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Friday

230505

Workout of the Day

63

50-40-30-20-10 reps for time of:
Bike calories
GHD sit-ups

Post time to comments.


Scaling:
Reduce the overall volume of this couplet. If you’re unfamiliar with the GHD, modify the movement to AbMat sit-ups. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement and consider using AbMat sit-ups in the workout.

Intermediate Option:
For time:
50-40-30-20-10 reps of:
Bike calories
30-25-20-15-10 reps of:
GHD sit-ups

Beginner Option:
30-20-10 reps for time of:
Bike calories
Sit-ups

Comments on 230505

74 Comments

Comment thread URL copied!
Jeff Chalfant
May 26th, 2023 at 10:55 pm
Commented on: 230505

Is there a spellcaster that can help with my endurance?


19:45 on a ski erg and at intermediate reps

50-40-30-20-10 cals

30-25-20-15-10 ghd

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Natasha Thompson
May 26th, 2023 at 6:56 pm
Commented on: 230505

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:55 pm
Commented on: 230505

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Nate Gordon
May 25th, 2023 at 6:19 pm
Commented on: 230505

26:00

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DORA SMITH
May 24th, 2023 at 10:04 pm
Commented on: 230505

I URGENTLY NEED MY EX BACK 2023 WHATSAPP +1(419)359 4367 OR UNSURPASSED.SOLUTION@GMAIL.COM


I was having issues in my marriage because my husband wants a divorce but I was able to get him to cancel the divorce with the help of a spiritual man called PRIEST OSAS and now we are living in peace. If you are facing any kind of problem in life and want a lasting solution, PRIEST OSAS is the right man for the job. I'm a living testimony of his great power. He also prepares herbs for any kind of sickness you know about, he works wonders and miracles, I thank my stars I reached out to him for help


WhatsApp +1(419)359 4367

 EMAIL: Unsurpassed.solution@gmail.com

Comment URL copied!
Christian Sader
May 18th, 2023 at 5:02 pm
Commented on: 230505

50-40-30-20-10

Echo Bike calories

GHD sit-ups


26 minutes

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Roger Munger
May 18th, 2023 at 4:31 pm
Commented on: 230505

M/56

rx'd 28:26

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Cindy Byrd
May 17th, 2023 at 3:30 am
Commented on: 230505


Are you searching for spells to get your ex back? I'm here to show my gratitude and appreciations to this great man who save my marriage and bring back my husband. I was at the verge of losing my marriage when Dr.Excellent stepped in and rescued me. My husband had filed for divorce after an unending dispute and emotional abuses we both suffered due to misunderstandings. He left the house and refused to come back. I sought for Dr.Excellent knowing I don’t wish to suffer another penury due to divorce cases and losing my man. I complied with his work procedures which was very easy and he worked for me. The love and connection between me and my partner was restored and he came back and got the divorce case canceled. It’s all for a fact that Dr.Excellent is honest and transparent in helping people and you too reading this can get the solution you seek in restoring joy and happiness in your marriage or relationship. contact Dr.Excellent for help now..Here his contact. WhatsApp him at: +2348084273514 ,Email him at: Excellentspellcaster@gmail.com

Comment URL copied!
Cindy Byrd
May 17th, 2023 at 3:30 am
Commented on: 230505


Are you searching for spells to get your ex back? I'm here to show my gratitude and appreciations to this great man who save my marriage and bring back my husband. I was at the verge of losing my marriage when Dr.Excellent stepped in and rescued me. My husband had filed for divorce after an unending dispute and emotional abuses we both suffered due to misunderstandings. He left the house and refused to come back. I sought for Dr.Excellent knowing I don’t wish to suffer another penury due to divorce cases and losing my man. I complied with his work procedures which was very easy and he worked for me. The love and connection between me and my partner was restored and he came back and got the divorce case canceled. It’s all for a fact that Dr.Excellent is honest and transparent in helping people and you too reading this can get the solution you seek in restoring joy and happiness in your marriage or relationship. contact Dr.Excellent for help now..Here his contact. WhatsApp him at: +2348084273514 ,Email him at: Excellentspellcaster@gmail.com

Comment URL copied!
Jeremy Garcia
May 16th, 2023 at 6:52 pm
Commented on: 230505

EchoBike 50-40-30-20-10

HangingKneeRaises 30-25-20-15-10


Did first EchoBike set hard and then had to break up the sets on the next two. Broke up the knee raises into 3 equal sets. EchoBike is hard and heavy and tiring.

