CFWUx2 10*45*2+1c 10*95*2+1c 10*135*2+1cl 1*135cl,157,179

33:35

179lb

9:08. Sub butterfly sit ups and DL @95kg. Knee and shoulder injuries.

Single unders x2

reg sit ups

185# clean

15:42

19:29. 2x singleunders, 165# power clean

16:24 with 205lb. cleans. Otherwise as rx’d. FUN WOD. Normally ghd sit-ups get crazy hard with this rep scheme after the first round but I didn’t really tire too badly with 2-3 strategic breaks each set. Didn’t do Nasty Nancy because friendly Fran and Damn Diane crushed me. 63 thrusters with 50lb dumbbells were too much for my legs and 45 deadlifts at 315 was too heavy for my CNS. Still not 100% and needed an extra rest day since I couldn’t imagine doing 75 overhead squats yesterday, and my goal is to thrive, not simply survive!

180/41/69”

12:20

sit ups

100 kg clean

scaled 185# Clean and SU on roman chair: 13:53

Made some beginner substitutions for at home-

2x single unders instead of double unders

Weighted sit-ups instead of GHD sit-ups (24lb)

Weighted dumbbell cleans instead of barbell cleans (24lbs)

200920 WOD- 17:03

100 single-unders

50 weighted sit-ups

5 cleans

80 single-unders

40 24lb sit-ups

4 cleans

60 single-unders

30 24lb sit-ups

3 cleans

40 single-unders

20 24lb sit-ups

2 cleans

20 single-unders

10 24lb sit-ups

1 clean

*used 24 lb dumbbells for weighted exercises

For time: (18:17)

50 double-unders

50 GHD sit-ups

5 cleans

40 double-unders

40 GHD sit-ups

4 cleans

30 double-unders

30 GHD sit-ups

3 cleans

20 double-unders

20 GHD sit-ups

2 cleans

10 double-unders

10 GHD sit-ups

1 clean

♀ 185 lb. ♂ 275 lb. (150 lb. should have been 200)

Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.

Double unders and cleans went unbroken

GENERAL WARM-UP

Perform 50-ft of each movement:

High knees

Butt-kickers

Side shuffle

Carioca

Backwards running

Bear crawl

Crab walk

Toy soldiers

SPECIFIC WARM-UP

Double-under

40 single-unders

5 sets of 3 single-under jumps + 1 double-under jump (no rope)

5 sets of 3 single-under + 1 double-under

4 sets of 5-15 double-unders (or attempts)

Sit-ups

2 sets of 15-sec. hollow hold + arch hold

2 sets of 10-sec. hollow rock + arch rock

1 set of 10 slow and controlled sit-ups

1 set of 7 weighted sit-ups (25-15lb dumbbell)

1 set of 7 GHD sit-ups

Clean

Perform the following with an empty barbell. 3-5 reps of each step:

Deadlift to mid-thigh

Deadlift + shrug

Muscle clean + front squat

Hang power clean + front squat

Power clean

Squat clean

Practice round:

2 rounds of:

10 double-unders

5 sit-ups

1 clean

Scaled

hops

swiss ball sit ups

123lbs cleans

16:27

M/34/6'/175#

11:25

50/40/30/20/10 DUs

25/20/15/10/5 GHD

Power cleans at 225#

Subbed to 95 lbs. And situps

10:13

(Sunday) Walked the 1/2 marathon course w/ buddy 3:26:37 avg 15:46/mi

covered a marathon in two days. 😅

DUs

Hollow Rocks

Cleans - 135lbs

11:43

※Scaled 85lbs

50 DU

25 AB sit-ups

5 cleans

40 DU

20 AB sit-ups

4 cleans

30 DU

15 AB sit-ups

3 cleans

20 DU

10 AB sit-ups

2 cleans

10 DU

5 AB sit-ups

1 clean

9'32

Scaled weight to 185#

15:39

I did 22:00 min . Cleans 100kg. Today abs very pain))

Did this yesterday with a regular rope, GHDs and 205#

14:30

Used 185# PCs

18:06

I liked it more weight next time

10:32 s

15-12-9-6-3 GHD sit ups

85# clean

F/24/5’5/140

CrossFit AFK

50-40-30-20-10

Double Unders

GHDs

5-4-3-2-1

Cleans, 205#

19:52

Male, 37/5'5/185lbs

M/33/5'10"/185

13:05 (sc) - full sit ups, 185#

listened to the advice in the video.....and checked the ego

100 S/U

25 GHD Sit Ups

5 Cleans 165#

90 S/U

20 GHD Sit Ups

4 Cleans 165#

80 S/U

15 GHD Sit Ups

3 Cleans 165#

70 S/U

10 GHD Sit Ups

2 Cleans 165#

60 S/U

5 GHD Sit Ups

1 Clean 165#

10:15

56/M

16:03

2x SU

Rx GHD SU

75# cleans

50-40-30-20-10

Double under

Straight leg abmat sit ups

5-4-3-2-1

Cleans 225

11:36

35/195/5’9/M

Scaled

Single unders

Butterfly sit ups

Clean @ 50kg

15.41min 👍😅

17:55 (straight leg sit-ups, 185# cleans)

