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Wednesday

210908

Workout of the Day

75

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Post time to comments.

Compare to 130902.


Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box

♀ 55 lb. ♂ 75 lb.

Comments on 210908

76 Comments

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Doug Brubacher
January 10th, 2024 at 2:56 am
Commented on: 210908

CFWUx2 10*45*2 10*95*2 10*135

15:08

151.5

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Jeremy Maillet
December 7th, 2022 at 11:13 pm
Commented on: 210908

9:53 Rx

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Manchild Manchild
November 17th, 2022 at 7:31 pm
Commented on: 210908

@CP, subbed:


400m run

12 deadlifts, 45# dbs

21 box jumps, medium red box


16:16

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Clint Michael
December 19th, 2021 at 6:42 pm
Commented on: 210908

14:57-me

13:20-Bray

No rower, so 50 SDHP

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Leonardo Silva
November 3rd, 2021 at 3:53 pm
Commented on: 210908

20 min:

70 cm box jump Over whit’n touch the box

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Sebastian Wieczorek
October 30th, 2021 at 1:24 pm
Commented on: 210908

October 29th, 2021; morning


wu: bike, scales and planks, pvc

skill: upload


wod: Christine (RX)*

3 rnds

500 m row

12 bw dl 82 kg (no dropping, no mixed grip)

21 box jumps 50 cm (step down)

12:05


post: row, stretch

* This was the second (plus heavy days) out of 83 cf main page workouts I could execute without scaling anything = party time.

(edited)
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Jeff Chalfant
September 29th, 2021 at 9:46 pm
Commented on: 210908

10:05 as rx’d -rows at 1:54-1:56-1:59, unbroken dead’s and 1 break on box jumps round 2.



180lb/42y/176cm

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Nate Gordon
September 24th, 2021 at 5:07 pm
Commented on: 210908

11:17 @ 175 BW

(edited)
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Benjamin Schill
September 24th, 2021 at 12:46 am
Commented on: 210908

M/44/6'3"/215

11:23@225


Prev: 11:01 @205 w/ 200lb bodyweight

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Mario Cruz
September 22nd, 2021 at 11:00 pm
Commented on: 210908

Rx


9:54

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Morgan Greene
September 21st, 2021 at 8:43 pm
Commented on: 210908

subbed run for row: 10:48

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Brett Eckles
September 21st, 2021 at 11:44 am
Commented on: 210908

10:51 Rx


M/28/6’1”/200lbs

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Ralph Keeley
September 17th, 2021 at 4:41 am
Commented on: 210908

M/35/6'/175#


11:25 Rx


Deo gratias

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Leonel Manzilla
September 17th, 2021 at 3:38 am
Commented on: 210908

Male 23y 175cm 83kg


RX with 185lb


Cheap rower with no meters counter so

2:30 min (7:30 min total, 39.0cal)


12 185lb dl

21 20 inch box jumps


11:45

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Jeffrey Howard
September 13th, 2021 at 9:08 pm
Commented on: 210908

M/25/5'8"/155lb

CrossFit AFK


10:21 - Sc


(185lb deadlifts)

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Dan Morris
September 13th, 2021 at 5:56 pm
Commented on: 210908

As RX’d:


17:55


42 / 6’0 / 195

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Chin-Sheng Chou
September 13th, 2021 at 2:44 am
Commented on: 210908

RX, 185lb, 12:06

Row: 1:55/2:06/2:07

Deadlift: 6-3-3/6-3-3/6-6

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Matt Jones
September 12th, 2021 at 9:12 pm
Commented on: 210908

9:51rx 205

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Damien Leroux
September 12th, 2021 at 7:43 pm
Commented on: 210908

Rx : 11’40 76,5kg


https://youtu.be/Jg4yD0TzEF0

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Greg Fairbanks
September 11th, 2021 at 5:02 pm
Commented on: 210908

3 rds

1st rd- 50 sdhp 35# kb, 2nd rd- 30 knee pushups, 20 sdhp, 3rd rd- 50 knee pushups

12 DL 145#

21 step ups, 2nd garage stair


15:46

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Brian Louchis
September 10th, 2021 at 8:03 pm
Commented on: 210908

10:40

Subbed 2:00 bike

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John Clarke
September 10th, 2021 at 1:35 pm
Commented on: 210908

Rx - 12:46 - 160lbs trapbar

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Albert Kombe
September 10th, 2021 at 1:12 am
Commented on: 210908

16'23" Rx @ 205lbs

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Christian Simpson
September 10th, 2021 at 12:55 am
Commented on: 210908

Rx, 195#...16:28

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Coastie Nick
September 9th, 2021 at 7:55 pm
Commented on: 210908

Rx’d @ 175#: 11:52

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Lincoln Kerger
September 9th, 2021 at 6:48 pm
Commented on: 210908

Rx'd (185# BW)

15:00'ish I think. Forgot the time mark when I got started.


Rows were 1:42, 1:45, and 1:47. DLs and BJs unbroken (but slow for these). Took a little long in the transitions due to distance between equipment. Another burner, classic CF!

