CFWUx2 10"45*2 10*95*2 10*135
40:15
146lb DLs

21:49 (rx solo version)
DL: 14-13-13-10
Thr: 15-10
Pushups: 10-10-then 5s
Pullups: 10-9-6
WB: 15-20-15
M/53/175/5'11"

RX 1/2 solo 29:40 155lb deadlift

M/31/6'/195#

Subbed some RX sets into solo limited equipment WOD

42:43

subbed:

800m run
20 deadlifts, 35# dbs
20 thrusters, 35# dbs
600m run
20 pull-ups
20 push-ups on dip machine
400m run
20 KTEs
20 thrusters, 20# dbs

20:17

with Nui Akkara. F/48/5'6"/52kg
38:45 mins
Nui 95/45/TRX row/6lbs WB
Paul RX'd M/49/5'7"/150lbs.

26:12 (1/2 reps and meters) 180lb. nonstop dropped single deadlifts. Thrusters broken 8-7-6-4, pushups 10-5-5-5-5-4-4-4-4-4, pull-ups 8-8-5-4, sit-ups strict unanchored and unbroken, wallballs 14-13-12-11. Rowed just under 2m pace. 

 
179lb/41y/69”

26:47 male Rx 
145# Bw DL 
by myself so reps and distance cut in half. 
Thrusters were a killer

Subbed 1600m, 800m, 400m runs for the row; done by myself with half reps: 31:56

M/35/6’/180#

27:40; Rx with half reps and meters

M/25/5'8"/155lb
CrossFit AFK

27:11 - Rx (185lb Deadlift, 95lb Thruster, 20lb Med-ball, No partner 1/2 reps)

For Martin

35:41 solo, full distance & half reps
200# DL
WB w/30# slamball at 9‘ tgt 
RIP Sir.

By Myself:
no rower & snowing outside 
100 single unders
50 DL (135#s BW)
25 thrusters (65#s) 
100 single unders
50 HRPU
25 SPU
100 single unders
50 sit ups 
50 wall ball substitutes (14#s) 
in 28:33. After WOD 210131. 

Tom and Alexa 37:32
Subbed double DB bent-over rows for pull-ups as no bar at home: 2 x 22.5kg/15kg
Thrusters at 40kg/20kg
Bodyweight deadlift Rx: 80kg/60kg

Male/53/155#
Rx'd, alone
37:04

1,000-m row
50 deadlifts - 165lbs
25thrusters - 65lbs
500-m row
50 push-ups
25 pull-ups
250-m row
50 sit-ups
50 wall-ball shots (approx. 8lb ball)
31:27

43:54

Full Distance / Half Reps
BW: 185lb 

sub bike for row and thruster for wall ball

dl (bw 185) -11/14/15/10
thurster (95 lb barbell)  10/10/5
hrpu - 15/10/10/5/10
pullup - 10/6/4/5
sit ups - 20/10/5/5/10
thruster (20 lb db) - 20/20/10

Started to gas during last 500m bike, was turning pale during last 20/10 split of db thruster

RX with partner, no modifications:  37:15
M/49/145
W/46/125
all reps split equally

Rx goal
33:48

Actual
as Rx’d with partner
40:15

Me/partner
1000/1000
195/225
10,10,10,5/5,5,5
500/500
10,10,10,10,10/10,10,10,10,10
10,10,10/10,10
250/250
25,25/25,25
10,10,20,10/10,10,20,10

RIP Pvt. Bell

Rx’d Solo, 175# DL: 27:08

24:56 solo

Solo , full home version, 56:32

My scaling options:

Burpees KB Snatch (KB 8kg)
Thrusters (2 KB 12kg)
Kipping pull-ups
Get ups with NO wall ball.

Single player version with strict pull ups and dB thrusters instead of WB

29:12

1K row
50 BW DL 208.5#
25 thruster 95#
500m row
50 hand release push up
25 strict pull up
250m row
50 sit up
25 DB thruster 2x20# DBs

(whoops—noticed after posting I was supposed to do 50 DB thrusters, not 25. Oh well.)

