CFWUx2 10*45ohs*2 1*95 2*95

3r +40m (+30 seconds to finish last run)

next day

amrap'20

400 m treadmill run

30 strict sit ups

10 ohsq 35 kg

4+400 m

3 rounds plus 400 meter run - Rx’d

hice 5 rondas y 150m run

con 40ki

cada ronda hice 14 ttb en reemplazo de los ghd.

parti 7 y 7 los ttb en cada ronda y fue un buen pace de apenas abajo de los 4 min x vuelta en promedio con buena tecnica y descansos breves. use la imaginacion para llevar un pace apenasas rapido que un team. mantuve tesalonienses 16.

4 rds plus 400m and 20 abmat su in 5th

on GWT, subbed:

400m run

20 TJs

20 squats

3 2/3 rounds + 13 squats

4 rounds + run 400m + 7 ghd situps

As prescribed. No warmup. Nauseous the whole time from a snickers bar and the heat. All unbroken except a 2 sec pause at 11 reps round 4 ghd sit-ups to regain technique control. This felt sh:tty, maybe- because I haven’t been as consistent with the beta alanine and definitely should’ve saved the snickers for post wod, or skipped it!

180#43%176cm

4 sets

substituted 15 toes to bar in lieu of GHD’s

m/33/5’11/197

4+400m+12 s

sit ups

45#

F/25/5’5/150

CrossFit AFK

M/26/5'8"/170lb

CrossFit AFK

5+300 - Sc (Used 100lb on overhead squats. All else was Rx. Ran to just over the 300m mark in the last minute and half.)

Switched 10 GHDs and 20 OHS. Otherwise as rx'd. 4 rounds + 400m run.

Light and quick runs, unbroken GHDs and OHS.  Took a breather before OHS to ensure I could complete unbroken.

49m/5'10"/180

M/36/6'/172#

4+403 Rx

Deo gratias

3 rounds + 400mts + 20 ghd + 4 OHS

5rnds + 200m Rx

M/35/197

Pressed for time, did 10 min AMRAP

8 stair sprints, basement stairs

20 abmat situps

10 OHS, 45#

2 full rds + 20 abmat situps

SC to ⚓ SU...3 + 75m/-/-

Botched round 3 OHS with 2 no reps

4 rds

Row/Bike/Row/Row instead of run

40 kg barbell

completed 7/11 at a Planet Fitness while on a vacation. subs galore.

rower for run - it was a water rower and completing 400m on that took x3 longer than on a concept. felt like my pace was not x3 slower, so perhaps just the nature of that piece of equipment?

incline sit-ups for GHD - accidentally thought the reps were x30.

OHS - short flat-bar = 60lbs - heaviest they had - kept reps at x10.

Only got 2 rounds plus some rowing done at 20 minutes. The rows took about 5-6 mins each so not much time left for the other work. Finished the 3rd round for a good dose.

5 rounds rxd

GHD’s got hard. Pheww

Scaled to 85#

3 rounds + 200 run

Lots of transition time, going outside to run, uphill to the garage for GHDs, then to the basement for OHS.

This is a quintessential, classic CF workout.

170512: 4 rounds

59/5’8”/155

5 + 10 weighted ab-mat sit ups (#30)

4 rounds + run + 7 GHDSU Rx

M/29/6’1”/200lbs

(220710)

34/80kg/175cm

subbed abmat situps for ghd

40kg OHS

3rounds+400 19:50 / 20 mins

Rx’d: 4 rds + 400m + 20 GHD SU

M 51/205/6’

Subbed 30 abmat sit-ups for the 20 ghd sit-ups.

4+400m+28.

3+400+20.

OHS are my kryptonite, used 65, made to 6th rep of third round then had to finish the last 4 with snatches. Anchored straight leg sit-ups.

Still feeling that 6 week break after almost 2 months.

