A mis hijos les encanta! Os la recomiendo.

CFWUx2
1r +40 reps

CFWUx2
1r +40 reps

15 mins - worked up each round for dips and hspu from 1 to 5 then back--1,2,3,4,5,4,3
Dips
V ups x 5
HSPU
V ups x 5

18 handstand push-ups of round 1. Ring dips, 5 list pull-ups, 10 situps

Only completed 55 reps. 

1 round plus 49 reps (14 kipping hspu)
Did strict bar dips and did the first set unbroken, which killed my score! Had to do almost all the hspu in sets of 2.  Finished the second round after a short break. Triceps smoked! 

180/41/69”

delicious and fun to make!

2 rounds + 20 reps sc sit ups

ring Dips and abmat SU: 1 rds + 13 HSPU in 2nd

M/47/5'7"/180
Scaled to 10 Min AMRAP
4-Dips
3-20# weighted sit ups
4-HSPU
3-20# weighted sit ups
4 rounds plus 8 reps

HSPU were very difficult so I'll be working on these.

I finished with 5/4/3/2/1 20# weighted dips 

M/25/5'8"/160lb
CrossFit AFK

1+55 - Rx (dips on matador) 

M/34/6’/175#

2+19 dips Rx

Only got through first set of GHD in 2nd rd.  Kipping ring dips, GHD on box & sub 45 dbell push presses in each arm for HSPU.

1 rd + 2 dips
strict ring dips
strict HSPU
20# straight leg situps 

2rds + 21 (muddled w/rx 1st rd, moved to HSPU from pike on box)

2 full rounds at 10:28
Completed 20201119

☆CFHIM 46/93kg
2R + 7

1 round + 41 rep

20 bench dips
15 abmat
10 pushups- close
15 abmat

3 rds exactly
holy abs batman

☆CFHIM 46/93kg  2R+7

201115

Complete as many rounds as possible in 10 minutes of:
20 dips
15 GHD sit-ups
20 handstand push-ups
15 GHD sit-ups
Post rounds completed to comments.

Round Goal:
2.5 (175 reps)

Actual Rounds:
2 rounds +20dips

Notes:
Reduce HSPS to 15 next time

Subbed:
HSPU head to folded square towel
Abmat style sit-ups on folded towel

GENERAL WARM-UP
Joint rotations
2:00 light jog
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 jumping jacks

SKILL PRACTICE
Handstand walking 
:30 nose hold
5 openers
5 ea shoulder taps

SPECIFIC WARM-UP
Dips and Handstand Push-ups
10 Dive bomber push-ups 

GHD Sit-ups
5 log rolls
10 Abmat sit-ups

2 rounds + 6 ring dips Rx

Kipping for both ring dips and HSPU

M/27/6’1”/199lb

Subbed to box assisted hspu (2 feet on box) and regular situps  
1 rd + 3 hspu

Completed yesterday 

2rds + 31 reps

10 Ring Dips
15 Ghd Sit-ups
10 Kipping HSPU
15 Ghd Sit-ups 

2 rounds, + 17 dips

M/48/5'5"/190

Super subbed it all
20 dips (on parallettes down to bent knees touching ground)
15 ab mat situps
20 knee pushups
15 ab mat situps

2 rds + 10 dips

2 rounds + 41 reps Rx
ring dips

Rx’d 
2 rds

As rx’d, 2 rounds + 20 dips + 3 GHD.

A nice stamina WOD – good way to break up a few days’ of really tough intensity for me.  Did kipping ring dips and strict HSPUs mostly in sets of 5.

47m/5'10"/185

1 round + 36 reps

Sit-ups over a box, feet anchored.
2 rounds+5 (145 reps)
44/1.78m/73kg

RX:175reps.
https://youtu.be/JYUDll86Ts8

M39/6’0”/190

1.5 rounds.

second round of dips were a real s***show.  I need to do more dips.

