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Friday

230707

Workout of the Day

65

2007
For time:

1,000-meter row
Then, 5 rounds of:
  25 pull-ups
  7 push jerks

♀ 85 lb ♂ 135 lb

Post time to comments.
Compare to 200925.


Scaling:
Reduce the volume of pull-ups and loading on the push jerk. Newer lifters should watch the push jerk and drill the movement with light weights.

Intermediate Option:
For time:
1,000-meter row
Then, 5 rounds of:
15 pull-ups
7 push jerks

♀ 75 lb ♂ 125 lb

Beginner Option:
For time:
500-meter row
Then, 4 rounds of:
15 assisted pull-ups
7 push jerks

♀ 35 lb ♂ 45 lb

Comments on 230707

65 Comments

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Ruiqin Huang
July 7th, 2024 at 6:01 am
Commented on: 230707

26:58

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Zach Glaser
August 8th, 2023 at 9:57 pm
Commented on: 230707

Rx

15:53


Row 3:35ish

child potty break round 3

rip hands round 4

(edited)
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jean vergnaud
July 26th, 2023 at 5:47 am
Commented on: 230707

24:50 Rx

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Vito Zolota
July 25th, 2023 at 7:03 am
Commented on: 230707

M/53

Intermediate = 28:44

Row: 4'18"

Strict PU: (10+5); (10+5); (5+5+5); (5+5+3+2); (3+2+3+1+1+2+1+1+1)

PJ: 5*7

(edited)
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Rohan Bhatia
July 24th, 2023 at 7:08 pm
Commented on: 230707

Intermediate option:


100 sdhp

40.5 kg Push jerk


Time: 30:01

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Nathanael Mueller
July 16th, 2023 at 1:06 am
Commented on: 230707

12:16 rx

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Sana AlDosary
July 15th, 2023 at 9:11 am
Commented on: 230707

Intermediate

17:10

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Christian Simpson
July 14th, 2023 at 7:06 pm
Commented on: 230707

Had to SC due to injury 🤕...1000m row, 5 rounds 7 str PU/7 push jerk 115#. 20:26

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Ralph Keeley
July 14th, 2023 at 5:34 am
Commented on: 230707

M/37/6’/178#


16:22

Out sick the last three days. Subbed 15 strict pull-ups each round. Made same modification 200925 for a time of 16:30.


Deo gratias

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Colin Lamb
July 13th, 2023 at 5:52 pm
Commented on: 230707

Intermediate scale = 19:13


garage gym:

88 degrees

71% humidity

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Nate Gordon
July 13th, 2023 at 4:15 pm
Commented on: 230707

19:03

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Scott Wiedmeyer
July 11th, 2023 at 10:15 pm
Commented on: 230707

2nd post attempt


36 / M / 5'9" / 140lbs


15lb dumbbells SDHPs x50

Then 4 rounds of

Assisted ring pull-ups x15

15lb dumbbells push jerks x7


22:27

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Ki deok Park
July 11th, 2023 at 11:20 am
Commented on: 230707

Strict pull up 15reps

27:08

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Matt Steele
July 10th, 2023 at 9:00 pm
Commented on: 230707

12:53 with 800m run sub for 1k row.

Slick bar, no chalk, gritty workout! Had a blast with this one!

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Coastie Nick
July 10th, 2023 at 3:55 pm
Commented on: 230707

Rx’d: 17:52


200925: 18:29

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John Clarke
July 10th, 2023 at 1:03 pm
Commented on: 230707

Row 1000 meters

5 rounds:

15 pullups

7 push press, 35lb dumbbells


12:20

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Blas Raventos
July 9th, 2023 at 9:45 pm
Commented on: 230707

19 min 43 seg


Lo hice con 50kg en el jerk (60% 1RM jerk).en vez de 1000m row hice 60 calorias en la assault.


Los butterfly los partí en 9-6 -6-4 porque cuando me pongo ambicioso en lls wods con muchas pullups y no los fracciono empiezo a fallarlos y tengl q pasar a kipping. Mi estrategia funciono. Solo use kipping en las ultimas 6 reps del wod. Los jerks unbroken. Los descansos fueron bastante largos entre las sets de pullups.


