6:48 RX
150# Rogue Pill
assault bike

M/41/5’9”/195#

Rx
9:55

Two months ago, I lost over $187,000 to an online crypto investment I did. After investing for a month, when it was time for withdrawal they started asking for more money, it was then I knew I had been defrauded. I did not waste any time, I went online to seek help on how to recover my money. I contacted (HACKWEST at WRITEME dot C o M), gave him all requested information, he swung into action and had my USDT recovered back to my crypto wallet. I promised to blow his trumpet, perhaps this 5 star review. 

32-23-14
Cal Row
9-6-3
DB Clean 70#s

Time 5:58

M / 93 kg / 31 y

Bar 135 lbs 9/6/3
Echo bike 21/15/9

T: 3:58 m

Rx   4:44

*With the 4:30pm Class at my Affiliate.

185 power clean
9:57

21-15-9 cal bike 
9-6-3 185# power clean
4:49
No sandbags in the commercial gym

165-lb cleans
— 5:19

5:05 preg scale
15-12-9 ea
med ball ground to shoulder ~23#
”hammer strength” AB cal

spicy!

7:38min

100lbs

21x15x9 Echo

12-9-6 assault bike
9-6-3 95# barbell power clean
5:26

8:40 Rx

M/38/6’/174#

21-15-9 calories C2 bike erg
9-6-3 power cleans 185-lb.

5:37

Deo gratias 

3:53

F/40/5'4"/151#

5K run 26:10

For time
15-12-9 cal row
9-6-3 sandbag ground to shoulder 100#
10:38

No sand bag or bike, subbed 100lbs Everlast heavy bag and rower. Same rep count for male Rx.

5:54

M-28/6’2”/210lbs

Used concept 2 rower and 150# sandbag

Time: 5:03

15-12-9
Calorie Row
9-6-3
70lb ground-to-shoulders

5:50
Rowed cals. 
155 PCs. 
M/37/195

3:56 rx.

Finally a workout with pure speed, power and fitness.  Not any kipping GHD situps to a 10 ft target.

6:24

went with 80kg barbell since heaviest SB was only 20kg

8:32 rx

Intermediate Option
50 Kg (110 lbs) Dball

5:22

51 years young. Garage gym in NE Ohio and member of CrossFit Linchpin since May 2018. 6:41 Rx

Time: 4:52
Row 21-15-9 cal
Power clean 9-6-3 60kg

5:55

Echo Bike / Power Cleans @ 135#

Legs still mangled from Monday.

Intermediate:
5:48

The first round on the air bike took just over a min but my legs are still trashed from Monday. As I do not have a 150lb sandbag and wanted to get away from the bar today, I elected to throw a 50lb sandbag from the ground, over a pull up bar behind me in the same rep scheme. This was slower, having to go get the bag each time but it was fun!
6:40

3:16
12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders
W: 35 lb 

M/56
21-15-9 Air cal
9-6-3 100#SB
8:41

Subbed/scaled
25-18-11 cal Assault Bike
9-6-3 Power Clean !25#
6:44

Took a long time to warm up and then stretch afterward, and surprised at my time since legs are still crushed.  Did 3 rounds after of DU practice and 2 PC + 2 PC&SJ with same 125#.  Nice WOD!

30/175/5”6

5:10 
60# sand bag 
RX bike cals 

5:08

For time:
21-15-9 Cal Echo Bike
9-6-3 Dumb Bell Power Cleans 35lb DBs. 
Should have done a much heavier weight. 

