DU (same number of rotations as triple unders) 32-27-23-18-13-9-5
Sit ups (*1.5 the GHD) 32-27-23-18-13-9-5
Deadlifts (50# dumbbells) 21-18-15-12-9-6-3

14:31 

남(m)/46/171cm/98kg/221230/
21-18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts=>60kg
♀ 125-lb. deadlifts
♂ 185-lb. deadlifts
Share your at-home modifications and times in comments./
38분18초(3단뛰기 모두 반칙, 무게줄임)/
금요일 저녁와드/
오늘 부터 운동시간 50분으로 늘림

CFWUx2 10*45dl 10*95 10*95 5*135
33:16

subbed:
push-ups
KTEs
deadlifts, 135#

19:39

12:28. DU, sit up with 9kg, DL@75kg. I should have done a more taxing sub for GHD and triples or more reps. DLs could have been lighter but I let them bounce a little.
After watching QiHui Xing and copying his form I got my first triple and continued practicing.

21:14 
triple attempts 
sit ups
dl 63kg

15:38 with double the reps of double unders as fast as possible on the tempo. Had to switch ropes after round 1 because one side of my rope stopped rotating cause the rope to shorten after 2 double unders. That was frustrating and certainly took minutes off my time when combined with a shoe re-tie also. 
Next time can be faster for sure. Did all the deadlifts in 2 sets so I didn’t redline but caught my breath as usual on ghds until the last few rounds. 

41/188/69”

50:25. Doubleunder attempts 

DU
Ab Mat Sit Ups
19:04

Sc TU to 3x SU, abmat situps, Rx DL
16:18

practiced triple unders but did predominantly double unders during the workout to preserve time intensity

subbed abmat situp
13:25

20:24 double unders 125#

25:15 - Rx

It took a little longer to find my rythem for the triple unders then I would have liked. Clearly I don't and didn't practice them enough. 

M/34/6'/175#

7-6-5-4-3-2-1 
Triple-unders

21-18-15-12-9-6-3
GHD sit-ups
Deadlifts 185-lb.

15:06; humbled.

subbed double unders
17:32

Tripled the single unders.
Everything else was RX
12'29"

200407/48/86
Triple under->double under 
155#
13'53"

8:27 s
double unders
ab mat sit ups
95# DL

I tripped on my first set of DUs twice. Other than that unbroken everything. 
Tried to push the pace of DL. 

M/36/6”/86kg
18:30
Used 60kg and did 29-25-21-17-13-8-4 reps for deadlifts.

19:50 😬 
Subbed for double unders and 1 min planks for each set of sit ups. 125 lbs. 

Did single jumps and doubled the number, 55 lb deadlifts

10:28
DUs
GHD Sit-ups 
DL (125lb)

My GRIT adaptive crew is tackling this one on Monday!

For in-person classes, we'll do:
Battle ropes
Ab mat sit-ups / Seated back extensions
Deadlifts

Teleclasses will do:
Jumping jacks / Seated jacks
Sit-ups / Seated back extensions
Superman rocks / Side touches

* As always, shout out to Bryan and Juan for that Bodyweight WOD version! I wouldn't have thought of the superman rocks, and I know a few people are going to love those.

Double unders
135 lb

10:42

1:01:27
Triple unders/good attempts
abmat sit-ups
1.5 lb kettlebell swings

New to CrossFit so just starting the WODs on the website 
Single unders (x2 reps) 
Straight leg sit ups 
Deadlifts with 35lb. DB 
13:46 

Alt SU-DU (2x total jumps than rep scheme
Ab mat situps
DL 135#

20 min cap, finished round of 9’s

19:15 RX

At Home: 
single undes x 3
weighted sit-ups
db dls - 25#
time: 11:06

The Gym Life April 2, 2020
https://youtu.be/mySQnWnHjSo
This mornings workout started off with a 1km run to warm up followed by a modified CrossFit WOD for April 2, 2020.
Today was 21-18-15-12-9-6-3 of:
Single under skipping rope (RX was triple unders but I'm not able to do double unders yet)
Declined bench Sit-ups (RX was GHD sit-ups)
135lbs Deadlifts (RX was 125lbs deadlifts)
This workout took me 12:54 to complete.
The channel now has 36 Subscribers and I couldn't be more happy!!
We are looking for the magic number of 1000 so please take a moment to Subscribe to out channel.
Thank you!
Until the next one, keep Living the Northern Life!

