CFWUx2
5:00 4:50 4:35

3:13
3:13
3:26
*Sub 1.3 mile assault bike

13:23 Rx'd

3:04, 3:09, 3:10

3:43, 3:46, 3:49

November 1st, 2021; morning

wu: bike, scales and planks
skill: running drills, running

wod:		3 rnds (RX)
				800 m run
				2 min rest
			3:54 - 3: 37 - 3:39

"post": bike, 210912

Completed 10/12 a.m.

3:04
3:07
3:12

14:24 as rx’d on neighborhood loop down to 64th that goes downhill for about half then finishes uphill. Felt pukie for a few seconds at the end! 
3:25
3:32
3:27

181/42/176cm

Rx
3:30
3:21
3:18

3:38, 3:26, 3:26

Ran 800m on assault air runner

M/28/6’1”/200lbs

on GWT

15:58

Male 23y 175cm 83kg RX
3rounds 800m 2min rest

3:19
3:23
3:27

14:10

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

12:35 - Rx (Track, splits were 2:44-2:53-2:58, which is a 14 second drop off from 1st to 3rd round. Goal was to keep each run under 3-minutes.)

15:18 s
800 - 400 - 800

3:51, 1:57, 5:28

F/24/5’5/140
CrossFit AFK

Completed on 9-13

3rds: 13:39

800m Run 3:06/3:15/3:10
2 min Rest

4:01 .55 miles

3:54 .54 miles

3:38 .51 miles

3x800m/r2:00
3:45, 3:35, 3:45
Double stroller

3:29
3:32
3:29

190915:
3:24
3:25
3:27

2'51'',
3'01'',
3'14''.

3:55 - 4:24 - 4:29

16:47

3:29,3:25,3:26. At work subbed 0.6 mile elliptical at 11 for runs. 

13:32 (3:02, 3:11, 3:19)

200608 - 3:01, 3:20, 3:20
190916 - 3:00, 2:57, 2:54 (treadmill)
170309 - 3:20, 3:11, 3:09 (treadmill)

Just ran ~16:30 minutes (somewhere over 2mi) then 20 min SLIPS.  Half the time into the wind (~25mph) the other half with it.  Will re-do this WOD another day.

☆CFHIM 3:23  4:21  4:34 (Assault Runner)

Ran a hard 11km yesterday so today I opted for DT at 95lbs.
9:43
Probably should have aimed a bit heavier. I’ll do the 800s next week. 

3:19, 3:21, 3:26. Total 14:06 including rests.

Compare to 200605
3:35, 3:31, 3:28. Total 14:34

Completed. Did not time. Ran hard

I’ll take it 🤷🏻‍♂️

Today...3:43/3:52/3:39, total time 15:14
6/5/20: 3:21/3:23/3:40, total 14:24

In rememberance
Scaled/modified--rx is 684 step ups to 24" box w/40#
Wearing 40# vest
342 step ups @ 20" (1/2 of the 684 steps)
1/2 mile jog
41:51
m/51/175
Borrowed this from Dan Bailey

13:03

rx : Run @Crossfit Rapace. Distance site garmin 735XT 
3’04/3’12/3’13

3:53/ 3:57/ 4:06
Compare to: 3:51/ 3:58/ 4:02

16:00 total (counting rest)
4:05
3:55
4:00

I need to preface that this was an unknown 700m to 900m run my watch kicked out when I started but clocked 1.2 total miles traveled. Phone app was my timer and rounds were recorded on that; 3:07, 2:54, and 3:16

3'49", 3'49", 3'50" Rx on Treadmill

18:20 while pushing a three year old in a stroller. 

Rx
--
3 rounds for time of:
Run 800 meters
rest/jog for 2 minutes
SCORE: 3'18 / 3'14 / 3'09
--
30' warm-up, 10' cool-down
Total session time: 55', 10 km
Nice one. Thank you. 

Rx:
3:21, 3:15, 3:11

20th anniversary of 9/11 and no hero WOD? Disappointed HQ!

3:37 - 3:39 - 3:43 = 14:59 with the 2 breaks
m/53/5'11"/202#	

“Kabul 13”
2021m Row
-then-
13 rounds
8 Snatches, 115#
26 Abmat Sit-ups

As rx’d, 42:43.

Row in just under 8 min.  All singles for the snatches, they went really well.  115 is a weight I can move without too much thought or concern over this rep scheme.  Just plugged through the sit-ups. 

#Sufferwithpurpose

48m/5'10"/180

3 rounds for time of:
Run 800 meters
Rest 2 minutes 5:09-4:40-4:16

13:38.54

splits:

3:08
3:12
3:18

Randy (a first responder hero WOD)
75 power snatches at 75#
12:10
Had to trade out bars midway…the knurling on my newer bar was chewing my hands up
190515:  8:16
170126:  9:30
150921:  8:45

5 min rest, then

JT (the first hero WOD, I believe)
21-15-9
HSPU (scaled to feet on a bar at rack height)
ring dips 
push-ups
10:27
190704:  9:07 (same scale)
160617:  12:59 (abmat HSPU)
121226:  8:58 (piked our vice HSPU)

Peace and reflection to all as we ponder 9/11 and its impacts on our county and the world. 

58/5’8”/155

3:11  3:14  3:04

Adapted to 240m hand bike erg due to leg injury - 3RFT 240m hand bike erg 2mn Rest
14'52"

19:03.26

5 Rounds
Every 4 min 
400m Run 
*Track 

Splits: 1:50, 1:30, 1:16, 1:24, 1:48

Globo scale: As rxed.  If using a treadmill use a slight incline. Subs are 1000m row, 50 cal assault/echo bike, 2000m bike erg, or 2 mile bike ride.  

Bodyweight/equipmentless scale: see above. 

Champions Club Scaling Notes

RANT
I know I'm a little late to the game on this... but Donda is a masterpiece.

MAIN DECISION
Do I want the Champions Club to experience the beautiful September weather at the hill, or stay indoors at our grimy warehouse?

WORKOUT THEMES
Single modality, high output followed by a nowhere-near full recovery. Skill, elasticity, stamina.

TECHNIQUE SCALE
3 rounds of:
800m run
[insert something you suck at]

CONSISTENCY SCALE
1.5 mile time trial

INTENSITY SCALE
6 rounds of:
400-m run
2-minute rest in between

INJURY SCALE
Lower-body - Pick two movements you can do at full capacity, and do 3 5-minute AMARAPs, rest 1 minute in between

MY STUFF
3 300-m hill sprints with not a full recovery between (job back to spot)

GENERAL FEAR LEVEL: 8

Seems like a WOD honoring those lost and the heros of the 20yr anniversary of 9/11 would have been appropriate.  This is a good WOD, don't get me wrong, but do you see my point?

A good workout, but on the 20th anniversary of 9/11?