5 Rds + 4 reps RX

M/42/5’9”/200#

Any idea how to do this at home?

CFWUx2

2r +30 reps

Finish r3 after buzzer

Test

RX 4R+20

KB 32kg

3 rounds plus 20 reps, Rx’d

M/31/6'/195#

20 abmat situps

10 L arm OH walking lunge 30#DB

10 R arm OH walking lunge 30#DB

4rds + 14 situps

did last 2 rounds of lunges goblet style vice OH

Intermediate, and subbed KTEs for sit-ups

4 1/3 rounds

5 rounds and 15 reps beginner

4 rounds plus 33 reps with stationary step out/back lunges due to overhead obstacles. Construction blocked my ordinary path. Otherwise rxd. 13 more reps than last time. Definitely a cardio improvement over last time and the stationary lunges felt harder on the legs than walking lunges today.

178/41/69”

5 rounds 16 reps with GHD's and DB50lbs

Option 1

12min AMRAP

10 GHD SitUps

10 OH Lunge L Arm

10 OH Lunge R Arm

45#

6+20 rounds

Subbed 55# KB and abmat SU: 6 rds

M/35/6’/175#

4+20 with 50-lb. dumbbell

(200604: 5+6 with 50-lb. dumbbell and 15 GHD sit-ups per round.)

F/41/5’6”/128

6 + 12 Sit-Ups

(35# DB & MBC over the head sit-up)

4rds+17x lunges (50# kb)

200606: 4rds+15x lunges (30x abmat sit-ups, 25# kb)

180210: 4rds+8x lunges (GHD on swiss ball)

M/25/5'8"/155lb

CrossFit AFK

6 - Sc (50lb dumbbell)

Rx goal

6 rounds

Actual

Intermediate 

6 rounds + 11

R1 1:15

R2 1:39

R3 1:45

R4 1:50

R5 2:25

R6 2:08

R7 1:02

1/22/21: 5 rounds + 1 situp. 40#. regular situps reaching back with both hands.

2/8/18: 4 rounds and 8 Lunges. 50#

1/26/17: 4 rounds and 3 SUs - kind of lost track - I would have believed 3 rounds but watch said 4. Messed me up in any case. 50#

JonNYC

4 + 16, 45# DB

5 rounds in 12:03

Ball Situps / 40lb lunge

RX, 5 rounds

6 + 16 sit ups

sit ups were straight leg

35 lb DB

Homemade GHD of plate stack with yoga blocks on top, feet anchored. No DBs, used a 53lb KB.

5 rounds + 20 sit-ups + 6 lunges right side weight. Finished the round off after the whistle.

Matt (m/40) - 4 rds, 30 reps rx (with only minimal Doberman interference)

Meghan (f/(not 40)) - 4 rds, 30 reps, ab-mat sit-ups, 20# DBs (with more substantial Doberman interference)

Scaled: GHD is in the 20°garage so stuck with regular sit ups, 35# DB

6 rounds + 8 Lunges (left)

5 rounds. Modified GHDs for lack of equipment.

35 lbs first 3 rounds, last 2 rounds 2 35 lb weights overhead to increase intensity.

6+10 GHD (intermediate)

12 minutes of:

- 20 GHD sit-ups

- 10 left-arm overhead walking lunges (35lbs)

- 10 right-arm overhead walking lunges (35 lbs)

Result: 3 rounds + 20

M/44/5'6"/132lbs

147 cals, 155 avg/176 max heart rate

12’ of

20 a mat sit ups

10 ;eft arm lunges

10 right arm ;unges

#35 dumbell

4 rounds 10 left arm lunges

Rx’d 5 rds + 20 reps

200604: 5 rds + 10 reps

20 straight legged sit ups

10/side single arm DB OH walking lunge 50#

6+15

50# was the heaviest DB I had

Scaled @50 pounds (home gym)

4 rounds + 15 GHDSU

5 rounds in 12 minutes of:

