CFWUx2 sub bench for dips 15*45 10*95 1*135
32:01
135 bench

23:10 scaled

BP @ 70% of body weight=135lbs

Good to see more and more publishing valid information for the public to understand what to eat.  It doesn't have to be complicated : cut the sugar and the carbs and understand that saturated Fat are not bad. 

19:45 (115lb bench press)

32:57
165# BP, about 8# lighter than body weight

Scaled to 145# Bench Press and 35# Rows
26:54

29.25. S&s. 3R of 15 bench @60kg (70%), 45° body weight row, 100*sdlhp with 10kg*2 kbs. KB rows took me approx. 5, 6, 6 mins. Different. Really enjoyed that!

27:03 Rx’d @175lbs

29:07 rx 185lb bench. Did 5 reps emom until round 3 where I tried to do 5-4-3-2-1 but failed on rep 12, had dump and rerack all the weight and finished with 2 sets of 2. DB rows unbroken row splits: 4:05 4:09.5 4:08.1. Still sick and not sleeping great. 

18:50, scaled to 60kg benchpress

24:30
Bench 165
Dumbel row 40
Sumo deadlift highpull 4 min

Rest Day

남/46/20190228
24:23(125#,16kg)

50# dbs for bench press, 30# dbs for bent-over rows, and 400m run for row

20:41

Weighed in at 69.4 kg

Bench press at 65kg
Rows at 25 lb

32:29

19:29

41:52 Rx
15 BW Bench Presses 175lbs
20 Single-arm Rows, left arm 40lbs
20 Single-arm Rows, right arm 40lbs
1000m Row

Completed 2019-02-20
BP at 120, 100, 100 with dbs
rows at 30 lb
750 m row
25:20

I broke my bench into 5's, but rested less than 10 seconds between each. I also cut down the rowing to 750 (I know I shouldn't have, but it took over 5 minutes to get that).  All told, 235# bench, 40# rows, and 750meter rows in 24:44. Not good, but I did it.

26:41 bench press scale to 75#
Single arm Row as  RX and 1000 m row as RX  arms, shoulders,  back are  toasted legs shaky!

Scaled to 135lb bench presses (70% body-weight)
Everything else is RX
22:26
Followed by 20min. of stretching 

Dotcomscaled and modified
27 min
Floor press @ 115lbs (unbroken)
D/bell row x 20 each arm, 35lb k/bell (unbroken)
Single unders x 500 (many tech. breaks)

33:10 
70kg, 60kg, 65kg bench
Single arm rows rx 

This video series is making possible a deeper bond between me and my dad who is skeptical to say the least. I am getting into trouble after trouble trying to make him go past what he already knows training wise. We have built a decent exercise room where it used to be my bedroom. I have tryed a lot of strategies to make him visit the place more often like built in cash ins. I am still erratic at best. Cooking with him is abother story altogether. He is enthusiastic and eager to do this thing together. I am so happy. Now my dream is complete the open (maybe not in 2019) along with my mom and dad and one day have an exercise room fully equipped for them to complete mainsite training togeteher on a regular basis. I am far from these goal, but I am willing to fail time and time again, so I have faith I, we, still have a chance. Thank you CrossFit. 

25:37

Subbed 800m run for row.  Otherwise, as rx’d (180# for bench), 23:43.

Went too aggressive on the first round of bench, was hoping to do 10-5.  Did 10 and then struggled and had to go 10-2-3.  Second round was 5-5-3-2; last round was 4-3-3-2-2-1.  Maybe could have tried 5-5-5 with a bit more rest in between sets.  Single-arm rows were fine — first time I have done them in a WOD — and it warmed up today so wanted to get out and run instead of row.  First running since the knee aspiration — felt good.  Ankles were yelling at me a bit — they say, “you have done zero running this year, boy!”  Mostly was just coasting and focused on breathing.  Pushed the pace a little bit in the back half of the last 800.

45m/5'10"/180

185lbs. 12 reps
40lbs. 12 reps each arm.
Row 1000 meters.

