3+7 / 3+12 / 3+12 RX

2rds+7+11
2rds+7+3
2rds+7+5

3 Rds / 3 Rds / 3 Rds + 3 (192 reps total) RX

M/40/5’9”/195#

	◦	3 rounds
	◦	2 rounds plus 10 reps
	◦	2 rounds plus 4 reps
Rx’d
	

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts, 155#
14 sit-ups

Interval 1- 36 reps
Interval 2 - 43 Reps
Interval 3 - 42 Reps

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

3+17 - 3+12 - 3+11 - Rx

M/53

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Scaled 178 lb. 
21cal + 7dl + 14su + 3dl
21cal + 7dl + 14su + 7dl
21cal + 7dl + 14su + 7dl
Rest 3 min betwen rounds

59 yo m 5’5” 135lbs

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.

155 lb

21/1x7 & 1x14
21/2x7 & 1x14
21/2x7 & 1x14

With 20# weight vest.  2+4 sit-ups / 2+6 sit-ups / 2+7 sit-ups.

Unbroken deads and sit-ups.  Not super fast between movements.  Felt good by the start of each new round so I could row pretty hard.  Already tired of wearing the vest.

#weightvestmonth

50m/5'10"/185

3Rds (4:00)
21 CalRow
Then
7KBDeadLifts 44lb
14SitUps

Score:
2Rds
2Rds +5
2Rds +7

Would've done about 170lbs Barbell deadlift, but the gym space was not there.

Taxed my midline, with situps. KB was semi-challenging for hamstrings, unbroken, but right call instead of heavier KB. 21 cal row was EASY, could've pushed harder 1st round.

M/48/5'8/#211_Rx
3+1 
3+3
3+4

21 Calories Row
155# Barbell 
2+10 • 2+13 • 2+13

2 rd + 5 dl 
2 rd + 5 dl
2 rd + 5 dl

*90kg dl 

Aaagh didn’t read 

I repeated the rowing in every round 🙄*
225lbs
-1rd + 10 su
-1rd + 10 su
-2rd + 1 cal

*the rowing took 1min, same as 1rd of the other 

scaled:
1+9 sit-up 
1+ 7 sit-up 
1+ 7, sit-up 

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
♂ 115 lb

7 sit ups round 2
3 sit ups round 2
7 DL round 2 

M/55
Rx'd 2+2, 2, 2

Scaled 
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
♂ 185 lb

2 rds + 7
2 rds + 7
2 rds + 3

3, 3+6, 3+7

M/56/RX

4 rounds
4 +1
3 +17
3 + 10
Misread and did 4 rounds.

Rx...2+1/-, 2+3/-, 2+5/-

Rx
2+15
2+4
2+2

M/37/6’/178#

(“Murph” yesterday)

2+11
3+1
3+3
Rx

Deo gratias

Rx
21 cal each round then the following
4 rounds+ 3 reps
4 rounds+ 5 reps
4 rounds+ 4 reps
= 63cal + 264 reps

Son(15)
@185lbs
2 rounds+ 13 reps
2 rounds+ 17 reps
3 rounds+ 2 reps
= 63cal + 179 reps

Substituted row cal to 25 sdhp which is equivalent 
Scaled to 75.5 kg deadlift 

49 reps
42 reps
46 reps

Rx- 4 rds 
       4 rds
       4 rds

total - 252 reps

Modified:
--

Four 4-minute intervals of:

25 DB SDLHP @ 2x 10,5 kg
Then, as many rounds as possible of:
7 push-ups 
14 sit-ups 
1 minute rest between rounds.

> 21 / 29 + 21 / 28 + 21 / 28 + 21 / 30 (84/115)
--
Peace.

M/39/225/RX’d

3rds+12reps=75
3rds+19=82
4rds+7reps= 91
Total=248 reps

fun one!

