18:57 RX

M/41/5’9”/195#

22:21 - Rx’d

23:22
As written

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

21:37 - Rx (Did December 5th, 2023)

18:26
26kg DB

M/33/5'7"/213lbs

5Rds ~ (25:00)
Row 500m
DBShoulderPress 30lbs 15
Lunges 30 (15+15)

Did this as a just get to the gym and keep moving workout. Row pace was a little timid, but i was breathing heavy. Row intervals also were decreasing in time (2:30->2:25->2:20->2:15). ShoulderPress was tiring on the shoulders, but I did every set unbroken. Probably couldve went Rx with the 35lbs and had a similar time. First time doing DBShoulderPress standing. Lunges were an awkward zigzag across the turf. Overall good workout to just keep moving for around half an hour.

Powerlifting gym got all more equipment from the gym they bought out. Even more equipment for a small gym. Theres no space and the turf has been taken over. Cant wait for the college gym open gym winter break hours tommorrow. 

Rx'd
Only subbed 50 sdhp with 20.5 kg bb as no rowing machine

Time: 29:43

Rx
16:27

Scaled : 24 mn 46 s
2mn bike
DB shoulders press 2x15 kgs
30 walking lunges
🔥🥵🏋️‍♀️

Rx’d 19:29

16:39 RX, done 231108

500m row
15kg db shoulder press
30 unweighted lunges 
24:36 

20:43 rx
M/54/175/5'11"

Did 4 sets of 250m row, 10 shoulder presses(10lb), 20 lunges. Finished in 9 mins.

M/49/6'2"/180#

Rx'd 
20:31

Rx.
17:47

3 rounds Rx in 13:31

Used 40lb DBs. 
26mins 29sec
should have used 45lbs.  

Intermediate option:
5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps
♀ 20-lb DBs 

24:17.52

20'04''

25:10

22.26

M/37/6’/177#

19:18 Rx
(DbSP: 15/15/15/11+4/10+5)

Deo gratias

25 lb DB’s
21:43

Rx 25:54 (4:18/5:37/5:53/5:06/5:00)

M/31/159lbs 5’11
22:57
unweighted lunges 

26:34.56

rx’d for intermediate except I mistakenly (assuming since it did not include DB’s in the set) did the first three sets of the lunges with the 30lb DB’s. Those made a difference!!

24:05 maintained a sub-1:50 row every round! The presses got me.

M/53
Intrmdt
TT ->22:50

5 rounds in 26:46 of:

500-meter row
15 dumbbell shoulder presses, 25#
30 walking lunge steps

37 / M / 5'9" / 140lbs

4 rounds:
Water Rower 150m
20lb dumbbells shoulder presses x10
Walking lunges x20

16:54

I can row 500m on a C2 in maybe 2:15 right now, but on this Water Rower it was taking 3 minutes just to get to 200m during warm-up, so I scaled it back from the Beginner distance.

23 min, first time zero scaling.

21:28
23 lb dumbbells

As rx'd, 18:34.

That hurt a little more than I wanted it to!  Unbroken lunges.  Shoulder presses unbroken for first 2 rounds, then 10-5.  Suck factor set in pretty good on the rows.  Tried to stay away from redline, was around 1:55 on the rows.

50m/5'10"/185

5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps
*did 20lb shoulder press 
time: 19:30

18:40
RX - but 4 rounds - I had to finish and start a class 😅

22:28rx
*turned around every 5 lunges

25:00,89
DBs were 10kg, so ~22,2lbs each

RX - 23:45
Sneaky 

M 53/195/6’
Subbed row with 60 sdhps with a #45 kettlebell.
20:11.

Rx except for 20# db instead of 25#
26:54

17:59 RX 

28 YOM/ 79.5KG/ 160cm
5 rounds
250 row pulls (gauge on rower broken)
15 Shoulder press 35 lbs
30 stepping lunge (not enough room to walk far) 35 lbs
29:59 minutes

M/54/217 lbs 
5 rounds for time: 29:00 
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps
♀ 25-lb DBs ♂ 35-lb DBs

17:54 RX expect for dumbbells don’t have 35# used 30

Beginner: 11:05. 1k run 5:30

My First Training on Monday october 30 in the afternoon
5 Rounds For Time:
500-meter Row
15 Dumbbell Shoulder Presses 35 lb
30 Walking Lunge steps
I completed the WOD in 24:35 minutes.
https://youtu.be/HI1qBJZIdRc

M/52/195/5’10”

20:43 Rx. 

1:52/1:53/1:56/1:56/1:57. 10/5 then 8/4/3 for Presses (got a little push press-y towards the end). 

5rds: 17:22

24cal Bike(2) 400m Run(2) 500m Row
15 DB Press (30lbs)
30 Walking Lunge

Time cap: 21:35
Carga: 16kg cada lado. 