3 reds: 20:05

50 kg. barbell (65% BW)
16 kg. kettlebell

Rx’d 22:25
Male
Body Weight: 170#

Done at home while playing with kids, not timed

3 rounds

30 push-ups
20 single-arm vertical pulls (bodyweight), left/right
50 squats

15:53 w/ 145 lb bench press and 40 lb rows.

Subs:
800m run on treadmill with 1% incline
Hand release push ups
Row would have been a lot harder than run after those db rows!
19:04

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell

31:55

27:01 w/45# DB
M/41/6’2”/195
+ 41 bday burpees

26:59 rx

Scaled to 3 r/t
15 bench press, 75#
20 Single-arm db rows, 25#.  Right then left
1k row

28:02

26:01
Bench:205#
KB Row: 40#
1000m Row 

Out with a Hamstring injuring for a couple weeks prior. Row was slower than usual. Bench felt heavy for 15. Had to break up last set into 3sets of 5. Enjoyed it though. 

Rx’d @175lbs

27:42.48

29:21 50 kg bench press 12,5 kg shv rows

Subbed: 
3 rounds for time of:
15 ring dips for bench presses
20kg (44lbs) kettlebell rows
100 20kg kettlebell swings
14:13

175 40 24:03

23:56 scaled bench press to 50% BW as can’t do 1 rep BW!

45:00
2 rds Rx’d

18 : 13

M/56/6’2”/178
Bench @135#, 
DB@30# (should have done 40s)
19:29

135 lb
35 lb
750 m

Around 1830

D
35 lb
15 lb
500 m
19:31

25:18, subbed 20 reps of 50-lb DB Bench Press.

M/42/5'4"/145lbs
As Rx'd
23:10

24:17 RX
#45 DB

3 rounds for time of:
 - 15 Bench Presses (265#)
 - 20 DB Rows, left arm (40#)
 - 20 DB Rows, right arm (40#)
 - 800m Run
26:40

22:35

No bench-subbed to pushups 
No rower- subbed to 100 45# SDHP

M/59/6’2”/230

3 rounds in 18:05 of:
15 half body-weight bench presses
20 single-arm rows, left arm, 25#
20 single-arm rows, right arm, 25#
5000-meter row

25:23

26:29 Rx @180 bench

19:15 rx
Bench 86 kg

Substituted bench press with bar dips
Increased weight to 75-lb

M/41/260lbs

30min +/-

15 Dips
20 Rows LS #75
20 Rows RS #75
1000-meter row

M/42/190lbs.
40m+
Rx Except 185 on bench - 165 last 12 reps
Had to break up bench - struggled at 185
Unbroken on rows

22:56 Inter
3/4@95#
#25DB

Modified for injuries and strength:
15 40lb BB bench presses
20 25lb DB single-arm rows, left arm
20 25lb DB single-arm rows, right arm
750/500/500-meter row
20:40

Fiancí© 
15 205lb BB bench presses
20 40lb DB single-arm rows, left arm
20 40lb DB single-arm rows, right arm
1000-meter row
35:00

subbed 75# db's on bench instead of 195# bar.  My c2 has no monitor so I did 110 strokes per round at damper 5ish.  26 and change on the wall clock.

19:40 mins

No way I was going to be able to BW (175 lbs) Tested 135 and that felt heavy for 3x15...so scaled to 95 lbs so I could go unbroken. 

Overall the workout was a solid and a lot of fun. 

25:52 RX all but scaled bench 175#

Did yesterday’s workout before (5k run)30:30. 

32:44 (first 2 reps 165 (body weight), next 3 reps 155, rest of workout 135 for bench) 

29:36

155# Bench @ 205# BW
30# dumbbells
800m runs on treadmill 

20:15 RX
205 BP unbroken first two sets then had to rack at 8 3rd set and finish in 3’s 2’s and 1’s

26:47 Rx BW 195#

@Crossfit Forgiven
5 pc
5dl
4 sqt cln
3 jerks
Can't let go of the bar.
65#/85#/85#85#/95#/85#
Then Tabata
Row/burpee/sit ups/push ups
m/49/175

20:05, used 185 for BP, .6mile elliptical for run. Done after live fire training, tanked...

