22:05 RX

M/40/5’9”/195#

23:25
No target available for wall balls, so I did a little toss on each rep. 

M/27/5'8"/175lb
CrossFit AFK

20:29 - Rx (Should have pushed each piece a little bit more to get sub 20.)

M 52/195/6’
20:03.  Scaled to a 9’ target.  Wall balls were 50,30,20.

~27 mins as RX’d

44 / 6’0 / 190

Rx, 23min16,Rowing was hard as usual

Mâle/40y/169cm/68kg

Intermediate 
24:35

20:42
Intermediate option RX

I attended the CF L2 at CrossFit Steele Creek on Feb 25-26. I'm not sure I have found that course photo, can you help?

Int Rx 20:38

19:26

8 foot target, and misread 35 reps as 30 on WB round 2.

28:04rxd

M/37/6’/176#

21:49 Rx
(Kept the row pace very slow, went for larger wall-ball sets.)

Deo gratias

19:22 rx
WB partitioned as:
10/10/10/10/10
15/10/10
20
M/54/175/5'11"

20'21 RX

M/48/205

20:12 compared to 20:52. Would have broken 20 but had to help my daughter with something, cost me 30 seconds

24:25 RX

Row 1000/500/250m
35/25/15 med ball launch (approx 2’ up), 20#

14:52

22:10 RX

M/38/165/Slc-ut

19:23

20:17 RX

20:38 Rx

16:25 beginner. Long walk between rower and wallball. Needed it!

Modified, using 2x 7,5 kg DB
--
For time:

200 DB SDLHP
50 DB thrusters  

100 DB SDLHP
35 DB thrusters  

50 DB SDLHP
20 DB thrusters  

> 28'02''

--
Peace.

Rx: 25:36...tired today

21:18 Rx 36 years / 78 kgs BW / 173 cm

19:58 (sub 40# KB thrusters)

181206-19:47 rx

Rx’d:  20:21

181206: 21:57

Intermediate Option:
For time:
Row 2,000 meters
50 single dumbbell thruster
Row 1,000 meters
35 single dumbbell thruster
Row 500 meters
20 single dumbbell thruster 

15 lb
21:37.97

25:18, Rx'd

Awesome work today everyone, especially to those that cranked this one out sub-20 Rx (or equivalent subs)!

Endurance 
2 Abs Tabata
10' hand stand warm up

WOD
260 Reps Air Rower
50 Wall Ball shots (12kg ball)
130 Reps Air Rower
35 Wall Ball shots (12kg ball)
65 Reps Air Rower
20 Wall Ball shots (12kg ball)

No time recorded

M43- 83kg - 183cm

Post Wod: 1 Pizza:P

M/38/5'9"/193

18:42RX

**big shout out to my coworker grabbed him on his way out the door we barely talk but i mentioned a wod and he hopped in no questions asked thats fitness my friends
Drew councilor 21:41 14lb ball 9' tx  

Few! 

120 cals on the airdyne bike
50 25# slam ball thrusters
60 cals
35 thrusters
30 cals
20 thrusters

19:43

i was dreading this one all day! But while in the mix I felt good!

For time:
Run 800 meters
50 wall-ball shots
Run 800 meters
35 wall-ball shots
Run 400 meters
20 wall-ball shots

21:30

96 cal bike
50 WB 10lb
48 cal bike 
35 WB 10lb
24 cal bike
20 WB 10lb

TT 20:30

18:57 Rx

GWU: 2x Mobility Work/250m Row/:30SqtHold/10Sqt/10SA KB Press/ 1min Plank

SPWU: WB Prog. & practice WU
Build Up

Cool Down: Hip Mobility

M/39/72”/170

as rx 20:42

Attempted this WOD but after the first 2km on the rower, I was unable to squat to even get the ball. My legs are so sore from the hero WOD on Sunday, along with other recent workouts, that I can't walk right. Rowed another 2km for a total of 4km in 12:25 and called it a day😮‍💨

Rx   21:42


Brutal and Classic last 3-day Block of Programming, love to see it. Congrats to anyone who made it through!

22:12 Rx. That last set of wallballs got a little ridiculous

RX 23.43 room for improvement 😅

20:28

For time:
Row 2,000 meters (8:35)
50 10# DB Thrusters (2:33)
Row 1,000 meters (4:32)
35 10# DB Thrusters (1:41)
Row 500 meters (2:15)
20 10# DB Thrusters (0.52)

23.46 rx

Scaled to:
row/ 2x 15lb dumbbell thrusters

17:58

Rx, 19:10

19:38 Rx	
M/43/196/5'7"

22:41 RX

22:41 rx

21:22

RX: 19'13"

17:48 RX
1:55 average on rower
50,25 10, 20 on wall balls 
Something I’m good at 
Rowing and WB 

Subbed row for 8-4-2 Min of continuous skipping with heavy rope.

18.30

✅ Day 22:23

Too much yesterday, I have the worst neck pain I’ve had in a long time. Love when the pain is so bad you dry heave. Lol!

M/48/6'2"/185#

Rx'd 
21:05

Subbed 2x 15lb dumbbell thrusters for wallballs
21:39

Last time 18:48 with 18lb DBs and sub elliptical machine 800m-400m-200m (which was too short).

For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots
12- lb medball 
14:21

21.00.  Goal was sub 20:00 but took longer breaks than expected.
wbs- 25/25, 25/10, 20
row times were right at 8, 4, 2.

Beginner Option:
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots

12:42

RX 19:38

Scaled 20# WBS to 9ft target (inside garage), otherwise Rx.
20:46

Would likely have gone sub 20 min at intermediate to meet the target time, but I only have a 20# Med Ball.  Needed to do the WBS inside as it was too dark at 0515, hence the 9ft scale.  Row splits were 7:36, 3:46, 1:51 (C2, drag 5).  Broke WBS 20/15/15, 16/10/4, 10/10.  Transitions are probably what pushed me over the 20 min mark.  No compare to data, so now my PR.

Rx 22:00 

Did some pwr cln practice before wod
rx'ish
8 1/2 target for wb
25:28
m/53/175
compare to's were with some 
odd subs for me--so nothing really to compare to

For time: 22:56 minutes 
Row 2,000 meters
50 thruster 20 lb
Row 1,000 meters
35 thruster 20 lb
Row 500 meters
20 thruster 20 lb

RX 24:42

Intermediate: 
20.40

RX 24:44

Globo wod: Subs for runs are 1600-800-400m run or 110/55/28 calories assault or echo bike.   Subs for the wallballs are dumbbell thrusters 20/15lb dumbbells. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting (throwing). Squatting, upright torso, odd object, little more focus on the monostructural piece.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

STAMINA SCALE
Mush everything together into one round

POWER SCALE
AMRAP in 20 minutes of:
Max distance on rower in (blank) amount of strokes - pick your number
10 wallball shots, max height on toss

ENDURANCE SCALE
Sprint the rowing effort, go slow and controlled on the wallballs

MY STUFF
17:47, subbed running for rowing - 1 mile, 800, 400

GENERAL FEAR LEVEL: 7