M/37/1.80m/90kg

Scaled
Dip Band
Hspu with 15kg 

Sit UP descedent 

1 round + 6dips

Hspu 😞😖

34 / M / 5'9" / 137lbs

Dips x4
Ab-towel(TM) sit-ups x3
Kipping HSPUs x4
Ab-towel(TM) sit-ups x3

3 rounds

I liked the idea of keeping the rep ratio of 4:3, but three sit-ups on the floor is sort-of a joke. Probably would have done more work overall if I'd done more sit-ups and given my arms extra time to recover...

M/41/185/5'9”

1+46 Rx
Kipping Bar Dips and HSPU
First WOD back after a few years off of CrossFit. I am excited for 2021 thanks to new ownership.

M/55/185/6’0”

10 min AMRAP:

20 dips (strict)
15 GHD situps
20 HSPU (strict)
15 GHD situps

3 rds 
OMG that 3rd round got 🌶😢

Subbed/scaled:
20 bar dips
15 Dumbbell sit-ups 30lbs
20 band assist strict HSPU
15 Dumbbell sit-ups 30lbs

1 round + 7 HSPU
finished round 2 in 13:36
Exposed some weaknesses today. Dips and HSPU need some improvement. 

Not proficient at dips and HSPU. Still sore from doing 201114 yesterday, so modified to: 

As many rounds as possible in 10 minutes of:
20 chair dips with elevated feet
15 GHD sit-ups
20 piked push-ups, feet on chair 
15 GHD sit-ups

SCORE: 2 rounds

Did an extra 10' AMRAP of:

10 chair dips with elevated feet
15 GHD sit-ups
10 piked push-ups, knees on chair 
15 GHD sit-ups

Managed 4 rounds, a little over the 10' mark.

2 rounds RX. Just getting back into it after a long while off.

Subbed GHD for AB Mat Situps
 
1 Round + 50 Reps

Shoulders didn’t link well on Dips and HSPUs for me.

2 rounds + 12 HSPU (187 reps) Rx
(Kipping ring dips, kipping HSPU)
m/52/5'11"/200#	

Scaled. Still babying my shoulder and no GHD. Took reps slow and controlled.

20 strict ring dips with toes on the floor
15 sit ups
20 pike push ups
15 sit ups

2 rounds plus 51 reps

My Second WOD ever!  From home so - ya know.

2 Rounds
10 dips on Gymnastic rings
15 GHD situps using makeshift GHD machine like at the end of this vid:  https://youtu.be/HazH-JJaI6Y but couldn't reach the floor with my hands
10 handstand pushups facing wall - modified to 160-170. degrees away from wall (sorta in between plank and handstand)
15 GHD situps

Yay me

Rx   3 rounds + 15 Dips

(Bar Dips)

3 rounds + 20 + 15 + 4 w/ lot of subs. Bar dips, Ab mat situps, pike hspu. 

Was a tough 10 minutes, but im sure it would have been harder had I had all the equipment and been able to do hspu...

Used the time to practice snatches after. 

Scaled
20 dips on a box
15 GHD sit-ups
20 pike push-ups
15 GHD sit-ups
2 rds+ 26
 

Decided to do something similar to Chris S:
AMRAP in 10 minutes 
10 ring dips
10 GHD sit-ups 
10 pike push-ups (feet on bench)
10 GHD sit-ups 
4 RDS + 28 reps 

Finished the rest of round 5 after time expired.

HI ;
On a 15-minute A.M.R.A.P. 
 run 400 meters then do 7 pull-ups
 run 400 meters then do 7 clean and jerks
 run 400 meters then do 7 pull-ups
 run 400 meters then do 7 clean and jerks
....
lockdown in FRANCE to November 30th, 2020 ;
1 hour 1 km ; stade du ROC 24 110 St Astier.
2x15' 6 rounds and 5 rounds.
good luck for this week....... 