Scaled it some...
3 rounds for time
15 Olympic Ring Push ups
20 Single Arm Rows 30# L
20 Single Arm Rows 30# R
1K Row   4:08 @ L10  4:07 @ L8  4:11 @ L5
23:32  

26:51

Sub 4:15 rows.  Next time try sub 4:10.

134 bench unbroken.  Next time try 145. 19.5" wide grip, similar to pushups.

All rows unbroken, but very tough.

19:04
2.2k bike sub for row
85# bench
Fun!

25:00 @ 185#

30mins. Subbed body weight bench for 20X60kg dumbbell press. 

19:35 rx

19:35 rx

36:02
Bench: 155 lb
Row: 35 lb

23:29 Rx 

Scaled 135lbs bench press. Bodyweight 155lbs. 
30:25 Rx

Scaled to 80% BW but kept 40# db rows. 10:25

First two rounds Rx'd
Third round dropped to 185lbs for bench
Body weight 227

18:48 Rx 

Modified to:
3 RFT:
75% body weight bench press (115#)
20 left arm dumbbell row 35#
20 right arm dumbbell row 35#
800 m run

19:39
Unbroken on bench and row, slow runs

28:06. Scaled to 3 rounds, 
80#db bench presses, 15 reps unbroken, 
20# single-arm rows (I sadly misread the instructions) 20 reps unbroken,
1000m row. 

25/180

24:40
185# bench 
Treadmill at 2.0 incline 800m

57 / 165

subbed hand release push-ups for bench presses (shoulder replacement and Doc is not happy with push-ups never mind bench presses)
subbed 1.35 mi on bike for row

18:35

24:13
Bench press 75#(58% BW)
Rows 30# Dumbbell 

26:36 
85# bench
25# dumbbell 
Arms fell apart on bench quickkkk

19min05
scaled bench press to 135 lbs 

Yum! I know what I'm making for dinner.

28:26 rx

Knew I was doing this WOD in the style of 190123. Rower is on the other side of the 2 benches and I didn't want to risk a chest-day-bro stealing my bench after the first round of row. Sure enough, I get there and both benches being occupied. By bros looking at their phones. FML.

3 rounds of:

15 Dumbbell incline bench press (90 lbs total load)
20 single arm rows, left arm
20 single arm rows, right arm

Then,

Row 1,000 for time. 3:33. 7 seconds faster than 190123.

25:19

3 rounds for time of: 19.32
15 body-weight bench presses 50kg
20 single-arm rows, left arm 16kg
20 single-arm rows, right arm 16kg

85 to 100 lb about 45 min

3rft time: 25:03
70% bw bench (115#) x15
Single arm DB row (25#) x 20
48 calorie (200 kJ) row 

27:17 @ 185 - Bench Press got tough!

21:57

RX , 225 lbs. 50 lbs row.

10:23 had to Scale due to Equipment. Did Dumbell Squats instead of Row.

20' 58" Not sure about this one, scaled back to 50Kg Bench 17.5Kg Db.

Another Resort friendly WOD thank you very much

Subbed 50# dumbbells for bench and 40 cal bike for rows

Didn't time it but was pretty much non-stop

24:26 rx 80kg

First time to post!
@175lbs 19’3”
I’m just pumped because I was able to do the bp unbroken!  Mostly due to recently losing 20pounds. 

Will try this next time I cook!

36m/69”/150lbs

3 rounds for time of:
15 body-weight bench presses (scaled to 135)
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row
Men: 40-lb. dumbbell

Time - 17:48

30:20 rx’d 

22:44
Bench at 115# (70% bw) for round 1, then 125# (78% bw).
Rows with 35# DB.  Rowed bent at the waist, w/o stabilizing on the bench.

Rx at 155lbs on bench; 35lbs on rows, which was the closest weight that I have. 

30:35

I can do 10-12 reps on bodyweight bench press when fresh, but the cumulative effects hit hard late in round 2. By third round I was doing 1 rep at a time after the 10th rep. Next time I’d probably go slightly lighter. Rows were easy, but impacted the first minute on the tower. 