34:15

added 400 meter run after each round (too much time indoors lately)
GHD to just below parallel 
double unders

21:12
scaled DL’s to 160#
GHD sit-ups to parallel
DU’s rather than triples 
had to break first few sets of DL’s into 2-3 sets

Tuck jumps (as suggested by Eric O’Connor, on this thread)
V-ups (Army PRT exercise)
Dumbbell deadlifts (30lbs each)

16:09

Globo/Home scale:  Sorry for being really late.  For home goers, if you don't have a rope do really high tuck jumps, otherwise scale to a difficult scale (Proficient at SU, do DU.  Proficient at DU, try TU.).  GHD situps can be subbed on a roman chair, or do weighted abmat situps.  For deadlifts, sub odd object or dumbbell/kettlebell deadlifts, or tire flips.  Bodyweight sub superman 3 second holds. 

DU instead of Triples. I need to work on both some more! 🤣

23 minutes 
21-18-15-12-9-6-3 (125# DL)
body was sore... so I scaled back the intensity & focused on form 
strict T2B instead of GHD SU. 

12:52. double unders, the rest rx.

19:36 with double unders

DU’s
Abmat sit ups 
deadlifts 185

10:05

F/34/5’7”/145#
12:50 scaled
double unders x2 rx reps
straight leg sit ups
sumo dl w/ 70# kb

M/45/6'2"/185#

42-36-30-24-18-12-6
DU's
21-18-15-12-9-6-3
GHD's
155# DL's
13:28...much slower than last time because I did the round of 24/12/12 twice...you big dummy lol

Scaled to double unders, abmat sit-ups and 155# deadlifts
11:43

Jackie 
single undersx2
abmat
95#
13:16

Scaled to DUs
8:19

Same format last time: 12:56

Single unders 3x
Sit-ups feet locked to couch 2x
Deadlifts with 40# dumbbells 1.5x

15:45

Sub’d 
weighted (~1lb) DU’s x1.5
feet lock ball GHD (style) sit-ups x1.5
deadlifts as Rx’ed)
=13:02

I had to jump rope outside and the wind is blowing hard, therefore I used the weighted rope. Will do this WOD as Rx’ed on a calm day next week. 

TU sub/scale to cal airdyne bike (calf-strain still healing)
17:34
m/51/5'11"/200#

Subbed pull-ups for triple-unders.  Did straight-leg deadlifts.  15:30.

Pull-ups and SLDL mostly in two sets until round of 9.  GHDs slow and steady, a few breaks in longer rounds. Doc wants no weighting in flexion for right knee, so this was a trial to see if SLDL would be okay.  Nice to get some intensity with this one - pull-ups really did the trick.

47m/5'10"/180

14:34
21-18-15-12-9-6-3
30 sec DU attempts then 2x SU
10# straight leg sit-ups 
Deadlifts RX (125#)

Garage wod:

21-18-15-12-9-6-3
Row Cal
Weighted Sit Up 53#
KB Swing 53#

14:13

I went on a 6.5 mile walk last week that left some gnarly blisters on the bottom of my feet near the toes, so not feeling jump rope today.

Scaled
21-18-15-12-9-6-3      
DUs
Sit-ups
Deadlifts 155lbs
11:20

Option 2
15:59

9:57

18,15,12,9,6,3
subbed plate hop ups for jump rope (2x the rep)
deadlifts @ 95lbs

Scaled to Double Unders
17:00
Probably should have scaled the deadlifts.  I broke up the first 4 rounds into 2 sets each.
DU & GHDs were unbroken
Also had to walk outside to do DU each round.

Practiced triples - was able to get singles but can't string them together.  Improvement from the last time I attempted triples and was unsuccessful.  But I got a new speed rope too.  Old one was was a slow leather rope.

55 YOM 5’6” 209

scaled

21-18-15-12-9-6-3 reps for time of:
single unders X3
Modified GHD sit-ups
Deadlifts X145

21:04

Jump and tucks and 165# deadlifts
15:53

I love Eric’s scaling for the triple under. I modified it for a task instead of a time: Every round x triple under attempts (instead of practicing for x time). In my case I went for 7-6-5-4-3-2-1 attempts, each attempt being 3 double unders followed by the triple under attempt). For my ability level (struggling to get 1 triple under consistently) I think this would be similar to the intended stimulus (with a slight bias towards practice vs conditioning).
Whoever struggles with double unders could do the same with 3 single jumps plus 1 double under attempt for 7-6-5-4-3-2-1 reps (if one double under is the challenge).

Sit ups were without GHD and Deadlifts slightly lighter due to equipment limitations. 

This resulted in about 27 minutes of practice under metabolic demand. And the most triple unders I have gotten in a single session, yet. Double thumbs up for this great challenge!

