25:08 RX

M/40/5’9”/195#

🚢 scale, made up 7/18-33min sub DU for 2 mile stationary 🚲

subbed 30 TJs for DUs

23:36

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

19:53 - Rx (Run was not as fast as I'd like it to be.)

M/30y/90kg/185cm

22:12

Rx’d but Over 25m. Not sure how long though. 
row: 5:56
left for the run around 11:00 (didn’t feel that slow on du but ok) 
I do better on WODs like this before breakfast. 

Rx 
23:34

26:14 run outside

M43/76kg
19:03

22:47, Rx

Rx in 21min50 with a bit of kids management

Mâle/40y/169cm/68kg

24:15 RX

M/37/6'/177#

22:49 Rx

Deo gratias

22:12 Rx

For time: total 0:22:40
1,500-m row
150 double-unders
1.5-mile run

23:54 Rx’d

Modified:
--
For time:

150 jumping jacks > 2'46''
150 DB SDLHP @ 2x 10,5 kg > 9'25''
2,5 k, run > 13'13''
--
Peace. 

As rx’d, 23:08.

Row about 1:57 pace, but didn’t start dubs until 6:15 or so.  Tough day for DUs – just could not string them well.  They took well over 4 minutes.  Run was better, first mile right around 8 minutes, and was able to come in about 3:30 for the last ½ mile.

50m/5'10"/180

22.35 rx

22:45 Rx

6 minute bike @ 80 rpm
150 DU
1,500 meter run

15:25

On a manual curved treadmill

21:58

25:40, used treadmill 

Row: 7’06”
D.U’s: 2’ 41”
Run: 11:38

20:07 (treadmill)

M 52/195/6’
20:29.  Subbed 150 sdhps with a #50 kettlebell for the row.

Exelente L2 excelente los coach! Una experiencia de conocimientos extraordinaria! 

M/38/5'9"/193

19:07 RX

23:28

Row  06:37
SU    02:27
Run   14:24

20:21 total. 

1500m row in 6:48
150 DUs in 3:47
3 mile Echo bike in 9:46

Could have rowed quicker, neighbor thought it was an ideal time for a conversation. 

Ran 1 mile outdoor (first of the year, with barefoot shoes) 10:29
90 cals on the airdyne bike 7:13
150 single unders. 1:30

total 19:12

Rx
23:59

Row was 5:25 and run was an awful (for me) 11:50, so that means it took me a terrific (sarcastic sigh) 6:44 for transitions and DUs and transitions were minimal.  I could have burned through 300 singles pretty quick, but I was determined to do every last DU.  And to punish myself for such inadequate performance on Dubs, I awarded myself 50 more after finishing the WOD.  Can't get better at DUs without doing them so today was a great opportunity - chalk it up to practice.

Row 7:17
300 single 
run 20:26

feels good!

20:27 Rx


GWU: x2 Running Drills/250mRow/30JJs/10Medball CL

SPWU: Jump Rope WU&Practice
200m Jog

Cool Down: roll feet and shins& mobility

1500M Row
150 Single Under 
1 mile run

TT 18.98

150 double-unders (300 single-unders )
1.5-mile run

forgot the 1,500-m row (1,200-m run)

1.5 mile run ended up being 1.68 miles.

27:41

Run lap around school block 
100 DUs
Run lap around school block 

20:34

21:50 rx
5:45 on row
3 tortuous min on DU
The rest of it running outside in the winter sun!
M/54/175/5'11"

21:26
1500m row 5:54
150 dubs. 2 sets of 75. Tripped twice in first set
1.5 Mile run 13:36 (assault runner)

15:37. Still battling allergies and head cold so did beginner mod, subbed 100 sumo for row at home. Followed by lots of hacking and coughing…

24:50 min
(Ran on a traditional treadmill.)

Scaled:
1500 meter row
150 simulated double unders (forgot to put the rope in my gym bag this morning😄)
1.5 mile run (treadmill 1%)

19:32

33.55
Walk qtr, run, qtr, etc
1500 m row
300 single unders
1st post 2023

RX 25:39 the row and run went by pretty quick but the DU were killing me today. 

1500 m row (5:54)
12 doubles - before rope broke for a 2nd time (1st during warmup)
1.5m run (forgot to hit split after the double attempts)

17:49

What jump rope does the garage gym crowd recommend? I use Again Faster ropes, it's usually a handful of times before the little screw/pin falls off and I'm left holding just a handle. There's probably 7 of these screws strewn about my driveway/bushes.

For time:
1,500-m row
300 single unders 
1.5-mile run on elliptical

23:49.83

#24:35 Rx - row was speedy, DUs in sets of 25 took 4:30, run was steady

21:10 Rx  Run was the worst 🥲

Beginner Option:
For time:
1,000-m row
150 Jumping-Jacks
1-mile run

20:24

Rx’d: 21:30

Row about 5:40
DU about 3:00
Run about 12:30
Miscellaneous :20 spent breathing in between sets and trying not to die.

M/ 39.5y/ 168lbs/ 68”

20:23
Row 5:45
300 singles 
120 cal. Echo or 3.5 miles 

Afternoon 8 mile run

Rx 26:26
Row = 6:17
Run = 14:41*
DU + switching + bundling up** = everything else

*beaten AND frozen by the end
**wind chill is like 10F, in Virginia, in March??
Lost it on the DUs, best was 20~25 consecutive

Beginner Option:
For time:
1,000-m row 4:39
150 single-unders 1:02
1-mile run 12:37
18:18

Charlipt/Grove/London/UK
Rowing  6m 1sec 
Run 9m 30secs 
Speed on treadmill 10km/m
Loved it 

1500m SkiErg
150 Dubs
6000m BikeErg

23:47

M/48/165

Scaled by mistake 16:05
1500m row 
150 DU 
1500 m run

Run 0.75 mi (6:18)
150 Single Unders (1:35)
Run 1.5 mi (12:47)

20:40 total

Rxd 32:40

18:33

RX attempt but capped the DUs at 3 minutes. At the Y and air assault is broken. Used treadmill at 1.0 incline. 

21:20. 

only got 60 dubs during those three minutes. 6:15 row, 12 something run. 40s transition time roughly. Fucking dubs, one day…

warm up those legs, my calf muscle could’ve used a little more before throwing this one down!

I wanted to ask if 8min (as in the EOD) is really a tough time cap for the rower, wanted to ask if it shouldn’t be 6min. But here it says 7min, I can live with that

Woohoo! Way to go Coach Pappas! That row is strong! 

22:52 .. 
Just changed the run to aab calories 180 .. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, monostructural, and monostructural. Jumping with accuracy. Finding a higher intensity by changing modalities.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

ENDURANCE SCALE
As is, but split up efforts however you want

SPEED SCALE
For 20 minutes practice:
Rowing at a fast pace
Fast double unders
Sprinting

POWER SCALE
AMRAP in 15 minutes of:
Run 400 meters
15 sumo deadlift high pulls (heavy-ish)
15 high box jumps

MY STUFF
19:42, in the snow again. Subbed 150 sdhp, double unders were embarrassingly in sets of like 10. Shoulders were smoked.

GENERAL FEAR LEVEL: 7