Subbed/scaled

20x dumbbell chest presses, 36lbs DBs
20 LH rows, 28lbs DB
20 RH rows, 28lbs DB
40cal on elliptical trainer, level 12

21:40

Each round, first 10-12 rows felt too easy, then the press fatigue kicked in, and the bottom stretch was surprisingly tough.

24:30 Rx
165 lb BP

M/27/5'5"/145
RX'D
23:02

34:22 Rx

I failed 2 bench reps, and stripped the weight to re-rack it. It’s incredible the difference in stimulus between this an Lynne in respect to bench. During Lynne I can get 10 reps rather consistently, but here I was struggling to get 5.

28:29 RX 

185# Bench slowed me down. That was too heavy. 

25:08. Rx all except scaled bench press weight to 75 pounds. 

27:37
1000m row
one arm20#DB 20R then 20 L
15 85#bench press

My first WOD ever. Just entering the world of CrossFit. Did it after my weight training session. Man is was amazing. :) used heavier rows and did normal push ups? 22:32

24:22

17:47, 40 lb DB BP 20 reps, 35 lb DB rows, 25 cal assault bike

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

This is not for beginners. This is for intermediate people. Most of the people must not try 1.0 bench press 15 reps (you must have 1.5 in the bench press to do that, means you can lift 1.5xbody-weight). In case you have the experience and condition be sure to make a good warm up before. If not go for RXD. Enjoy it!

44/M/229 lbs.  18 min-ish.  scaled.

M/44/6'2"/185

From @smashwerx
5 RFT 
10 deadlifts 185#
10 strict dips
10 squat cleans 95#
18:02

24:13 did a 5k as a warm up as need to improve running times for the army. 

🤘😋😋😋

22:54 RX@165

Perfectly delicious! I just ate and it made me want to get out a skillet!

I just started Crossfit training because I was looking for something new. 
A couple of days ago I did the pull-up/push-up/squat workout. The push-ups and squats went pretty good, but the last set of pull-ups took another 20 minutes for me.
This work-out I set the bench press to 115 lbs even though I weigh 140. So far my max is 145 lbs.
The dumbbell rows went pretty smoothly.
The row definitely got me out of breath but I did stay consistent with 4 minutes per 1000 meters.
My final time was 28:08.

Any advice that you guys have I will use to improve myself.

I tested this one, to make sure I was giving accurate suggestions, as I don’t think I have personally programmed a single-arm dumbbell row as part of a timed conditioning workout before. My time was 18:50 @ 185lbs. Overall, the workout went as I had anticipated. 
Here are some thoughts on the workout and scaling:
Bench Press: I thought the bench press would be the most challenging part for me, from a muscular endurance standpoint, and this was accurate. I went 10+5 on the first round and then 3 sets of 5 with quick rest breaks on the final 2 rounds. 
 I’ll recommend scaling the load if my athletes can’t perform over 10 consecutive reps at their body-weight. If their max capacity is less than 10 reps, it could lead to this being a very bench press dominant workout. With that being said, if they can hit some bodyweight bench presses and have a goal to attempt this workout as prescribed, I might let them give it a try. I’ll encourage my athletes to break up reps into small sets, early in the workout, to avoid premature muscle failure. A general rule I’ll coach my athletes, in this category, is to do no more than approximately 1/3 of their max capacity in any single set. For example, If their max capacity is 8 reps of a bodyweight bench press, I might recommend they only do sets of 3 reps, with quick rest periods, to achieve the 15 rep goal for each round. For athletes that cannot bench press their bodyweight consistently, I will have them scale to a load that will allow for no more than 1-2 quick breaks on each round. 

Single-Arm Dumbbell Row: I thought the dumbbell row was very easy, but it did hinder performance slightly on the 1k row. I will scale athletes to loads that can be completed unbroken or with 1 quick rest period on any round. If I have an athlete where the overall volume is too high, I will reduce reps as needed. 

