14:55 RX

21:57

15:37 RX

M/40/5’9”/195#

17:11
No rower. 50 SDHP. 

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

17:39 - Rx (Faster and at 135lb this time, last time at 95lb. CrossFit works.)

D’oh! I read wrong and did 15-min AMRAP - RX bench : 3 rounds + 175 meters 

44 / 6’0 / 190

3 rounds with close grip: 10:45 -paced for 5 rounds but ran outta time. Would’ve taken just under 18m. No warmup. Rows took 1:57 or less. Bench reps were 9/6 round 1 and 6/5/4 for the rest with quick breaks.  

subbed 500m run & hand-release push-ups

18:51

27:49

18:03
500 m (Avg: 1:58)
15 Bench Press 50kg

5 rounds for time of:
Row 500 meters
20 PushUps

Score = (18:24)
500m ~(2:00-2:07)
20PushUps ~ (1:15+), (20,20,15+5,10+10,10+10)

This workout did not fit well with the bench setups of either of my gyms. Just subbed PushUps for MURPH practice. I think the PushUps were harder than an intermediate 115lbs.

Rx - 13:32

16:47 
had to use two DBs at 40lbs 

19:53 Rx

17:25 Rx

18:30 rx

Did it  a little later in week 

20:03 as outlined;

64 male/5'8"/ 185lbs.

Subbed Run 400 meters for Row; 16:54.

Pleased with bench – unbroken until last round, then 9-3-3.  Runs were not slow, but I was not pushing it either.  Trying to come in “fresher” for the bench.

50m/5'10"/185

16:56

13:12

135 is a cold warmup on bench so did 185 on bench reps, otherwise at RX’d 

I love the 2 opposite movement workouts a lot

13:05 Rx 

14:35 M/64/274 Looked like a fun push pull. Didn't disappoint.

13:41 RX

M/56/6’/192lbs

Row ave 1:52

Bench 4 rounds unbroken last round 10/5 

M/36/6’/178#

18:41 Rx

Deo gratias

Assault bike and 115# bench 16:30

M/51/205

Beginner 3 rounds 
8:19
sub 2 minutes HI stationary bike for row
75# bench press

15:38, at home sub 400m run for rows. PR with rows is 15:03. Felt good today, all but 4th run were just sub 2:00, BP unbroken first two rounds, then 10/5,10/5,9/6 for last three rounds. 

M/48/5'8/#215
13:43_Rx_unbroken bench press

14:49 RX

14:30 rx
M/54/175/5'11"

23'46" Rx

15’ rx’d

5 rounds for time of:
Row 500 meters
15 bench presses- 70 lb 

19:23.82

M25/179/82kg

5 Rounds
500m Row
15 Bench 60kg

21:28:00

5:00 row
CFWU
BP; 95#, 95#, 115#, 115#, 115# all unterrupted
500M rows at ~ 2:15/500M
23:24 total
Distance from bench to rowers bit excessive, heavy traffic.

21:47 - Run 400m, all runs under 1:25

Compare to 190809: 18:14 Rx

M 57, 205, 5'11"
1.25 mile, walk 1, fast qtr at 1.49.
500 m rows x 5 all at 2.00 to 2.10, 15 x 5 flies (shoulders can't tolerate bp).

Rx, 21:03

5 rds
500m row
15 bench 95#
23:13
bench got hard fast!

5 rounds
50 sumo deadlift high pull (20.5 kg)
15 bench press (50.5 kg)

Sumo high pull was way tougher than rowing 500 meters and took a lot more time. If there would have been rowing machine would have completed my workout way before.

Time: 40:06

Completed 4/19, post didn’t stick I guess. Rxd. Unbroken bench until rounds 4,5. Rows about 2 mins. All else transitions time. 

16:28. 

Scaled:
400 m run on treadmill 
bench 15 reps @ 95lbs

time: 19:20

5 rounds for time of:
Run 500 meters
15 bench presses 110 lb
time 23 minutes 

M/50/89

115#

19:03

https://youtu.be/aGIO3tyzVbk
Seated Banded Row 500 meters = 2 minutes
15 Bench Presses 137 lbs
I completed this WOD in 25:41 minutes.

15:43 but needed to use a resistance bar on the bench press ... not sure if it helped or hindered but row splits were on pace with other folks with similar times. All bench press unbroken and row times averaging 2:00 or less

Beginner: 10:13

Rx
13:25
Using my silly rower that records less distance when you pull harder....

Daughter (13)
5 rounds of:
   8cal on bike(likely +12cal if calibrated)
   12 negative push ups 
16:44

Son(15)
Intermediate (@95lbs)
14:27
Same rower, recording 3m more per pull

5rds: 13:40 Intermediate

500m Row (1:50.3/1:49.9/1:52.6/1:50.2/1:52.3)
15 Bench Press (115lbs)

GWU: 2x 250m Row/10 Sqt/50’ Bear Crawl/10 Band Pullaparts/10 Pushups

SPWU: Bench ^ WOD weight
Build Up: 100m Row/3 Bench

Cool Down: Chest&Arms

50 Sumo High Pulls (45 lb)
15 Bench Presses (115 lb)

2 rounds + 10 bench presses

18:48 
I've never run out of gas so fast!

