12+4 Rx
Finally conquered this one exactly one year later!
Found a pace about 3 rounds per 5:00 and just tired sticking to it. Fell behind near end but then emptied take last 2 rounds on all movements to squeak out 12!! 

10 + 11 RX

9 rounds plus 37 reps
No rower. Subbed 30 SDHP. 

GWU (10-minutes)
2 rounds of:
100-m Rowling
-Every meter off is a burpee
30-sec. reverse grip hang
5 Kneeling kettlebell presses, each side
5 Kettlebell hand 2 hand, each side

SWU (15-minutes)
Rowing Pick Drill Variation
5 pulls each of:
Legs only
Legs and hips
Full pull
Double leg pull (legs + full pull)
Double arm pull (full pull + arms)

Push Jerk Progression
3 reps each arm, no dumbbell, all air reps
Jump and land, arms down
Jump and land, arm up
Punch and squat
Push jerk

BU (10-minutes)
2 rounds of:
5 hard pulls, on rower
5 push jerks, each arm
5 push-ups
5 hard pulls, on rower
5 dumbbell snatches, each arm
5 burpees

WOD (20-minutes)
-keep moving
-steady state

CD (5-minutes)
90-sec. Prone Laying Twist Stretch, each side

M/5'8"/27/180lb
CrossFit AFK

10+15 - Rx (Unbroken push-ups, held between 1000-1200 cal/hr on row.)

10+16

Rx
11+28

M/44/140lb

10+21 RX

9 rounds. Subbed ski erg for rowing

Intermediate option:
20 kg db
18 sdhp as a substitute for 15 cal Row

7 rounds+ 2 push jerk left arm

9 rounds + 10 reps
RX

Age: 43
BW: 78kg

M/50/87

30-lb

9r+33

rx, 8 Rds +5 +5
Alternated between spin bike and C2 for calories

3 cal short of 12 rounds
DB jerks @25kg/55lbs
Total of 417 reps
41yrs/215lbs/6.3ft

Build-up to DB jerks @35kg

10 + 21 Rx 

7 + 7 Rx 

11 rounds + 20 reps
Rx

10 Rounds in Rx... Tougher than I thought

Modified
--
AMRAP in 20 minutes of:
5 push jerks, left arm @ 15 kg
5 push jerks, right arm @ 15 kg
10 push-ups
20 DB SDLHP @ 2x 7,5 kg

> 8 rounds, 7 push jerks 
--
Peace. 

9 + 10 cals RX 

In 20 min
W/ 16kg
4 rounds

Plus 
10kal row
5 jerks

M/53
rxd
9 rounds + (5+5+10+2)
like this WOD, no move kills. 

11 rounds rxd

I used a 10 kg bell; did pushups from bench. 5 rounds: literally just squeaked in the last pull on the rower as 20:00 came up.

M/37/6’/178#

10+20 Rx

Deo gratias

M/33/230lbs
10 rounds+10reps Rx

14 rounds with a partner. 

Rx: 9 rounds with my 14 years old son.

10 + 28

30lb dumbbell 

M42/ 169#
Rx'ed 
10rds +5+5

M/44/203/6'0

RX: 12 rounds plus 24 reps
Really enjoyed that one. Also, love the idea of "guest" programmers to keep things fresh. Although it's been a year or so, glad you're back Dave. 

RX 13 rounds + 1cal row M/35–40

RX 13R+20 (475reps)

Rxd
9r+23

6 rounds, 10 pushups
20kg dumbbells
Regular pushups
7 damper

5 rounds 
Push-ups on the knees
10kg db.

20KG DB
12 rounds + 14 reps

7 rnds + 20 reps…
scaled db weight to 35 lbs

7+6 RX

38 years old
240 lbs

11 rounds + 1 rep As Rx

M/31/219

50# for Push Jerks
11 cal for Assault Bike

8 rounds

Got 12 rounds plus 5/5 push jerk and 9 push ups.
Nice workout performed at lunch time during a L1 seminar in France.
It was tough to keep a pace above 1200 cal/h on the row. 
Broke the push ups in 2 sets from round 8 and above.
Thanks TDC !