El dolor en dorsales (fortaleciendome...) apareció bastante fuerte el día de kelly (prox 2 dias).


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Joseph Vrba
July 9th, 2023 at 6:41 pm
Commented on: 230707

115lbs

22:10

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Lynette Vrba
July 9th, 2023 at 1:27 pm
Commented on: 230707

Intermediate Option:

For time:

1,000-meter row

Then, 5 rounds of:

15 Australian pull up to chest height bar

7 push jerks

♀ 75 lb 


13:20.37

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Fabian Delaflor
July 9th, 2023 at 12:14 pm
Commented on: 230707

Run 800 m

then

3 rounds of

15 kipping pull ups

7 push jerks #45

20:32

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Antonio Alves
July 8th, 2023 at 9:53 pm
Commented on: 230707

Modified:

--


100 DB SDLHP @ 2x 10,5 kg

Then, 5 rounds of:

20 DB push press @ 2x 12,5 kg

20  bent-over rows @ 25 kg


> 28 minutes

--

Peace.

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Manchild Manchild
July 8th, 2023 at 7:36 pm
Commented on: 230707

Intermediate, and subbed 40# dbs for PJs


20:19

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Sam K
July 8th, 2023 at 5:46 pm
Commented on: 230707

Rx

Outside 85F, 66% humidity, heat index around 100F 🥵

17:30


Son (15)

Intermediate

19:08

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Az Native
July 8th, 2023 at 5:13 pm
Commented on: 230707

17:11. 15 PU per round, 115 for PJ

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Bradley Becker
July 8th, 2023 at 5:06 pm
Commented on: 230707

14:53 rx

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Pierre-Luc Lefebvre
July 8th, 2023 at 2:46 pm
Commented on: 230707

Row: 3'38"

Strict pull ups: 10-10-10-10(7+3)-10(6+2+2)

Strict push press (135#): 7-7-7-7-7

Total time: 25'22"

(edited)
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Troy Bruun
July 8th, 2023 at 2:41 pm
Commented on: 230707

14:27


1000m Run

5rds:

25 Pullups

7 DB Push Jerks (35lbs)



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Matt Mallet
July 8th, 2023 at 1:01 pm
Commented on: 230707

1000m row

Then, 5 rounds of:

25 assisted pull-ups (Black/XL Resistance Band)

7 push jerks (135lbs)


Time: 36:54

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Chris Trejbal
July 8th, 2023 at 12:31 am
Commented on: 230707

17:38


60cals Octane 5:45


15 Jumping pullups mixed grip

#85 Push jerk -> Could have upped to #115 or #135


Adjusted for working out on a full stomach and time constraint.

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Kyle Evans
July 7th, 2023 at 11:55 pm
Commented on: 230707

13:53 Rx

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Kevin Owen
July 7th, 2023 at 11:32 pm
Commented on: 230707

Beginner: 18:01 w/ kipping pull ups. 1k run 5:33

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Jim Rix
July 7th, 2023 at 11:06 pm
Commented on: 230707

1000m row

15-12-12-10-10 pull-ups

7 push jerks 85-85-85-80-80#

15:56


Row in 4:24/61 cals. Shoulders not the problem…lower back is with anything overhead these days.


60/5’8”/159


130729: 19:40, 1k row, 25 ring rows, 105# pj

(edited)
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Jared Timmons
July 7th, 2023 at 10:46 pm
Commented on: 230707

For time:

2,000-meter bike

Then, 5 rounds of:

15 ring rows

7 push jerks


3 rounds: 115lb

2 rounds: 95lb


21:27

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Gilbert Christensen
July 7th, 2023 at 10:31 pm
Commented on: 230707

For time:

1000m Row

+ 5 Rounds

15 Pull Ups

7 Push Jerks @95 lbs


24:52

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Mike Munsee
July 7th, 2023 at 10:22 pm
Commented on: 230707

M 52/195/6’

Subbed 120 sdhps with a #50 kettlebell for the row. Scaled push jerks to #115.

15:50.