5 rounds:
40 Russian KBS 44lb
15 Bench press 115lb

17:35

16:14 RX

Was on pace for 15:00 then lost it and was down to sets of 2-3 bench at a time on the last round and failed my last rep so had to set it all back up to finish 😂 (good thing I had someone to help lol)

modified:
--
5 rounds for time of:

50 DB SDLHP @ 2x 10,5 kg 
15 hand release pushups 

> 31'44''
--
Peace.

I like these workouts....

14:52 RX

17:37 @ 135lb bench

started off unbroken and finished with singles.  Endurance on the bench press was limiting factor.

Rx’d:  17:38

190809:  16:51

M/39/72”/170

as rx 17:12

Intermediate (C2 @ Drag 5)
Either 17:59 or 19:59 as I'm unsure of the time on the clock when I started.
Rows: 1:44-1:48-1:46-1:48-1:49. Bench: 15, 10-5, 10-5, 8-4-3, 6-4-3-2

I warmed up to Rx weight but reduced based on scaling notes and to not push my luck with the elbows.  Didn't go redline on the rows but didn't really slow it down either to conserve for the bench/reduce transitions.  I tried to fly through the bench reps as much as possible, and this did have an impact to some degree.  Avoiding pukie was a struggle today that required too much time between exercises.  The result of not really pacing myself made my overall time worse as expected, but I wanted the intended conditioning that Chris pointed out more than a better time.  No compare to data recorded, so this will be baseline.

Subbed row for 30 KB swings and 30 ring row

14.27

Bench press all unbroken 

49/M/255
RX
12:55

M/48
14:43

subbed Ski-erg for row since I did a descending row WOD right before this (50-40-30-20-10 cals, rest 1:00 between rounds)

5'9 195lb 35 years old

Did it RX in 13:27
All bench press unbroken and row times averaging 2:00 or less

First time doing a crossfit workout in 6 months or better. Been doing a lot of lifting and cycling separately. My legs (quads) used to completely blow up when rowing. Cool to see that my legs did not blow up at all after cycling regularly for the past 6 months. 

30 kg (66 lbs) on a smith machine. Unbroken reps.

16:55

F/35
15:30
went rx+ today with 115lbs bench

row pace 1:57-1:59
bench sets 15/15/10-5/10-5/10-5. 

14:54 RX

Intermediate
total 15:27 

Scaled to 95# bench press
Rows 2:07-2:10-2:11-2:11-2:11, all at 29-31 cals
R1 at 105# w/ 2 breaks, R2-R5 at 95#  w/ one break except R5, w/ 2 breaks
My left shoulder strength has declined markedly in the last 3 months...some sorta nerve issue.

23:40

60/5'8"/155

190809:  19:03
Bench at 105#, all unbroken save round 5, which was 12-3
All rows sub 2:00

M/48/6'2"/185#

Scaled/modified to 115# barbell floor press the rest as rx'd row times 1:46/1:49/1:50/1:52/1:53...total time 15:28

95lbs barbell
18:47

18:40 Rx
All rows under 1:50. I went too hard on the first 2 rounds. 

2:39, 3:05, 4:06, 4:29, 4:19

Excellent weekend at CF KOP! Thank you, Aimee, Mike, Keith, Clay and Andy! 💪🏼🤗

5 rnds
500m row
2:25
2:16
2:14
2:12
2:15
Did some Tricep exercise btwn rows (Did chest/shoulder's yesterday after wb wod)
m/53/175

21'09" 
5 rounds of: 
500m row
15 Benchpress 50kg

22:34
15x115
500m

23:00 rx

Rxd 16:28

Intermediate. 
sub1km airbike
12:35

Male
16 yo
165 lbs 
Beginner: 
18:16 

First ever cross fit workout!!!! Brutal, but felt awesome!!!!!! 

13:16

500m row
20 push-ups 

Compare - 13:12

Broke up last set of 20, did me in time wise. 

18:35

5 rounds for time of:
Row 500 meters
15 bench presses @ 60kg
25:30

Champions Club Scaling Notes

RANT
Fellas, we gotta get away from the "pick a steady pace/don't go out too fast/aim for negative splits" workout advice! The basketball equivalent to that would be spending all practice running plays instead of doing drills. Our goal with most of these workouts is to build a foundation, not hit the best score; save that for the benchmarks. How are you ever gonna get conditioned on the rower if you pick a steady pace? How are you gonna use your bench press to help a 1 RM thruster if you don't speed through the reps? There are a ton of different ways to scale these workouts - the steady pace scale is called "checking the box."

WORKOUT THEMES
Monostructural and weightlifting. Pushing at midrange, using endurance to challenge pushing stamina, also the opposite movement pattern with the row, even though you don't want to be pulling.

					SHORT		MEDIUM		LONG

LIGHT
										x
MEDIUM

HEAVY

STAMINA SCALE
Mush everything together into 1 round.

STRENGTH SCALE
10 rounds of:
Row 250 meters
5 bench presses

SPEED SCALE
As is, rest as needed between each station

MY STUFF
5 rounds of 400m run and 35 push-ups. 15ish minutes

GENERAL FEAR LEVEL: 7

60kg. 19;40

Globo wod: sub for rows are 400m runs or 25 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.   Dumbbells sub 35/50lb dumbbells bench press.  Bodyweight sub is 5 rounds for time run 400m 25 hand release pushups OR 15 ring/TRX/parallelete pushups. 

17:40
2x15x115 bench
3x15x95 bench
5x100secs band rows

Intermediate Option:
5 rounds for time of:
Row 500 meters
15 bench presses
18:31