남(m)/46/171cm/94kg/230502/
Complete 9 rounds for time, consisting of:
3 rounds of:
Bike 500 meters
15 shoulder presses at ½ body weight=>47.5kg
Then, 3 rounds of:
Bike 500 meters
12 shoulder presses at ½ body weight=>47.5kg
Then, 3 rounds of:
Bike 500 meters
9 shoulder presses at ½ body weight=>47.5kg
Post time to comments./
35분 04초/
화요일 저녁 첫번째와드

CFWUx2 20kg*10*2sp 30kg*6*2sp
31:19
35kg sp

22:51 RX at 100#

M/38/5’9”/195#

subbed 25# dumbbells, and 5 pull-ups for bike

15:08

22:22 @m/c 3%/16-15kph and 37.5kg (83kg bw). Shoulder recovering. Everything but run broken.

42% of body weight at 75#

19:15

35:54 Rx’d 
105 lbs. bar

35:24 rx

30:19
200 m run 
95# slight bounce on sets of 12 and 9

31:18 rx+ 90lb. Barbell with fat grips for more ROM(bar to chest). Biked a 500m loop around my block and through the alley the hard way each time. (Clockwise) Single speed bike and the short hill was tough until the last couple rounds when it got easier for some reason. Contending with some traffic here and there. Broke each set into 3 descending mini sets. 6-5-4/5-4-3/4-3-2 (except I did 3-3-3 on the last one). Out of breath a lot but still pretty fun! First time I can recall lifting in a helmet! 

180/41/69”

18:44 rx’d (40 kg)

modified to every 2 minutes for 9 rounds:
1 minute standing spin bike (no monitor)
15 push-ups

13:37. C2 Bike 50# press

5’9/170/39M

Definitely could have gone heavier but shoulder felt a little wonky

M/47/5’7”/180
35# dumbbells 
RX bike
23:49

90# Press

23:12

M/34/6'/175#

24:37 at 85 lb.; bike around neighborhood 

Connor 21:22 95#

Sheri 29:00 65#

Completed in...well my phone reset my timer...looked at the clock starting the last round at 18:00 something. So guessing around 20:00 to completion. “Oh I love technology...but not as much as you, you see...“

20:47 as Rx’d. Echo bike 0.31 miles & 95# barbell. 

116 degrees outside. Garage was hot. 

24:20
250m row
100lb shoulder presses

Echo bike 0.31 miles
80 lb press

16:15

M/49/5 10”/170lb

200m run instead of bike.

1/2 BW: 105#

34:46.

safe to say I probably should’ve gone 40% BW instead.

BW 68kg
24’47” RX(34kg)

Male Rx
33 y.o.
5'10"
81.3kg BW

17:10 @41kg barbell. XEBEX bike.

Chikara CrossFit

🇰🇷 M/46/93kg
☆ 17:58 (102-lbs)
CFHIM - MAKING PEOPLE BETTER

33 / M / 5'9" / 137lbs

Walking lunges x50, 25lb dumbbells shoulder presses:

2 rounds of 15
2 rounds of 12

24:26

Too many lunges per round...

33:00 w/ 85 lbs.
I measured out a cool 1/3 mile trail for the mountain bike.

13 cals on assault bike for 500m
95lb 
25:47

Bike
65 lbs strict press
17:25

19:31, 100# press, 13 cal assault bike = 500m

F 53/114#
0.5mi run warm up
Subbed 400m run, 55# PP
32 min paced myself for high volume 
0.25mi run cool down

19:33 250m row, 45# bar.

17:30 rx  33 kg

ROW
45:45 @39KG

I put a miniacal spin on this one...
Assault Bike
Every 2 minutes for 20 mins
10 cals on bike
#22 slamballs for remainder of time
30,30,30,30,28,27,34, 32,30
2 minute rest
Every 2 minutes for 20 mins
200 meter run
#40 KB swings for remainder of time
27,27,27,27,27,27,28,29,27,26
2 minute rest
Every 2 minutes for 20 mins
10 Cals on rower
burpees for remainder of time
18,16,16,16,15,15,14,13,11

Totals
  Slamballs    299 reps
   KB Swings  245 reps
   Burpees     148 reps

SATURDAY
200815
Workout of the Day
Complete 9 rounds for time, consisting of:

3 rounds of:
50 Double-unders
15 DB shoulder presses (35lb)
Then, 3 rounds of:
50 Double-unders
12 DB shoulder presses (35lb)
Then, 3 rounds of:
50 Double-unders
9 DB shoulder presses (35lb)
-----------------------------------------
15:41:78 min

M/34/6’/220
went for rx. Partner opted working out, so swapped assault bike for c2 rower 250m. Got through third round, rowed fourth, got to the bar for presses and stood there and stared at it. Threw a temper tantrum. Packed up. DNC. Fml

@170 lbs

Used dumbbells the first 10 of each set was done at with 35 lb dumbbells the rest with 45 lb dumbbells so the last three sets were only with 35 lb dumbbells

Had a long ride this morning so subbed 250 m rows for the 500 m rides

23:40

Needed me some good shoulder work

Scaled
9 round of 50 double unders
Then 15/15/15/12/12/12/9/9/9 35lb dumbbell press

19:27

18-speed bicycle (heaviest gear)
40 lbs

24:14

Rx 14:52 (95lbs) 

35/195/5’9/M

M/41/140lbs

RX - 15:38  (Assault Bike, 70lb)

M/39/111kg
3 rounds
Run 200m
15 shouder press 40kg
3 rounds
Run 200m
12 shoulder press 40kg
3 rounds
Run 200m
9 shoulder press 40kg
17'50"

M/24/5'8"/160lb
CrossFit AFK

31:48 - Rx (80-lb. presses, echo bike)

Assault Bike 500 M
95 lb 
19:54 

would for sure go at this one again, loved the pump

Echo bike/95#
33:22, shoulders are a mess

Subs:
200m run for 500m bike
2 x45# DBs for presses (more like push press) 53% bw 

15:10

16:54
200m run
35# dbs (42% bw)

Rx 34:52
500m bike outside
90lb shoulder press 
body weight approx 175lbs 

23:26 Rx

100# SP
Assualt Bike 

As rx'd, 22:49.

Used 95# for press. Out and back on the mountain bike, maybe a little further than 500m. Presses were two sets for each round, except rounds 2 and 3 (3 sets) and 9 (unbroken). Knew the shoulders would get tired, but legs were pretty smoked on the bike portion too.

47m/5'10"/185

27:41
subbed 500 meter row for bike
80 lb press 
M/42/5’8”/160

16:33 Rx (100-lb press)
m/52/5'11"/200#	

200m run
30lb dumbbells (40% BW)

11:31

First proper WOD in years. Modified the bike with a 250m run. Barbell was 95#. Just over 30 minutes. 

23:38

80 lbs

🇰🇷 National Liberation Day 🇰🇷

200815 토 ​남/46세/93kg

"🇰🇷제 75주년 광복절 기념 WOD 815🇰🇷"

8 rounds For time
15 Kettelbell swings (24kg / 16kg)
15 burpees 
15 plate overhead walking lunge (45lb / 25lb)

☆ 24:39 (160815) 27:54 (190815) 25:03 (200815)

Echo Bike & Presses at 75lb (50% of body weight)
Chose to break up Press into small sets early.
I chose to bike at moderate pace first few round,increased pace as numbers of rounds increased and number of press decreased.
My focus was to complete all Press reps at listed weight.
Your shoulders will feel fried.
Time 39:22

24:30 Rx. Road bike and 95# barbell.
shoulders were cooked!

23:18

Modified bike to run 200 meters 
presses at 45% body weight 65#
18:54

Jackie:
modified bike to row 250 meters
presses at 35#
20:46

29:04 rx (100#)

20:12 
Started Rx (60#) but dropped the weight to 45# (37% BW) when my form started getting bad

Complete 9 rounds for time, consisting of:
3 rounds of:
Bike 500 meters
15 shoulder presses at ½ body weight 100 lbs
Then, 3 rounds of:
Bike 500 meters
12 shoulder presses at ½ body weight 100 lbs
Then, 3 rounds of:
Bike 500 meters
9 shoulder presses at ½ body weight 100 lbs
31:01

75lbs bar (Rx) with sub 15 calories on elliptical trainer (about 95 seconds) = 500m on bicycle

26:35

I could not do any presses unbroken. All were in 2 sets except 2nd round of 12 in 3 sets.