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Devin Rude
July 7th, 2023 at 10:22 pm
Commented on: 230707

800m run

5X

10 strict pull ups

7 push jerks @115

16:43


gonna ice my lower back and probably could’ve pushed the run some more. Good workout

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Kyle Lynch
July 7th, 2023 at 9:58 pm
Commented on: 230707

For time:

1000M Run

15 Jumping PU’s

7 30lb. DB Push Jerks


TT: 14:27

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Sebastian Fontana
July 7th, 2023 at 8:56 pm
Commented on: 230707

Rx’d

18:43

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Scott Campbell
July 7th, 2023 at 8:55 pm
Commented on: 230707

M/54/226 17 hours fasted

2007

For time: 37:10

1,000-meter row

Then, 5 rounds of:

Assisted25 pull-ups

Warm up 45, 95, 115 count towards time then 135x5x7 push jerks

Accessory work/HIIT not timed

(edited)
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Andrew Dong
July 7th, 2023 at 7:50 pm
Commented on: 230707

m/28/180


22:43

this workout was a wake up call

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Sam Meixell
July 7th, 2023 at 6:56 pm
Commented on: 230707

15:18

1,000-meter row

Then, 5 rounds of:

5 pull-ups

7 push jerks, 85#

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Tyler Hendricks
July 7th, 2023 at 6:44 pm
Commented on: 230707

M/30/200 lbs


Scaled this WOD by lowering pull-ups to 15/rd.


1000 M Row


Then 5 Rounds of:


15 Pull-ups

7 reps of 135 lb Push Jerk


Total Time = 15:31

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Chris Meldrum
July 7th, 2023 at 6:08 pm
Commented on: 230707

As rx'd, 16:38.


Tough re-entry from vacation.  Pull-ups were rough.  First two sets fine, 15-10.  Third set had to go 10-10-5.  Fourth set 10-8-7, but fifth set couldn’t even do 5 sets of 5 without some added breaks.  I did develop some hotspots, one turned into a blood blister and one tore through in last round – this definitely affected things.  Unbroken jerks.  Row felt good, ~3:50.


50m/5'10"/185

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Mark Yates
July 7th, 2023 at 5:40 pm
Commented on: 230707

Rowed 1000m then five rounds of 15 assisted PUs and 7 push press with 40# DBs. 15:48.

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James W Bobo II
July 7th, 2023 at 5:27 pm
Commented on: 230707

M/39/72”/168


ran 800 meters then 5 rds of: 15 pull-ups and 7 push jerks @ 52 kg. 13:36

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James Gentile
July 7th, 2023 at 5:23 pm
Commented on: 230707

RXd.


18:08.


4 minute row. push jerks unbroken. way too many sets on the pull-ups. hard to get any big sets at all.

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Michael Arko
July 7th, 2023 at 4:38 pm
Commented on: 230707

85-lb barbell

17:18


Last time, 40cal elliptical per round, 2x 41-lb dumbbell jerks, 18:11.

Today was less total work than last time, but rowing is harder than elliptical, so call it even.

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Stevyn Norkus
July 7th, 2023 at 4:31 pm
Commented on: 230707

19:23 intermediate

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Luis Oliveira
July 7th, 2023 at 3:55 pm
Commented on: 230707

Intermediate Option

On a Elliptical machine without display

4 minutes on the machine

Strict pull-ups


14:06

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Brett Hoffman
July 7th, 2023 at 2:53 pm
Commented on: 230707

Rx - 13:58

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Stacey Thompkins
July 7th, 2023 at 2:45 pm
Commented on: 230707

M/48/6'2"/180$


Scaled to 15 strict tactical pullups and 7 push jerks 125#

19:35...row time 3:45

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ruslan bezrukov
July 7th, 2023 at 2:20 pm
Commented on: 230707

17 минут 53 секунды

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Charles Meyers
July 7th, 2023 at 2:11 pm
Commented on: 230707

Beginner Option:

For time:

500-meter row

Then, 4 rounds of:

15 assisted pull-ups

7 push jerkS

20 min

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Jonathan Elmore
July 7th, 2023 at 2:04 pm
Commented on: 230707

15:01 broke the PUs up in 3 sets and 4/3 PJs going back and forth b/t the two

(edited)
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Patrick A
July 7th, 2023 at 1:20 pm
Commented on: 230707

23:25 rx. Went slow on the row and was done in 4min. Heeded the advice of Chris Meldrum (2020) and did not break up the push jerks. Pull ups started strong but I went down to sets of 5 with very short breaks to keep the intensity high. (Had to walk ~20-30 sec between jerks and pullups.


