CFWUx2
15*10=150
12*10=120

206 cal row + 78 ring dips = 284 RX

M/39/5’9”/195#

10 rounds of:

200m run
15s rest
10 parallel bar strict dips
15s rest

19:35

Completed 6.16.2021.  Sub straight bar dips for ring dips.
141 calories, 107 dips.  Started too hard on dips.  Could have pushed harder on rowing.

Done 6/6 at AC hotel gym. Dips on rig. Slightly longer than 15s to get from each piece of equipment. 

173 cal and 170 dips.

185ish calories...rower turned off before I could get an exact read(1031cal/hr avg pace)
126 ring dips (most kipping)
14-11-11-12-13-13-13-13-13-13 reps
Fun WOD but losing track of my exact calories really pissed me off! 

311+ reps...

Did all the accessory work from the CrossFit training Instagram...those 30 second L-hold hangs might make me as sore as the WOD! 
First one on bar, then moved to rings. 

42/69”/177lbs. 

185 cal
93 ring rows=278 reps

M/5'8"/54
Rx'd 163 cal + 117 dips (280 total)

scaled, 170 calories, 152 hand-release push-ups
#fitnesswasachieved

Male 51 181cm 78Kg 
237 Rx'd 

312 Reps 

row cal
ring dips 

138 calories row
117 dips orange band assisted 

cal row, ring dips
17,12
17,13
15,11
15,10
12,10
12,9
13,8
13,7
14,9
15,9

130 cal row
98 dips
228 reps

As rx’d, 305 total reps.

Rows: 18-19-19-19-19-19-19-20-20-21
Dips: 13-12-12-12-12-11-11-10-10-9

Tough one, but moves fast enough that the rounds go relatively quickly (15 seconds is just enough time to get in and out of the rower).  The rows do get pretty sucky but I was fresh enough at the end to pull a bit harder.  Usually did the first 5-6 ring dips and then smaller sets during the remaining time.  I could have made this a lot worse if I had tried to hold 20 cals each round, but dips likely would have suffered.

48m/5'10"/185

26yo
160lbs
Total reps: 
160 cal
400 Push Ups

107cal * 70 ring dips

16/17, 19/14, 18/14, 19/13, 18/14, 15/15, 19/13, 17/11, 18/12, 20/11 = 
179 cals/ 134 reps 

M/43/6’3”/210

208+152=360

M/35/6’/175#

Row: 185 calories
Ring dips: 127

244 cals, 116 dips - 360
25/24/25/25/25/26/24/24/23/25
15/10/10/10/10/10/10/10/10/11

196 cals
102 ring dips

298 total reps

M/28/6’1”/200lbs

Subbed ski erg for row cals - not the smartest idea! Triceps smoked!

237: 17/14/15/15/15/14/14/14/15/18; 10/10/9/9/9/9/8/8/7/7

Completed on 4/14

Rx: Total 202cals/119dips

Cal/Dips
22/16-22/15-21/13-20/10-19/11-20/11-19/11-20/11-19/10-20/11

182 cal
190 paralette dips

320 reps

Row: 219 (23-22-22-22-22-22-22-21-21-22)
Dip: 101 (12-10-12-10-10-9-10-10-9-9)

Really entered the pain cave to keep my pace up those last 3 rounds.

Row: 173 cals
Dips: 64 reps

Total: 237 reps

M/42/6'0/200

Rx 317 reps (217 cals, 100 kipping ring dips)

180 cal row
120 (ish) ring dips

this workout made me regret having a rower... just kidding, my wife said she will try it to.

Thanks

Sub/scale:

1 minute of SDLHP 45lbs
15 second rest
30 seconds of deficit push-ups 
15 second test 

275 SDLHP
125 deficit push-ups 

completed on 210414

190 Cals
115 push-ups (no rings at home)

My arms are blown up

Male , 49 y/o, Rx 

calories. = 158
ringvdips=  56

At home so subbed 45lb sumo reps for row. 
Row 31,27,25,25,23,20,21,22,21,21. 236 total. 
Ring dip 15,12,10,9,9,8,8,9,8,7. 95 total. 
A burner!

7 rounds, and subbed BPUs for row

98 reps

205/79
Messed up intervals somehow

213/139 (bar dips)
[24/21, 22/17, 21/14, 20/15, 21/12, 21/12, 20/13, 22/13, 20/10, 22/12]

And good to see Annie do today’s WOD tips!

My back is still messed up from the last row workout, so I ran for a minute each round. 
Kipping ring dips:  18-16-15-16-16-15-15-14-14-14 = 153 dips

140425:  180 cals, 136 dips

5 rounds. I ran out of time. 

72 calories
81 dips from the bench

*I added 30 seconds of hooklying alternating heel taps directly after the dips. Mainly because the settings on my clock, I can’t add 2 different times for the sets. 