42:53 Rx

BikeErg
Strict shoulder press at 41kg

27:53 Rx

Warm up: 400m row, 4 min Tabata scales, 5 min Tabata alternating hollow body hold/Superman hold. 10 reps front arm raises  5# alternating arms, 10 reps side arm raises 5# alt. arms, 10 reps OH arm raises 5# alt. arms.

Workout: 9 rounds in 30:34. Assault bike for 11-12 calories for each bike interval (100 calories total). Shoulder presses: 15@ 35#, 40, 45. 12@ 45, 50, 55. 9@ 55, 55, 55. Focused on form and keeping a straight line.

warm up:
4 sets
1 min c2 bike 90-100 rpm damper 1
8/8 single arm press @15kg 
8 strict pull up

workout:
Used c2 bike erg. Did rounds 1-3 on damper 4, then 4-6 on damper 5 and 7-9 on damper 6
43 kg barbell
time: 17:13

Rx’d(?) with road bike and 85# barbell 

27:31

Did it at hôtel gym with bike erg not properly set up (more than 3mn to do 500m !). Completed 4 sets + 300m in 20mn with 40kg barbell 

15:34
Scaled/subbed
100 single-unders for the bikes
Feet elevated pike push-ups for the presses
43/1.78m/75kg

M/45/6'2"/185#

Scaled/modified to 35# DxKB shoulder presses the rest as rx'd
17:43 

WOD ANALYSIS

Coaching notes:

Modality: This WOD is a couplet modality that combines a low distance bike from metcon modality with a moderate weightlifting movement at high rounds. 

Purpose: The main focus in this WOD is to challenge the muscle fatigue. There are 12 rounds that just 3 reps of shoulder press decrease after each 3 rounds! it is a scary WOD. Moreover, the 500 m all-out cycling is challenge and improves the lactate tolerance threshold. 

Time to perform: This high volume WOD takes about ≈ 12 min, so if the athletes perform this WOD longer than it, trainer can scale it. Advanced athletes can do it under 10 min. 

Running a class: Trainers have ≈ 48 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Note: This WOD set in 12 rounds. Overall, athletes should perform 6 km sprint bike and 108 reps of shoulder press.

Physiology (GPP): Cardiorespiratory endurance, strength, stamina and speed play the major role in this exercise. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this WOD.

Anatomy:
Bike: Quadriceps, Glutes, Hamstrings, Gastrocnemius, Soleus.
Shoulder press: Trapezius (upper fibers), Anterior & middle deltoid, Triceps.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 7 min
Specific warm-up for bike: ≈ 4 min
Specific warm-up for shoulder press: ≈ 6 min
WOD: ≈ 12 min
Cool-down: ≈ 15 min

Additional time: It remains ≈ 13 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

：17'47''.(38KG)
https://youtu.be/I5nfl-RWr8M

Champions Club Scaling Notes

RANT
This is one of those workouts that you need to know your audience for. Usually the simpler the format the better, and this one takes a little more thinking/remembering/checking the board than most. Doing an AMRAP in 20 of bike and set number of presses is simpler, even though it might not get the exact same stimulus - especially for intensity. Also, you'll need to make a decision on bike vs. run. A decision to stay on the bike is going to be probably based on wanting to get pure conditioning and less technique/skill transfer (learning the Pose Method for the Bike is an absolute game-changer, though), while running obviously has more of a practical use for sports.

WHAT ABOUT THE MOVEMENTS
Bike - locomotion, hip flexion, global flexion, additional points of support, balance (assuming this is an actual bicycle)
Strict press - pushing, overhead, external load, strength more than skill

WHAT ABOUT THE FORMAT
Keep the conditioning piece constant throughout - meaning a max effort is probably not expected. Then trying to get as much stamina as possible in overhead pressing without losing the intensity.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
12 strict press (slow)

CONSISTENCY SCALE
3 rounds
Bike 1,500 meters
35 strict press

INTENSITY SCALE
As listed, just rest 3 minutes between each of the 3 couplets

MY STUFF
17:22, subbed 200m run for bike, and flipped between strict hspu (1-3 sub) and strict press. Shoulders were french toast by the third triplet

GENERAL FEAR LEVEL: 6