10 min AMRAP:

20 ring dips
15 straight leg a mat sit ups 
20 HSPU’s
15 straight leg abmqt sit ups 

3+1

36/195/5’9/M

Complete as many rounds as possible in 10 minutes of:
20 dips b (Band)
15 GHD sit-ups (Ghd)
20 handstand push-ups ( Ab Mat)
15 GHD sit-ups Ghd
2+61

Hey all - new to this! Can anyone recommend a warm up for this WOD?  I can’t really figure out warmups for these workouts.

Thanks!

-Christopher

Warmup: 60min AMLAP (As Many Leaves As Possible)
10 min AMRAP
20 strict ring dips
15 GHDSU
20 strict HSPU to abmat
15 GHDSU

2 rounds + 43 (20 dips, 15 GHDSU, 8 HSPU) = Total 183 reps
First 2 rounds were partitioned as written.  I knew I wasn't going to finish round 3 w/ less than 3 min on the clock so the last round I would do a few reps each of dips/GHDSU/HSPU trying to get as many reps of possible.

Scaled HSPU to piked pu, feet on 24” box. 
2 rounds

58/5’8”/160

20 pushups
15 hollow rock 
20 DB shoulder press, 30lbs
15 hollow rock

3 + 35

Scaled down to:

20 dips with heels on box
15 GHDs
20 pike push-ups with toes on GHD
15 GHDs

2 rounds + 11 dips = 131 reps

4 rounds of 20 dips on dip bar = 80 reps total
3 rounds of 15 leg raises off bench = 45 reps total
3 rounds of 20 sit down shoulder presses with 35lbs = 60 total reps
3 rounds of 15 leg raises off bench = 45 reps total

Subbed incline sit-ups w/10#

2Rds + 20+ 15+ 20+ 9 sit-ups (I did finish the last 6 sit-ups after the timer ) 

M/39/5’10”/195
RX - 2 Rounds + 39 reps

M/36/170lb/5’7”

3 rounds setting reps to keep intensity up

rx (stationary dips/strict hspu/Ghd  sit  up)
2round's + 15 dips 

Wasn't ready for that one...sc abmat situps, strict hspu to 4" mat #15 and strict bar dips

1 + 20/15/9/-. Went ahead and completed the 2nd round.

Scaled to:
dips
incline sit ups
HSPU piked on 30” box
incline sit ups

4rds + 4

3 rounds + 32 reps

2rds + 20 dips + 7 situps 

Scale abb mat sit-up 
10 HSPU ( to not stay to long singles) 

Champions Club Scaling Notes

RANT
This workout really made me appreciate how well CrossFit develops recovery. My first thought when I saw this was, "transitions are going to hurt recovery." Then as I was doing this I realized, yes, they did allow me to recover but it really only took about 5 seconds to get into the next exercise. I remember as a basketball player noticing how whenever a ball went out of bounds I'd feel like I recovered completely by the time play resumed. Same with football in between plays. Having a doubt that a 5-second transition is going to take away from a workout's intensity is definitely a good problem to have.

WHAT ABOUT THE MOVEMENTS
Dip - pushing with skill at end-range shoulder extension
GHD sit-up - pulling from the hips with an emphasis on rigid midline and core-to-extremity
Handstand push-up - pushing overhead using skill

WHAT ABOUT THE FORMAT
Either 1) a day where they want to limit volume for one reason or another or 2) a test to see how our stamina is

TECHNIQUE SCALE
7 rounds as listed for quality, scale GHD sit-ups to 1/2 ROM

CONSISTENCY SCALE
Team workout:
AMRAP in 20 minutes of:
30-second L-sit (or maybe L-hang, to take some pushing away from the arms)
*one partner does the L-sit while the other practices strict dips or strict hspu

INTENSITY SCALE
AMRAP in 10 minutes of:
15 dips
15 kb swings
*practice ghd sit-up and handstand push-up in warmup

MY STUFF
As I hinted at in the rant, I wanted to try and keep intensity with the same format. I did Ricky Reps - 10 GHDs per set and anywhere from 10-15 dips and 6-10 hspu. Ended up with almost 5 rounds and got a decent breather out of it.

GENERAL FEAR LEVEL: 5