Scale to 1/2 the reps of GHD-SU and 185-lb cleans

11:27

m/52/5'11"/200#

Sc to 2xSU/185#/anchored situps

24:05

Through the set of 40 GHD sit-ups, with 255 lbs, in 20:32

Time: 21’23”

cleans @80kg

16:52

subbed tuck jumps and 50# dbs squat cleans

Scaled/subbed:

2x single unders

straight leg ab mat sit-ups. Reps Rx

155lb cleans. Reps Rx

12:35

dubs, abmat sit-ups with 10# medball, 135# power cleans - 12:24

Jakcie

2x singles, abmat sit-ups, 55# power cleans - 14:08

Subs/scale:

7 to 1 SUs sub for sets 2 and 3.

incline sit-ups.

3 to 1 scale 2x45# DB cleans.

14:34

20:37. Reps and GHD sit-ups Rx. Scaled DU to 2x SU, and cleans to 115#.

11:15

Abmat sit-ups and 185 lb cleans

Globo/home scale: Sorry for the sporatic posts, work issues. Elites (regional levels and above) as rxed. "Rxed" athletes cleans at 155/225, heavy rope DU, 1/2 the GHD situps. intermediate do Annie with 135/185lb cleans, standard Double Unders and Abmat situps. Scaled 85/135lbs, double unders, abmat situps. Beginner 1/2 annie, 65/95lb cleans, single unders, 1/2 the abmat situps per round. Standards taken from Wodapalooza divisional standards.

Home workout with limited equipment do Annie, with dumbbell cleans 10-8-6-4-2 35/50lb dumbbells, after the corresponding round.

M 50/190/6’

No ghd so I subbed ab mat sit-ups. Scaled weight to 185. 9.13.

M/24/5'8"/160lb

CrossFit AFK

19:43 - Sc (225lb)

Scaled to women’s weight, 185 lb.  Time – 13:24.

This went pretty well, but I had at least one hiccup in every set of double-unders except the set of 10.  First clean after 50 DUs – well, let’s say the back just felt like a noodle.  Even at the women’s weight, all but 3 or 4 of the girls beat this time at the CrossFit Games yesterday…wild!

47m/5'10"/180

17.13 @ 155 + abmat SUs

JonNYC 52/5'11"/180#/xfit since 6/08

Intermediate scalding per CrossFit training 50-40-30-20-10 DU’’s

25-20-15-10-10 GHD

cleans 172.5

19:57

Cali.

14:57 @185lb

Male 50yo/180cm/79Kg

DU Rx'd

GHD Rx'd

5 4 3 2 1 Bar 165lbs 75Kg

14:20

North of Italy

135lbs cleans, Rx reps, 24:11

Very disappointing. I set the GHD length wrong ... I blew a shoelace ... I just couldn't sustain any rhythm. SUX because regular Annie (< 7) is my best benchmark. I agree with the video: GHDs murder cleans.

Scaled

Double-unders 50-40-30-20-10

GHD sit-ups 44-33-22-11-10

Cleans @ 165lbs 5-4-3-2-1

17:31

13:16

2x single Unders

Rx reps- incline sit-ups (10# ball overhead)

Rx reps- cleans 95#

Scaled to

DU

Abmat sit ups

155# cleans (pwr)

reps as rx

16:48

m/50/175

Hope to make up Nasty Nancy on Monday

box jumps on tractor tire

sit-ups on tractor tire

clean with 75lbs

17:13

Scaled weight to 135# and subbed straight leg abmat sit-ups for GHD (equipment limitations). Reps as Rx.

12:36

5 days straight hurts.

225lbs Clean：19'18''.

https://youtu.be/TW-Vpradx4A

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Double under - jumping, elasticity, a little extra accuracy

GHD sit-up - pulling from the hips, rigid midline, core-to-extremity

Clean - jumping, squatting, heavy weight, change of position/shape

WHAT ABOUT THE FORMAT

I am really hesitant to say this, but it seems regular Annie has not really stood the test of time as a benchmark workout (along with 30 muscle-ups for time). The community adapted pretty quickly to double unders and it became a test of transition time and sit-ups. While it's still a test for me, better CrossFit athletes could probably use that as their warmup. So they made this thing.

TECHNIQUE SCALE

As is, lose the timer and cut 75% of the ROM for GHD sit-ups and dial in on the kick of the legs first

CONSISTENCY SCALE

As is, rest between exercises so all sets are unbroken.

INTENSITY SCALE

Maybe something like:

5 rounds of:

50 double unders

5 cleans

then practice GHD sit-ups in the warmup

MY STUFF

I kinda coasted through this one. Forgot my time. I tried to keep my butt squeezed on double understanding because Kelly said it was better. I did regular sit-ups. And I did 205-lb. power cleans.

GENERAL FEAR LEVEL: 7