amrap'20
500 m row
20 gym push ups
30 asq
4+339

subbed 2 laps for swim

5 2/3 rounds

6 rounds even. 
Subbed swim with 100m farmers carry/ 50lb DB’s- Unbroken each round. 

Unbroken push-ups through round 3, then 12/8, 12/5/4/3x2



Fran lungs after 5m of this! Bad air quality here for a few weeks…also no warmup and no food today. 

180/43/176cm

M/36/6’/178#

5+50 yards Rx

Deo gratias 

Out last week. Completed today, Sunday 9/4 with sub 250m row

7 rounds + row / push-ups / 4 squats

6R + 25 Air Squats on a 15m pool (4 laps = 60m each round)

8 rounds flat 
Rx

completed 8/28. subbed 100 yard 50lb DB farmers carry for the swim.

7 rounds + 97 yards of a farmers carry.

grip strength test. couldnt go unbroken on the carries after the first round.

6+50
Inclined push ups 

20 min AMRAP
200m run
15 push ups
30 squats

20 min AMRAP
200m row
10 push-ups 
12 sit-ups 
15 air squats

self scale
AMRAP 20 min
200m Row, concept2, res 10
10 pushups, strict
15 squats

7 rds + 100m row

Rx’d:  8 rds + 15 yards

Rx
6 rds + 50yd+13 push-ups
(finished 7th rd for good measure at 21:18)

Push-ups unbroken first 4 rds. Completed this 220828.  It took way too long to install new front shocks on my truck on 220827, so I didn't have enough time to get to the pool and really wanted to hit this Rx.

M 52/205/6’
Subbed 400m run for the swim.
5 rnds+200m run.

20min AMRAP: 7rds

25yd Swim
20 Push-ups 
30 Sqt

modified
--
5 RFT of:

50 DB SDLHP @ 2x 5 kg
20 incline push-ups
30 air squats
Completed in 23: 34
--
Peace.

7+15 push up
250m ski erg instead of 50y swim
M/35/197

7 rds, 126m shuttle sprint

3 rounds + 24 squats. Subbed 500m row for swim 

6+1/2 swim Rx

Globo wod: If you do not have access to a pool sub in a 200m run, 250m row,  10 cal assault/echo bike, 30 double unders or a 200m ski erg (preferred sub). 

6 rounds flat. 12 cal echo bike substitute

5 complete rounds of:
100m run
20 mod pushups
30 squats

On my 6th round I made it this far:
100m run
20 mod pushups
5 squats

400m Run
20 Presses
30 Air Squats

4 rounds

36 m 

7 rounds

6 rounds even. Subbed 200m run for swim. 

400m run
20 pushups
30 squats

7 rounds + 35m run

The time scale here looks to be about :60 of medium hard effort for the swim. So probably 250 meter row or 200-300 meter run. 

500m row Ilo swim

6 rounds + 65 meter row

4 rounds in 20 minutes of:
500 m Row
20 push-ups
30 squats

5 rounds in a 50 meter pool.

Sub 400m run in neighborhood for swims
6 rounds + run

Son(14)
4 rounds + run

Complete as many rounds as possible in 20 minutes of:
50-meter row 50 meter Assault Air Runner
20 push-ups
30 squats
5 rds plus 50 meter Assault Air Runner -50 meter row -20 push-ups and 16 squats

Was suprised how much the swim affected my pushups! They were broken by Round 2. Sets of 3-5 last three rounds.

8rds even.

39/m/215/6-3

6+.5m rounds Subbed Echo .5m 
Chris my chest says fear factor is 9 today. 
Afternoon wore #20 vest .25 Echo 10 PU 15 S. 11 rounds 20:21 
Wife 250m Row 10 Knee PU and 15 Squats 5 rounds 

No pool? Try 200 meter farmer carry 25s/15s. Give you a similar arm fatigue so you’re a little gassed coming into push-ups. Nice one, 5 rnds + 1 farmer carry.

As a swimmer, I live for these workouts. This mimicks our workouts of yesteryear. We didn't have a choice usually on the stroke (coach told us which one to do. Be able to mix up the strokes will alleviate some muscular fatigue and allow to push the swim. Backstroke is always a good option to get more air and loosen shoulders tightened when doing push-ups, front crawl and hunched over squats :)

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics. Gimmick (in the usual CrossFit sense, not in terms of functionality), pushing at midrange, squatting with speed, stamina being a factor

					SHORT		MEDIUM		LONG

LIGHT												x

MEDIUM

HEAVY

I DON'T HAVE A FREAKING POOL SCALE
AMRAP in 20 minutes of:
Run 400 meters
20 push-ups
30 squats

I DON'T HAVE A POOL BUT WANT TO SIMULATE SWIMMING SCALE
AMRAP in 20 minutes of:
20 push-ups
30 squats
*you can only work while you're holding your breath

SPEED SCALE
As listed, but rest 1 minute between each exercise to make sure they're done fast

MY STUFF
I ran 8 miles at a 6:30 pace. Not a typo. First time in my life I ran more than 1 at a time.

GENERAL FEAR LEVEL: 7?