CFWUx2 
38:51
Bike to stop sign to subdivision entrance/home

37:14
Rode bike around town. No rower or kettlebell, so subbed 100 SDHP and 70lbs. dumbbell. It was 90 degrees outside. 

after two days of rest, morning

wu:			 bike, 2dbs, set up

wod:		3000 m bike erg
				75 kbrs 24 kg
				1000 m row
				60 wbs 6 kg
				200 du
				45 strict bar pull ups
				TC 30' = 25 pull ups

post:		bike erg, accessory, bike

37:26
KB 28kg
61.5 P. corporal
38 Años
1.64,5mts

22:58

60 cal Assault Bike
75 kb swings (24 kg)
1000 m row
60 WB (20# mb)
1000 m row (dark & cold outside)
45 pull-ups

M/53/5'11"/175#

32:10

Real bike 3km U 500m lap (8min)
No 70 lb kb so did 106 50lb kb swings
Cheap rower no Meters did 5min row = 90 cal
60 wallballshots 10ft 20lb
800m run
45 kipping pullups

Male 24y175cm83kg RX

28:24 scaled bike to roughly .65 mi uphill on a single speed steel frame with only flat pedals. Otherwise as rx’d. Scaled this way for safety. Neighborhood is too crowded to put the hammer down for 2 miles! Fasted/no warmup. Swings broken into 7’s and 8’s, wallballs in 12’s except broke the last 12 so I could go straight into the run. Pull-ups broken 3-6-9-12-15 but may have accidentally done 9 the second set...nice arm pump afterward.  Really unmotivated today but glad I got it done...

187/42/176cm

27:56

M/26/5'8"/160lb
CrossFit AFK

24:45 - Rx

At about 1k into the (echo) bike I knew this one was going to be tough. This chipper was a fight the whole way.

For time:
run 800 meters (treadmill)
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters (treadmill)
45 pull-ups

♂ 24-kg KB, 20-lb ball

27:50

31.02.  Jumping pus.  6 min bike.  45#kb

JonNYC

M/36/6'/175#

28:40 Rx 
(1.9 mile bike ride around neighborhood)

Deo gratias

25:38. At work bike has no odometer so just rode hard for 5 min. Did 10 pull-ups and 35 pushups, still healing sore biceps. 

2 miles on echo bike
1.5 pood kbell 
29:59

3000m assault bike
75 RKBS 53#
1000m row
60 wb 20# 8'
910 m run around block
45 pull ups
34:24
m/51/175

completed 1/30 in the a.m. all indoor version at the Y included stationary bike and treadmill (at 1% incline). otherwise as RXd.

22:31

never used 32kg KBs before! swings broken into 3 sets. wall-balls into way too many sets (legs really felt like jelly after the swings and row). pull-ups became singles towards the end, but started stronger.

As rx’d, 32:45.
 
Bike in about 8 minutes, broke swings into sets of 15.  Those are getting better, but still rough.  Row in 6 minutes, then broke wall balls into sets of 12.  Run in just under 4 minutes, and did pull-ups in sets of 10 and then 5 to finish.  Tough, grinder of a WOD.  And cold out there today.

48m/5'10"/180

26:10
Bike 3,000 meters
50 kettlebell swings, 35#
Row 1,000 meters
40 wall-ball shots, 20#/10'
Run 800 meters
25 pull-ups

For time
run 800 meters
75 kettlebell swings #25
run 800 meters
60 thrusters (2x #10 dbs)
run 800 meters
45 pull ups - broke then into 12 strict - 11 strict -11 jumping pull ups - 11 jumping pull ups
29:29

rx : 26’24 (garmin)

https://youtu.be/UNAixP2RlCg

RX:22'54''.(pull-up unbroke.)
https://youtu.be/Ao284qLNvoY

Sun 800m run at the beginning and scaled to 25 banded pull-ups at the end (that was a game time decision as I was gasping in pain after the second run. 

25 something. 

sub assault bike 
kettle bell swings 75
row
60 wall balls
run 800m 
45pull ups 

my time: 30:28
wifes time : 29:09

Subbed 3:45 on my bike using the turbo trainer and used 35# DB for KBS (heaviest I have), otherwise Rx.
27:43

Too much snow/ice/cold to ride outside, and it made my run much slower than it should have been.  Transitions and pull-ups took too much time as well.