Such an amazing workout! It extremely hard but a lot of fun at the same time. I can't believe that it was created with the hopper.

(edited)
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Lincoln Kerger
July 7th, 2023 at 1:13 pm
Commented on: 230707

Did our Friday Bulletproof workout instead. Completed 230707 on 230709, results there.


Tabata’ish: 3rds of 45sec work 10sec rest of each

Wall Ball Shots (14#, 10ft) – 19, 18, 20

Pull-ups – 15, 14, 14

Box Step-ups (24”) – 15, 14, 14

10yd Farmer Carry (2x53# KBs) – 4, 3, 3

~1 min rest then

Squad run around complex (about .75 mile) carrying 2x 45# rucks, 4 20# vests, and 2 x 14# Med Balls

Upon return: each squad member completes a 25yd bear crawl while the others conduct

Burpees

Squats

Push-ups

Leg lifts (lying, back on ground)

Finish with 2nd squad run around complex with 4 vests and 2 Med Balls

Didn't keep track of times or reps for the second part of the workout.


It took all 10 seconds of each rest period to transition between stations on that tabat'like session. Lot's of fun this morning. Maybe I will get to today's WOD today or tomorrow.

(edited)
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Mike Andridge
July 7th, 2023 at 12:13 pm
Commented on: 230707

Scaled to

1000m row

5 rnds

15 strict pull ups on yoke fat bar

7 push jerks @ 95#

17:19

m/53/175

Should have scaled to 10 pull ups(too much resting in rnds 3-5) and went heavier on the pj---maybe 125 or even 135.

Learn from me suspects:)

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Stacey Thompkins
July 7th, 2023 at 3:06 pm

Agreed Mike I should've lowered the pullups to 10

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Jim Rix
July 7th, 2023 at 11:07 pm

Thanks to you and Stacey for the advice.

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Corentin Hosy
July 7th, 2023 at 10:32 am
Commented on: 230707

1k Row then 5 rounds of :

  • 15 Pull ups
  • 7 Push Jerk at 50 kg


Total Time : 19:18

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Austin Fox
July 7th, 2023 at 10:32 am
Commented on: 230707

1k meter row

25 strict

7 push jerks @45lb DBs

21 min

(edited)
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Daniel Steinemann
July 7th, 2023 at 9:22 am
Commented on: 230707

1k row, then 5rft

15PU

7 PJ, 50kg

18:40

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Raffaele Guarro
July 7th, 2023 at 7:33 am
Commented on: 230707


For time:

800 meter run

Then, 5 rounds of:

  25 pull-ups some time help with jump pull up

  7 push jerks

110 lb(50kg)

Post time to comments.

total time 🟰21:05”

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Steven Thunander
July 7th, 2023 at 1:48 am
Commented on: 230707

Globo wod: sub for row is 800m run or 57 calories assault or echo bike. Dumbbells sub dumbbell push jerks 35/50lb dumbbells. If the pullup bar you have available is not suitable for kipping (such as a door gym) cut the pullup reps in half and do strict pullups.

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Chris Sinagoga
July 7th, 2023 at 1:18 am
Commented on: 230707

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A test of the Hopper Model. Gymnastics, weightlifting, monostructural


SHORT MEDIUM LONG


LIGHT


MEDIUM


HEAVY x (at the time)


NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

250m row

10 push press

10 kips


STRENGTH SCALE

1,000m row

then as many strict pull-ups and strict handstand push-ups as possible in 10 minutes. Split up reps however you want


STAMINA SCALE

Do all pull-ups first, then all push jerks, then row 1000.


MY STUFF

Did another test run of the Chutes and Ladders workout


GENERAL FEAR LEVEL: 8

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