RX’d
27:01

M/27/5'8"/175lb
CrossFit AFK

40:50 - Rx (Road)

M/39/6’/88kg
CrossFit Mana

38:05 (used 22kg dumbbell)

5 rounds for time of:
Bike 1,600 meters
20 single dumbbell hang clean and jerks
20 push-ups
♂ 30-lb DB scaled

39:00

M 52/195/6’
44:55.

Sc 1mi echo bike/20 35#db hang c&j/20 PU...30:35

M/37/6'/176#

40:51 Rx
(Road bike 800m out/800m in. Each ride between 4:15 and 4:30. Switched hands every 5/4/3/3 reps for dumbbell hang clean and jerks, setting dumbbell down before last 6 reps each round.)

Deo gratias

Rx with a 20kg Dumbbell

33min56

Male/40y/1m69/68kg

1 mile assault bike each round, 40lb dumbbell, RX push= 30:30

M/38/5’8/165/slc/ut

@home

WARM-UP 
2 sets : 
20 tib raises 
40 hams bridging leg raises 
2 shoulders burner 

2 rounds :
200m run 
6 DB hang clean & jerks 15k
5 paused push-ups 

100m run
4 DB hang C&J 22.5k
4 push-ups 

WOD 
5RFT :
800m run
30 DB hang C&J 22.5k
30 push-ups 
37'47

COOL-DOWN 
400m EZ run 
200m walk nose breathing 

Beginner Rx 14:03 

46:27, used ad6 schwinn for the bike 

4 rds
row 500m
15 single kettlebell hang clean & jerks, alt
15 strict pushups

23:02

M/50/89

Air bike
20 h.c&j 35#
20 push-ups

28:47

Completed 3/12. Rxd at the Y on a spin style bike. 

28:14. 

the odometer didn’t have units but I presume miles as every ride was between 2-2:15 and I tried to keep those moving along. 5 reps each hand the. Switch. Big sets of push-ups but got smaller at the end. Sweaty workout!

34:51 rx

33:59 rx 

4 rounds
20 db clean and jerk(55)
20 push ups
12:41

Are the "30 single dumbbell hang clean and jerks" 30 reps per arm, or 15 reps per arm? 

Beginner Option:
4 rounds for time of:
Bike 800 meters
15 dumbbell hang clean and jerks
15  push-ups
♂ 15-lb DB

15:13

Intermediate Option:
5 rounds for time of:
Bike 1,600 meters- assault air bike 
20 single dumbbell hang clean and jerks 25-lb DB
20 push-ups on knees

31:39.23

DNC - RX
3 Rounds + 1.6KM Bike
34:42

5 Rds
1600m BikeErg
30 KB C&J at 53
30 pushups
40:24

M/48/165lbs

Completed on Sunday, March 12.
28:28, scaled to 30# db, 20 reps per round. 

Modified, untimed: 
--
5 km run, then 
5 rounds of: 
30 single dumbbell hang clean and jerks @ 15 kg
30 kneeling push-ups
--
Peace. 

m/41/215
Intermediate: 26:32

Assault bike
35# db
else as rx
38:04
m/53/175

Intermediate:
5 RFT
1600m Assault bike
30lb dumbell HCJ
20 pushups
34:17

29:40 intermediate 

29:46 Rx Echo Bike

M/39/72”/170

as rx 35:49

800 meter run and 54# KB

1st rd squat cleans then power clean for the rest. 

41:00

WOD Names?

”Everyday Hero”
”60 hr Work week”
”The 9 to 5”
”Overtime”

34:24 
35 lb 

As rx’d, with Rogue Air bike, 32:35.

Long grinder.  Felt a bit like a Hero WOD.  Stayed at about 200 watts on the bike.  Did C&J mostly in sets of 10, switching hands after each set.  Push-ups in sets of 8-10 consistently.

50m/5'10"/180

M/38/5'9"/193

I first started Crossfit when my brother got back from deployment and told me about this workout site him and his buddies would do when they were sent all over the place, this must have been 2009 or '10 (i tried to look up but the leaderboard doesn't even go back that far anymore). anyway we did soley mainsite wods at globo gyms and later video submitted our open scores we were hooked. Many years later I've done lots of fitness since then but last week i was feeling nostalgic and wanted the oldschool feel of the .com so i logged in to see if y'all were still there and sure enough there you all were. this was my first solid week doin mainsite wods the feeling i get doin wods with basically anonymous people from around the world knowing we are in this together is a beautiful thing,  thank you community. And thank you to Crossfit for keeping the mainsite wods up! these workouts continue to be simple beautiful brutal and elegant. to paraphrase 'one of the three ways to find meaning in life, is to have the right attitude in suffering' - Viktor Frankle, Mans search for meaning.

