CFWUx2 10*45/95/135*2 185*5
5r +6dl
223lbs

9rds + 1 deadlift
185 lbs 

next day, morning

wu: bike, scales
skill: upload

wod:		amrap'15
			1,2,3,4,5,6, ...
				dl 105 kg
			10,20,30,40, ...
		 sec echo bike cal
			9 rnds + 1:10 echo
			total cal: 86

post: echo, bike

8 deadlifts plus 275 meter run
Rx’d

9 D.L + 200mts  80kg

8 complete + 9 dl 200m
After WOD completed 9 10 11 and just 12 dl


Male Rx 24y 83kg 175cm

8 complete rounds plus 9 deadlifts and 318m. Deadlifts unbroken. I think I did a little more running in round 9 this time. Heel striking and slow runs due to Achilles’ tendon insertion pain. If memory serves me correctly I did about half the running in round 9 last time. I couldn’t find the comment I posted the last time this came up. Fasted, but with caffeine. 

182/42/176cm. 

Finished 12 deads at 275

Rx
7 Deadlift + 250mts 

6 rounds.  205# to 5s then 185#.  Ran halfway up drive and back.  

JonNYC

225# DL and Row instead of run
 completed round of 9

M/26/5'8"/160lb
CrossFit AFK

8+14 - Rx (9 deadlifts and 5x50meter down and backs. Ran on a 25meter lane inside, back and forth.) 

80# dbs, and 50m -> 0.03 miles

7 1/2 rounds + 0.08/0.24 of run

Sub 3:1 echo bike for run, 275#...
6 rounds + 7/0.51 of 0.63 mile

M, 47, 137 lbs, 5’-6”
As Rx (275) completed 8 reps and 400 m run. 
I did this at/ inside of a 100m indoor track at my YMCA. It’s a good set up but the track was super used and I had to slow down and go around people quite a bit more than I would have liked (and working out in a MetCon while wearing a mask just sucks).
I did wear a belt for the workout but really only tightened it up at the 5th rep round.
Good workout. I did this right after playing pickleball for about 2 hours early this morning. I did stretch and warm up and did some warm up sets with 135,185,225,255 each x7 reps. Felt solid but I have been using a hex bar for the past maybe 2 months when doing DL so I wanted to get my form right before doing the WOD. 
overall felt good. Next time I should push a bit harder earlier on and do not rest before the DL but rather quickly set up and bang out a bunch of reps instead of waiting a few seconds and trying to go unbroken. 
The only set I broke was my last 8 set into a 5/3. 

subbed rowing for running
10 rounds of deadlift + 135m

6 Rounds + 7 Deadlift.
100 kg

M/35/6’/175#

Rx; nine rounds completed plus one deadlift in round of 10.

Deo gratias 

Not sure why HQ left out the compare to 210417.

Completed on 1/17

9rds + 10DL + .44mile Echo Bike

185lb DL
Echo Bike converted for bike distance vs run

Finished 8/400m + 9DL+100m run. 
185 DL

Didn’t have the weather and or safe path for running. So I subbed the run for double distance on the Assault Bike (100m, 200m, etc). Deadlifts Rx. Very fun WOD.

8 rds +9DL, 500m

Intermediate Scale
8 rds + 9 DL

M/47/6'2"/180#

Scaled/modified to 88# DxKB DL/AB 4 cals per so
1/4
2/8
3/12...etc.
8 rds + 3 DL's

scaled to 225lb Deadlift

9 rounds + 10 DL

8 rounds + 9DL & 330m run Rx'd
Clawing back from COVID
m/53/5'11"/189#	

Modified, using 2 x 15kg DB and burpees for runs, following Steve's suggestion: 
--
In 15 minutes, complete as much as possible of:
5 DB deadlift 
4 burpees 
10 DB deadlift 
8 burpees 
(...)
SCORE: exactly 6 rounds at the 15' mark, 105 DL and 84 burpees
--
Running not a good fit at workout time. Did a 6 km hilly run in the early morning, though. 