20 ab-mat sit-ups

10 left-arm overhead walking lunges, 30#

10 right-arm overhead walking lunges, 30#

GHD to parallel, 25kg DB

4+ 35

10 GHD sit-up

10 OH walking lunges with 25#

10 OH walking lunges with 25#

4 rds

Did Row/FS wod from Jan 20th 2021 then today's wod

untimed

3 rnds

10 full ghd

10 35# oh lunge rt/lft

7 Rounds + 1 GHD Situp, RX

Leg burner!!! 🔥🔥🔥

6 rds

Abmat situps

7 rounds on decline bench and 52.5lbs 12:06

4 rounds

sit ups on mat since I don't have one of those sit up machines

used 20# weight for first set of lunges, but went down to 15# for last 3.

customized

40# right

40 flutter kicks

40# left

40 flutter kicks

6 and half rounds

35/M/6’4”/263

3 rounds

4 rounds - 20s left

GHD to parallel & 30# DBs

H - 5 rounds + 20 sit-ups

Decline bench sit-ups & 10# DBs

4 rounds

25 dumbbell

M 50/190/6’

Subbed 20 1/2 t2b. #45 dumbbell. 4+20.

6+16

Anchored Abmat Sit-ups (no GHD in the garage gym)

30# DB

Rx 4 rounds

Last time scaled 50lbs and a mat sit ups: 6+17

36/195/5’9/M

Haven’t commented in awhile but finished all January WODs so far! I’m going to try to do all of them for 2021.

No GHD and no experience with them, so subbed 40 regular sit-ups. Used 30# kettlebell

4 rounds + 43 reps, finished the round after time was up

15 mins run before and after, followed by some stretching

12min: 6rds + 25reps

20 GHD Sit-ups (to parallel)

10 R OH Walking Lunge (35lb KB)

10 L OH Walking Lunge (35lb KB)

Scaled to AMRAP in 12 minutes of:

10 AbMat sit-ups

10 walking lunges

10 wall angels (Starrett mobility)

5 rounds + 20 reps

Don’t have good OHs and waiters were way easier than angels.  Looking at the pack’s numbers, scaled it well.

4 + 27 (mask on)

weighted SU - done at home so no GHD

20lb KB (scaled to weaker arm)

Tried to really work on core activation during lunges to stabilize

When I saw this one I thought: "I'm really slow, so even if I scale this down, I'll probably do no more than 1,5 rounds or so, and I could really use a more substantial workout today". So I turned this into:

5 rounds for time of:

20 GHD sit-ups from bench

10 left-arm overhead walking lunges | 11,5 kg DB

10 right-arm overhead walking lunges | 11,5 kg DB

SCORE: 19' 58''

For the record, hit 3 rounds a little under the 12' mark.

4 km run in the morning, 2 km jog after WOD, doing some errands along the way.

55lb dumbbell/stationary lunges

5 rounds + 3 GHDSU

Good improvement from last time.

Used a 35# plate for OH Walking Lunge (no DBs and had to use 45's for make-shift GHD foot anchoring)

5rds + 12reps

10 abmat

10/10 L/R oh walk lunges 35#

5 full rounds

6th round dropped last 5 oh walking lunge.

felt good today

M/55/6’1”/181

AMRAP in 12 min:

20 GHD situps (both hands touch)

10 Overhead DB lunges - left (60 lb)

10 Overhead DB lunges - right (60 lb)

Rx (wearing mask): 4 rds + 33 reps

AMRAP 12 mins

20 incline sit-ups

10 right arm OH walking lunges (35#)

10 left arm OH walking lunges (35#)

5 Rds + 12 sit-ups

(2 Reps short from compare to. )

4 rounds w/ abmat and 60# DB

6 +10 rounds

I did half-way down GHD (first time ina decade I’ve done GHD) and a 12kg kettle bell for the lunges

4 rounds + 18 reps

with 35# DB did this workout right after the 400m run HS Hold workout.

RX

Had to go slow because of right shoulder impingement.

3 rounds + 7 left arm OH lunges

No ghd or ab mat so regular sit-ups

60lb kettlebell

4 rounds 35 reps

4 rounds, no lunge walk because of spacial issues....

