11:35 RX

M/40/5’9”/195#

Intermediate 
8:56

Modified, using 2x 12,5 kg DB
--

3 rounds for time of: 

25 DB SDLHP 
25 DB thrusters 
25 DB hang power cleans 

> 27'24''

--
Peace. 

Thankful it wasn’t 50# dumbbells. Great WOD. 

230211 Intermediate Option
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters 25-lb
9 pull-ups, strict

9:40

16:00 rx (sore from before) 

M/27/5'8"/170lb
CrossFit AFK

7:55-Rx (Went out hot and stayed there, able to do 6s on C2B)

11’03” - need to shorten rests between exercises

Intermediate
8:17

9:35
3x
250 M
15 Thrusters @30# ea. 
9 chest to bar

3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
12 barbell inverted rows at 36” 
♀ 20-lb DBs
10:18:96

9:58 20lb dumbbells 

Rx.  8:45

M/37/6'/180#

9:11 Rx

Held one 25 Lb. and one 5 lb. dumbbell in each hand
Row: Paced rounds 2 and 3 for recovery
Thrusters: 1/2/2
C2B: 2/2/4
Compare to: 200328 9:50 Rx

Deo gratias

3/29/20: SC 25# dbs/kipping PU...12:58
Today: same SC...10:56

11:40
350m run
35 lb dumbbells 

10:49

8:34, ladies Rx

Compare: 
Run 275 meters
21 DB thrusters - 30lbs
12 pullups

9:00

Forgot to mention that Mrs. Hobart is a badass too!

Rxd 17:40

3 RFT
250m row
15 DB thrusters, 12.5kg
9 C2B
7:53

M/50/88

25#
15 pull-ups

10:47

10:25
250m run
15 med ball thrusters 5kg
12 24kg KB dead lifts

11min 25sec
Modified:
250m run
15 thrusters with 1x24kg KB
6 pull ups

11:50 rx

Scaled to
3 rnds
250 m row
21 thrusters w/ 25# db's
12 strict ctb
14:59
m/52/175
for my notes--done on Sunday after a church retreat w/ crappy food and little sleep.....

compare to
Scaled up to
3 rnds
250m row
21 thrusters using 35# kb's
12 mostly strict CTB
14:44
m/50/175
compare to was
15:15

6:09 Rx

M/33/215lb/6’1”

35# DB bc that’s all I had
done in shred shed

Warm-up
10 sets alternating: 250m row, 3-3-2-2-2-1-1-1-1-1 front squat
Rest as needed
ramp up speed on the row to a bit faster than WOD pace
increase load on front squat to 90%+

Cool-down
3 min easy bike

M/39/72”/170
3 rds:
12 burpees
21 DB thrusters (30lb each)
12 strict C2B
12:41 Had to modify because of hotel

11:24 rx

12:52 rx at work. Last was 10:54. Smoked me after yesterday’s long chipper…

Rx 3 round for time: 13:36

8:54 
250 row
21 Thrusters 30#
12 pulls ups

M/30/6’3”/200 lbs

3 rounds for time of:
Row 250 meters
21 dumbbell thrusters @ 30 lbs
9 banded pull-ups

Struggled after doing shoulder presses for strength prior to the WOD. Thrusters we’re done in ~3 sets, pull-ups in 2-3 sets. Equipment was very far apart at work which wasted time. (Lots of excuses here).

12:08

3 rounds for time of:
Row 250 meters
15 dumbbell thrusters 20#
9 strict pull-ups
Still sick, so just done for quality and no timer, around 9 min. Will be making up the chipper tomorrow

Rx’d: 8:58

171222: 11:59

Graciás to Slayer for the audible motivation 🤘🏼. My neighbors may despise me.😈

M/39y/172lb/68”

10:39 
scaled 
250 m row ( average pace of around 1:43) 
21 unbroken DB thrusters @30 lbs 
12 banded strict pull ups w/ black resistance band 

10:14

slower than last time but kept the erg inside and did thrusters and c2b outside so lost some time on the transitions.

10:13. 3 rounds -
250m row
21x 25# db thrusters
12x ring-rows.

9:37 compared to 9:57 & 10:52

20-lbs dumbbells
12:45

Rd.1 practically unbroken (8/4 C2B), then meltdown on rd.3. Wow this one is deceptive!

3 rounds for time of: 
Row 250 meters
15 dumbbell thrusters (22.5#)
12 ring rows

8:44

3 rounds for time of:
Run 400 meters
21 dumbbell thrusters (25lb)
6 strict pull-ups

14:50

Scaled to 25# DBs otherwise Rx
11:49

It was 25s or 35s, so went lighter to hopefully go unbroken on all 3 sets of thrusters - worked for rounds 1 and 2 but not 3.  Rows (C2, drag 6) were :50, :53, :52 respectively.  CTB were definitely broken.  The thought had crossed my mind to use the 35s and do the intermediate rep scheme, but what I really wanted today was the extra reps regardless of where I ended up on the clock.  Had to take some extra breaths between stations during rounds 2 and 3 to keep pukie at bay.

With 35-lb DBs.  8:54 (PR).

6 second PR, and I will totally take it.  Started out in a sprint and just tried to hang on.  Round times ~ 2:45 / 3:00 / 3:00.  Rows were 1:50-1:55 pace, trying not to go too hard.  Unbroken thrusters, but those got tough in rounds 2 and 3.  Did pull-ups 7-5 / 7-5 and then 6-3-2-1, just trying to finish at the end.

49m/5'10"/180

Took a few days off but I’m back to it. 

RXd at the Y. 25s walk between rowing/thrusters station and pull-up bar. 

11:25 total, 9:05 (less walking time) which probably isn’t fair since I doubt I’d jump right from thrusters to the bar. 

1:50 or below row pace. Thrusters unbroken until last round. Pull-ups strict then kipping. Completed post 230209. 

3 rounds for time

15 cals for the air bike 
21 DB thrusters 20lbs
12 strict pull ups

14:42
had to really drag myself through this last round

9:15 with C2R same scale as 200329 12:46

Rx 
9:24

First thing in the morning after a night of 🍕 & 🍨. Not to mention yesterday's WOD.

RX 
10:01

M/48/6'2"/185#

Scaled/modified to 25# DB thrusters and strict tactical pullups the rest as rx'd 
12:35

13:37

Globo wod: This should feel Helenish.  If you don't have a rower sub 200m sprint, 20 calories assault bike or 16 calories echo bike, or 10 burpees and 10 SDHP with your dumbbells. If you can't kip on the pullup bar you have sub strict pullups. Heavy lat pulldowns are OK if no pullup bar is available.   Bodyweight sub is burpees for the thrusters, and runs for the row. 

3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
9 chest-to-bar pull-ups jumping 
25-lb DBs
13:09

Champions Club Scaling Notes

RANT
Big ups to Lincoln for taking the time to check in on other people's workouts and commenting on them - dude's been on a roll, and his workouts have been moving too!

WORKOUT THEMES
Classic triplet, twist on a benchmark. Gymnastics, monostructural, weightlifting. Pulling with extra ROM, squatting, pushing with skill, open circuit (dumbbells instead of bar), core to extremity.

					SHORT		MEDIUM		LONG

LIGHT
								x
MEDIUM

HEAVY

ENDURANCE SCALE
As is, rest 2 minutes between, sprint each round

STAMINA SCALE
Mush everything together into 1 round. Probably do dumbbell thrusters first

FLEXIBILITY SCALE
5 rounds of:
Row 250-m
40 squats (low)
20 ring rows (chest to rings)

MY STUFF
10:10, 400m run, strict pull-ups

GENERAL FEAR LEVEL: 8