18:58 RX

M/40/5’9”/195#

		5 rnds
250 m row < 0:55 sec
50 du unbroken
		16:09

(0:47; 0:50; 0:51; 1:03; 0:53; 0:50)

M/27/5'8"/170lb
CrossFit AFK

19:14 - Rx (Glad to stay under the paces on this one. I remember doing this last time when it was double programmed and there was no way I could row that fast. It was not easy.)

19min25
sub 0,45 all the time
du unbroken 
Rx

As rx’d but with 30m cap: Finished 4 rounds+5th row and 3 missed attempts at 50 doubles unbroken in 5th round (still totaled 50 before the cap, but not unbroken)

row times: 42.6, 43.6, 43.8, 44.1, 44.1
damper at 10 round 1, then at 9 for the rest

Double unders:
1 or 2 missed attempts round 1
5 or 6 missed round 2
5 missed round 3 
3 missed round 5 
3 missed round 5 (incomplete)

Modified:
--
5 rounds for time of:

30 DB SDLHP @ 2x 12,5 KG
30 squats 

> 12'51''
--
Peace.

Completed after 11/23 wod. Intermediate scale. 

12:38

lost count on the last round of singles however and some rows were 0:51 or 0:52. So not quite following the rules here! 

M/36/6’/175#

22:57
(45.1/46.8/46.1/46.0/48.5)

Deo gratias

:50-:53-:55-:57-:54
15:07

13:02

18'43" Sc

16:45 Rx sub 0:45
M/35/195

13:29 Rx

i slipped on the 49th dub during one round….baaaaahhhhh

M/48/6'2"/180#

Went straight through 
12:16
Rows - :48/:50/:51/:50/:50
DU's - 2 trips every set

9.38

(Subbed row for burpee. We performed 1min of burpee at a steady pace and then completed the same amount of reps within 45sec for each round).

23:14

:50 row
DU not unbroken (1 perfect, rest had 1 or 2 trips. Kept moving though)

17:44
20 burpees, sub 0:50

Compare to 180504: 21:42 Rx'd 

Beginner
Sub 250 rows for 25 SDHPs
100 single unders

8:25.73

===========
F/50yo/5’7”/115#

:60 pace
DU not unbroken
14:08

Dad with newborn scale:

10 min AMRAP
250 m row
50 double unders 

5 rounds 

5rds: 8:17

250m Row(:52)
50 DU’s

48.9/51.2/51.8/50.9/51.5

Rx Row goal
Intermediate Jump Rope work
18:16

:44-:44-:44-:45-:45 for rows (C2, Drag 7, 38s/m average). I ain't got dubs like that so I stuck with the 100 SU unbroken and practiced DUs in the warm-up and cool down.  The rows were my focus, so I let my transitions between rounds take a while longer.  Still breathed fire on this one.

9:44 

Used the 0:50 ROW goal with 50 UB double unders

No misses on dubs. Rows felt great. Finished most around 0:48. 

M/29/6’1”/195lbs

18:46 movements Rx, not time and rep limits.

21:29 Rx

Rx’d: 
22:41
All sets (barely and miraculously)unbroken 

Dead☠️

180428: 
27:22

Rd 1: Penalty set on both
Rd 2: Penalty set on both
Rd 3: Penalty set on row only (DU unbroken)
Rd 4: Penalty set on both
Rd 5: Both sets completed unbroken

Scaled to sub :50 rows & 50 double unders

18:43

2 trips at 40+ du that I didn’t restart 

Beginner option 10:32

250 row "58 each
100 single under
12´19"

For time:
15-12-9-6-3 of ring dips and single arm bent over rows, 44# kb
Each round preceded by 30 walking lunges
12:25

60/5’8”/154

M/56/160

4 rounds only - 19:04
250m rows in 0:52
50 double-unders very broken

Stress of life got in the way today, needed day to recover. Did run 1 mile today sub 8 min. 

5 rounds:

250m row - all < :53
50 DU - plenty of trip ups

14:05

Scaled:
4 rounds
<54s rows (50.7 ~ 53.4)
DUs either 50 unbroken (never happened) or 75 total
22:02

Last time, no rower, subbed 25 SDHPs ( ≠ 35 strokes!!) and DUs 40-or-100. DUs today were more consistent. Last time completed 5 rounds in about 31 mins.

SC to 4 rounds of 250m row to <50s/40 total DU in sets of 20...22:13

Intermediate:

250 row < :50 seconds
50 unbroken DU 

Time: 12:48

Scaled to 52 seconds on the row
5 rds
250 m row sub 0:52
50 unbroken du

12:29

Scaled
5 rnds
250m row
100 step ups to 4" ledge in garage
1:04/1:06/1:06/1:04/1:04
14:59
m/52/175
Yuck.
Did DU's in compare to, but I only do DU's for practice now--not in wod's
compare to 
250 m row
57.2/59.1/59.3/59.5/56.8
compare to a week before
250m row/du
56.5/50 ub du
56.6/46-4 du
56.6/21-29 du
57.1/50 ub du
56.3/50 ub du
25:39

No rower.

Scaled to 400m run on treadmill. Took up to 1min each round for the treadmill to speed up.

13:56

M sub :50
45-45-48-50-49 sec
once tripped up on dus
19:07

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and monostructural. Jumping with elasticity and accuracy, using endurance as a way to challenge our accuracy and speed.

					SHORT		MEDIUM		LONG

LIGHT								x

MEDIUM

HEAVY

SPEED SCALE
Cut the reps/distance in half and double the rounds. Or sub in movements you can do at a fast speed to keep that stimulus.

ENDURANCE SCALE
Sub plate jumps for double unders, and maybe running for rowing

COORDINATION SCALE
5 rounds of:
400 meter run
2:00 double under practice

MY STUFF
Did 50 curb jumps and a 400m sprint every 3 minutes for 5 rounds.

GENERAL FEAR LEVEL: 7

Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀
100 single-unders
9:10