I did 9 rds of
5+5 jerks 20lbs db
10 push up foot on the pilates ball
1'30 eliptical machine (transport) 140 bpm 

Scale for home version to keep moving and honor this workout and dave castro

Thanks god bless you

11+20 RX

smooth and steady - broke push ups 5/5 from the start.

Intermediate option: 7 rounds + 5 push jerks left arm & 5 push jerks right arm

13+20 with a 55lb DB

M/31/204/5’10

Had to sub weights of DB as I didn’t have 50’s. So I used 40 lb DB.  

Score = 11 Rounds + 23 reps/cals

As rx’d, 10 rounds + 10 push jerks.

Was able to keep the gas pedal down the whole time.  Push jerks were awkward at first, particularly on my left side.  A mobility/stability thing, and even though I did a bunch of overhead mobilization in warm-up, it was still sticky, especially at the outset.  Push-ups were mostly broken 6-4.  Rows at an uncomfortable but not fast clip.  This one hurt more than I expected it might.

50m/5'10"/185

Rx’d:  10 rds + 21 rep/cals

6 rounds +5+5+10+1 cal
scaled 35# db

Toes to bar instead push-ups and used the 55lbs.

5 rounds + 10 reps

7 rounds: 35#/ scaled push-ups/ 15 cal row

I usually do 25# db when 35 is prescribed(had both shoulders surgically repaired), so I started with 35# and had a 25# ready to switch if it became too much, but I stuck with it the entire workout!!

Used 50lbs and got 6 sets done. Great workout

6+20 scaled w/20# db, bench push-up

Modified, did knee push ups and used the 35lbs.
7 rounds +20

7+20 50# & 11 cal assault bike

10+23
Bike 4 seconds for every cal

46 yo @ 170ish

just 2 cals shy of 8 rounds, Rx

M73/shoulder limitation
 7 rds plus 22
20# x5 Lt. 10#x5 Rt.
7 knee pushups
10 cal Rogue Echo bike

My Training on Friday august 18  at night
Complete As Many Rounds As Possible in 20 minutes of:
5 Push Jerks, Left arm
5 Push Jerks, Right arm
10 Pushups
200 m Run = 1:15 min
I completed 7 Rounds + Push Jerks + 10 Pushups + 120 m Run.
https://youtu.be/ArUlVMfBUNE

6 plus 5 +5+ 6
Scaled to 20# and knee push-ups very wormy

M/48/165
10 sets exactly (w/ 50lbs) excited.

8+7 
push ups got real rough

10 rounds + 24 Reps 
Rx 🦬🇲🇽

20m AMRAP
5 DB Push Jerk L @45#
5 DB Push Jerk R @45#
10 Push Ups
15 Cal Row 

7+34

11+15 RX 

11 + 20

12 + 29 reps RX

Beginner: 5 2/3 rds: 13lb db, 10 push ups, 15 cal row. 1k run 5:22

SC 45#db...8+5/5/10/4

Rxd

11 rounds at the buzzer

30lbs 7 rounds 

7 rounds+ 17 reps in 20 minutes of:
5 push jerks, left arm, 50#
5 push jerks, right arm, 50#
10 push-ups
15-cal. row

4 full rounds 
push jerks @10lbs
push-up on knees

Used the stamina-x rower

Male Rx
10+30
2nd .com workout. Love it.

M/39/168/72”

sort of rx. Alternated each round between row and 15 SDHP (20 kg barbell) working out with a friend. 9 rounds + 8 reps. Everything else as rx. 

RX’d 8 rounds. 