DL: 7-8-8-8-8-7-4
Thruster: 10-9-6
HRPU: 10-8-8-8-10-6
Pull up: 5-5-4-4-4-3
Sit up: UB
DB thruster: 18-7

1,000-m row
50 deadlifts, 165# (3/4)
25 thrusters 65#
500-m row
50 hand-release push-ups
25 pull-ups
250-m row
50 sit-ups
50 wall-ball shots, 20#

37:18

with my friend Chris
Rx 37:44

Solo

RX

30:13

185 DL

Rx  31:24

with my Fiancée Brittney


RIP Martin Bell

Thank you CrossFit for sharing this hero’s story and workout.

M/45/185   RX solo 24:03

32:27 done alone, so cut everything in half with subs:
bike sub for row
185 for DL
40lb DB’s for thrusters 
25lb DB PP for final WB’s. 
This thing was brutal

Virtual with partner (Lills sc 160#/DB thrusters/trx row). Rx (195#/95#)...46:09

36:49

dl@135
thruster@65

28:40 alone

Rx, cut in half, strict pull-ups: 36:45. 

M/30/5’11”/145

1200m run
50 bodyweight deadlifts 115#
25 thrusters (65#)
400m run
50 hand-release push-ups
25 pull-ups with a band
200m run
50 sit-ups
50 wall-ball shots (14#)
33:31
RIP

By myself: 21:30

1000m Row
50 DL (155lbs) 90% BW
25 Thrusters (65lbs)
500m Row
50 Hand Release Pushups
25 Pullups
250m Row
50 Abmat Situps
50 Medball Thrusters(20lbs)

For time, with a partner:
2,000-m row
100 bodyweight deadlifts @32.5/72.5kg
50 thrusters @25kg
1,000-m row
100 box push-ups/knee push-ups
50 jumping pull-ups /strict pull-ups
500-m row
100 sit-ups
100 air squats

in 36:40

32:03 RX;
 solo version 92 kg DL and 43kg thrusters 

I couldn’t finish the workout I did differently Instead 
 25 Burpee box steps over
15 hang Power clean
20 V-Up
10 one arm snatch 20 
50 Russian twist *20 total; 30 minutes

25:20
RIP Martin
I did the at home version and scaled to incline push-ups and assisted pull ups.

Partnered up...54:40 185# DL, after the first row and DLs the rest was a breeze. I think it took nearly 30 min just for the first 2 moves. Ha!! Definitely a goodie.

With a partner
In honor of Martin
Wondering the entire time...would I be that brave?
Rx
70kg deadlifts
30kg thrusters
40:22

As rx’d, half reps but full meters rowing, 32:29.

Just your standard long, hard, grinding Hero WOD.  Deadlifts in sets of 10, 15-10 on the thrusters, 10’s and 5’s on the push-ups, 15-10 on the pull-ups.  25-15-10 on the sit-ups, 15-15-10-10 on the wall balls.  Row paces were 1:58 / 2:02 / 2:00.  I was hurting pretty bad after deads and thrusters, felt a little better after push-ups and pull-ups.

47m/5'10"/190

25:10 Rx - completed alone w/ 1/2 meters and reps
Deadlift at 200-lbs, situps unanchored
with gratitude
m/52/5'11"/200#	

Did a 5 km run in the morning where, among other things, I thought about how I might do this one, given existing equipment and capacities. Came up with:

For time, solo: 

100 DB SDLHP | 2x9,5 kg DB
50 DB deadlifts | 2x 14,5kg DB
25 DB thrusters | 2x9,5 kg DB
50 DB SDLHP | 2x9,5 kg DB
50 hand-release push-ups
25 inverted rows 
25 DB SDLHP | 2x9,5 kg DB
50 AbMat sit-ups
50 wall-ball shots | 9 kg sandbag

SCORE: 32'47''. Splits: 5'38'' / 9'16'' / 12'05'' / 14'55'' / 20'36'' (those push-ups...) / 23'25'' / 25'00'' / 28'47'' / 32'47''

Great WOD! 
Hope to do this one with a partner some time ("Limited Equipment" option might be useful, thanks for that 👍)
Push-ups were the most difficult 🙄
Thought about doing 100 deadlifts and 50 thrusters, to make it closer to Rx'd, but changed my mind before, fearing  it might be too much. Good call, as it was grueling enough as it was. But endep up doing those extra 50 DL and 25 thrusters, for good measure. 

RIP. 

