead overhead (neck flexibility lost)
35:59
couldn’t hit a rhythm on the toes to kb 

27:36 abmat situp, knees to chest o/w rxed.

Scale to 50-lb kettlebell and 20 reps instead of 25
27:53
m/52/5'11"/200#	

Subbed/scaled to
25-20-15-15-15
back squats, 75# (nagging elbow tendinitis)
GHD sit-ups 
back extensions 
KTE, arms in straps to protect shoulder joint
20:15

150719
20:57, same scaling except with 1.5 pood kbs

58/5’8”/160

Scaled to 5 rounds:
25 x 45lb Russian swings
25 GHDSU
25 back extentions
25 K2E

28:46

Rx : 38'17
part 1 : https://youtu.be/mwgutQuGxzA
part 2 :
https://youtu.be/bTr8wWz-5qY
part 3 : no more memory

Awesome weekend at Brew City in Milwaukee.  Pablo, Sarah, Jessica, and Greg were extremely knowledgeable, approachable, and helpful.  

Really great time at BrewCity in Milwaukee! Learned a ton about how to be a better athlete myself and how to coach!

1.5 pood (53lbs) dumbbell, Rx reps
37:48

Each round I had to adjust the GHD for the hip positions ... the perfect excuse for a break!! The other breaks were unexcused.

4 rounds 33:32. Subbed 45 bar good morning for BE, unanchored straight leg abmat sit-ups for ghd, 70lb DB for KB.  Core destroyer!

Huge Thank you to the seminar staff in Milwaukee!! got my first ring muscle up ever! in front of the whole class! still on top of the world with that experience. Thank you for all the knowledge and experience for the future.

Sc to 50# russian kb/abmat situps anchored/back ext on bench. K2e were brutal...

46:28 (6:45/8:49/11:54/11:08/7:52)

25:30

Did 4 rounds due to volume. Modified to 53lb KB. All else Rx

M/27/6’1”/195

A big thank you to the trainers this weekend at the L1 in Milwaukee, they were awesome and so helpful. Also thank you to Brew City CrossFit for sharing your awesome facility with us this weekend!

Subbed:
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

My time would probably have been at least 5-10 minutes longer had I been able to do this Rx’d. Good workout regardless.

No GHD machine
subbed/scaled:
5 RFT
25 KB swings 1.5 pood
25 30lb dumbbell ab may sit-ups 
25 45lb barbell good mornings 
25 strict knees to elbows 

32:03 

Hey there!

Does anyone know of a GOOD sub for GHD setups/back extensions?  I've tried rigging a bench but it feels really unsafe.  sit-ups/exts on the mat just doesn't cut it.  Maybe something like "Russian" hamstring curl but not so hamstring dominant?  Any advise is appreciated!

Thank you Pablo, Sarah, Greg, and Jessica for coming to Milwaukee, and for Brew City for hosting. All of the trainers were excellent, and the instruction/lectures were very informative. The energy brought by the trainers was fantastic, and helped make an amazing experience. 

M/39/5’10”/195

33:05 - I did hip extensions in place of back extensions.  

Done after hang squat clean WOD

Russian swings at 2 poods
Sit-ups & back extensions done over a box
Strict K2Es
28:33

44/1.78m/75kg

Scaled to
5 rnds
15 kbs @ 2pood
15 ghd past parallel--not full ghd
15 back ext.
15 strict knee to chest
19:05
m/50/175
compare to
Intermediate'ish scale
5 rnds
15 kbs 2 pood
15 full ghd
15 back ext
15 strict knee to chest
25:07

Subbed to 5 rds of:
25 70#DB dumbbell swings
25 incline sit-ups 
25 back ext
25 toes to dumbell

21:44

Brisbane, Australia - December 5 & 6. Great two days. Our instructors Brett, Lily and Lach ran an enjoyable course. Their delivery of information, cues and instructions were clear and concise. In extremely hot conditions they held the attention of the class throughout. Great job team!💪🏻💪🏻

10 min AMRAP
15 kb swings  ＊26lb
15 GHD sit-ups
 then
10 min AMRAP
15 hip extensions
15 knees to elbows

4r+22 , 4r+15

RX：49'31''.
https://youtu.be/3Hnl_rwCR08

Great weekend in Milwaukee! Thank you to the knowledgeable & fun trainers, Pablo, Greg, Jessica, & Sara! 

Thanks to all the coaches and Brew City Cross Fit for hosting. Especially in these difficult times. Appreciated the opportunity to attend as well as the insight and knowledge passed on by a great group of coaches. Keep up the good work.

Thank you the CF Staff Pablo, Sarah, Jessica, and Greg you were all incredible and so knowledgeable. Big thank you to CrossFit Brew City in Milwaukee,WI for hosting, I had a blast!!!

Awesome weekend in Milwaukee, WI at Brew City CrossFit! Great training with a great team! Learned a ton and can’t wait share it with others. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Kb swing - jumping with an odd object
GHD sit-up - pulling from the hips with an emphasis on rigid midline
Back extensions - moving from global flexion to global extension, emphasis on the extension
Knees to elbows - pulling from the hips using a little bit of skill (global extension/flexion)

WHAT ABOUT THE FORMAT
Austin does a really great job of explaining this one

TECHNIQUE SCALE
As is, ditch the timer, cut ROM on the GHD and kettlebell in half, kip on the knees to elbows, hip extensions or squats instead of back extensions

CONSISTENCY SCALE
As is, or maybe if you're in really good endurance shape but don't have the strength for the movements as listed, do 3 rounds of 50 reps each.

INTENSITY SCALE
AMRAP in 10 minutes of:
15 kb swings
15 GHD sit-ups
 then
AMRAP in 10 minutes of:
15 back or hip extensions
15 knees to elbows

MY STUFF
Played around with a few different variations of this one too, did 5 rounds in just under 20 minutes

GENERAL FEAR LEVEL: 5

Brewcity CF in Milwaukee! Great place! Awesome weekend! Amazing informative team! Thank you!!