RX’d!
50# db

5 rds + 7 pushups

11+2 RX

8 rounds + 31 reps, Rx

20 min AMRAP 
5 push jerks L
5 push jerks R 25lb db
10 push ups
15 cal row
6 rounds + 20 reps

11rds

(35lbs)

GWU: 3x :30 Row/5 Push-ups/10 GHD Sit-ups/15 Sqt

SPWU: Push Jerk WU 

RX 11 +21

M/54/217
Complete as many rounds as possible in 20 minutes of: 7 rounds + 4 extra calories 
5 push jerks, left arm
5 push jerks, right arm
10 push-ups
15-cal. row
♀ 35-lb DB ♂ 50-lb DB

F/50/168* Just finished 3 years of Chemo/Radiation/SX for Breast Cancer
Mod Beg/Int
20lb DB R
15lb DB L
Rail Push ups 2 rds/RR 2 rds
15 cal row
4 rounds 
It's just the beginning!  LETS GO!!!

7 ROUNDS OF THE FOLLOWING.
Changed it up a bit. Did some bench from my programming so didn't wanna do a bunch of push-ups. 
AMRAP 20
15 CAL ROW
10 DOUBLE DB PUSH JERK @ 2X50LB
5 WALL WALK

5+20: scaled to 15# DB and bar push-ups

50 lb db
12 rounds + 10 reps

Rx
12 rounds + 30 = 450reps

Shoulders were not cooperating, think it's those wall walks are haunting me.

Son(15)
Women's Rx @35lbs
12 rounds even (after the rower coasted a few calories following the bell)

13 + 20

7 Rds - First WOD in few years so happy with the results :)

9 + 13 cals. Finished round 10 at 20:11
35lb db. Push-ups from knees. 
First day back in a while. 

8.5 rounds with 27lb kettlebell and push-ups on knees 

Beginner
6 rounds 13 reps
20lb DBs
Sub BikeErg

9 + 10
53# KB
Ring push ups
could have pushed it a little bit more, but I wanted to make sure I stayed consistent 

10rounds RX
+5+5+10

40lbs
Rounds: 10+6

Rx   12 rounds + 17 reps

Rx 14

11+26 RX

All I had was 30lb DBs 
7+5

Intermediate 
9 rounds

Did our Friday Bulletproof workout instead early this morning.
15 min AMRAP
8 Ground to OH (I alternated between PC/PJ 95# and PS 65# with each rnd)
25m Farmer Carry (2x53# KBs)
10 Push-ups
10 WBS (14#, 10ft)
5rds +8 +25m (finished 6th rnd)

5 min rest then

15 min AMRAP w/ 20# weight vest
200m run
15 Squats
5 Burpees
5 Pull-ups
5rds + 200m + 15 + 3 (finished 6th rnd)

2 min rest then

Thunderstruck game
4 core exercises: Crunches, Flutter kicks, Penguins, Leg raises
Work is continuous (as best possible) with an exercise change each time “thunder” is said in the song.
Didn't count reps, but it definitely burned up the core.

I'm pretty sure our group hit all the WOD wickets with this.  Gonna feel it tomorrow.

8 rounds
RX

10 rounds + 5 + 5 +10 + 11kcal row
So almost 11 rounds

8 rounds rx!  Just getting back into this and needing the push on these workouts. 

Rx- 14 rds

No rower so subbed for 10 Ring Row and 10 Goblet Squats at 22.5Kg

14 Rounds

12 rounds 35# DB
M/45/185

Rx | 9+13

10 kg (22 lbs) DB
200 m run on a treadmill

10 rounds + 3 reps

M/48/6'2"/180#

Scaled to women's rx'd the rest as rx'd...went unbroken throughout
10 rds + 5 + 5 + 10

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
5 push jerks, left arm
5 push jerks, right arm
10 push-ups on knees 
15-cal. row
♀ 20-lb DB 

10 rounds + 19 reps 

5 rounds + 15 reps
22.5 kg / 50 lbs dumbbell
Substituted push-ups for bench press with 50 kg / 115 lbs (sorry Dave! 🙈)
Both weights were pretty heavy for me but doable.

