18:34 RX

22:55 Scaled (35# DB's)

CFWUx2
44:49

23:00

I'm confused, is it saying Diary might fight Diabetes or increase your chance of getting Diabetes

24:52, rx

AMRAP 20, used 35# dbs, and subbed 14 2-arm rows & 400m run

3 1/3 rounds

About 30mins in a gym on holiday. Usually workout in garage. Scaled 16kg dbs. R1,5 row but R2,3,4 elliptical and bike. Elliptical took about 8 mins to do 500m. 

27:40

First round was RX and last four rounds were with 35# db. 
22:55

23:03 rx
First round in 3:30, first 2 rounds of bench press unbroken, then 13/8, and then 8/7/6 for the last 2...DBs never felt heavy but arms felt dead so press slowed down. Also pretty gassed after each 500m. Very hard to start doing DB rows after rowing even though they were not hard. Rows 2;00.7, 2;01.7, 1:59.3, 2:01.7, 1:51.4

Felt better than usual today, surprised my time was so slow. 

40/190/5’9”

As rx'd, 21:46.

Had to squeeze this one in this morning.  A bit tougher than expected.  The DB bench really added up - unbroken in first round, then 14-7 rest of the way.  Unbroken DB row.  Rows at about 1:50-1:55 each.

46m/5'10"/180

47, 5’8”

25:36 rx 

19:41

25:23 Rx’d+. Used 65# DBs. Only have 1-50# DB

20:24

24:30
No rower. Used SDHP’s. 

M/41/6’/260lbs
22:07 rx 

My first WOD from the main site, and first comment. 

M48/170
Dotcomscaled
35lb Kelly's
200 running skips in place of row
20:22

32:30 rX

21:15 scaled bench with 10 kg db and row with 20 kg 

20:38 Rx’d 

27:21 Rx

16 minutes. But I did 10 burpees instead of rows. 
40lb dumbells. 
Killed my chest. Awesome workout. 

57 / 168

40# dumbbells (shoulder replacement - all I dare to use)

16:42

31:57

M/57/6'2"/177
Women’s weight @35#
19:13

22:37 rx

18:26 - scaled to 4 rds of 35# rows & BP, sub .25 mile on bike for rows

28:39 rx'd male.  Only issue is that the rower is 15 sec away at the gym

M/6’3”/200
25:32 RX

29:14 Rx

In later rounds had to break the bench presses a little too often. Probably should have used 45lb dumbbells. 

Scaled to 20kg dumbells, subbed for 400m runs.
21:05

23:24 rx

3 rds for time
50lbs
7-7-21
500m row
22:15

19:31 RX

5 rounds for time of:

7 left-arm dumbbell rows
7 right-arm dumbbell rows
21 dumbbell bench presses
500-m row

Men: 50-lb. dumbbells

23:15

RX Women 35# and row time 30:47
Bench sucked slow 10-11 path not good either

3 rounds aprox 20:36
Unbroken 
15# dbells

17:21Rx
Male 43/265

21:18 RX 
M/165

25:30, with 53Ibs kettlebell for the DB rows and 110Ibs benchpress instead of DB 

23:57
Me-50 , 225 6’1”

24:56. Used 60 DB for rows. 

18:11
35#

21:01 Rx

M/57/6’2”/176
19:17
35# press  laying on floor. Probably should have done 40 or 45 instead.
1:57 avg row rate @ 130 drag factor

19:59

Subbed 400m run for row.  Rest RX.

Feel like I haven’t been doing enough running lately and sun was out today!

M/6/190/51

35# dumbbells in 23:00 with a 3:00 minute break as my daughter blew up my phone so I answered thinking it was an emergency which it was not...

19:30 45#. I don’t have 50# dumbbells in my garage gym. Held at most 1:58 on each row!! 

21: 19 :48 rx

25:17.83 RX
first CF workout since September last year so I feel pretty good with results.

18:14
As Rx’ed

31:25
20 lb rows
2 15 lb db bench press

25:16 #30

My workout had the lifting movements but my husband actually wanted me to workout with him today 😳 so did his instead. 

Incline Bench Press: 10-65/ 10-65/ 6-70/ 6-70#
Flat Bench Press 20# DBs: Alt. Arms: 10/10/10/10 each arm 
Pull-ups (max reps): 10/8/5/5
K2E: 10/10/10/10
Prone Rows 20# DBs: 10/10/8/8
“W” Press 20# DBs: 12/12/10/10
Prone Hammer Curls 15# DBs: 12/12/12/12
Skull Crushers 15# DBs: 15/15
Single arm Bent over Rows 35# DB: 10/10/10/10 ea arm

M/53/210

24:30
A lot of time wasted resetting the rower. 

Rows with 45# DB, bench with 35 and 38# DBs
400m runs

28:20
All lifts unbroken.  Shows how slow my runs were.

26:20

25:13, 40-lb DB's

27:15 w/1.5pd kbs 

22:44min
@25kg

M/23/5’7”/187
25:39 Rx

23:45
35lb DBS

Shared rower
32:04
35 lbs

Single unders while partner completed row.

D 15 lbs
32:00

23:25 Rx 
Swole sesh. 
Focused on holding that dumbbell in the up position on the rows for half a sec. Had to break the presses into 2 sets. Held the dumbbells at a 45* Tried to row about 5-6 seconds faster than my 5k pace. 