28:09rx

30:57
5 Rounds AVG 6:15 a round. Bike was roughly 2:15-2:30 each round
1 mile echo bike
30 DB HCJ@50#
30 ridiculously hard push ups
Good Work Mainsite!!! ✝️

Subs: 1000m row, 25lb dumbbell C&J
38:27

Rx
Outside 38F and windy, using my wife's bike because mine has flat tires. Hills too!
37:22

Son(15)
Intermediate @35lbs
Same conditions
45:46

RX : 40:57
Round 1 : 07:48
Round 2 : 07:32
Round 3 : 08:23
Round 4 : 09:20
Round 5 : 07:54

Done on a road bike with winds 15-25mph. Scaled to 35# DB (heaviest I have).
35:25

1600m were down and back twice (800m lengths). Each down was straight into the soul crushing winds, needing to use a bit of the back leg to recover.  Some time was soaked up with transitions on and off the bike, and turning around (so much slower than turning for a run).  Hang C&Js unbroken, alternating every 5 reps.  Push-ups in 10s.

33:13. Splits 5:39,6:17:6:59,7:18,7:00. Did intermediate with 40lb DB, no bike so subbed 800m rows. Spirit wrecker…

scaled to: 
5 rounds
800 meter run on treadmill at 1% incline
30 dumbbell hang c&j (alternate every 5-10 reps)- 50 lb db
30 push-ups

28:34
18 min across all runs so 10:34 for the c&j * push-ups or a bit over 2 min per round

Well….😅 this one was a grind for sure! 
49:23! 

5 rounds 

5min pushing the treadmill like a sled
30 single arm db clean n jerks
30 push ups.

I looked at the conversion and found 1600 meters on the bike is 800m running. So I took my jogging mile pace of about 10 mins and cut it in half. And decided to shock the nervous system and push like a sled. Hahaha

R1 
32 Cal Bike
30 DB HCLJ
20 incline push ups 
R2 
700M Row
20 DB HCLJ
20 incline push ups
R3
32 Cal Bike
20 DB HCLJ
20 incline push ups
R4
2:30 Min Bike
20 DB HCLJ
20 incline push ups
R5
700M Row
20 DB HCLJ
20 incline push ups

TT: 31:17

4 rounds for time of:
Bike 800 meters
15 single dumbbell hang clean and jerks
15 push-ups
35-lb DB
19:58

Rx 31:51

RX 31:51

50:18 7 miles total, loop around neighborhood is a mile plus
I completed 7 rounds in 1:09:58 for a total of 10 miles. Just for fun I kept going on bike for an extra 5 miles. 
Have a Great Weekend and Rest Day!

34:45

31:43 RX

5RFT
1600m bike erg
30 single DB hang clean and jerks 22.5 kg
25 push ups
33:06

27.05 1st attempt at CrossFit. Hard work

28:23 RX - used an assault bike and alternating hang clean and jerks, kept bike at 66-68 rpm’s each rnd

33:20

800m run, 30 lb dumbbell.

Slog, indeed. This WOD needs a name.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Pushing, jumping, unilateral loading, odd object.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM															x

HEAVY

STAMINA SCALE
Mush everything together into 1 round

STRENGTH SCALE
Practice heavy dumbbell snatches and push-ups for 10 minutes, then bike 5 miles for time

ENDURANCE SCALE
Drop back to 4 rounds, sprint the effort on the bike, rest 2 minutes between rounds

MY STUFF
29:34, subbed an 800m run in the snow/slush, 35# dumbbells. Feet were soaked

GENERAL FEAR LEVEL: 7

Globo scale: subs for bike are 1000m row or 800m run. All else as Rxed. 

Modified intermediate

5 rounds for time of:
Row 800m
20 single dumbbell hang clean and jerks, 30#
20 push-ups

26:36
5:09/5:20/5:17/5:27/23

On a BikeERG
Alternating C&J

37:38

5 rounds for time of:0:38:39 minutes 
Bike 1,600 meters
30 single dumbbell hang clean and jerks
30 push-ups 
 right side 20kg left side 15 kg💪💪💪

5 rft 
1600 m aab 
30 dmb hang clean and jerk ( in sets of 5 left 5 right ) 22.5 kg dmb 
30 push ups ( in sets of 10 ) 
33:35 

What kind of bike? Bike erg?

The 30 single dumbbell hang clean and jerks is 30 by arm or 15left arm and 15 right arm?

I have struggled with keeping my elbows in close to my body. Form is so important and it is worth the extra effort to do these movements properly.