At Commercial Gym W/ Row instead of Run

rx GHD and OH Squat

4 Rounds + 400m

5 rounds

E4MOM

Rx 6 rounds + 400m + 8 GHD Sit-ups

*Unbroken.

20min AMRAP: 6rds

400m Run

20 GHD Situps

10 OH Sqt (65lbs)

GWU: Full Body Rotations

2rds PVC passthrus/goodmornings/

sqt/jog

SPWU: Run Progressions

Situps/straight leg sit-up/ghd warmup

pvc oh Sqt warmup to wod weight

4 rounds + 300 meter run

400m run

20 sit-ups

10 OHS, 12lb dumbbells

5 rounds, plus run and 20 situps.

400 meters

20 reps full ROM GHD

10 reps OHS 75 lbs

4 rounds + 25 meters.

Runs averaged 2:40, GHDs 1:45, OHS 0:40

Round 1 ghds 10-10, round 2 12-8, 3 and 4 15-5.

Scaled to:

27 abmat sit-ups

75lbs OHS

5 rounds + 220 meters

Somewhere around Intermediate. Scaled OHS to 65# and GHD range limited by equipment (bench/barbell setup vice GHD rig).

5 rounds

OHS and GHD unbroken each round. Still went past parallel on GHD, just not that far due to distance to floor.

57 YOM 5’6” 217.3

Warm up

400meter Run

PVC Pullovers all Angles

GDH sit-ups

Over Head Squat

35 Lb Kettlebell swings X15

20 Min Dynamic Stretch

SUNDAY

220710

Workout of the Day

Scaled 45 LB Barbell for overhead squats

3 full rounds at 20:11

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 GHD sit-ups

10 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.

Compare to 170512.

Modified:

--

Complete as many rounds as possible in 20 minutes of:

20 DB SDLHP @ 2x 10 kg DB

20 GHD sit-ups from bench

20 single-arm overhead squats (10 L + 10 R)

4 rounds + 20 GHD sit-ups.

5 rounds completed in 21'56''.

--

Peace.

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 GHD sit-ups

10 overhead squats (45lb bar)

2 rounds plus 3 GHD sit-ups

M/23/124lbs

4 rounds.

GHD slightly modified coming down to catch myself.

45 lb bar for overhead squat to focus on form.

4 seconds over, 5 rounds Rx

Afternoon I did 500m row, parallel GHD, and #65 OHS 5 rounds plus 500m

Wife 800m Echo, abmat, and #12 OHS 4 rounds

6 round exsackt

45lb OHS

4 rounds + ~150m

Early Sunday workout 🥱

Rx

4 rounds + run + GHDs+ 7 OH squats (3 reps shy of 5 rounds!)

M/30s/225lbs

Champions Club Scaling Notes

RANT

Nothing to rant about

WORKOUT THEMES

Gymnastics, monostructural, weightlifting. Using a big demand on the midline to challenge running. Pulling from the hips, squatting with an upright torso.

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

I DON'T HAVE A GHD SCALE

Sub strict knees to elbows or an L-sit variation if you want to emphasize the strength, sub kb swings if you want to emphasize the timing/coordination

HAVE YOU SEEN MY OVERHEAD POSITION SCALE

Sub either front or back squats for OHS, and practice them in the warmup instead

NOT JUST A WORKOUT SCALE

If you want to emphasize endurance, sprint the runs and live with whatever happens after; for flexibility you can cut the run short and use that extra time to go slow on OHS, feet closer than usual, and go really low; for stamina keep the GHDs unbroken without your back rounding and do what you need to on the other stuff to preserve that.

MY STUFF

8 rounds + 400m run as rx'd

GENERAL FEAR LEVEL: 7

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 GHD sit-ups to parallel (med ball feet anchored sit-ups)

10 overhead squats

75 lb 4+2

A good practical explanation of Mechanics-Consistency-Intensity, and the application of the triage concept. Scale the stimulus so the practicing of the functional movement is beneficial to the athlete, whatever their ability level.

Please don't do this