29:52 
Modified: 
200 DU
60 DB-snatch 50-lb
Row 1k
50 thrusters 95-lb barbell
Run 800m
45 CTB-PU
Depleted!
m/53/5'11"/188#	

Sub/scale:
1200m run
75 KB swings 53lbs 
800m run
60 wall balls Rx
800m run
45 pull-ups Rx

26:00

Did a fair amount of biking yesterday, plus a 10 km hilly run today morning, so I grabbed 2 x 7,5 Kg DB and did :
--
For time:
50 DB SDLHP 
75 DB swings (using both DB) 
50 DB SDLHP 
60 DB thrusters 
50 DB SDLHP 
45 DB bent-over rows 
SCORE: 19'33''
--
It ended up being a challenging and fun WOD. 

several hotel gym modifications:
30lb kb
70 x 60lb sdlhp for row
thrusters for wall ball 15 lb dbs

26:06

Rx’d: 29:54
No adult bike, I had to ride my kid’s bike through the neighborhood LOL.

Modified
800m Run, tredmil @ 1%
75 Kettlebell Swings, 70 lbs in plates
1000m Row
60 Wall Balls, 20 lbs 9' ceiling
800m Run, tredmil @ 1%
45 Pull-ups, kipping

21:32

M/30s/225lbs

Son(14)
800m Run, tredmil @ 1%
75 Kettlebell Swings, 45 lbs plate
1000m Row
60 Wall Balls, 20 lbs 9' ceiling
400m Run, tredmil @ 1%
35 kipping Pull-ups, by 25min cap

M / 37 / 84.8kg

3k Bike = 4:44
KB Swings x 75 reps (Scaled to 24kg) = unbroken
50cal assault Bike = 3:40
Wall Balls x 60 @10kg 7ft = 30 / 20 / 10
800m run = 40x20m shuttles
Kipping CU x 45 = 5 / 5 / 5 / 5 / 5 / 5 / 3 / 3 / 3 / 2 / 2 / 2 (wow!!!!)
Total 24:24

For time: 31:49
Bike 3,000 meters  (mountain bike 43* degrees sunny cali thankfully)8:42
75 kettlebell swings 2:46
Row 1,000 meters 4:40
60 wall-ball shots 7:56
Run 800 meters 6:45
45 pull-ups  (jumping pull-ups )2:20
16 lbs medball 
44 lbs kb

Snowy outside (bad for cycling and running!) and a bit of a late start. So I did a team chipper with my 16yo daughter:

One rows 500m while the other does KB - dumbbell thrusters - pull-ups
I rowed 500m first, then we started the pairing, and ending with my 4th 500m and her pull-ups.
Me: 1.5 pood KB, 2x16lb dumbbells
She: 1 pood KB, 2x10lb dumbbells

Score (me / she)
Rows (me 4x): 1:53 / 2:04 / 2:07 / 2:11
Rows (she 3x): 2:14 / 2:23 / 2:23
Kettlebells (1 each): 37 / 37
Thrusters (1 each): 37 / 22
Pull-ups (1 each): 35 / 22
Total time: 17:47

34:09 Rx

I ended up resting roughly a minute between transitions which added to this time....next time try to transition faster  (also it was 20 degrees in snow and wind....which sounds like an excuse but biking and running outside wasn't fun or an easy task...)

M48/5'7"/168#

24:42 1.86mile Echo, 24kg, 9ft ceiling. Felt good! Know I had more…

24:14

Bike was busted so I ran twice. 
Did pulldowns instead of pullups

M/33age/175cm/92.5kg
Assault Bike 3,000 meters
75 kettlebell swings 32kg
Row 1,000 meters
60 wall-ball shots 20lb
Ski 800 meters
45 pull-ups
23:23

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and long. A mix of endurance and stamina, shading towards stamina. Core-to-extremity, squatting, monostructural, and pulling are also themes.

ASSUMED
You won't have to waste time checking back on the rep scheme

MAIN DECISION
If I'm missing the strength do I cut ROM and keep the weight or keep ROM and lower the weight?

TECHNIQUE SCALE
As is, drop weight big time and keep ROM and do a 400-m run all 3 times instead of the mixed monostructural things

CONSISTENCY SCALE
As is, keep weight and cut ROM. Also make each set unbroken

INTENSITY SCALE
Split this thing into two rounds

MY STUFF
Did a partner workout: 75 kb swings, 60 wall balls, 45 pull-ups - each partner has to do the reps, one partner works on the exercise while the other holds a plank

GENERAL FEAR LEVEL: 7