14:19 RX

M/41/5’9”/195#

23:05 - Rx’d
Pretty tough

M/218lbs/33/5'7"

21-18-15-12-9-6-3 for time (16:09)
Row Cals
DBThrusters 25lbs (12+9,9+9,8+7,7+5,5+4,6,3)

Scaled down the thrusters to 25. Good call. Did this one as a second conditioning piece after a little slow heavy lift of cleans, PullUps, and FarmerCarry. Did 10 minutes of BurpeeBoxJumps before this one. 

Thrusters were the limiter, I can always pull more. Would have to break up the sets more if I went true to intermediate. Left arm was smoked after this one and then my back blew up afterwards. Got the ice lung afterwards too. Completely wrecked after these two conditioning pieces. 

F 44/5’6”/135
#30
16:38

M/33/5'7"/218lbs

Workout w/ Captain ~ (45:00)
3Rds (1:00,0:30Rest)(2:00Rest)
KB ForwardLunges
Sit-ups
KB FarmersCarry
KB SumoSquats
KB BallSquats
KB ReverseLunges
BandedHipThrusts
DBPullOvers(?)
GobletSquats

Rest (30:00)

Row 6K ~ (33:00)(2:45pace)


Got out of work about 15 minutes earlier today. Rushed to changeout, then rushed over to workout with captain. Only 4 of us. It was legday. It sucked. 3Rds of too much Squats and too much lunges. Built in corework was my rest. Pullover were ineffective (doing them wrong?) And tweaked my elbow. Shot the breeze with captain for a few minutes then went to college gym.

Pulled a last minute workout audible today, and it was a good call. Didn't want to putz around for an hour before college gym opened. 

Row was simply a ZONE2 get volume in row. Haven't done 6k in awhile. Pace was slower than I wanted, but was what my body called for.

Was looking forward to the row thrusters workout, but while have to save that one as on my saved to do list for future good workouts.

M/45/5'8"/197
17:50 RX
Broke up the Thrusters for the bigger sets
3X7 3X6 3X5 2X6 5/4 6 3
Rest between sets felt way too long

21:40

2x22,5kg dumbells

16:51
25#

f/27/5’5/150
CrossFit AFK

Intermediate

21:24

Echo bike and not Row 21-18-15-9-6-3 cal
45kg barbell trusters
for time: 22’34”

Decided to do this one today. 
modded a little bit
intermediate option using a 12.5 lb weight 
finished in about 30 minutes. 

M/51/190

35#

13:55

Modified, untimed:
--

21-18-15-12-9-6-3 reps of

DB SDLHP @ 2x 10,5 kg
DB shoulder press @ 2x 10,5 kg
--
Peace.

M/37/6’/178#

13:12 with 40 lb. dumbbells

Deo gratias

40lbs DBs
12:22

13:55
used 40s 

M: 61
40# dbs 
14:57

Intermediate 
15:37

11:32 Rx

Was good until it wasn’t.  WOD was filthy for me.  Redlining from about halfway through round of 15 on.  

44M/5’11”/200
 15:03.  Split thrusters into two sets each round.  Around 1300 cal/hr pull.  Great wod.

Scaled as used the wod as a finisher after: 5x5 heavy front squat

Followed by 12 min EMOM
5 x bb thruster 50kg

17.5kg dbs 15:46

M/50-54
Intermediate
2nd WOD in a row
21:11

14-12-10-8-6-4-2
row cal
db thrusters (20 lb.)

13:20

17:45 Rxd

25lb dumbbell -19 min 

As rx'd, 15:34. 

Knew this one would be bad.  Steady on the row, about 1000-1100 cal/hr pace.  Broke thrusters 15-6 / 12-6 / 10-5 / 8-4, then unbroken.  Wanted to go unbroken on the set of 12, but that was where things were getting dark.  First two sets in 6 minutes (13 reps / min), and last 5 sets in 9 minutes (10 reps / min).  Not too bad of a fall-off in pace.

50m/5'10"/185

Intermediate
Scaled DB 10kg
20:18

Subbed row for x2 KB swing high pull and used same KB for single arm thrusters 

M/45/6'2"/200lbs

Intermediate

14:36

I did this one too.

I took the intermediate option with 10 kg dumbbells

It took me around 20 minutes. 

11:00

20lb dumbbells

Male, 35, 88kg
Scaling: 12.5kg db

Time: 12:13

18:21 Rx @94kgbw

20:12
Sub’d thrusters with 2TGUs/arm (53#KB) after each set.

M/5’11/192 lb
intermediate 35-lb db
17:31

Did the beginner option using 12.5 # dumbbells-9mins 35secs

Intermediate (scaled load)
21-18-15-12-9-6-3 reps in 19:01
Calorie row
Dumbbell thrusters, 25#

Intermediate 23:45

M 53/195/6’
Intermediate scale.
13:59.

14-12-10-8-6–4-2
echo bike cal
thrusters 20 lb dumbbells

10:31

16:15
5 seconds bike per calorie
50 lb DBs

21-18-15-12-9-6-3 reps in 21:29
Calorie row
Dumbbell thrusters, 35#

F/57/garagegym

Returning to CrossFit style workouts after doing a month of long distance rowing. I did the Concept2 holiday rowing challenge. From Thanksgiving day to Christmas Eve, row 200,000 meters. 

did the beginners scale with 15# dumbbells. Time was 13:23 

For time:
Alternate between DB Thrusters and Bike
21-18-15-12-9-6-3 reps 20lb DB Thrusters
15-13-11-8-6-4-2 Cal Bike Rounds
TT: 13:00

13:23. I had to use a 25 lb kettlebell. 