4 rounds + 22 reps Rx

2 rep improvement over 200604 which was 4 rounds + 20 reps

m/52/5'11"/200#

5 rounds, 50lb, ab mat x20

Andy 49

4 rounds +18

25kg

4 rounds rx

Subbed incline sit-ups for GhD, 45#DB:

7rds +19

20 ab mat situp

lunges with 20kg kettlebell

6 + 20

Modified to:

10 GHD (using a bench, so a reduced ROM)

10 OH lunges (R)

10 OH Lunges (L)

26# KB

6 Rounds + 14

Scaling the GHD was a good call, lunges were quick and easy, alternated lunging forward and back since not enough room to do walking.

6 rounds + 3

40lb dumbbell

7+20

20 ab mat sit ups

30lb DB

8 rounds

20 sit-ups

10 bulgarian lunges each leg with 25lb dumbbells

M/41/180/5’9”

5 rounds

40lb

ab mat

still nursing the back

M/5’11/205

4 rounds with 40lbs dumbbell

3+20+2. Did ghd and used 40lb DB. Last was 4+20+4 doing same weight but subbed abmat sit-ups for ghd. Humbling...

5 rounds + 2 reps

55 lb dumbbell

M/46/6'2"/185#

Today scaled to 53# KB the rest as rx'd 5 rds + 9 ghd's...compare to was with same scale 5 rds + 4 ghd's

Lunges in place due to lack of space, 41lbs dumbbell

4rds + 9 GHDs

On the slow side. Walk-lunged Rd.1, turning around every 3-4 and killing mo/clock. Rds.2-4 lunges in place took time but were way smoother. If I had space to walk I probably could do 5 rds.

Intermediate Option, 20 sit-ups: 5 rounds + 12 sit-ups

Intermediate options

4-16

4+30, 40# and mixed GHD’s/sit-ups

Scaled to: AMRAP 12 minutes

20 straight leg sit-ups

10 left arm overhead walking lunge

10 right arm overhead waking lunge

40lb dumbbell for OH lunges

6 rounds plus 19 sit-ups

compare to 200604 same scale

6 rounds + 5

6+14

17.5kg DB (static lunges)

Hotel, at altitude too...Sc to abmat SU/40# DB...5 + 20/5/-

060420: sc to abmat/50# kb...4+20/-/-

4rds +13

Used 45# dumbells

65lb DB - 5 rounds + 1

7+10

30 AB-mat sit-ups

10 left-arm static lunges

10 right-arm static lunges

used 20-lb dumbbell

♀ 40-lb. dumbbell

♂ 60-lb. dumbbell

12-minute AMRAP

20 AbMat Sit-Ups (20-lb. MB)

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

35-lb. DB

4 rds + 15

20 hollow rocks

10 lunge steps, 20lb DB overhead, right

10 lunge steps, 20lb DB overhead, left

7 + 10

200604: 6 + 30

5 + 18

Sit ups (did 1 round of GHD then changed to regular sit ups) and 20lb DB

F/26/5’7”/160lbs

5 + 2 RX

GHD was definitely the challenging part of this WOD

M/28/6’1”/200lbs

3 + 13

6 + 25 using a 27.5kg DB

5+2 Rx: Super proud, I Don't think it's a good mark nevertheless I'm quite happy with my performance in the GHD. Been avoiding that piece of machinery for a while because I'm way too afraid of rhabdo but decided to give it a shot today and I'm not regretting it.

RX:

200604:5R+20.https://youtu.be/01RCQn4Cyz4

210119:6R.https://youtu.be/OMCvTOAPlOE

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

GHD sit-up - pulling from the hips with an extra load on the midline

One-arm overhead lunge - squatting with a double dose of unilateral loading

MAIN DECISION

Does my stamina allow for 20 GHD sit-ups per round

TECHNIQUE SCALE

Cut GHD reps to maybe 10 but slow them down, lunges are the same, extend to 20 minutes

CONSISTENY SCALE

Same as listed, extend to 20 minutes

INTENSITY SCALE

Sub 10 kipping toes to bar for GHD sit-ups, otherwise as rx'd

INJURY SCALE

Find one movement you can do that taxes your midline (preferably a static hold) and one other movement that can fatigue either your shoulders or legs. Do a 20-minute AMRAP.

MY STUFF

I lost count of rounds, but used a 40-lb. dumbbell and around 15 reps each round on GHDs.

GENERAL FEAR LEVEL: 6