Rx’d: 8 rds + 9 DL + 265 m

8 rounds + .18/mile 
accidentally started with the run, so not Rx

7 rounds +4
Rx

decided against scaling because I haven’t done heavy DL in a while. Broke them up into 2’s 3’s as I got into rounds 5 -7. 

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
...
7 deadlifts
320-m run

55 kg

M48/5'7"/168#

8 rds - Scaled weight to 185#

Ran in snow and ice....which slowed it down some

M / 37 / 85.3 kg (Post Session Weight)

RX'd
8 Rounds DL + Runs (25m shuttles): + 8 DL of round 9
= total 44 DL / 1800m

Rx
Finished Round of 6 Deadlifts and 300m Run

8 rounds RX 

Rx

8 rounds + 9DL & 340m run

Tredmil @ 1% incline
Deadlifts touch and go

M/30s/225lbs

Snow/ice storm last night. Subbed 4cal row = 50m run, DL @ 185lbs:
8 rounds + 3 DLs = 144 cal + 39 DLs
Row distance = 2318m.

Row was continuous so total cal were probably more like 136-138, with another cal scored at the end of each segment. I included these to track when to stop (4-12-24-40-etc).

Scaled to 85# DBs and 4 burpee increases per round as Steven recommended. 

7 rounds + 4 deads. 

59/5’8”/156

7+ rounds #185 lost track b/c of interruptions ended up doing 9 rounds for good measure 

Intermediate Option
8 Rds + 9 DLs 
Should have bumped up the weight to 205. 

DL@ 70kg
8 Rounds + 9 deadlifts and 50m run. 

205lbs deadlifts 

8 rounds + 9 + 425m 

DL's @ 185#
runs were 25m out/25m back
Got through
5 DL's
5 out and backs 
@ 16min.
m/51/175
Brrrrr--20 degree runs

As RXd. Outdoor runs were cautious due to icy conditions. Used more as recovery.

8R + 9DLs.

Broke up DL sets in half starting round 6.

Schön wars weil den Teilnehmern und dem Team, die dieses Wochenende zu einem großen Spaß gemacht haben!  
Mac  

Globo scale: If you can't run today you have two options. 1. 4-8-12-16... burpees,  up by 4 each round, or 2.  10-20-30-40...  double unders, up by 10 each round.  Dumbbells sub 75/100lb dbs.  Men if 75lb dumbbells are the heaviest go 2-4-6-8 on the deadlifts (women same for 50s).  Men 50lb dbs go up by 3's each round. 

Busy gym: do one of the subs for running today as to not abandon your barbell.

Bodyweight/equipmentless sub: 1-1 pistols each leg and run(or sub/scale) .  Finish with supermans, frog pumps and slow controlled good mornings with a PVC pipe or barroom stick post wod.

RX:8r+2.
https://youtu.be/z-6JXC7WnzM

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium duration and medium(ish) weight. Challenging our deadlift with cardio fatigue. Or challenging our running with midline/lower body stamina. Depends how you look at it. But either way stamina plays a bigger factor than usual because of the ascending rep scheme.

ASSUMED
My 50m run and 500m run are at noticeably different paces.

MAIN DECISION
Do I want to use the run as a rest station or do I want to emphasize endurance?

TECHNIQUE SCALE
AMRAP in 15 minutes of:
Run 200 meters
12 deadlifts

CONSISTENCY SCALE
5 rounds of:
Run 400 meters
Max reps deadlifts at 275 (pick weight that you can get 10+ your first set)

INTENSITY SCALE
As is, sprint the run.

MY STUFF
Started with the technique scale, then switched at the 7 minute mark to 3 deadlifts and 3 shuttle sprints. Both were rough.

GENERAL FEAR LEVEL: 6

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
115 lb
8-rds + 200 meters