Solo Rx/subbed:
100 lateral jumps over barbell
50 bodyweight deadlifts (125#)
25 thrusters (65#)
50 lateral jumps 
50 hand-release push-ups
25 pull-ups
25 lateral jumps 
50 sit-ups
50 wall-ball shots 

28:49

M/49/5'9"/157
35:48
Rx as adjusted and solo:
4min elliptical 
50 dl @165
25 thrusters @95
2min elliptical 
50 hand release push ups 
25 strict pull ups 
1min elliptical 
50 sit ups 
50 get ups w/ 2×10# plates

good wod. get ups are awful.  I'd much rather do wallballs

1 k run- 5:46
50 DL @ 95 
25 thrusters @50 
400 m run
50 H/R pushups
30 pullups- 10 ring rows, 10 strict, 10 lip
400 m run
50 situps
50 db thrusters with 15 # 
3q
31:37

Rest easy Martin.

customized
1000m row
50 burpee snatch 1x50# DB
50 thruster 1x50# DB
500m row
50 hand release push up
25 pull up (strictish)
250m row
100 flutter kicks
50 DB get ups (1x20#)

38m32s

Lot's to like in this, thanks to the teams that put it together.

39:36
No partner 
205 deads 
75 thrusters
black band assist on pull ups. 
no wall ball

Katarina& Zuzana/ butcher's gym 
RX
33:58
100cal AB
100 DL (50/55kg)
50 Thruster (30kg)
50 cal AB
100 HR push UPS
50 pull UPS
25 cal AB
100 sit up
100 Wall ball 
Very nice work out👍

Solo rep scheme and subbed running for rower

800m run
50 Deadlifts 185lbs (BW 175lbs)
25 thrusters 95lbs
400m run
50 hand release push-ups 
25 pull-ups 
200m run
50 sit-ups 
50 wall balls. Subbed 20lb backpack toss 
28:55


m/35/5’-10”/175lbs

34:32 w/my son
M/44/5'11/175lbs - 175lb DL, 95lb thruster, 20lb ball
M/14/5'7"/130lbs - 130lb DL, 60lb thruster, ring rows, 20lb ball

I was ahead of him so I picked up his last 250 row and helped him w/ sit ups &  wall balls

M/55/6’1”/181

For time:
1000 m row (3:34)
50 deadlifts (185 lbs)
25 thrusters (95 lbs)
500 m row (1:45)
50 HRPU
25 strict pullups
250 m row (0:44)
50 abmat butterfly situps
50 wallballs (20 lb ball to 10’ target)

Rx (masked): 28:04

**after yesterday’s wod, this was a true slog, just tried to keep moving**

M/46/6'2"/185#

1000m row
50 DL's 62# DxKB 
25 Thrusters 25# DB's
500m row
50 HR push ups
25 strict tactical pull-ups
250m row
50 situps
50 taters 44# KB 
26:26

Single - half of Rx reps, with scales subs:

40/20/10 calories elliptical trainer for rows
50 DLs @ 152.5lbs (bodyweight)
25 Thrusters @ 67lbs
50 HRPUs, 25 kipped PUs
50 sit-ups, knees bent no butterfly no peg
50* dumbbell thrusters @ 2x16lbs DBs

27:51

*50 wall balls, not 25? Is that right? Rds1-2 are row/50/25.

Never felt good, end to end this was a slog.

Solo, cut all distances and reps in half. Running sub instead of rowing (no rower). 

1000m run
X50 deadlifts w/ 190
X25 thrusters w/ 95
500m run
X50 hand release push ups (first time doing those and holy shit way more intense than push-ups)
X25 strict pull ups
250m run
X50 situps
X50 wall balls to 10' w/ 10lb ball (no 20#)

25:24

Really happy with how I was able to just keep moving during this workout. Wish I had the heavier wall ball to make it feel more official, but ill take it compared to yesterday! 

For time
1,000-m row
50 deadlifts (135)
25 thrusters (35# DBs.)
500-m row
50 push-ups to abmat
25 pull-ups
250-m row
50 sit-ups
50 wall-ball shots (20 lb. 10’)
26:55

210124
Workout of the Day

19
Martin
For time,alone 
1000-m row
50 bodyweight deadlifts 220 lbs
25 thrusters 95 lbs
500- m row
50 hand-release push-ups
25 pull-ups
250 m row
50 sit-ups
50 wall-ball shots  20 lbs 
40:10