TT: 3:35

5:06

350-250-150m Run
9-6-3 PCL (135lbs)

Athlete 1
63” 171lb

Scaled

For Time

21-15-9 Cal Run
9-6-3 Power C&J @ 135lb

Score:
14:03

Scaled
21-15-9 cals Bike Trainer
3:25 total

18-12-6 ground to shoulder 80lb bag

10:42 total

Rx- 5:03

15-12-9 Assault bike
9-6-3 Power cleans (105)

7:47 just used what was available 

Mod: 
Stationary bike 15-12-9
Power cleans 9-6-3
115lbs

10:00

For time:

15-12-9
Calorie Echo bike
9-6-3
Ball ground-to-shoulders, 40kg

05:33

M / 5’7 / 21 / 194.6

*6 WEEK MURPH TRAINING - Week 3/6 - Workout : Run Day*

3 mile run +8lb vest 
Time to beat (29:16 - 4/27/24)
Time today (27:52 - 5/1/24)
GHD super mans 4x12-15 +25lb plate 

Rx’d
5:42

knew this strongman sandbag would come in handy one day

5:54 Assault Bike

Subbed/scaled to 30-20-15 cals on the rower and 75# power cleans
7:30
Good on the cardio, but not the stimulus y’all got on the echo bike. 
Then did 10 PCs at 85 and 95# to test my back. It’s getting there…frustratingly slow, but progress nonetheless. 

61/5’8”/157

Rxd
5:24

18-12-7 calorie ROW
9-6-3 power cleans @ 120lbs
5:45

Minor disaster at end rd.1: bar rolled smack into rower and knocked over everything in its path. Probably cost me like 30s+ to get the area back to "safe". Maybe I should have started over.

For time:
21-15-11
Calorie Assault bike
9-6-3 
Power Clean, 135#
7:39

M/48/6'2"/185#

AB cals 21-15-9 as rx'd, no sandbag so modified to 62# DxKB dead stop cleans 9-6-3 rep scheme as rx'd 
4:42

6:40 rx

6:47 Echo, #100 Punching Bag

Did Not want to do this wod my legs are still wrecked! 

Glad I did!

Coastie time to pull out the Old Punching Bag 😜

C2 rower calories: 27,18,11 -damper on 8
Used mine & husband's old sand filled weight vests & a medicine ball in a small duffle bag to mimic sandbag/ruck- ground to shoulders, 9, 6, 3 @ 70#

9:58
Another great one!

♀ 55-59

Beginner Track:
Time: 6:26
12-9-6 Burpees
7-5-3 Kettlebell Cleans @ 50lbs (each side, 14-10-6 total)

M38/220lb/99.7kg

21-15-9 
Air Bike
9-6-3 
C&J (185)
9’16”

15-12-9 assault bike 
9-6-3 power cleans 60kg (130#)
4:45

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders
♂ 50 lb

M 50/180cm/76kg

21-15-9 burpees
9-6-3 power cleans, 47kg

6:59

Scaled
21 15 9 burpees 
9 6 3 power cleans 145 lbs

rx (strict) 8 rd’s + 7 hspu

5:39 
Did the 21-15-9 echo bike cals my sandbag weighs between 100 and 110 pounds so I did 12-8-4 sandbags to shoulder

At the Y, no echo bike or sandbag, subs below to try and hit it RXd. 

32-23-14 rower cals
9-6-3 power cleans with 185lbs

Scaled
Schwill air bike
2 min/90 sec/1 min
9/6/3
100# sandbag to shoulder
9:26
m/54/175
That was just mean Rob!  Thanks!
cool wod.

150lbs (68kg) Barbell Power Cleans
Wattbike
6:03
awesome sprint, quads are on fire, seems like I got the scaling just right! 

M-42/178/77kg
Time: 5’ 07’’

SDHP (kb20kg)
32 - 23 - 14
POWER CLEAN (barbell 62kg)
9 - 6 - 3

Oh my God, I haven't been fit for three days
I have a weightlifting tournament and I have to take a break before my tournament. Please wish me luck

Globo wod: dumbbell sub dumbell cleans 50/70lbs dumbbells (Intermediate 35/50).  If you are using an assault bike add 4-3-2 calories.  C2 rower multiply calories by 1.5 and round up.   If that isn't an option do an equal number of burpees over the object for Cals on the bike.