15:35 - 60 cal on rower each time, 95/115/135 lbs. 

24:20
Beginner+
75 cals skierg 🎿 
Barbell - 75/95/115 lbs

20:00 intermediate

M/33/5'7"/217lbs

60 Row Cal (9:00/2K) ~ (2:15/500m)
21 PushJerk 95lbs
60 Row Cal (9:05/2K)
15 PushJerk 115lbs
60 Row Cal (9:05/2K)
9 PushJerk 135lbs

Did this one untimed on accident. Went moderately hard on the pulls but not hard and not near redline. Just took today as some volume rowing.

M/50-54 🎅🏻
Intermediate
6:32
7:07
6:07
TT->19:46

Rx’d
95/125/155
28:22 including weight changes. 

34/F/165#

def couldn't do the Rx weight if the goal was to not break into more than 3 sets so I scaled it down. Intermediate option seemed too low, so I just picked weight that I thought would be challenging enough. Rower is busted and doesn't count cals so I just did for time:

2:30 row
21 reps @ 75
2:30 row
15 reps @ 95
2:30 row
9 reps @ 115 

15:59 total 

M/38/6’/177#

For time:
75 calorie row
21 push jerks
75calorie row
15 push jerks
75 calorie row
9 push jerks
*115/155/185 lb

21:16
(Rows between 4:40 and 4:50 each. PJs 17+4, 10+5, 5+2+2)

Deo gratias

45cal
25-30-35kg
15:53

11:13

Super scaled for time purposes/ rest day
30 cals each rd
95
115
135

115/165/185
26:47

Rx 36:30

Shoulders a bit tight for this one made the heavy jerks tough. Jerk from rack but ditched twice to the floor at 225lbs which extended the time quite a bit to clean and jerk. Great fun workout though

M/61/6’2”/188#
Intermediate rx
19:25

20:00 
60-calorie row
21 push jerks, 95#
60-calorie row
15 push jerks, 125#
60-calorie row
9 push jerks, 155#

25.17 45#

M / 93 kg / 30 y
For time:
75-calorie row
21 push jerks 60 kg
75-calorie row
15 push jerks 80 kg
75-calorie row
9 push jerks 90kg

T: 23;43 m

17:07
Scaled: 45kg and 60cals x 3

Rx on the row
intermediate for weight
20 minutes

Intermediate scale 16:20

20:18
5:00 bike, level 7, 80 rpm
115/135/155

60 cal row
21 jerks 67lb
60 cal row
15 jerks
60 cal row
9 jerks
20:20

Had to go intermediate. Those are some heavy loads. 

16:03. 

one bar, added the weight after the rows each time. All push jerks unbroken. Rows around 3:30 +\-10s. 

Scaled to women’s Rx (both calories and loads), 16:38.

Pretty consistent pace on the rows, around 1:55 pace, a bit slower on the last one.  Jerks from the floor, 3 separate bars, unbroken reps.  Tough but fun.

50m/5'10"/185

Completed on 210121

Rx Cals and Reps, scaled weight to 65-85-105#
20:05

Elbows weren't going to take any more weight than that today.

Beginner option 14:40

tiempos de ronda
R1 | 04:05 |  
R2 | 06:21 | +136 s 
R3 | 06:23 | +2 s 
Ø 05:36 
Tiempo restante: 00:02 = 16:521
For time:
75-SDHP 45 LBS KETTLEBELL 
21 push jerks
75-SDHP 45 LBS KETTLEBELL
15 push jerks 
75-SDHP 45 LBS KETTLEBELL
9 push jerks

♂ 45/65/95 lb

Rx’d row (75 cals) with Intermediate+ weight (135-155-185#)

20:23

M 53/195/6’
Scaled weight to intermediate.
17:44.

On a treadmill, 800 m
30, 40, 50 lbs DBs

14:59

RX’d 30:39

RX
21:08

scaled push jerks to dumbbells (2x25lbs/35lbs/55lbs)
75 cal rows were 4:20 - 4:40
16:56

Intermediate:  16:30

Did beginner option: 30 cal row total time for 3 sessions: 9min 20sec. Did the 21, 15, and 9 push jerks(30#): total time for the 3 sessions: 4 mins.

Rx
Rows took about 3min each round. PJs from the rack were in 2 sets for the first 2 rounds. Entered the last set of PJs at 14:11...then it took the remainder of the time to complete at 225lbs.