10:53 scaled.
21-18-15-12-9-6-3
High bounce DU + 1 TU attempt
Sit ups
Box Jumps
Dumbbell deadlift, 50#

Was debating on box jumps or RKB swings with the DB for the hip extension, but opted not to add in more weighted hinging. If I had to go back, I think I would change it to 1 arm suitecase deadlift with 21-18-..etc per side. Hamstrings could have taken the extra volume with the lighter load, as I think I came in a little too quick with the time. 

Great workout, I’m looking forward to hitting mainsite for a bit at home. 

Scaled to
42/36/30/24/18/12/6 DU
Du's unbroken except for set of 36 with about 6 misses:(
21/18/15/12/9/6/3
ghd to parallel
DL @ 135#
19:03
m/50/175

compare to was
21/18/15/12/9/6/3
du/ghd parallel/dl @ 155
13:01

2Us (not 3U) + scaled to 135lbs DLs
12:56

11:35
scaled to:
single unders x 2
dumbbell sit-ups w/20lb DB
155lb deadlifts

Here are some thoughts on this one, have fun!

Triple-Unders: I think nearly everyone will need to scale this movement. I will treat this as a time to practice a jump rope skill that is challenging for an individuals current capacity. For those that can easily perform double-unders, they will attempt triple-unders for 30-45 seconds each round. For those that have a hard time performing double-unders, I will have practice double-unders for 30-45 seconds each round, if they cannot achieve the desired reps under the 30-45 second timeframe. For those that are new or struggle with jumping rope, I will have them complete single unders and likely double or triple the reps based on their capacity.

GHD Sit-ups- The volume of this is moderate and reasonable when arranged in this format. As a general guideline, experienced athletes can attempt this movement as prescribed, if they are confident that they will be able to handle the volume and they have had recent exposure to the movement. For experienced athletes that have not had recent exposure to the movement, I recommend performing a mix of full range of motion GHD sit-ups and partial range of motion GHD sit-ups. This could be achieved by performing half of the reps to full range of motion and the other half to a range of motion where they lower their torso parallel to the floor. For athletes that are new or de-conditioned, I will most likely modify the movement to a straight-leg abmat sit-up, where the finish position is achieved when the hands touch the toes.

Deadlift: The load is moderate, but I expect the movement combination as well as the overall volume to make these harder than I initially anticipated. I recommend using loads that allow for no more than 1 short break on any round. If an athlete cannot achieve the appropriate set-up position, elevate the load, on any surface, to a position where they can establish a sound set-up position. 

Equipment Limitations- The triple under and GHD sit-ups are relatively easy to modify and still achieve the stimulus, the deadlift will be the tricky one to modify but there are plenty of options. 

Triple-unders: If you have a rope available use one of the substitutions mentioned above. If you don’t have a rope my first recommendation will be a 12-16” stick jump with my second recommendation being a tuck jump. 

GHD Sit-ups: Today I’m going to try to do a different variation than I typically recommend for a GHD sit-up substitution. I typically recommend performing a straight leg sit-up with the athletes touching the toes at the finish position of the movement and increasing the reps slightly. Today, I’m going to do a weighted sit-up and keep the reps the same. Consider any 10-20lb object being held in front the shoulders or behind the head for increased difficulty. No rep adjustments will need to be done with the modification. 

Deadlift: If you have dumbbells, use them and tweak the reps accordingly based on the load that you have. If you do not have dumbbells get a 40-50lb load backpack, bag of dog food, etc and sumo deadlift it and increase the reps. I have been having a lot of fun with bag/backpack variations of the movements over the last couple of weeks and they can still give you an effective workout. If you have some heavyish containers that can be deadlifted similar to dumbbells, you can perform those as well. If you absolutely have nothing to lift, you can perform arch ups @ 2x the reps or a single leg glute bridge where each leg does the designated reps each round (21 left, 21 right, etc.). 
A possible workout option could be:

21-18-15-12-9-6-3
Stick jumps (16”)
Weighted sit-up holding a 10-20lbs household object behind the head
Bag deadlifts (40lbs) @ 2x the reps

New garage box version:

DUs
Hollow Rock
Deadlift

19:30 - 185lbs

Doubles completely fell apart after 21. The rest consisted of hesitant attempts, anticipating the lash, untied shoelaces, tangled rope, yelling obscenities.

Afterwards tried again and knocked out a dozen. Could be just getting used to the new garage box, could be a new rope and haven't done doubles in a metcon for some time, I don't know. Lesson of the Day (LOD?): Doubles aren't like riding a bike.

18:27
Rx GHD sit-ups and 125# deadlifts 
Combination of double unders and single unders 

Subbed, scaled:
Double-unders
Ab-wheel roll-outs
Double 24kg kettlebell swings (first set of 21 was dead swings, but I realised that it is more dangerous than Covid19, so switched to regular swings)
17:36
43/1.78m/77kg

Double under and the rest was RX:))
14:30

RX:20'15''.
https://youtu.be/Z7KPsvSgpYc

Champions Club Scaling Notes

RANT
Okay since a lot of things are thrown off with regular workouts, I'm gonna change the scaling notes a bit. I anticipate me doing as such will immediately bring the world back to stability. You can thank me in the form of a pinky promise College Football will resume as usual in the fall.