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Albert Walker
May 15th, 2023 at 11:36 pm
Commented on: 230505

Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075

Comment URL copied!
Albert Walker
May 15th, 2023 at 11:36 pm
Commented on: 230505

Good day to all viewer online, my name is Albert Walker I am so overwhelmed sharing this great testimony on how i was checking for solution in the internet while miraculously i came across Dr Kachi who brought my ex Girlfriend back to me, This is the reason why i have taken it upon myself to thank this great spell caster called Dr Kachi, because through his help my life became more filled with love and i am happy to say that my ex Girlfriend who has been separated from me for the past 2years came back to me pleading for me to accept her back, This was a shocking to me my partner is very stable, faithful and closer to me than before, because before i contacted Dr Kachi i was the one begging my ex Girlfriend to come back to me but through the assistance of Dr Kachi, I now have my relationship restored. You can also have a better relationship only if you Contact Dr Kachi Website: https://drkachispellcaster.wixsite.com/my-site OR Email: drkachispellcast@gmail.com You can reach him Call and Text Number:+1 (209) 893-8075

Comment URL copied!
Matthew Aukstikalnes
May 15th, 2023 at 5:54 pm
Commented on: 230505

23:15, sub treadmill and ab-mat sit-ups in hotel gym

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Cindy Byrd
May 11th, 2023 at 4:03 pm
Commented on: 230505

I highly recommend this real spell caster to anyone in need of help getting their ex lover back".

My husband left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. Every day and night I think of him and always wish he would come back to me, I was really missing him and I needed help, so I searched for help online and I came across a website that suggested that Dr.Excellent can help get ex back fast. So, I felt i should give him a try. I contacted him and he told me what to do and I did it then he did a Love spell for me. 11 hours later, my husband really called me and told me that he missed me and the kids so much, So Amazing! So that was how he came back that same day, with lots of love and joy, and he apologized for his mistakes, and for the pain he caused me and the kids. Then from that day, our Marriage was now stronger than how it was before, All thanks to Dr.Excellent. he is so powerful and I decided to share my story on the Internet. if you are still in love with your partner and you want him or her back i recommend Dr Excellent for you.Here his contact. WhatsApp him at: +2348084273514 ,Email him at: Excellentspellcaster@gmail.com

Comment URL copied!
Cindy Byrd
May 11th, 2023 at 4:03 pm
Commented on: 230505

I highly recommend this real spell caster to anyone in need of help getting their ex lover back".

My husband left me and moved to California to be with another woman. I felt my life was over and my kids thought they would never see their father again. I tried to be strong just for the kids but I could not control the pains that tormented my heart, my heart was filled with sorrows and pains because I was really in love with my husband. Every day and night I think of him and always wish he would come back to me, I was really missing him and I needed help, so I searched for help online and I came across a website that suggested that Dr.Excellent can help get ex back fast. So, I felt i should give him a try. I contacted him and he told me what to do and I did it then he did a Love spell for me. 11 hours later, my husband really called me and told me that he missed me and the kids so much, So Amazing! So that was how he came back that same day, with lots of love and joy, and he apologized for his mistakes, and for the pain he caused me and the kids. Then from that day, our Marriage was now stronger than how it was before, All thanks to Dr.Excellent. he is so powerful and I decided to share my story on the Internet. if you are still in love with your partner and you want him or her back i recommend Dr Excellent for you.Here his contact. WhatsApp him at: +2348084273514 ,Email him at: Excellentspellcaster@gmail.com

Comment URL copied!
jean vergnaud
May 11th, 2023 at 2:56 pm
Commented on: 230505

24:30 Rx

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Kyle Smock
May 11th, 2023 at 12:46 pm
Commented on: 230505