17:25

Intermediate: 16:38

fist and second round were 2 sets and third was unbroken.

enjoyed this one

Intermediate 14:10

M 48 / 174 com / 83 kg

22:58 Min, Intermediate (60 cal row and 40-50-60 kg)

Held the row at 04:20, 04:35 and 04:34. Broke the push jerks as planned, but rest time im between could have been shorter. But a fun one for 09:30pm. 

Scaled to men's intermediate--except I did push presses--oops.
60 cal row
95/115/135
rows were 
5:23/5:27/5:37 
23:36
m/53/175

24:39 that got rough on the 225lb

23:16 

Used mens RX cals on the rower and womens RX weights for the barbell. Modified to a push press since my cycling on the jerk needs work. Held each row right around 5:30 (2:12.7 pace), next time out I would try to go a few beats faster. 

53/M/70”/211.8lbs

RX Row 4:54/4:51/4:43
80/100/120lbs for PJs
23:48

20 Min AMCAP
10 min of bike 20 second sprint then rest 30 sec
Cals 11. 9, 9, 8, 8, 7, 8, 7, 7, 7 
10 min of row 20 second sprint then rest 30 sec
Cals 6, 6, 6, 6, 6, 6, 6, 6, 6, 8

14’19
Only got 1 dumbbell of 15kgs so scaled in 1DB sdhp. 60-21-60-15-60-9, 30 each arm.

10 minutes 52 seconds. Did the beginner but used 60 lbs 

Intermediate
45 cal echo bike
95-115-135

20:25

M- 52 / 5'7 / 210 
Intermediate 
no rower so 60 sdhp/45#
push jerks- 95#,115#,135#
16:49

Beginner option 17:46

27:38 

75 cal row
21×95# push-jerk
75 cal row
15×115# pj
75 cal row
9×135# pj

Beginner option 17:29

22:34 Rx. 
Took these from the ground. First set UB/10+5/5+4

Working around bruised/strained ribs, so
61 cal row (1030ish meters, 4:35)
21 back squats, 84#
61 cal row (1040ism meters, 4:40)
15 back squats, 135#
61 cal row (1040ish meters, 4:45)
9 back squats, 161#
Forgot to start my stopwatch, but probably ~17ish minutes.

61/5’8”/156

M/49/6'2"/185#

Rows as rx'd, scaled/modified PJ's off of women's rx'd weights to DxKB 35#(21)/44#(15)/53#(9)
16:02

18:02

75/95/105 

Rx row, weight Intermediate scale
20:23
I wasted a lot of time having to make wardrobe adjustments due to cold. 

Intermediate option
with 45 cal Echo bike
♂ 95/115/135 lb barbell

for time 17’14”

27:40, scaled down to 115/135/155lb

Globo wod: If you don't have a rower sub 45/60 calories assault or echo bike,  or 500m runs.  Dumbbells sub dumbbell push jerks (women 35/45/55lbs, men 50/65/80 lbs).   If you don't have heavy dumbbells for those sets sub kipping handstand pushups, with the final set at a deficit.   Intermediate 20/30/40, 35/45/50lb dumbbells.

Push jerk from rack or cleans? 

Scaled to 115/135/155 lbs
row as prescribed 
23:55

Chris, assuming you ask a serious question: if Jeff and Laura raced to 75 calories, who would win? And at what count would the 2nd place finisher be? Does HQ providing approximate time frames for todays rowing portion not suggest relative intensity to say "Rx?"

Second time in a few weeks you've spoken up on  HQ providing Guys/Gals Rx. Wondering what your suggestion might be.

Did a scaled version of the workout with a 60 cal row and a weight of 40kg (21)/40kg (15)/50kg (9).

Finished in 40:21.46

Rows were done within the 5:30 time cap but I guess I underestimated the time it took to do the push jerks.

Kept the push jerks to sets of 3 each round (7/5/3)

Champions Club Scaling Notes

RANT
I have a difficult time seeing the logic behind different monostructural prescriptions for guys and girls. Anyone want to help me out there?

MAIN DECISION
Do I want to emphasize either the strength or monostructural piece, or just go for best overall time?

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
													x
HEAVY

STRENGTH SCALE
Max effort push jerk, then hit a hard 2k row for time

INTENSITY SCALE
Rest as needed in between each station, go as hard as you can.

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Row
Push jerk (empty bar)
*pick your reps/distance for each, ideally the most you can do in one set without your form breaking down

GENERAL FEAR LEVEL: 7?