(Before the WOD) Deadlifted:
5x145
3x150
1x160
5x150
3x160
1x170

My Training on Tuesday, January 2 in the morning
For time:
21-18-15-12-9-6-3 reps For Time:
Calorie Row
Dumbbell Thrusters 35 lb
I completed the Workout in 29:30 minutes.
https://youtube.com/shorts/y7bqyiA2RcE

My Training on Tuesday, January 2 in the morning
For time:
21-18-15-12-9-6-3 reps For Time:
Calorie Row
Dumbbell Thrusters 35 lb
I completed the Workout in 29:30 minutes.
https://youtube.com/shorts/y7bqyiA2RcE

Rx’d:  14:57

Rx 💀
14:25

15:36 - Beginner

Subbed row for run distance

14:36 scaled!
Thrusters: 
21 @ 54lb
18, 15, 12, 9, 6, 3 @ 25 lb
Clean Pulls @ 45lb

And it still kicked my butt

16:46

Intermediate option:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters
♀ 20-lb dumbbells

13:50.32

14:37 RX man

53/m/70”/215.6
Intermediate with 20lb db
14:34

Intermediate option
 21-18-15-12-9-6-3  35lbs thrusters
28-24-20-16-12-8-4 sumo deadlift high pulls 44lbs KB

17:52

For time:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters


♂ 50-lb dumbbells


Time: 29:45

41f day 2
21-18-15-12-9-6-3
weight 5kg (11lbs) 
time 15:18

Intermediate (35# db). 15:05. I was empty before starting, so I feel good simply getting it done. 

RX / 31 years old/ 81kg

:16:07

RPE 9

After food Christmas... Hard... 

15:07 
44lbs DBs 

16.26
Intermediate 

Hunter & Olivia 

(Beginner)
 
Weight: 
Hunter - 40lb KBs
Olivia - 15lb KBs

Time: 
Hunter - 13:11
Olivia - 13:21

Did Intermediate version but had to scale down weight a bit. Did a horrible 15:10. It did feel  great 

Intermediate (35# DBs)
14:44

Gassed before I started today.  2 sets each for thrusters 21-12.  Kept C2 on drag 6, averaged 26-27 s/m.  Just gasping for air between stations and rounds today.

Intermediate Option

12:53

M/35/6’2”/210#

10:54 Rx’D (ouch!)

crossfit workout 2

21:26

tried with 22.5kg and don’t have the technique or strength and so went down to 8kg (all I had) and supplemented rows with sumo high pulls with 20kg.

Another hard workout!

Deadlift, w/245#
5-6-7-8 reps

Today’s workout, Rx rep scheme, with a 20 and a 4# DB in each hand. I need more DBs. 
14:15

61/5’8”/156

17:11, 35 DB’s. Tired today, not much in the tank…

Between RX and intermediate:
21-18-15-12-9-6-3
row cal
DB thrusters - 25# per hand 

14:05
thrusters in 2 sets for 21-12, unbroken 9-3

Scaled to
25# db's
16:11
m/53/175
I accidently did the set of 15 twice, so
21/18/15/15/9/6/3

Scaled to 35lb dumbbells for thrusters (intermediate)

12:58

did the first 8 thrusters at 50lbs then dropped 
I hate thrusters 

25lb dumbbells (weak/sore scapular area)
14:37
Thrusters in rds 12+ split at 2/3 + 1/3, rds 9- unbroken

12:00 Rx

M/49/6'2"/185#

Women's rx'd 
13:38

Scaled to 15kg dbs: 14:33

For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters
25- lbs thrusters 
16:58

12:13 finish time 
used 37.5 dumbbells 

16:47
barbell 95# thrusters 

Intermediate option
15:48

Morning and happy New Year fellow .com’ers! RXd at the Y this morning. 

16:48

All thrusters in two sets until the round of 9. Rows got way slower after a 1:10 start for the first round. Gasping for air at the end and got light headed. Don’t try this one on an empty stomach!

Rx 17:36

17:13 
it’s my 3rd day of CrossFit. 
holy fucking shit brothers 😆 gym seems so easy now 
did intermediate, first round of 21 with 14 kg, all the rest 12 kg, couldn’t handle
well can’t say it was fun but feeling of having it done pays off. 
have a nice one 

M/52/195/5’10”

12:42 not RX. 

Swapped alt 50# DB snatches for the thrusters. 

Intermediate option:
21-18-15-12-9-6-3 reps for time:
Instead of Calorie row I used Resistance band with PVC pipe
Dumbbell thrusters
♂ 35-lb dumbbells
Completed in 14 minutes 

Champions Club Scaling Notes

RANT
AAAAAAHHHHHHHHHHHH!!!!!!!

MAIN DECIS...

Dude, I can't write, I am so happy right now...

MAIN DECISION
Go to that place or don't go to that place?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

STAMINA SCALE

SPEED SCALE

COORDINATION AND FLEXIBILITY SCALE

ENDURANCE AND ACCURACY SCALE

AGILITY, BALANCE, STRENGTH, AND I'M JUST BETTER THAN YOUR ENTIRE TEAM SCALE

POWER SCALE

NEW TO CROSSFIT SCALE
Just do the thing. You'll be fine, or maybe not. But probably will. All links are w/f safe

GENERAL FEAR LEVEL: 9?

Globo wod: If you don't have a rower sub 28-24-20-16-12-8-4 sumo deadlift high pulls 35/45lb barbell or 15/20lb dumbbells. Dumbbell thrusters as Rxed.