M/48/5'8/#215

15:52 _ assault bike + hollow rocks

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Ki deok Park
May 11th, 2023 at 10:30 am
Commented on: 230505

Rxd 44:27

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Amedeo Alessio Cerea
May 11th, 2023 at 7:54 am
Commented on: 230505

19:55

35-25-20-15-10

Cal

GHD Sit-Up

Comment URL copied!
James Gentile
May 10th, 2023 at 11:37 pm
Commented on: 230505

Completed 5/10 post 230509 wod. Done in Nashville while traveling for work. found a gym with a GHD so figured this was a great time to make up this missed workout. intermediate scaling as this was the first time I have done GHD sit-ups.


19:17.


solid 20s each way on transitions between echo bike and GHD.

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Jay Rinaldi
May 9th, 2023 at 5:58 pm
Commented on: 230505

23:58

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Rohan Bhatia
May 9th, 2023 at 12:59 pm
Commented on: 230505

Intermediate option:

No display machine on bike so did as told by Chris below for time of 2:30, 2:00, 1:30, 1:00, 0:30

No ghd machine so did stacked plates ghd situps

30, 25, 20, 15, 10


Time:24:54

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baeth Aleksander
May 9th, 2023 at 10:03 am
Commented on: The CrossFit Coach: Kelly Kelly

I was suffering from Lupus and Type 2 diabetes for over 8yrs. I tried many recommended drugs by our family medical Doctor. none was able to cure me , at last I became dependent on a safe room and metformin due to the weakness and constant pains, i found that life was just sinking & there was no way of hope. i read about a herbalist from african Dr. Gbogbo on his website, i decided to consult him through his contact i got from his website for herbal treatments, cause i have read testimonies of his herbal medicine curing several people from different disease and infections on his website, two days later, I make order for the herbal medicine and a week later i receive it at my house here in Manitoba CA, After some couple of days taking this herbal medicine, Things started to change, The symptoms started to decrease , a week later all symptoms were gone permanently. At this point I was saying to myself I can't wait to complete the dosage as instructed by him, I became fully free from all the symptoms of Type 2 diabetes and Lupus, at the completion of the dosage after 21 days. I felt healthy again and I rushed down to the hospital for a check up and the test result confirmed that I am now free from diabetes and Lupus, I told the medical Doctor how it was possible and gave him the herbalist Dr. Gbogbo contact. I am sharing this here for anyone who is having health issues either diabetes, lupus or any other disease/infections, should please contact Dr. Gbogbo  for a lasting solution. My life is totally different now that’s why I decided to let everybody know about the wonderful healing of Dr. Gbogbo. Meet Dr. Gbogbo a herbalist from west africa for your herbal medicine treatment with these details below. 


Email drgbogboherbalcure@gmail.com 

WhatsApp +2347031663661. 

Facebook page: https://www.facebook.com/drgbogboherbalcure

Comment URL copied!
baeth Aleksander
May 9th, 2023 at 10:03 am
Commented on: The CrossFit Coach: Kelly Kelly

I was suffering from Lupus and Type 2 diabetes for over 8yrs. I tried many recommended drugs by our family medical Doctor. none was able to cure me , at last I became dependent on a safe room and metformin due to the weakness and constant pains, i found that life was just sinking & there was no way of hope. i read about a herbalist from african Dr. Gbogbo on his website, i decided to consult him through his contact i got from his website for herbal treatments, cause i have read testimonies of his herbal medicine curing several people from different disease and infections on his website, two days later, I make order for the herbal medicine and a week later i receive it at my house here in Manitoba CA, After some couple of days taking this herbal medicine, Things started to change, The symptoms started to decrease , a week later all symptoms were gone permanently. At this point I was saying to myself I can't wait to complete the dosage as instructed by him, I became fully free from all the symptoms of Type 2 diabetes and Lupus, at the completion of the dosage after 21 days. I felt healthy again and I rushed down to the hospital for a check up and the test result confirmed that I am now free from diabetes and Lupus, I told the medical Doctor how it was possible and gave him the herbalist Dr. Gbogbo contact. I am sharing this here for anyone who is having health issues either diabetes, lupus or any other disease/infections, should please contact Dr. Gbogbo  for a lasting solution. My life is totally different now that’s why I decided to let everybody know about the wonderful healing of Dr. Gbogbo. Meet Dr. Gbogbo a herbalist from west africa for your herbal medicine treatment with these details below. 


