38 RX

M/41/5’9”/195#

5, 5, 5, 3, 4
Rx’d

Intermediate, accidentally did toes-to-bar instead of KTEs

57

M/33/5'7"/215lbs

5Rds (2:00)
300m Row
V-Ups (15,10,10,0,0)
Rest (2:00)

Did this as a conditioning piece after doing Randy earlier. First row was strong, last ones had no more gas in tank. Abs started cramping after round 3. Hip felt ok, but noticeable. First time trying V-Ups.

M / 31 y / 93 kg
K2E =41 reps

60 yo w m 5’5” 137lbs

5 sets:
On a 2-minute clock:
1/2 mile Airdyne
Complete as many knees-to-elbows as possible in the remaining time.

Rest 2 minutes between sets.

Post reps to comments.

50

Modified with assault bike 90 sec
air squats ~14 a round 

22 weeks preg

M/38/6’/175#

Rx
1:31/13
1:37/10
1:34/11
1:36/9
1:34/9

Deo gratias

M/61/5'10/202
scaled 
sub run - 375m row
remaining time knee raises to chest 
1-12
2-10
3-8
4-7
5-8

5 sets:
On a 2-minute clock:
400-meter run
Complete as many knees-to-elbows as possible in the remaining time.
Rest 2 minutes between sets.
400+3K2E
400+3K2E
400+5K2E
400+6K2E
400+8K2E

37 / M / 5'9" / 140lbs

200m jog
K2E

7-8-7-7-7

Almost a check-the-box day since I still can't really run on my sprained foot/ankle.

M/34/6'3"/195
Rx: (treadmill) 6-7-10-14-16

500 metres on Airbike
Knees to elbows AMRAP 
2 minute rest
Repeat 5 times

13yr old daughter - 
Metres 500 (TIME) 1:11, 59, ? ,1:04, 1:01
Knees to elbows (REPS) 16, 20, 16, 17, 20 TOTAL REPS = 89

53yr old male - 
Metres 500 (TIME) 51, 45, 41, 43, 44
Knees to elbows (REPS) 16, 18, 15, 14, 20 TOTAL REPS = 83

Beginner option-5 sets of rowing 300 meters and knee raises(captains chair) in 2 minute segments. 94 reps.

52 reps with 1k on assaultbike 

17-15-12-1-14

5rds
30 cal Echo (4rds) 24 cal (1 rd)
Max K2E

Rx’d:  12, 13, 14, 12, 12 = 63 reps 

60 hanging knee raises

Intermediate on a treadmill
51 knees to elbows

Completed post 240409 at the Y. Air assault runner was not working so I subbed 400m rows. 

6-11-10-11-9 = 47

each row left me 23-30 seconds to move over to the bar and start K2E. Went way too slow the first round on those, the rest were quick focused efforts. 

Sub 10 calorie elliptical for run
knees to elbows 
18
19
17
18
17

89 total

m/42/170 lbs

72 Rx
12-15-14-17-14

My Training on Monday, April 8 at night
5 Sets:
On a 2-minute clock:
400-meter Run = 1:40 minutes
Complete as many Knees-to-Elbows as possible in the remaining time.
I completed 7, 8, 8, 8 and 8 reps = 39 reps.
https://youtu.be/AEhSSLdq8lc

Had to do this very late with little warm-up due to travel.

Intermediate (best measure with my phone)
15/14/13/12/12

That video helped with improving KTE cycling but I had to come off the bar more than I should as the left shoulder wasn’t happy with full overhead extension under load today.

Great job everyone!

Rx- 70 reps

14/14/14/14/14

New M 38/270/6’

Ran as far as I could for 1:40 and then 5 knees to elbows. Walked for the 2 min rest. Completed 5 rounds 

Rx
6,11,9,7,11
I messed up the first round and lost time. Ran in the neighborhood with some sore legs and abs.
M/30s/228lbs

Son(16)
I don't know about Rx for Mr.Knees2chest for half the reps
10,10,12,12,10

Family WO

Matt-48 (300m run + knees to elbows <5-5/5-4/5-5/16 ub-12/1)

Holly-73 (300m run + knees to elbows)

Sy-92 (300m run + v ups)

Calla-25 (300m run + v ups)

Mayes-50 (200m run + knee raises)

Beginner: 15,18,18,18,19. 1k run 5:19

m/67/5’10”/175

M 53/195/6’
5 rnds at 2:30 for the run and k2e with a 2 minute rest.  
9
12
12
13
13.