M/25/5'8"/155lb
CrossFit AFK

297 reps - Rx ( 20-19-18-18-18-18-19-18-18-19 cals, 12-10-9-9-9-9-9-9-9-9 dips)

M/55/6’1”/180

10 rounds for reps:

Row 1 min for cals
15 sec rest
Ring dips (strict) for 30 sec
15 sec rest

Rows: 24-23-23-22-21-21-21-21-21-22
Dips: 17-16-16-16-15-15-15-15-15-16

Total (masked): 222 cal + 156 reps = 378

Beginner Modifications
102 cals on C2 Rower
85 Assisted Push-ups

Lost track early but roughly based on averages

Dips ~110
Cals ~140

Total ~250

42 / 6’0 / 195

Modified to run and hand-release pushups
2550m running
133 HR PUs

Rx’d with Bike Erg

204 Calories 
157 Ring Dips

M40/6’0”/185

175 Cal
95 Dips

Sub to str bar dips
Total reps = 191cal + 71dips = 262

Row: 20/19/19/19/19/19/19/19/19/19
Dips: 7/8/7/7/7/6/7/7/7/8

Did assault bike/75# hang power snatch instead. No rower and my shoulders don’t like dips. 136 cal, and I don’t know how many snatches. A lot. 8-10 round. 

Modified:

10 rounds of:
1 minute of DB SDLHP | 2x 9,5kg DBs
Rest 15 seconds
30 seconds of bench dips, elevated feet
Rest 15 seconds
SCORE: 207 SDLHP / 89 dips
-- 
Arms fried ✅
Did 2 more sets of dips to hit 100 and something
Even in this modified form, great WOD.

218 cal row
137 strict ring dips

216 cal + 130 ring dips (kipping) 
Rows: 21-22-23-22-22-21-21-21-21-22
Dips: 15-15-15-14-12-12-12-11-12-12
Nice WOD
m/52/5'11"/200#	

Subbed SDHP (45#)
SDHP: 256 
Ring Dips : 30 

M/46/226
rx
Cals=136/Dips=131

Rx'd
22-23-23-23-24-22-22-22-22-23 = 226 cal
18-16-16-16-15-16-16-16-16-16 = 161 reps

Not all the ring dip reps were entirely strict, especially in the second half.  Nice WOD to lead into a rest day!

180 cals
128 strict ring dips
308 total reps Rx

Scaled to:
2x20#DBs SDHP for row
dips for ring dips

36/22, 37/19, 37/16, 38/14, 38/13, 38/13, 38/13, 39/13, 39/14, 39/14

totals: 379/151

Subbed pushups 

20/17 x 5
12/12 - rested an extra 15/20 seconds here between 5 & 6
1515
17/13
17/12
18/11

Calories - 179
Pushups - 148

All rounds 21cals

dips i did death by dips 😅

M 42 5’9” 175
cal 21 23 23 24 23 23 23 22 21 23
dip 13 13 12 12 12 12 12 12 13 12
Totals 
226
123

M/46/6'2"/185#

Rx'd with strict ring dips hit a wall on the dips 

21/13
19/12
19/12
18/10
18/10
18/10
18/10
18/7
18/8
18/8

185 cals
100 dips
285 total

Subbed calories on elliptical trainer
96.6 calories and 102 dips

178 cal rowed
169 banded ring dips  red band to blue
  

150 cal
21 Ring Dips

40/M/195

10 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted ring dips
Rest 15 seconds

Cal: 140 / Dips: 83

rx
row=11/12/11/9/10/10/10/10/10/10
strict ring dip=8/12/11/9/8/9/6/9/9/9
m/51/175

230 cal row
152 bar dips

Met my goal of 20 cal/rd and 15 dips/rd!

37/m/215/6-4

row:19,17,17,17,16,16,18,17,18,19;
dip:11,10,8,8,8,10,10,10,9.
https://youtu.be/lZS11dU0Nls

155 cal Row
75 Ring dips (Black banded)

15/6	17/8	17/9	17/7	17/8	16/7	16/7	17/7	17/7	17/7

20-17-17-16-16-16-15-15-16-15
13-13-13-13-13-13-13-13-12-12

RX,
Row:175cal(18/18/18/18/18/17/17/17/17/17)
Ring dip:102rep(11/10/10/10/10/10/10/10/10/11)

Pregnancy Scaling

7 rounds of:
30’’ of rowing or seated pull up
Rest 30’’
30’’ of knee push ups (hands on bench or higher)
Rest 30’’

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Rowing themes - monostructural movement right in that middle intensity - not quite a sprint but fast enough to be uncomfortable, deadlift and ring row shapes, falling
Ring dip themes - pushing with a loss of connection, endrange extension, stamina plays a factor, skill (core-to-extremity)

MAIN DECISION
Emphasize the row or emphasize the dips?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
200m row
1:00 something to practice on the rings (push-ups/dips/plank hold/support hold)

CONSISTENCY SCALE
Ease up on the row a bit to make sure you get a worthwhile number on the dips (use a bar dip over ring push-up)

INTENSITY SCALE
Beat yourself up on the rower, let the rings suffer because of it

INJURY SCALE
Upper-body - sub a different movement you can do at full capacity for dips, sub run for row
Lower-body - 10 rounds of: 30-sec kipping knees to elbows, rest 30-seconds, 30-sec strict ring dips, rest 30 seconds

MY STUFF
Did 200s each round, which ended up being 45-50 seconds. So got a little extra rest. Highest on dips was 22, lowest was 11.

GENERAL FEAR LEVEL: 6

Would have been Rx but for the lagging transition when sharing a rower.

411 reps
M/30s/225lb

193 reps (pirouette dips)
M/teens/135lb (my son)