CFWUx2 10*45*2pp 5*95
19:19
117lb pp

8:36 RX

M/38/5’9”/195#

10:58
No rower, so used SDHP (45# bar). 

For time:
Row 300 meters
20 push presses
Row 300 meters
15 push presses
Row 300 meters
10 push presses
Row 300 meters
5 push presses

50# Dumbbell Push Press

8:16

11:58. 95#

11:16 rx’d broke push press into 2 sets each round until the 5. Equal parts wind, legs, and shoulders! Should’ve eaten more today. Rows at 1:55-1:59 until the last one, when I was just trying not go above 2:00 and still have something left for push presses. Way tougher than it looks on paper. 

176/41/69”

M/34/6’/175#

8:18 Rx
(15/5, 10/5, 6/4, 5)

M/43/6’3”/212
11:49 Rx

8:25, fastest I have run in a long time. Did all rounds with 95 and was a good choice, since I broke first 17 and 3, second was 7,4,4 , third was unbroken, and last one too. Spent nearly same time on the floor afterwards.

9:40 Rx’d

11:27

9:15, using a pair of 50# DB's for push press

7:56 RX

11:19.01
100 lbs push press
Rx row 

9:40 W run

11:40
95#

Subbed 500m run for row. Otherwise as prescribed. 

14m55s.

@home, 24# dumbbells, and subbed 15 bent-over rows and 15 db squats for rows

13:51

10:30
115

8:57 RX

9:35 Rx

M/27/195/6’1”

8:36

10# DBs

Still waiting on barbell and plates to come in. I guess I went to light with the DB

RX 8:26

F/23/5'3/138#

13:48 RX

23 kg db SDHP 30 x
60 kg bb

@8:50

Made a mistake and did thrusters instead of push presses. Used 35 pd dumbbells. 18:00.02

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

13:31 - Rx

Goal:
8:55

Actual:
8:22

Notes:
125 pounds
Max HR 171

GENERAL WARM-UP
Joint rotations
2:00 row
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings

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

SPECIFIC WARM-UP
Build up push presses

12:12 (rds 2&3 on skierg)

9:19 sc
300m run
115 lbs

Subbed to 85# and treadmill with #2 incline 
11:10 

7:18
scaled pp to 115

11:36

20:29 rx 

Women's Rx'd
8:47

Wasn't feeling it today. I'll try men's Rx'd or something closer to it next time if rested enough.

30 KB swings 35#
20 push press 95#
30 KB swings
15 push press
30 KB swings
10 push press
30 KB swings
5 push press

12:07

Great tips!

11:50:
Row 300 meters
20 push presses, 95#
Row 300 meters
15 push presses, 95#
Row 300 meters
10 push presses, 95#
Row 300 meters
5 push presses, 95#

M/36/170lb/5’7” 
20ish days since broken hand, tried barbell in warmup, no dice

Subbed 30, 35lb KB SDHP for rows
35lb dumbbells for push presses

9:43

F
11:11
Rx bar but no rower, so 14 cal on assault bike

F
Rx 10:13

M/41/5'9”/185
9:54 Rx
Push Press broken up into sets of:
5-5-5-5 / 7-5-3 / 10 / 5

M/53/5’9”/168, new to CF
 
TECHNIQUE SCALE
 
5 rounds of:
50 SDHP (empty Barbell)
15 push presses (45-65-65-65-65)
 

NOTES:

No jump rope in warm up bc of heel pain.  Was only able to do first set unbroken.

RX from rack 
18m 

M 50/190/6’
10.48.
subbed 36 sdhp@45#with a kettlebell.  Started @105 on the shoulder presses and added 10 pounds every round ending at 135.

M/39/5’10”/200

RX - 8:26

14:18, Rx but bar from the rack rather than floor. 

10:27 rx 

15:00 on 105 lb.

scaled / subbed 60# DBs from the floor

10m44s

that was fun, thanks

8:11 65# otherwise rxed.

20 Cal Bike
20 PP@135
20
15
20
10
20 Cal Bike
5 PP
time: 9:18

Scaled - 11:36 (95#)

I’ve been nursing a sore calf muscle since Saturday. Even took Sunday off due to the DU’s. It's slowly coming around.

Rx : 8'01 (62kg)
https://youtu.be/OoK6uqfptW8

M/55/6’0”/185

1000 m (20 cal) Echo bike (1:02)
20 Push press 135 lbs
1000 m (20 cal) Echo bike (1:07)
15 Push press 135 lbs
1000 m (20 cal) Echo bike (1:12)
10 Push press 135 lbs
1000 m (20 cal) Echo bike (1:13)
5 Push press 135 lbs

Rx 8:42

95#PP
ROW damper setting 10
11:35 

Done with 65# push presses 
12:07
grouped in 5 reps & wrist stretching in between 
That was sneaky hard!  Whew!! 