Email drgbogboherbalcure@gmail.com 

WhatsApp +2347031663661. 

Facebook page: https://www.facebook.com/drgbogboherbalcure

Comment URL copied!
Raffaele Guarro
May 9th, 2023 at 8:54 am
Commented on: 230505

50-40-30-20-10 reps for time of:

Bike calories

sit-ups

total time 28:30

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Jerson Garcia
May 9th, 2023 at 1:59 am
Commented on: The CrossFit Coach: Kelly Kelly

Has anybody heard of this great psychic who helps people to win the Lottery and clear all your debts and buy yourself a big house and car and also have a comfortable life living. His Lottery lucky winning numbers work wonders and work very fast. He helped me to win a lot of money that changed my life and my family. Recently I won $20 million. I am so grateful for the help he offered me to win the lottery mega millions that changed my life. It was a dream come true for me and my family. His lottery lucky winning numbers work wonders and miracles. I'm so thankful to him for dedicating his time to cast the Lottery spell for me. I am extremely grateful for the lottery spell he did for me and my life has changed for good. He will also send you the rightful winning numbers you need to win fast and can make you a lucky gambler. contact via email: urgentspellcast@gmail.com or WhatsApp: +27790254036 you can also check out his website http://urgentspellcast.wordpress.com

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Giancarlo Ferrando
May 9th, 2023 at 1:32 am
Commented on: 230505

33 / M / 5'7" / 185lbs


This is my 2nd CrossFit WOD so bear with me lol.


Scaled:


50-40-30-20-10

Stationary Cycling Bike

Crunches


29:03

Comment URL copied!
Diane Garner
May 8th, 2023 at 7:11 pm
Commented on: The CrossFit Coach: Kelly Kelly

When your career is also your calling, you have hit the jackpot!


Thank you for improving lives through your calling, Kelly.


🙌

Comment URL copied!
Scott Wiedmeyer
May 8th, 2023 at 1:49 am
Commented on: 230505

36 / M / 5'9" / 135lbs


Clubhouse with stationary bikes was closed, so I went to the park to run, but my ankle was still troubling me from box jump-overs the other day, so...


30-20-10 rep rounds of:

Burpees

Sit-ups


13:31

Comment URL copied!
Tom Whalen
May 8th, 2023 at 12:18 am
Commented on: The CrossFit Coach: Kelly Kelly

Another inspiring video. Hats off to Kelly Kelly and the team who made this.

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Gustavo White
May 7th, 2023 at 5:00 pm
Commented on: 230505

I did it Saturday may 6 at night

Run (800m, 600m, 500m, 400m ans 200m) and Incline Situps

I completed the WOD in 27:02 minutes

https://youtu.be/X218iOnyaHI

Comment URL copied!
Antonio Alves
May 7th, 2023 at 9:12 am
Commented on: 230505

Modified:

--

50-40-30-20-10 reps for time of:


GHD sit-ups from bench

DB SDLHP @ 2x 10,5 kg


> 23'05''

--

Peace.

Comment URL copied!
Ralph Keeley
May 6th, 2023 at 10:06 pm
Commented on: 230505

M/37/6’/177#


16:35 intermediate on C2 bike erg


Deo gratias

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Emilia Leppänen
May 6th, 2023 at 4:22 pm
Commented on: 230505

14:50

RX

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David Peterson
May 6th, 2023 at 4:43 am
Commented on: 230505

50-40-30-20-10

53lb Russian KBS

Sit ups


11:40

(edited)
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Jordan O'Grady
May 6th, 2023 at 12:20 am
Commented on: 230505

Intermediate with incline abmat sit-ups (incline on my driveway) 24:28.

