남(m)/46/171cm/96kg/230130/
Complete as many rounds as possible in 20 minutes of:
200-meter run
1 minute of plank hold
Post rounds completed to comments./
6라운드+ 10m/
월요일 저녁 첫번째와드

10 rounds + 30m run Rx'd

CFWUx2
8r

9 rounds +200m +2sec

20R EMOM 1min row (accumulated 2,100m), 1min plank (front 30sec + L or R 30sec)

2 seconds shy of 11 rounds

on GWT

7 rounds

8 rounds plus 200 meter run

Rx'd 9 rds
M/53

10 rounds + 100m run (high planks)
Runs got slower due to tired arms! Took a quick 3-5 second break on 3 of the planks. 

181/41/69”

9,5 rounds rx’d

9 plus 10 sec plank

Marcus 15 years
RX 
10 Rounds + 200 run + 12 sec plank

Lucas: 8 rds + 200m
Me: either 6 or 7 rds + 200m (left calf totally tightened up & lost track)

AMRAP 20´
200m Row
1´ Plank 

Score: 8 Rounds + 48m
*All planks completed in 1´

M- 35 years

Completed 8 rounds. After getting the 8th minute of plank there were 35 sec on the clock.

M/33/205

Rx: 8 rounds, 15 sec plank

8 rounds

9 rounds + 200m + 4 seconds

RX
9 rounds

M/34/6'/175#

10 rounds in 19:40

200m course for first 10 mins and then 400m for 2nd 10
medium intensity- used as warm-up / SLIPS for 5/3 workout

7 rounds + run
me thinks we were running farther than 200..

Subbed 250 row

8 rounds + 186m 

6 + 200m + 40sec

8 rounds + 50 meters. RX.

8 rd + run + 19 sec plank

200-meter run
1 minute plank hold

10 rounds + 1 run + :13 sec plank 

Did as:
10 rounds of
run in place with jump rope  - 1:10
plank - 0:50

Rx:  9rds with running on a not so level street with an easy 5% grade. 

5/6/20

M/36/165

As rx’d 

9 rounds + 100 meters

8 rounds plus 26 sec plank

Rx, 8 rounds + 200m run/17 sec plank hold

Rx 10 Rounds + 200m + 13sec

M/41/6’0/205 
10 rounds + 200m run + 11 sec plank

In: 3/4 mile run

20 minute AMRAP:
200 meter run
1 minute plank hold 

10 Rounds + 200 meters + 45 sec. plank

Out: 1/2 mile run 

M/37/166

Rx
200 meter run - 11 rounds 
1 minute plank - 10 rounds

8 rounds + 200m + 15s plank

10 rounds completed
Subbed to 80 fast  single-unders / 1 minute plank hold
M / 41yo / 176cm / 70kg

Rx’ed 
Push-up position planks

=10 rounds+ 200m/ 15 sec plank

10 rounds Rx

M/36/6’88kg
10 rounds + 60m

 Rx’d 10 rds

7+ :30 sec

9 rounds Rx 

How many canaries need to die before the miners realize there is a problem??

Thank you for making this information easily sharable with my athletes. 

10 rounds 
10 cal assault bike, 1 min plank 

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

10 - Rx

Subbed 250m row 
1 min plank 

9 rounds + 195m 

9 rounds + 200m run + 20 sec plank

8 rounds with a 14# weight vest on. 1 min push-up planks were all unbroken. 

10 rounds + 200 meter run

Warm up

x11 rounds + 200m run in 20 mins

Cool down

Priority: 20 minutes of work
Full front hand/foot plank

8 rounds + 200M run

8 round + 200M
I did it with Rower

subbed ~1 min bike around the block due to arthritic toe. Can't wait for this virus thing to be over so I can get surgery on that thing! Ugh!

Plank had to drop to 45 secs by fifth round.

10 rds total.

M/45/6'2"/185#

Rx'd 
10 rds + 200m + :15 plank

6 rds- added 20# vest 
planks 40-45 sec holds each (kept vest on)

9 Rds Rx

Sub 250m row for the runs
9 rounds + 160m row
m/52/5'11"/200#

Ufff... Tuve que cambiar a 250 mts row
My score: 8 R 

M/42/6’33”/215

10 rds + 190m

10 rounds + 200 meters + :15 plank

Jackie
9 rounds + 150 meters
(:45 plank)

Rx
6 rds

8 rds + 21 reps (200m + :20 hold

20:00 min AMRAP
250m Row
1 min Plank
7 Rounds + 250m 

Done today's workout with my 17y/o step-daughter.

I did 10 rounds, 200m and 20" plank. Rx
She did 6 rounds, 200m. Rx

Once we had finished she was borderline throwing-up so I think she pushed herself hard.

10 rounds Rx

8 rounds + 200m run
finished the round after the time cap. 

As rx’d, 10 rounds + 200m.

Unbroken planks and tried to not let up on the runs in later rounds.  Got ahead of pace in just about every round, but later planks were tough.  Aidan (8 yo) did this with me.  He did 150m run and modified planks, and completed 11+ rounds.