9:23 @95

12:00:32 (c)

M/49/5'10"/156#
8:24@95#
Subbed 1:20 on elliptical for rows
All sets unbroken 

7:41 Rx
Row pace averaged a few seconds under 2:00/500m
PP broken 12-8 / 10-5 / 10 / 5
m/52/5'11"/200#	

Subbed: 30 Banded pull downs for rows
65#
8:32

11:48 female scaled #85

10:24
66lb/30kg

Available equipment: 2x9,5 kg DB, so scaled to: 

FOR TIME: 

30 DB SDLHP 
20 DB strict presses 
30 SDLHP 
15 DB strict presses 
30 SDLHP 
10 DB strict presses 
30 SDLHP 
5 DB strict presses 

SCORE: 14'24''

Total: 120 SDLHP + 50 SP. Did some additional rounds to hit 200 SDLHP and 100 SP. Nice WOD 👍
5 km easy run in the morning 

12:33. At home, subbed 53lb KB sumos for row, used 115 for PP

As rx’d, 8:41 (PR). 

PR by over a minute from last time (2011).  Partly faster as that was at globogym, with a bit of a walk between rower and barbell.  But also did better stringing the push press.  Considered going unbroken, but felt like I might have blown up in the round of 15.  Instead, did 14-6 / 10-5 / 10 / 5.  First row sub-1:50 pace, the rest more around 1:55.

47m/5'10"/185

M/38/190/5'5"
9:46 RX

Ladies Rx - 8:50

Scaled/subbed to 250 runs and 95# PP
9:55. That was a fast and hot one!

Then 5x10 deadlift
215-235-245-235-215#

Scaled to:
30 2x20#DBs SDHP
12 2x70#DB PP, 12 2x45#DBs PP
30 2x20#DBs SDHP
1 2x70#DB PP, 19 2x45#DBs PP
30 2x20#DBs SDHP
1 2x70#DB PP, 13 2x45#DBs PP
30 2x20#DBs SDHP
1 2x70#DB PP, 6 2x45#DBs PP

9:50

7:06 

75lbs Push Press

Subbed 30 x SDHP with 50# KB for row (no rower)
12:29

Coaching excellence. Simple yet supremely effective.

5 weeks 5 days post op from ACL replacement surgery. 

Shoulder Pressed empty 45lb bar.

Time - 9:40

7:53, subbed 50lb Dumbbells for push presses. 

12 calories elliptical = 300m row
95lbs bar
9:26

Broke the 20 (10-6-4) and the 15 (10-5). Otherwise nonstop except for a water squirt.

Male/70"/175#
Rx: 14:22

M/46/6'2"/185#

Modified to 44# DxKB push presses the rest as rx'd
7:51

scaled to 55lb dumbbells
that was plenty heavy for me

10:46

Did 201221 - posted there.  I'm building in a lag in training to hopefully better accommodate my 12 hour rotation coupled with being a good number of hours ahead of when the WODs come out.  I start night rotation today, so I'll find out soon enough how well it works out.

300m row
35lb dumbbells push press
7:03

Sc to 115#
14:14 (4:33/4:28/3:08/2:05)

RX 14:33

Scaled/subbed:
30 SDHP 53lb kettlebell 
115lb push press 

11:50

Sub 50 DU for row
115lbs push-press
16'38.77" 40 YO @150lbs

17.14 Rx - that was rancid, if anyone sees my shoulders mail them back to the UK please 🙏🏻

9:34 
115# PP

9:34 115#

Don't have a rower so substituted 20 burpees for row. 
Used 45lbs bar for push press. 
Time 24:33

Did class workout
5 rounds
15 power cleans 95lb
15 wall ball shots 20lb

6:54

M/27/6’1”/195lb

Women's rx
9:10
m/50/175

7:41 subbed for bent over row and scale down to 22lbs because my arms are burning due to a boxing session 

Did 6:26 subbed 300m row for 30 SDHP

10:25 at 115#

42/180#/male

RX:8'55''.
https://youtu.be/25ihxpOBJ1A

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement that should be done at a distance that you can keep your fastest pace, but just barely
Push press - pushing overhead with skill (core-to-extremity) done at a moderate weight unbroken but just barely

WHAT ABOUT THE FORMAT
Two core-to-extremity movements that make us tired anyway, but are set up at a weight and distance that make it capable to sprint/go unbroken if we really want to go there

TECHNIQUE SCALE
5 rounds of:
Row 500 meters
15 push presses

CONSISTENCY SCALE
Go at rx'd on the push press, use the row as more of a recovery for the next set of push press

INTENSITY SCALE
Sprint the row, use the push press as a recovery

MY STUFF
11:27, 400m run, 95 on the first 2 rounds of push press, 135 on the last two. Just checked the box again.

GENERAL FEAR LEVEL: 7