28YOM / 162.6CM/ 78.525KG
5 Rounds
20 lbs vest
8.5, 8.7, 9.0, 9.0, 9.0
Knees to elbow
10, 15, 18, 13, 15 = 71 reps

Rx’d, runs on the Trueform runner

Runs
1:35 - 1:32 - 1:33 - 1:34 - 1:38
Reps
12 - 14 - 12 - 13 - 10 = 61 total

M/43/59"/204

Working out from home so I used my Echelon bike instead of running. I could have gotten more k2e but my form is bad so I'm still learning to skip consistently. 

Bike time in sec for 400m
Sprint / K2E:
35 / 12
24 / 13
30 / 11
40 / 9
40 / 9 

Scaled
5 Rounds
2 Minutes:
240m run
Max Knee Raises
2 Minute Rest

Runs: 70-80 Seconds 
Knee Raise: 15-20

Athlete 1
63” 168lb

Rx’d

Score:
60 reps

5 sets:
On a 2-minute clock:
500-meter bike
Complete as many hanging knee raises as possible in the remaining time.
Rest 2 minutes between sets.

15-17-15-15-16

Ran on air runner... Didn't capture my run times as I flew off the runner and onto the rings for K2E.

K2E reps:
7/8/8/11/10

Def was sandbagging the first two runs 🙃

M-42/178cm/76kg
Rx:
1’31 10k2E
1’38 6 k2e
1’39 4 k2e
1’41 4 k2e
1’37 7 k2e

I am only 2 weeks post-op from a breast augmentation so I cannot run or hang from a bar (yet).   

 Below is my modification using what equipment and space was in our apartment gym.

0.5 mile AirDyne Bike Sprint + V-Ups

(Bike sprint took roughly 1:20-1:35 each set)

Reps completed each set 12,11, 11, 14, 12 :)

Rx 
3
7
2
0
0
Got all the runs done under 2:00 but the last 2 rounds didn’t have time to get knees to elbows done

200 meter run
13
17
18
14
14

300m run
K2E: 15-15-15-11-15 = 71

🤣💪

10 min stretching
1 Tabata ab mat sit-up with 3 kg DB
1 Tabata Superman with PVC pipe

WOD
5-14-10-11-9= TOTAL 49 K2E

Cooldown
60 KTB swing (16kg)

Trying to make my way back from a frustrating back strain. Missing too many good workouts. 

5 rounds, not for time but moving decently btwn exercises 
5 bench press, 125-125-130-130-130#
25 GHD sit-ups (actually 4x25, 1x15)
25 walking lunges 0-5-10-15-20# DBs

Pre Wod Squats and 35 min. Ruck/walk #45
Wod 
Ran 1:21 9
Skierg 500m 1:47 3
Echo 27cal. 1:12 11
Row 500m 1:48 3
Run no time 6 
Total 32
Post Wod 2.61 mile 23:06

Scaled to:

5 sets:
On a 2:20 clock (added :20 to account for time moving from treadmill to pull-up bar):
400-meter run
Complete as many hanging knee raises as possible in the remaining time.
Rest 2 minutes between sets.

12 - 17 - 17 - 15 - 16

On a treadmill
8, 9, 13, 13, 17 reps

M/28/245lbs
RX'd
24 Reps Total 

Subbed hollow rocks - 81 reps

Scaled
Misread the run distance. 😭 That’s what I get for looking at the WOD the night before and not doublechecking the morning of. 🙄 

200 m treadmill run on 3% incline 
Knees to chest 

23, 18, 20, 20, 20

M- 53/ 5'7 / 210 
Intermediate athlete 
scaled 300m.
7,8,7,6,7-34

Had to break up intervals cause I was doing it conventional gym: 

5 sets of 300 meter sprints(.20 miles) with .5 mile walk in between- kinda had to do hiit training style: 15min 1.25 miles total 

Then 5 sets of knees to elbows 
5, 4, 6, 5, 8

9, 8, 6, 6, 6.