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Adam Pequignot
September 9th, 2021 at 6:20 pm
Commented on: 210908

M/42/140lb


RX - 11:05

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Matt Boyd
September 9th, 2021 at 5:05 pm
Commented on: 210908

42/M/185#


As rx'd


10:58

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Luke Rodina
September 9th, 2021 at 11:07 am
Commented on: 210908


(edited)
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Hank McKibban
September 9th, 2021 at 10:49 am
Commented on: 210908

11:57 rx (205#)

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Matthew Letarte
September 9th, 2021 at 10:45 am
Commented on: 210908

12:56

135# DL

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Felipe Camargo de Freitas
September 9th, 2021 at 9:11 am
Commented on: 210908

Fiz como Team WOD:


Em Duplas


18’ For Time:


600m Run (somente um corre por vez, 200m por vez)

20 Plate DeadLift , partner plank hold

20 burpees sync

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QiHui Xing
September 9th, 2021 at 8:03 am
Commented on: 210908
(edited)
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Steven Thunander
September 9th, 2021 at 2:45 am
Commented on: 210908

Globo scale: sorry for the late post. Anyway most gyms have the equipment. Subs are rowing sub 400m run, 22 cal assault/echo bike, or 15 burpees and 15 sdhp 35/45lb bb or 35/53lb kb. Deadlifts sub 12 deadlifts with .75 bodyweight for both dumbbells added together, or 18 deadlifts 35/50lb dumbbells. Box jumps sub bench jumps, jump overs an object, or squat jump touches.


Bodyweight/equipmentless sub 400m run, 30 supermans, 21 squat jumps.

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Mike Munsee
September 9th, 2021 at 2:23 am
Commented on: 210908

M 51/190/6’

Subbed 60 sdhp for the row with #45 kettlebell. DL @ #185.

10:32.

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Deaglan McDade
September 9th, 2021 at 2:21 am
Commented on: 210908

12:38

RX @175 and 24”

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Troy Bruun
September 9th, 2021 at 1:17 am
Commented on: 210908

11:12 Rx


3rds


500m Row

12 BW DL (170lbs)

21 Box Jumps (20”)

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Carol Marks
September 8th, 2021 at 11:44 pm
Commented on: 210908

54/F/GarageGym/Alabama


16:20


85# deadlift, NOT my body weight. LOL. I’m just coming back to Crossfit recently.


10” box

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kevin robinson
September 8th, 2021 at 11:30 pm
Commented on: 210908

Male, 49 y/o


16:06


rx, pr


1:58 Pr

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Melissa Kim
September 8th, 2021 at 10:55 pm
Commented on: 210908

500 m Row

145 lb Deadlift

20” Box Jump

18:00

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Sam K
September 8th, 2021 at 10:12 pm
Commented on: 210908

Rx+

Row 500m

Deadlift 225lbsx12

Box jump 24"**


10:00 flat


M/30s/225lbs

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Steve Day
September 8th, 2021 at 9:42 pm
Commented on: 210908

11:16


180lb body weight

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Nicole Deaver
September 8th, 2021 at 9:40 pm
Commented on: 210908

15:44 Rx/subbed:

400m run, 125#(BW 124#), 20”

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Christopher Voght
September 8th, 2021 at 9:31 pm
Commented on: 210908

Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box


12:27 at 170lbs.

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Antonio Alves
September 8th, 2021 at 9:04 pm
Commented on: 210908

Modified:

--

3 rounds for time of:

50 DB SDLHP w/ 2x 9,5 kg DB

24 DB deadlifts with 2x 14,5 kg DB

21 box jumps, 16-in. box

SCORE: 17'05''

--

Nice WOD. Only light DB available, so doubled the deadlifts.

5 km run in the early morning

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YooSik Kim
September 8th, 2021 at 9:03 pm
Commented on: 210908

MayTiger V2

5rounds for time of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.


and then 


5rounds for time of

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-11:25

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Tyler Crissinger
September 8th, 2021 at 8:38 pm
Commented on: 210908

11:29 RX

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Joe Conradi
September 8th, 2021 at 8:15 pm
Commented on: 210908

Scaled to 3 rounds of:


50 2x20#DBs SDHP

14 2x70#DBs DL

21 alternating step ups/ box jumps


8:20

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Andrew Appleton
September 8th, 2021 at 7:04 pm
Commented on: 210908

11:58 @155 DL (body weight 180)

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Dan Kremer
September 8th, 2021 at 6:52 pm
Commented on: 210908

11:47 Rx’d

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Dave DeCoste
September 8th, 2021 at 5:36 pm
Commented on: 210908

10:17 Rx

165 lb DLs

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Az Native
September 8th, 2021 at 5:35 pm
Commented on: 210908

200m run for row

185 DL

15 BJ 24”

11:41

Just coming off a stomach bug, so took it easy today.

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Charlie Pokorny
September 8th, 2021 at 5:15 pm
Commented on: 210908

10:59 Rx'd (205-lbs)

m/53/5'11"/204#

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Adam Pequignot
September 9th, 2021 at 6:22 pm

Great work!