47m/5'10"/180

Rx 10 rounds + 200m + 5secs

First 5 min warmup hasfit

Georgie

11 rounds

Subbed 250 row for run. 
7+250+16 seconds. Tough one. 

36/M/5'11/183/CT

20-minute AMRAP of...

10-Calories Assault Bike
1:00 Plank

8 rounds

(only 2 planks unbroken, rest were 1 break each around 0:40)

Finally a light guy workout :D 
Rx: 10 rounds
150#/M/35yo

7 rounds plus 180m 
subbed 250m row for run

10 rds Rx

10 rounds rx

7 rounds, been awhile since doing crossfit

Scaled to 200 yard runs
10 rounds even

New to Crossfit (started doing these WODs a couple of weeks ago)

RX: 6 rounds + 200m 

Still getting used the altitude in my new locale.  Was right on the edge of triggering my asthma but kept it in check.

Option 1
150 meter run Assault Air Runner
45 Sec. Plank
8 Rds + 150 meter run + 10 Sec. Plank

RX: 8 rds + 200 run/28-sec plank hold

10 rounds + 200m + 14 seconds - planks unbroken

10 rounds + run + 11 seconds

All planks unbroken

Subbed to
20 min amrap
10 cal assault bike per Steven
1 min plank  (F'n planks:)
6 rnds plus 10 cal bike
m/50/175

Complete as many rounds as possible in 20 minutes of:
200-meter run
1 minute of plank hold

8 rounds completed 
+ 200-m run + 20 second plank

Subbed 500m row for 200m run.
6 rds

RX：11R+100m.
https://youtu.be/Vc8MNaM8Pqs

Champions Club Scaling Notes

RANT
This has the potential to be an early rest day, or the worst workout that has come up since Candy. If you treat the 200m like a sprint and don't let any part of your body move a single inch on the plank, you are very honorable gent. Or lady.

MAIN DECISION
Do I want an early rest day, or an early death, or something in between?

NEW TO CROSSFIT SCALE
As is.

WHAT ABOUT THE MOVEMENTS
Running - falling, using gravity, unilateral loading
Plank - static hold, rigid midline, midrange, 

WHAT ABOUT THE REPS/TIME
The distance and time for these are set up for us to be able to make them as bad as we want

LEARN TO COOK
Think about each movement challenging the other. Sprinting before the plank will challenge out ability to brace our midline by adding a heavy breathing factor. Squeezing super tight on the plank will challenge our ability to let go and use gravity on the run. We can just check the box and say that we did the movements, or we can do them to challenge the other.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
As is, find some excuse to not just check the box

GENERAL FEAR LEVEL: 8

Warm-up for 200505:
GENERAL WARM-UP

1 round of:
100-m run
20 PVC pass-throughs
100-m run
20 Spiderman lunges
100-m run
10 push-ups
100-m run
10 air squats

2 rounds of:
10 standing figure-4 stretch
10 good mornings

SPECIFIC WARM-UP

Plank hold
2 rounds of:
30-seconds of downward dog stretch
10-seconds of high plank

Practice
Run 100 meters
10-seconds of high plank

AT HOME VERSION
AMRAP 20:
30 high knees + 30 butt-kickers
1-minute plank hold

▶ INTENDED STIMULUS
We live challenging times for sure. With so many dying or losing their jobs and financial security is difficult to try to find the good in thigs. However, it is also essential to realize how lucky we are to train -even if by choice- in methodology whose ethos is to be ready for everything. It seems that the times are fitting. Another good thing I have noticed in the past weeks is that there has been a call to simplicity in our workouts. This is great. With just a heavy backpack and some creativity, you can apply CrossFit's basic principles. If you look at the pyramid of the Theoretical Hierarchy of Development, most of our time should be spent on proper nutrition, conditioning, and gymnastics. I think the fact we are kind of forced to live there right now is a good thing.
This workout fits that. It is quite simple. A foundational move, and core stability work. A longer effort that will become a lot more challenging than anticipated. Remember than speed in running comes from falling, and you can only increase your angle of falling by keeping a beautiful and aligned trunk. Which means these two movements will actually interfere with each other. If you commit to working for the whole 20 minutes, the intensity will find you. A good challenge today is to get as close as possible or beyond the 10-round mark. Choose a time window for the plank that you can keep unbroken for the vast majority of the workout. The distance in the run should be something very manageable, and that you can complete consistently in 1:00-1:20. Today is an excellent day to focus on your breathing. Keep it controlled and shallow. FALL!


▶ OPTION 1
Complete as many rounds as possible in 20 minutes of:
150-meter run
0:45 of plank hold

▶ OPTION 2
Complete as many rounds as possible in 20 minutes of:
200-meter run
1 minute of plank hold


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

Globo Scale:  As rxed.  If needed sub 250m row, 10 calorie assault bike, 40 double unders, or 10 burpees per round for the run.