On a treadmill. 

Friskis Parkmöllan. 

I was not able to kip.

RPE: 13

Next time I'll do this wod outside if possible. 

RX:
7-7-5-4-7
30

Beginner option
12-13-15-18-23 

300m rows
HKR: 16,17,18,18,16
Total Reps-85
F:57-59 y/o

Intermediate: 7, 8, 7, 7, 8.
Subbed 300m run for row instead.

Did 400m on first set PR
300m on the rest 
5
4
11
10
17

RX 93 reps

Run 300 mts
1:38 
8-5-10-12-12
 Total 47 reps

RX
19-17-17-15-17
85 total

run 200m 
1:35-1:40 on all runs 
knees to elbow unbroken 
10-14 
for total 72 reps

5 rounds 20 calorie assault bike followed by 10 knee to elbow 

@Chris, no music today, went to my local park. Runs were true CF runs - unruly terrain, never straight for very long, dogs, grandmas to avoid bumping into etc. 

1:25 - 8
1:3? - 7
1:33 - 6
1:37 - 6
1:40 - 6

I must say I really love the programming in 2024! 

Globo wod: subs for runs are 500m row or 27 calories assault or echo bike.  If you are using a conventional treadmill for runs use a slight incline.  Sub V-ups for knees to elbows if a pullup bar isn't available.

M/50-54 👨🏻‍🦳
Rx’d. Pace 4:17-4:10 /2 fast 4 me/
8+15+5+3+5
Total 36 reps. 

Champions Club Scaling Notes

RANT
Anyone within earshot for more than a few minutes will undoubtedly hear me bring up an obscure hip hop reference at any opportunity I can find, or otherwise just start rapping to myself the hundreds of verses from Eminem, Lupe, 3 Stacks, or Jay-Z that have been permanently stored in this concussed brain. And it is with that same enthusiasm for the art form that I get so frustrated with the current state of hip hop; mumble rap, trap drums... well, I guess I really can't give specific examples because I don't really follow the new stuff. But of course, hip hop always makes me eat my words because you never know when J. Freaking Cole will drop an unexpected album that makes me shut everything down and listen front to back twice in a row like I'm 17 again. How is this going to tie into CrossFit, you ask? Two ways (also a Lupe song). 

First, when I stopped playing music at the gym, is was only partially because of not wanting to pay the ASCAP bills, it was mainly because I wanted to showcase the voices that were already in there: my voice and our athletes voices needed to be projected with no distractions. But a surprise byproduct of taking music away was a new voice was exposed: our athletes' voice they use to talk to themselves. And man... we have unearthed some serious negativity that people were telling themselves that might have been covered up by A Tribe Called Quest or... uh... whatever those country fans listened to. Try taking out music for a week of workouts and take note what is going on in your head. Are you encouraging or discouraging yourself? How often do you blank out? Does your mind stay on task of wonder off? These workouts are so tough and designed specifically to make us fail, which means there is absolutely zero tolerance and no room for being negative towards yourself. You need every bit of help possible to make it through these things and it is good not to rely on a coach or a workout playlist for that.

Secondly, it's ironic that Cole dropped and this workout popped up; for all the criticism I have made about the WODs on here and the current state of CrossFit, this workout is fire. Simple, elegant, on beat, and deadly. Listen to yourself as you run: are you telling yourself that you need to pace? Because that is also saying you don't have trust in your fitness to recover? What was going on in your head when you came down from knees to elbows? Was it muscle or lung fatigue? Or mental fatigue? Was your grip really failing or were you just looking for the first excuse possible to come off the bar? For those willing and able, this could be an 8 or 9 if you talk yourself into it. Great workout design fellas!

SCALING QUESTIONS
See rant
Do I have the physical capacity to sprint 400 meters?
Do I have the strength and stamina (and flexibility) to make knees to elbows a conditioning exercise?
Am I willing to go intense enough to earn a 2 minute rest?
Is Kendrick going to respond back to Cole?
Am I experienced enough to have a time cap on the knees to elbows?
If I'm scaling, do I want to preserve the movements and lower the ROM or pick two different movements I can do at full intensity?

NEW TO CROSSFIT SCALE
5 rounds for time of:
20 kipping knees to elbows
Run 400 meters