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Troy Bruun
May 6th, 2023 at 12:06 am
Commented on: 230505

19:44 Rx (echo bike)


GWU: 2x 1min Bike/5Pullups/10Pushups/15Hollow Rocks/20SQT


SPWU: GHD

Abmat Sit-ups/Straight Leg/(1/4)GHD/(1/2)GHD/Full ROM


CoolDown: Cat/Cows&Quads/Hamstring

Comment URL copied!
Jonathan Elmore
May 6th, 2023 at 12:04 am
Commented on: 230505

22:37 Echo


warmup 200 m lunges and 200 high knees


Afternoon 6 mile run just under 60 min. Post cortisone shot in foot a few days ago.

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Lincoln Kerger
May 5th, 2023 at 11:06 pm
Commented on: 230505

Scaled/subbed

For time:

50-40-30-20-10

Row cal (C2, drag 6)

AbMat sit-ups (butterfly, unanchored)

16:05


GHD wasn’t happening today, nor were cals on a bike. Broke once on the 30 sit-ups only.

Comment URL copied!
Coastie Nick
May 6th, 2023 at 1:22 am

Good time, nonetheless, Link!

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Zach Walker
May 5th, 2023 at 10:42 pm
Commented on: 230505

15:45 Intermediate - AbMat situps


m/37/210

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Sam Meixell
May 5th, 2023 at 10:40 pm
Commented on: 230505

50-40-30-20-10 reps in 25:28 of:

Bike calories

Abmat sit-ups

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Christian Simpson
May 5th, 2023 at 10:37 pm
Commented on: 230505

SC echo 🚲/⚓ SU...19:09

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Sam K
May 5th, 2023 at 10:02 pm
Commented on: 230505

Rx....🤷‍♂️

18:03

Not idea what the calibration is on this air bike, did half the calories. First round of 25cal took just over 3min for context. GHDs were in 2-3 sets on roman chair.


Son(15)

Same calories, intermediate GHDs(30-25-20-15-10)

21:50

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Lincoln Kerger
May 5th, 2023 at 11:08 pm

Nice job guys!

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Coastie Nick
May 5th, 2023 at 9:32 pm
Commented on: 230505

Subbed row cals for bike:


17:40

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Lincoln Kerger
May 5th, 2023 at 11:08 pm

Flyin dude, great work!

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Rick Roman
May 5th, 2023 at 8:54 pm
Commented on: 230505

18:16 Substitute Assault Bike and Abmat Situp… #fittestofthebravest

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Christian MacNicol
May 5th, 2023 at 8:36 pm
Commented on: 230505

16:55

ab mat Sit Up

smoked the Air Assault, belly hit in the way of my sit ups

(edited)
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Steve Day
May 5th, 2023 at 7:20 pm
Commented on: 230505

23:38

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Chris Meldrum
May 5th, 2023 at 7:06 pm
Commented on: 230505

As rx’d, 21:29. Rogue Echo.


Quads pretty blown up by this combo.  Tried to push a bit on the bike to a more uncomfortable pace, but still sustainable.  GHDs broke 30-10-10 / 25-15 / 20-10 / unbroken.


50m/5'10"/185

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Az Native
May 5th, 2023 at 6:32 pm
Commented on: 230505

20:02. At home so subbed abmat sit-up for GHD. Slower than expected…

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Rohan Bhatia
May 5th, 2023 at 5:35 pm
Commented on: 230505

Can anyone tell me exact substitute for bike cal for a normal gym where crossfit machines are not there. Can I do elliptical trainer and how much cal will be equal to today's workout as elliptical takes more time to burn calories as compared to bike? Please tell me

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Chris Sinagoga
May 5th, 2023 at 6:00 pm

In this case, don't look at the calories, because that's tough to count if the machine doesn't guess it for you anyway. Think of time instead. So maybe try 2:30, 2:00, 1:30, 1:00, and :30 efforts

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Rohan Bhatia
May 6th, 2023 at 9:26 am

Thanks Chris. Is there any other way also to count cal on eliptical trainer?