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Jonathan Elmore
September 8th, 2021 at 4:32 pm
Commented on: 210908

15:29 BW 175

11/26/20 17:33

(edited)
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Michael Newton
September 8th, 2021 at 4:28 pm
Commented on: 210908

Worked out with a friend. Did the workout, but did it I go, you go, 1 full round at a time. Didn’t time it, but it hurt. 200# on the bar


remember doing this back in 2014 at my box in Oregon, and did it Rx in sub 9 or 10. Remember rowing 1:45/1:50 back then. Weighed 25# less then. Life changes

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Connor Galloway
September 8th, 2021 at 4:20 pm
Commented on: 210908

15:05 using 106# KB for DL

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Jim Rix
September 8th, 2021 at 3:47 pm
Commented on: 210908

15:09 rx


130902: 13:53


Last time, all rows sub 1:58. This time only row 1. Super, classic CF workout.


58/5’8”/155

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Mike Andridge
September 8th, 2021 at 3:57 pm

Nice Jim--still fast.

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Thomas Neilson
September 8th, 2021 at 2:41 pm
Commented on: Workout Demo

totally in my wheelhouse RX M54 185# 11:38

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Michael Arko
September 8th, 2021 at 1:18 pm
Commented on: 210908

400m runs subbed for rowing

BW = 152.5

11:41


Too slow on runs. Is this ageism???

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Stacey Thompkins
September 8th, 2021 at 1:09 pm
Commented on: 210908

M/46/6'2"/180#


Rx'd

11:48...compare to was with same weight in 12:57

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Jim Rix
September 8th, 2021 at 3:50 pm

Impressive…some 8 years older, and still improving.

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Mike Andridge
September 8th, 2021 at 3:56 pm

Nice work Stacey

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Randy Crooker
September 8th, 2021 at 12:47 pm
Commented on: 210908

10:28

subbed 400m run for row

m/36/180lbs

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Jeffrey Mizrahi
September 8th, 2021 at 1:27 pm


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Matthew Moran
September 8th, 2021 at 12:32 pm
Commented on: 210908

10:25 at 185bw

subbed 400m run for row

(edited)
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Jeffrey Mizrahi
September 8th, 2021 at 1:28 pm

Not bad

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Charles Meyers
September 8th, 2021 at 12:25 pm
Commented on: 210908

Intermediate Option:

3 rounds for time of: 19:08

500-m row

12 deadlifts

21 box jumps, 20-in. Box

♂ 155 lb.

(edited)
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Mike Andridge
September 8th, 2021 at 10:58 am
Commented on: 210908

Christine

scaled to

3 rnds

500m row

12 DL @ BW=175#

21 step ups to 20" box

18:19

m/51/175

compare to

3 rnds

50 sdhp

12 dl @ 175#

21 step up to 20" box

17:45


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Jeffery Powell
September 8th, 2021 at 10:52 am
Commented on: 210908

Beginner, 13:13.26. Should have tried intermediate.

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Luke Rodina
September 8th, 2021 at 10:31 am
Commented on: 210908

8:08

subbed 400 m run for row.

39/m/165

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Jim Rix
September 8th, 2021 at 3:48 pm

Wow. Smokin’ fast.

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James Gentile
September 8th, 2021 at 10:15 am
Commented on: 210908

Subbed 500m run for the row. Otherwise as RXd @ 185lbs.


11:03


Was trying to finish at 10 even, but the last "run" was more of a jog. Completed after 9/7's shoulder presses.

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Kyungtaek Kang
September 8th, 2021 at 1:57 am
Commented on: 210908

☆CFHIM 12:36

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Chris Sinagoga
September 8th, 2021 at 1:06 am
Commented on: 210908

Champions Club Scaling Notes


RANT

When doing box jumps you can emphasize either the static jump (step-downs) or elasticity (touch-and-go). With has their own purpose but no matter which one you do, jumping with your feet together on the takeoff, in the air, and on the landing is a technique Carl Paoli made popular called "blocking movement" and is really beneficial here. Feet together jumping automatically keeps our feet straight and prevents our knees from caving, and if done over and over and over for years will develop a habit of jumping and landing with good position. So whatever style you use today, I think keeping your feet together will set up for good things down the line.


WORKOUT THEMES

A spin off a classic benchmark workout (Helen). Monostructural, gymnastics, and weightlifting. Speed and intensity are the main themes here.


MAIN DECISION

Do I want to go to "that place" today or am I okay with getting a 7 or an 8 out of this one?


TECHNIQUE SCALE

5 rounds

500-m run/400-m run

21 deadlifts (light weight, should be unbroken)

21 box jumps (touch-and-go, low height)


CONSISTENCY SCALE

1 round, mush everything together.


INTENSITY SCALE

Make sure weight/height is something you can do unbroken, then sprint the row


INJURY SCALE

Upper-body - run 400m for row, 21 hip extensions sub for deadlift, or even one-arm goblet squat

Lower-body - (assuming you can't do a row/bike) - 5 rounds of 12 strict toes to bar, 12 strict push-ups


MY STUFF

Made up strict press and also did two hill sprints with Carvin and the Backos boys. I'll circle around to this one.


GENERAL FEAR LEVEL: 9

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