Rowing: I kept a moderate pace (1:55-2:00/500m) on the first 2 rounds and went a bit faster on the final round…..that hurt! I will have most of my athletes complete the full distance. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round.  For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.

Equipment/Logistical Considerations. Using the bench press and the rower in this fashion can be difficult in a group setting. Here are some thoughts for modifications due to equipment:
Bench Press: Attempt to have spotters available at all times, even if this means that athletes need to share a bench. If benches are not available, this movement can be modified to movements such as a barbell floor press, dumbbell floor press, or a dumbbell bench press with the athlete’s back resting on a medicine ball. 
Rowers: If enough rowers are not available, this workout can be modified and still achieve a similar stimulus. Consider the following partner workout:
3 rounds of:
Partner 1: Row 1k
Partner 2: Complete 15 bodyweight bench press and 20 dumbbell rows each arm.
When both athletes have finished they switch movements. One round is complete when both athletes have completed the row and the weight lifting movements.

19min01s!
bodyweight:75kg
bench press:75kg
single arm row:20kg（kettelebell）
rowing:4min10s,4min7s,3min57s

Love Love Love!

Intended Stimulus
.
This is a long effort. The weight on the bench press is heavy for the number of reps. Also, there is a total of 40 dumbbell rows per round. This means you will have to keep tension on the torso while bent over for a long period of time. This complementary combination of upper body pulling and pushing will hit your system plenty, it will demand a lot of stamina and mental focus. Expect to be already breathing hardish and to be sweaty when jumping on the rower for the first time. This is not a fire-breather but it will definitely get spicy. Choose a weight on the barbell in which you can complete 15-20 repetitions unbroken when fresh. The weight for the dumbbells should be something you feel confident you can do 20-25 repetitions unbroken when fresh. Today, don't reach failure on the weighted movements. Focus on minimizing any rest time more than in minimizing the number of breaks. Keep moving!
.
OPTION 1
3 rounds for time of:
15 body-weight*0.7 bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 30-lb. dumbbell
Women: 20-lb. dumbbell
.
OPTION 2
3 rounds for time of:
10 body-weight*0.4 bench presses
15 single-arm rows, left arm
15 single-arm rows, right arm
800-meter row

Men: 25-lb. dumbbell
Women: 25-lb. dumbbell

Globo Scale:  This one is easily doable in a globo gym.   Safety first, have a spotter, use spotter arms, or leave the barbell unclamped.    As always, sub 800m runs, 800m treadmill run, slight incline, or 25 cal assault bike for the row if you don't have a rower available.  If subbing DB's for bench press, take 4/5 of your weight and divide by 2 for the DB weight on this.   For the rows, a single arm bench row is probably your best bet. Can scale up to 50/35lb DB's if really strong, or you don't have 40s and 25s in your gym, for the DB rows.   

Champions Club Scaling Notes

STIMULUS:
First, and most importantly, IS ANYONE STILL SORE FROM THAT, FREAKING PULL-UP/PUSH-UP/SQUAT THING?? Anyway, this is another in the line of "strength portion and conditioning portion." The bench press and row stuff is done for quality, then the row gives us the heavy breathing. Not really a lot of scaling that needs to be done other than the weight or distance.

GROUP:
The most difficult thing, in my opinion, is equipment limitation. Also, the awkward looks you'll get when you introduce the dumbbell row.

I like to go floor presses for bench presses because we only have a few benches. Also, to save equipment/space, using dumbbells for the bench would work... just add some reps because the weight will most likely be lighter.

For the rows, try one-arm ring rows. The most important part on anything one-sided is to not rotate away from the side doing the work; stay square.

WARMUP:
Push-up - for the bench press
One-arm plank - for the single-arm stuff
Jump rope - general stuff or prep for running sub
L-sit - because coach says so
[insert thing you suck at here]

KEY MATCHUP: your midline position vs. the last round of upper-body stuff

SCALING THIS WELL WILL CAUSE ME TO: Feel the juice in both my arms and in my lungs.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. I definitely don't mind the "for quality" parts of a workout, but you can always make a row/run as bad as you want.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. You'll get more fatigued than you think on the rows.