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Rohan Bhatia
May 6th, 2023 at 9:27 am

Thanks Chris. Is there any other way also to count cal on eliptical trainer?

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John Clarke
May 5th, 2023 at 5:24 pm
Commented on: 230505

50-40-30-20-10

Calorie Row

Hollow Rock


15:26

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Jim Rix
May 5th, 2023 at 4:43 pm
Commented on: 230505

No assault bike, and too nice a day to be inside on the rower, so

Run

800-600-400-200-100 (very approximate distances)

GHDs/KTEs

30/20-25/15-30-20-10

32:14


60/5’8”/155

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Stacey Thompkins
May 5th, 2023 at 3:14 pm
Commented on: 230505

M/48/6'2"/185#


50-40-30-20-10

Assault bike cals

GHD situps

21:34

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Jim Rix
May 5th, 2023 at 2:49 pm
Commented on: 230505

Got to the comments page, but the workout itself still isn’t loading.

(edited)
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Michael Arko
May 5th, 2023 at 1:29 pm
Commented on: 230505

Subbed calories rowing

22:01

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Mike Andridge
May 5th, 2023 at 12:10 pm
Commented on: 230505

Scaled to

50/30/20/20/20

Assault bike cal

abmat situps

29:22

m/53/175

I feel I do abmat situp pretty regularly--but EVERY time I get to about 40, I cramp up and have to walk around---so frustrating.

(edited)
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Chris Sinagoga
May 5th, 2023 at 5:59 pm

My guy! Welcome to the club! Sit-ups get me when I get to around 30ish, depending on the workout. Everyone has their thing that they don't want coming out of the hopper

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Steve Day
May 5th, 2023 at 7:25 pm

I'm right there with you guys. Endurance/speed on any type of sit-up is not my thing.

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Vito Zolota
May 15th, 2023 at 9:14 am

M/53

RX'd 29:30

Man, your 40 kills me! When I'm pretty fresh I can do up to 20-25 and every next demands me 2...3 breaths in a low position.

Cheer!

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Luis Oliveira
May 5th, 2023 at 10:13 am
Commented on: 230505

On Rogue Echo Bike


19:34

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Jason Mateer
May 5th, 2023 at 7:48 am
Commented on: The CrossFit Coach: Kelly Kelly

This was so cool, many thanks for sharing!

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Chris Sinagoga
May 5th, 2023 at 1:55 am
Commented on: 230505

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Monostructural and gymnastics. Pulling from the hips, core to extremity, combining conditioning and hips/midline fatigue


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


STAMINA SCALE

2 rounds of:

75 GHD sit-ups

Bike 75 calories


COORDINATION SCALE

5 rounds of:

400-m run

25 kb swings

*practice GHD sit-ups during the warmup


STRENGTH SCALE

AMRAP in 15 minutes of:

Bike 10 calories

2 slow GHD situps


MY STUFF

Did 50-40-30-20-10 reps of: lunges and L-sit leg lifts. Time was 8:something


GENERAL FEAR LEVEL: 7?

Comment URL copied!
Charles Meyers
May 5th, 2023 at 1:47 am
Commented on: 230505

Beginner Option:

30-20-10 reps for time of:

Bike calories

Sit-ups

10:57

(edited)
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Brandon Duquette
May 5th, 2023 at 1:06 am
Commented on: The CrossFit Coach: Kelly Kelly

Great video!


Is there a workout . Or is it a rest day?

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Alex Ciasca
May 5th, 2023 at 1:37 am

50-40-30-20-10 reps for time of:

Bike calories

GHD sit-ups


(From the CF com email)


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Brandon Duquette
May 5th, 2023 at 3:50 am

Ty

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Dawn Lanaville
May 5th, 2023 at 1:42 pm

Thanks for posting! It’s not pulling up for me either this morning.

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David Generoso
May 5th, 2023 at 12:56 am
Commented on: The CrossFit Coach: Kelly Kelly

Thank you!

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