Feeling so strong with HQ lately. Anyone says that they miss the intensity is not hitting the rows hard enough. Thats a hell of a machine and I feel as a coach we need to know more about it. 

22:58. RX
That was tough

M/59/6’2”/230

Adjusted this a little bit to get the upper back involved slightly differently. I love farmers carry’s and bench press combined together because the carries force you to pull your shoulder blades down and in like you set it for a bench press. 

5rft 
75m farmers carry 53#kb
10 Right arm rows 45lbs
10 left arm rows  45 lbs 
15 bench press 115. (Wanted to cut the reps down a little because my pecs are still tight from the dips last week)

14:43. 

Squats after because it was nice out and I had time. Garage doors open for fitness is the best time of the year. 

23:33.. nonstop.. 80 lb dumbbells 

Did the WOD without concept2 rower. Dumbbells 22,5kg and 680m run for 5 rounds. Time 40min and 30sec. Good for a person with morbid obesity. RX-worthy or not?

5 rounds in 19:47 of:
7 left-arm dumbbell rows, 35#
7 right-arm dumbbell rows, 35#
21 dumbbell bench presses, 35#
250-m row

M/22/93kg 
13:57

36:12 with #45 dB 

27:35 Rx

I retested my clean and jerk before the workout. Failed the jerk at 285lbs again.

34:30 Rx

21:20

45-lb. dumbbells for the bench presses and 55-lb. dumbbells for the dumbbell rows

1:55 split on the rows

M/48/193cm/94kg

20:51 Rx 

M/31/5’9/175

21:03 Rx

19:34
4 rds

36lbs DBS; 20cal elliptical for 500m row
20:18

19:43

27:38 40# DB

M/44/6'2"/185#

Rx'd 
23:26

22.17, 20 kg dbs

20:29 rx 

25:36 (55lbs DBs)

21:05 Rx

27:10 RX

15:24 rx. Good stuff!

M/6-3/218lbs

F/44
25#
25:12

25:50 for 5 rounds: 7 DB row each arm at 35#, 21 DB bench press with two 25# DB, 400 m treadmill run at an incline. (First round of DB bench press I completed 7 reps with two 35# DB, 7 reps with two 30# DB, then scaled to two 25# DB for all remaining reps and rounds of bench presses.)

16:49 rx’d 
This is my first CrossFit workout in a year or so after leaving powerlifting and I think it was a perfect tester with simple movement. 
28/M/200lbs

M/40/169cm/107Kg

25:45 rx’d 

Thank you for the excellent post. I‘d propose to put in some ideas on specific  instructions for foot work. E.g. tibialis posterior training as a base for proper lifting. L

20:14 rx

Champions Club Scaling Notes

RANT: 
Just a Workout here, meaning strength is a priority but not a total For Quality day.

I SHOULD TRY THIS RX’D IF:  you have a pulse and a rowing machine

ORGANIC SCALES:
Strength —  as is works pretty well as long as form does not break down
Stamina — max reps at both movements for 5 rounds (Lynne-style) then 2,500m row
Endurance — max effort on row and scale weight to be something unbroken
Flexibility — hang out at end ranges

NEUROLOGICAL SCALES:
Coordination — switch running for rowing and do a quick set of Pose drills before each run
Accuracy — hit the same 500 split on the rower
Agility — again, run sub for row, but do change-of-direction stuff
Balance — dumbbell rows should be standing

GROUP VERSION:  make the reps for dumbbell row match the difficulty of the weight available. Also I like to sub one arm ring row because it’s infinitely scalable and opens up more dumbbells, and dumbbell floor press instead of bench because of lack of benches (also adjust numbers if needed). And run for row, of course.

WARMUP:
3-point plank — keeping square to the ground should translate to dumbbell or ring rows if you treat them that way
Jump rope — always
Push-up — bench press
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  5. Having to do 5 rounds will catch up, and if you hit the row really hard then bump it up,

17:30 rx 

Coaches, a question:  do you teach one-arm DB rows stabilizing w/ the off arm and one leg propped on a bench, or just bending over and using the core to stabilize?  In the old days, I did the former; but since starting CF and its emphasis on core stability and strength, I've done the latter.

I like the movement combinations here, good stuff. Here are some thoughts on the workout:
Single-arm dumbbell row: I consider the volume to be low and load to be on the lighter side. This movement will present the least amount of difficulty for most of my athletes. My first thought on increasing difficulty is slowing down the tempo of each rep and requiring a very static torso position that is parallel to the ground. With my more advanced athletes, this might present an opportunity to increase load a bit. Keep in mind, this movement will have an effect on the bench press, so be careful with increasing load. As far as scaling goes, I will have my athletes reduce the load to complete 7 reps consecutively, on each arm, for each round.

Dumbbell Bench Press: I consider the loading prescription to be moderate and the volume to be relatively high. The difficulty can potentially increase due to the one-arm dumbbell rows. That being said, I will likely reduce load and/or reps if the athlete will need to take more than 2 short breaks on the first round. The goal is to not take more than 2-3 short breaks on any given round.

Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 500 meters in over 2:30, I will consider reducing the distance each round or have them row for a 2:30 duration each round.

Globo scale: if you do not have a rower, run 400m per round ( track, outside or treadmill with slight incline).   If you do not have dumbbells (garage gym folks), sub a barbell 115/80lbs.  Otherwise most should be able to do as Rxed (or with the running sub), even those in hotel gyms.