35/M/6’4”/263

37:10

*260 lbs on DL

row (3:54)
DL sets of 5 (12:27)
thrusters 15-10 (3:59)
row (1:59)
pushups 13-13-9-8-7 (6:07)
pullups 9-6-6-4 (3:54)
row (:59) 
situps unbroken (2:45)
wallballs unbroken (2:16)

Subbed Ski for row same distances 
29:51 185# dead’s / db thruster (50s)
done with John McArdle 

32:02 - Solo Rx

39/F/135

34:11 solo, RX with a few equipment subs:

1200m run
50 deadlift @ 185# (over BW)
25 thrusters @ 95#
600m run
50 hand release pushups
25 strict pullups
300m run
50 situps
50 thrusters @ 45#

RIP Martin

Solo. Mens Rx'd weights (185# DL)
35:14

Awesome WOD. RIP Martin.

Solo (half reps)
Scaled DL (135-lb.) & Thrusters (75-lb.)
28:59

RX：33'48''.
https://youtu.be/R-juBRzRqaQ

1k row
50 deadlifts, 160lbs
25 thrusters, 30lb DBs
500m row
50 HR push-ups 
25 pull-ups 
250m row
50 hollow rock
50 wall balls, 8 ft target

22:51

M/34/5'7"/76kg
kb 20# entire workout/broken/equal # each arm

For 01:31:52.72, alone:
100 lateral jumps over a kb
50 burpee snatches
25 kb thrusters
50 lateral jumps over kb
50 hand-release push-ups
25 pull-ups
25 lateral jumps over a kb
50 sit-ups
50 kb get-ups
🥵😅😸

Single. Scaled to:
100 2x20#DBs SDHP
50 2x70#DBs deadlift (83%bw)
25 2x45#DBs thrusters
50 2x20#DBs SDHP
50 hand release pushups
25 strict pullups
25 2x20#DBs SDHP
50 situps
50 2x10#DBs thrusters

19:02

M/36/5'9"/190

Half reps
1/2 body weight DL, 95#
65# thrusters
Strict pulls ups
15# WBS

Time: 38:58

Good scale. DLs felt good. No vest. 

In pair, 
deadlift 90kg (200#)
time 33:35 

RIP Martin
Completed Alone RX 200lb BW - 29:25 

34:57

RIP Martin

M 46 / 5’9” / 160 lbs
WOD done as single (half of everything)
deadlifts 165lbs
thrusters 75 lbs
pull ups were strict
no wall ball so dumbell thrusters 20lbs 60 instead of 50 (half of 100 wall ball)

time 20:28
  

RX:  31:12, no partner

RIP Martin

Solo
Subbed/scaled as follows
1000m row
50 Bk Sqts @ 175#
25 thrusters @ 95#   = 24:08
500m row
50 Hnd relse push ups
25 strict pulll ups  = 35:39
250m row
50 abmat sit ups
50 wb 20#/9'
44:24 total time
m/50/175
*** For my notes, I did a scaled version of Linda yesterday, so I subbed BS for the DL

Rx Solo

90kg body weight 

29.57

43 min 10 sec
Did with pair .
Very hard . 😀.
When started to do thrusters thougt gonna faint 😂 . 
I liked a lot ! 

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement at a medium distance, capable of sprinting or pacing
Deadlift - squatting with moderate weight, extra emphasis on midline stability
Thruster - jumping with medium weight and about as much range of motion as humanly possible
Push-ups - pushing at midrange with a little bit of extra ROM
Pull-ups - overhead pulling with skill (core-to-extremity)
Sit-up - changing orientation with an emphasis on global flexion
Wallball - squatting with an emphasis on loss of connection, upright torso, an odd object, and pushing with accuracy

MAIN DECISION
Typical hero workout style (aka, just finish) or scale it to accomplish something specific?

TECHNIQUE SCALE
Pick the row and two other movements and make a 20-minute AMRAP

CONSISTENCY SCALE
In the partner style, complete 3 stations at a time before rotating (i.e. row 1k, 50 deadlifts, 25 thrusters, then partner does the same)

INTENSITY SCALE
As listed, just sprint the rowing efforts

INJURY SCALE
Look at the technique scale, then pick movements you can do - not necessarily the specific ones listed in the workout, but ones that cover the themes listed in what about the movements.

MY STUFF
Didn't really leave myself enough time. I did 3 rounds of 400-m run, 15 bodyweight deadlifts, and 8 slow sit-ups.

GENERAL FEAR LEVEL: 7