Very nice workout 💪

30-lbs DB, strict push-ups (as in the video)
9 rounds

Did in 10mins 
 5 1/2 rounds 
completed the sixt round at 11:09 mins 

10 rounds + 20 reps RX 

8 rounds +5 RX

had negative splits on the rower so overall a good day

Scaled to 30# DB
8 rounds + 9 cals
Completed 9th round in 20:34
2168m rowed, including the rower spin out at the end of each round. 
A good travel WOD. Visiting family outside Boise, and the modest development fitness room happens to have a C2 rower. 

60/5’8”/158

8 +20
Substitute row for 15 AB Cals 

Intermediate 
7 rounds 20reps

8+15 Rx
M/50/170#

10 rds  + 15 RX

12 + 14 rx

11 rounds Rx at the buzzer. I’m on the road so I had to substitute the row with a 200 meter treadmill run instead as that’s all the hotel has.

7 rounds now off to run a 5k

35# db-else as rx
7 plus 5/5/10
m/53/175

10 even 

11 rounds (at the buzzer) RX 

6 + 12

I jumped in just to do some Dave workouts! 10+17 RX 

10 min AMRAP

5 push jerks, left arm
5 push jerks, right arm
10 push-ups
15-cal. row

30-lb DB

5 Rounds

10 Rounds - RX
*First CrossFit WOD in years. Idea of visitor programmers is pretty neat. Might get me back in the game. :)

Beginner option:
Complete as many rounds as possible in 15 minutes of:
5 push jerks, left arm
5 push jerks, right arm
10 assisted push-ups
15-cal. row
15-lb DB

20kg db
9rds 11reps

9

11 rds (385) rx

8 + 5 
50#. 200m run

X10 +5+4

8 rounds +9 amazing! Cooles workout 

8 rounds + 9

Beginners:
6 rounds + 3

11 rounds + 26 reps
Rx

Complete as many rounds as possible in 20 minutes of:

200m run

5 push jerks, left arm

5 push jerks, right arm

10 push-ups


9 rounds + 2

RX
10 Rounds + 20 Reps (Total Reps: 370)

Fun one this!
10 rounds rxd

Complete as many rounds as possible in 20 minutes of:
5 push jerks, left arm kettlebell 24 kg
5 push jerks, right arm kettlebell 24 kg
10 push-ups
8 burpees 
8 SDHP kettlebell 24 kg
in 20 minutes total rounds 8+5 push jerks right side 
💪💪💪💪

RX
7+3
Such a fun one 💪

9 rds + 1 rep rx. 

6 rds. Beginner 

6 rds. Beginner. 

8 round @home rxd 

9R CFHIM

Globo wod: dumbbell work and pushups as Rxed. If your globo has another brand of rower use it today and note in comments.  Sub for row is 200m run, 12 calories assault or echo bike,  or 8 burpees and 8 SDHP 35/45lb barbell or 15/25lb dumbbells. If you use a conventional treadmill use a slight incline.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Weightlifting, gymnastics, monostructural. Unilateral loading, pushing with skill, pushing with strength

				SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

MAIN QUESTION
Do I want to make the conditioning the priority or make the pushing strength/skill the priority?

COORDINATION SCALE
AMRAP in 20 minutes of:
15 push press (bar)
30-sec. plank (top of push-up)
300-m row

STRENGTH SCALE
Set a timer for 30 minutes and practice push-ups and one-arm push jerks
Every 6 minutes get a dose on the rower

STAMINA SCALE
7 rounds of:
1:00 push-ups
1:00 one-arm dumbbell push jerk
1:00 row

MY STUFF
Did another test run of the Monopoly Theme Workout. Kind of conflicted this whole week because I really want to follow Dave's programming too. I'll probably circle back to this one tomorrow, even though it throws off his gameplan a bit.

GENERAL FEAR LEVEL: 7?