Rx’d: 
Rd 1:  3 rds + 11 reps (74)
Rd 2: 3 rds + 17 reps  (80)
Rd 3:  4 rds (84)

3 rounds
3 rounds
3 rounds + 5 DL
rx
M/54/175/5'11"

Three 4-minute intervals of:
21-calorie shuttle 
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
 ♂ 225 lb
Total reps: 143
1)45 reps
2)49 reps
3)49 reps

36 / M / 5'9" / 135lbs

Three 3-minute intervals of:
10lb dumbbells SDHPs x25
Then, as many rounds as possible of:
40lb dumbbells deadlifts x7
14 sit-ups

Rest 3 minutes between rounds

1 round + 5
1 round + 5
1 round + 5

Three 4-minute intervals of:

10-calorie bike
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 4 minutes between rounds.

185 lb

1 round+7
1 round+10
1 round+11

*Had to adjust on the fly with the bike. Apparently, getting 21 cal on the bike takes longer than I thought.

Rxd 225#. This was a good combo

57 reps
49 reps
43 reps

85# dl 1+13/2+7/2+7

67, 72, 73
1:00 bike sprint (min 90 rev)
205 lb DL

4 
4+2
4+3 
Rx

2 rounds plus 3
2 rounds plus 6
2 rounds plus 7

Rx 84, 79, 70

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, weightlifting. Pulling from the hips, pushing from the hips, using endurance to challenge our midline

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

SPEED SCALE
4 rounds of:
7 deadlifts
21 sit-ups
21-cal row
*rest as needed between rounds

STAMINA SCALE
Don't rest 4 minutes between rounds

COORDINAITON SCALE
AMRAP in 15 minutes of:
Row some distance
21 sit-ups
21 deadlifts (light weight/empty bar)

MY STUFF
A couple different variations of this thing, and accidentally did 4 rounds

GENERAL FEAR LEVEL: 8

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts- 135lbs
14 sit-ups
Rest 4 minutes between rounds.

46/52/53
Total: 151 reps 

Used 205 for DL, unanchored sit-ups. 
3,3,2+7+13. Missed 3 on the last round by 1 rep…

225lbs/abmat

3 rounds
3 rounds
2 rounds + 1 dl 

crashed a bit last round

M/39/72”/170

as rx. Rd 1: 3 rds; Rd 2: 3 rds + 1 rep; Rd 3: 3 rds. 190 total reps 

No rower, so subbed for KB SDLHP and used 90 Kg

1st 4rds
2nd 4+3rds
3rd 4+7rds

Scaled to 195#, butterfly abmat sit-ups. 3 min btwn rounds. 
1 round + 19 reps
2 rounds
2 rounds + 1 rep
Each row took about 38 pulls and 1:20

60/5’8”/155

Pivoted a bit--
"Tumilson"
8 rnds
w/20# vest
200m run
11 burpee DL w 60# sandbag
28:17
m/53/175
Anyone else have withdrawl the last couple of days away from
my virtual box mates????  Just me?:)

M/48/6'2"/185#

Scaled to 185# DL the rest as rx'd 
R1 - 3 rds = 84
R2 - 3 rds + 2 = 86
R3 - 3 rds + 4 = 88

2+15 no abmat
3+1 abmat for half
3 abmat

Did our Bulletproof workout today instead.
Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
36:31

Did this slick today (no weight vest/body armor) because I knew how my back would feel after.  Not PR time, but better than expected.  Exercises were done Cindy style.  Now I gotta decide what Hero WOD I'm gonna do on Memorial day - Manion perhaps?

Hooyah! RIP LT.

3x4min intervals; 4 min rest
15 cal row then 
AMRAP of:
7 Deadlifts @ 185#
14 Abmat Sit-ups 

Rd1 - 2+1
Rd2 - 2+5
Rd3 - 2+5

155lbs DLs, abmat/butterfly SUs
1 - 3+0 (84)
2 - 3+2 (86)
3 - 3+1 (85)
255 total reps

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
 135lbs
21
21
28

1r+17reps
1r+20reps
1r+16reps

7rounds7reps,  90# bar

Are the comments actually working?

Globo wod: subs for row are 17 calories assault or echo bike,  300 meter run, or 21 burpees. Dumbbells sub 12 dumbbell deadlifts 35/50lb dumbbells or 7 dumbbell deadlifts 55/80lb dumbbells.