CFWUx2 
21:44

19:14 RX

M/40/5’9”/195#

3 rounds for time of:
150 single unders
21 burpees
Run 400 meters

20:04

next day; midday

wu: bike, slihps
skill: running drills

wod:			3 rnds
				500 m row
				21 burps
				2 min run treadmill (≈1,8 km)
					18:43

post: walk, stretch, bike

Remo en 5
19:11

17:58 as rx’d. Burpees unbroken and they took :90 round 1. Rows about 2:00. Took a 30 second break after round 2 burpees. 
Tough WOD for me. 

gen warmup: 
3 rounds 
5 inchworm w/push-up
10 alt. standing quad stretches
10 toe touch jumps (broad jumps r1)
10 reverse lunges
10 up downs 

specific:
3 rounds:
Row 150m
5 burpees
Run 100m

180/42/176cm

22:47 with 12 Burpees

Rx
18:45

With 5 days of covid, slow pace 🦠🥲

Made up after weighted lunges/run, so took it easy...45s transition from inside rows to outside run, so about 1.5 minutes more than actual.

23:13 (7:31/7:55/7:47)

M/26/5'8"/155lb
CrossFit AFK

18:05 - Rx (cold, winter road, just over 400-meters. Held about 1:56-1:58 500m pace, steady burpees and moderate run pace, pushed it hard on last run. Lots of leg.)

subbed 15 pull-ups for row

18:19

17:43

18:59 runs on treadmill

23:30" RX

16:50

20:35, slower than I planned. 

15:56
2:00 bike @ 80 rpm

PR PR PR PR  PR at 53yo!!!!

1/13/22 - 18.46.  Yeah.  Pretty quick transitions with erg mat and treadmill all within 6 feet.

11/6/12 - 19.23. Lost at least 30 seconds with cough that I'm burying now.

8/10/09 - 21.29. 3rd workout back after 2 month hamstring hiatus.

4/17/09 - 19.04 - could have done better. Ran 5k yesterday. Go Zone.

2/25/09 - 21.51. Ouch. Need 2 rest days.


JonNYC

Made this one up 220112
Rx 20:05

I'm feeling so de-conditioned and sluggish between recovering from illness and still rebuilding from back injury.  Rows were around 1:47, runs weren't too much faster and burpees were at a steady pace, but transitions were so slow today.

Rx’d:  19:05

16:02 Rx

Rx on Trueform Runner. So 15-20% slower running pace than outside. 

19:56

As RXd (runs on treadmill) at the Y. Completed after 220109.

20:21.

Steady 2 mins on the rows, little less on the runs. Transitions were slow. Thought I was going to barf at the end.

17:15 RX

M 51/195/6’
Subbed 60 sdhps with a #50 kettlebell for the row.
17:14.

Rx 17:01
Esta muy bueno !!!! El aire me faltaba en la remo 

Modified:
--
3 rounds for time of:
50 DB SDLHP 2x 9,5 KG DB 
21 burpees
400 m run
SCORE: 22:49
--
Slow & sluggish. Almost no time to warm-up, so 1st round was basically for that. 
Still, fun WOD. 

Rx
16:04

Treadmill @ 1%
M/30s/225lbs

Son:
3x
400m Row
18 Burpees
400m Run
19:18
Teen/160lbs

3 rds of:
50 SDHP 2(#15 dbs)
21 burpees
400 m run
20:30

17:40 Rx'd
m/53/5'11"/189#	

M48/5'7"/168#

21:25 Rx

M / 37 / 86.7kg
Subbed rower for 25cal Assault Bik (Stupid Painful Idea)
25 cal assault bike (1:10s / 1:40s / 2:10s)
21 Burpees broken (6 / 5 / 5 / 5) for all
20 x 20m shuttles
19:09

18:53 I strapped my rower vertically to my squat rack to make a ski erg. So time was slower just under 2:10 per round. Used echo bike due to weather .75 miles per. 

Rx 21:40

Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters
15:23

Sub
50 SDHP for row
Burpees and run Rx

16:56

Subbed
4 rnds
500m row
21 burpees
21:25
m/51/175
Rows and burpees right in front of my
little garage heater and still couldn't feel my feet or hands.....

Rx 20:40

M/47/6'2"/180#

Rx'd 
17:34

RX:17'20''.(burpee over rower)
https://youtu.be/Cw6wwAjMZLk

2x rnd 
35x 15kg high Sumo pull
12 burpees
50 sec run

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Light weight and medium duration, Just a Workout, stamina acts as a separator for this being a heavy breather and a muscle-burner.

ASSUMED
I don't always use running as a sub for rowing.

MAIN DECISION
Scale to keep in the medium time domain, or just finish the workout as listed?

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Pick either the run or the row
12 burpees

CONSISTENCY SCALE
For time:
Row 1500 meters
63 burpees
Run 1200 meters

INTENSITY SCALE
Same as consistency scale, but you can divide up the reps/rounds in whatever way to keep the highest intensity

MY STUFF
Did more of an aerobic/recovery thing today. 3 rounds of: bike/push-up/farmers walk. Stretched it out to last around 40 minutes

GENERAL FEAR LEVEL: 7