PURPOSE
Lots of reps with 3 movements that need practice, but still allowing for some intensity.

MAIN DECISION
Do I want to scale this thing to get that workout feel or do I want mimic the skills as closely as I can?

WHAT ABOUT THE REP SCHEME
The volume is low, which means there is some weight/difficulty required. The GHD puts a lot of weight on your spine, deadlifts do the same, and double unders in this rep scheme would give much less of an effect than triple unders for experienced CrossFitters. The reps get lower, which is necessary for high intensity if weight/difficulty is a factor. It also follows a pattern that could be a little confusing if you had to deviate for one of the movements.

WHAT ABOUT THE MOVEMENTS
Jumping - higher than usual with an extra touch of accuracy
Midline stability - especially while taking the hips
Squatting - especially emphasizing the midline stability portion of it

LEARNING HOW TO COOK
Pick any one movement you can do from each of the categories listed above and see if you can make a rep scheme/time scheme that fits your purpose.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
AMRAP in 15 minutes of:
10 jump-and-touch to a high target
:20-sec L-sit
30 squats holding something out in front of you

GENERAL FEAR LEVEL: 5

For those at home:

DUMBBELL WOD
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Dumbbell Sit-ups
Single Leg DB Deadlifts on Right Leg
Single Leg DB Deadlifts on Left Leg

BODYWEIGHT WOD
27-21-18-15-12-9-6-3 reps for time of:
Triple-unders
Sit-ups
Superman Rocks (reps x 2)

▶ INTENDED STIMULUS
.
Oh, man! This is one hell of a triplet: triple unders, light deadlifts, a manageable dose of GHD's, all in a descending rep scheme. You will breathe fire, and your core will get a fantastic pump. This is a medium effort 12-15 minutes, that will make you feel fit AF. Let's start with the most striking thing, the triple unders. The stimulus here is not to spend five minutes each round trying to get reps. Conditioning pieces are not the right context to practice new skills. You would not -or at least you should not- try to learn how to snatch by doing Isabel at 135-lb. Spend 10-15 minutes after your warm-up practicing triple-unders (or doubles), and if you can consistently get 3+ triples, then go for triples. If not, avoid the triples, go to doubles and let this workout be a reminder to make some space in your training to learn them. The GHD total volume today is not very high. If you have been working on GHD sit-ups and never have done the numbers RX, today is a good day to try it. However, modify the reps to something you could potentially do unbroken, or with at most one break on the big initial sets. The logic for the deadlifts is the same. The load is meant to be light for you. Pick a weight you think you could cycle unbroken for the whole workout, even if in a smart strategy, you might decide to break the first few sets to preserve your back. Today is all about getting after it and celebrating your fitness. Every time you pick that barbell today, repeat o yourself: I AM FIT AF.

▶ OPTION 1
18-15-12-9-6-3 reps for time of:
Triple-unders
GHD sit-ups
Deadlifts

♀ 125-lb. deadlifts
♂ 185-lb. deadlifts

▶ OPTION 2
21-18-15-12-9-6-3 reps for time of:
Double-unders
AbMat sit-ups
Deadlifts

♀ 105-lb. deadlifts
♂ 155-lb. deadlifts

▶ OPTION 3
18-15-12-9-6-3 reps for time of:
Single-unders (x2 reps)
AbMat sit-ups
Deadlifts

♀ 95-lb. deadlifts
♂ 135-lb. deadlifts

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

GENERAL WARM-UP

3 rounds for 30-seconds of:
Bunny hops
Bird-dogs (slow and controlled)
High knees
Kettlebell swings (with a light kettlebell)

SPECIFIC WARM-UP

Triple-unders

40 single-unders
5 sets of 3 single-unders + 1 double-under
3 sets of 5-10 double-unders
3 sets of 3-5 triple-unders (or attempts)

GHD sit-ups

10 straight-leg sit-ups
10 medicine-ball good mornings
10 medicine-ball sit-ups
10 GHD sit-ups to parallel
3-5 GHD sit-ups

Deadlift
5 reps of a 3 position deadlift with an emtpy barbell:
Full deadlift. Then pause on the descent at:
Thigh
Knee
Below Knee

10 deadlift reps with a pair of light bumper plates

Build-up
Perform 3 sets of 3 deadlift reps, increasing in load with each set. After each set do 1-3 triple-unders and GHD sit-ups.