5rds for time:
R1 500m Row
     15 DB Press @ 20lbs
     30 Walking Lunge
R2 24 Cal Bike
     15 DB Press @ 20lbs
     30 Walking Lunge
R3 400m Run
     15 DB Press @ 20lbs
     30 Walking Lunge
R4 500m Row
     15 DB Press @ 20lbs
     30 Walking Lunge
R5 24 Cal Bike
     15 DB Press @ 20lbs
     30 Walking Lunge
TT: 22:35

20:56 Rx

As prescribed Schwinn rower 26:44 

M/46
RX: 15.43

Rx
NordicTrack Rower which seems to register all pulls about the same distance regardless of calories 🤷🏻‍♂️
15:43

Son(16)
Same row distance but somehow at the same pace 🧐
25lb DB presses & 30 walking lunges
15:31 

Rx- 18:20

RX 17:11

17:49 - 30lb dumbbells

First two rounds were strict press, then 3-5 started strict into push press to keep rounds unbroken.

M/39/72”/170

as rx 19:40. DB presses got hard. I like ending with something you can push and go fast with ie lunges, burpees.  Good workout. 

22:51

(12kg/26lbs DB)

Thanks for the WOD! 💪🫵

First three rounds added a 70 lbs sand bag for the walking step lunges last two rounds dropped sand bag
21:13

500 meter row/35lb db press, unweighted walking lunges

18:07

23:15
Concept 2
20# DBs
Unweighted walking lunges

Subbed row for 50 Kb swings, 

16.37

Rx’d (no weight for lunges?)

19:24

23.54 RX'd

17:38

Rx
16:30

25-lbs dumbbells
20:05

19:15
2:00 bike

25:20

Intermediate option: 24m21s

24:59  *8 pound dumbbells

22:29, at home so subbed 400m run for row, 25lb plates for SP. It was either 25’s or 40’s, so went lighter to stay with the intended stimulus better. Went better than I expected after I did heavy FS the other day. 

Warm Up

AMRAP10

:30 Samson stretch 
10 pvc ohs
10 ghd back ext
10 ghd sit ups
10 ring rows
10 db strict press (light)

METCON (Rx)

5RFT

500m row
15 db shoulder press @ 35#s
30 walking lunge steps
TT:  22:58 // unbroken 

M // 50-54 // US 

21:32 scaled to 4 rounds
500m row
dbp @20# dBs 
lunges in place
Luteal phase woes 🫠

20:53 RX

Scaled to 30# db. 24:51.

Subbed 35# KBs for DBs (none at that weight), otherwise Rx.
20:57

Nice one!

Scaled to 25# DB SP
25:25

90% certain Rx is unweighted lunges, based on experience and the way the scaling notes are written. 

61/5’8”/156

Rx   16:16

Scaled workout
200m jog/walk
15 reps at 10 lbs shoulder press
20 walking lunges
26.19 minutes! 

Intermediate 
19:51

Nursing shoulder injury, scaled to 20lbs 

20:45

echo bike 0,7 miles
15x shoulders press
30x walking lunges 
35lbs dbs
27 minutes 🤘🏽

Hotel gym workout, subbed in a 400m elliptical for row. Otherwise RXd. 

20:20. 

18:27 as rx’d

5 Rounds for Time
400 Meter Run
15 DB Shoulder Press
30 Walking Lunges
35 lbs 
completed in 23 minutes

17'46 Rx

24:38 body weight lunges 

4 rounds for time:
250-meter row
10 dumbbell shoulder presses
20 walking lunge steps
25-lbs DBs
16:19

 Back squats EMOM 3x 135-185-205-215-235-255-275-305

WOD standing lunges no weight 20:40

That was a fun burner! 

20:50 RX 

20:59 rx

Rx - 22.55 (weighted lunges)

rx 
20'49

15:25 beginner 300m 20lbs 

Scaled: 5 rounds
500m row
25lb db shoulder press
30 lunges

time: 19:58

M/44/6'2"/200lbs

21:57

5rds 

500M row
15 DB press 30lbs
30 Unweighted lunges

25:56 Rx

20:25
db press 25lbs
lunges 25lbs for 3 rounds then body weight

Rxd 21:47

18:03 bodyweight lunges

Rx (weighted lunges)
21:18

Globo wod: if a rower is available use it and note type in comments, it doesn't matter if it's a water rower, Xebex, Assault, Precor or what have you.   Subs for row are 400m run, 27 calories assault or echo bike, or 10 burpees and 15 SDHP with the same dumbbells as the shoulder presses.  If space is a concern do 30 stationary lunges. If you are subbing runs using a conventional treadmill use a slight incline.   Bodyweight sub 5 rft 400m run, 15 hand release pushups, and 30 walking lunges.

I'm assuming un-weighted lunges, but does anyone read this as wt'd lunges???
Thanks.

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, and weightlifting. Simple triplet that can be scaled for beginners or sprinted for veterans. 

MAIN DECISION
Do I want to take all tations at 70%ish speed and go for best overall time, or do I want to emphasize one of the three stations?

					SHORT		MEDIUM		LONG

LIGHT
													x
MEDIUM

HEAVY

STAMINA SCALE
Mush everything together into one round

SPEED SCALE
As is, but either rest as needed between stations or between rounds

NEW TO CROSSFIT SCALE
You know, this is one you can definitely follow as listed. and then feel it out if you need to drop the rounds down or something. As a general rule, new people need to be careful doing high rep lunges. So pay attention to how you descend; if you're legs are so tired that you're crashing down to the ground, call it good for the day.

GENERAL FEAR LEVEL: 7