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Sunday

230618

Workout of the Day

55

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb ♂ 225 lb

Post time to comments.

Scaling:
Newer athletes should reduce the load and overall volume of this workout.

Intermediate Option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb ♂ 185 lb

Beginner Option:
2 rounds for time of:
20 deadlifts
800-meter run

♀ 65 lb ♂ 95 lb

Motley Crew CrossFit, Cape Town, South Africa

Comments on 230618

55 Comments

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Ruiqin Huang
June 18th, 2024 at 4:45 am
Commented on: 230618
sub 2000-m c2 bike
19:51
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Christopher Parker
May 5th, 2024 at 3:54 pm
Commented on: 230618
19:47 RX

M/41/5’9”/193
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Sam Meixell
January 29th, 2024 at 11:49 pm
Commented on: 230618
3 rounds in 27:18 of:
25 deadlifts, 155#
800-meter run
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Jeffrey Howard
August 17th, 2023 at 6:46 pm
Commented on: 230618
M/27/5'8"/180lb
CrossFit AFK

20:39 - Rx (That was long)
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Nate Gordon
August 15th, 2023 at 4:45 pm
Commented on: 230618
20:54
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Zach Glaser
July 18th, 2023 at 10:32 pm
Commented on: 230618
Rx 17:57
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Jeremy Garcia
July 7th, 2023 at 4:18 am
Commented on: 230618
3Rds 
20 DeadLifts 185lbs
800m Run (5:00)

Did this workout as just a tempo run treadmill workout. Could have went harder on the run, but still had plenty of tempo endurance left. Just a good running workout, back did not blow up like the other day running after KBSwings.

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Rohan Bhatia
July 1st, 2023 at 6:58 pm
Commented on: 230618
Intermediate option:
85.5kg

Time: 27:45
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Christian Simpson
June 30th, 2023 at 7:18 pm
Commented on: 230618
Hotel WOD 50#dbs/treadmill run...19:56
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Kyle Smock
June 28th, 2023 at 2:49 pm
Commented on: 230618
M/48/5'8/#209

17:42_intermediate
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Jenna Kenny
June 28th, 2023 at 12:40 pm
Commented on: 230618
21:18 rx
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Randy Long
June 26th, 2023 at 12:51 am
Commented on: 230618
M 50 5’9”/160

3 rounds
25 deadlift 185lbs
Run 800 meters
17:40
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Christer Lindqvist
June 25th, 2023 at 10:22 am
Commented on: 230618
22:19
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Hyoung il Shim
June 25th, 2023 at 9:58 am
Commented on: 230618
Treadmill run / 21:55
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Scotty McCartney
June 23rd, 2023 at 2:33 pm
Commented on: 230618
M/51/195/5'10"

Scaled to 185 to keep moving...

17:17
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Ralph Keeley
June 23rd, 2023 at 3:37 am
Commented on: 230618
M/37/6’/178#

20:07 Rx

Deo gratias
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Jim Rix
June 21st, 2023 at 11:40 pm
Commented on: 230618
Scaled/subbed to
3 RFT
20 deadlift, 155#
1000m rows
19:40
Then, b/c I was feeling like a slacker,
15 more DL
20:56 total time

60/5’8”/160
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Christopher Robertson
June 21st, 2023 at 8:23 pm
Commented on: 230618
135 x 25
155 x 25
175 x 25
3 x 800 m run 
28.01
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Guillaume Jarlier
June 21st, 2023 at 10:02 am
Commented on: 230618
Deadlift 102,5 kg 

24:50
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Ben Mohandesi
June 21st, 2023 at 12:43 am
Commented on: 230618

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Ben Mohandesi
June 21st, 2023 at 12:43 am
Commented on: 230618
M/48/170
Rx 25:40
First round completed in 7 minutes, then it went down hill from there.  
DL added up!
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Kevin Owen
June 20th, 2023 at 10:53 pm
Commented on: 230618
Beginner: 11:25. 1k run 5:30
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Daniel Steinemann
June 20th, 2023 at 12:38 pm
Commented on: 230618
3rft
20 deadlift, 80kg
800m run

22min
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Coastie Nick
June 20th, 2023 at 11:11 am
Commented on: 230618
Rx’d:  18:20
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Gustavo White
June 20th, 2023 at 3:33 am
Commented on: 230618
3 Rounds for Time of:
25 Deadlifts 164 lb
800 meter Run = 5:30 minutes
I completed the Workout in 27:40 minutes.
https://youtu.be/NzAXoFFTxWs
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Sebastian Fontana
June 19th, 2023 at 7:30 pm
Commented on: 230618
Rx´d 
19:13'
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Gavin Oelofse
June 19th, 2023 at 5:30 pm
Commented on: 230618
modified: deadlifts done at 65kg. Time: 19min 12 sec
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Chris Galloway
June 19th, 2023 at 2:20 pm
Commented on: 230618

3 rounds for time of:
20 deadlifts
800-meter run

135#
26:03
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James Gentile
June 19th, 2023 at 12:32 pm
Commented on: 230618
completed 6/18. RXd. comments do not seem to post from my cell, highly frustrating.

19:26.

three sets for each round of deadlifts. runs had my 7yr-old on a bike with me which slowed things down a bit. I think I could have pushed and been around 18:00 if I had not done that, but hey Father's Day!
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Brian Chow
June 19th, 2023 at 10:48 am
Commented on: 230618
Intermediate
DL at 135, sub 48 cal air bike 
15:13
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Mike Munsee
June 19th, 2023 at 1:44 am
Commented on: 230618
52/195/6’
17:49.  Deadlift @#185.
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Jared Timmons
June 18th, 2023 at 11:54 pm
Commented on: 230618
Intermediate Option:
3 rounds for time of:
20 deadlifts
800-meter run

#135

22:54
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Sam K
June 18th, 2023 at 11:16 pm
Commented on: 230618
6hr road trip then right into it!

Rx
16:47

Treadmill @ 1°

My son couldn't do it because we dropped him at camp today 🥲
(edited)
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James Gentile
June 19th, 2023 at 12:35 pm
Nice work Sam!
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Antonio Alves
June 18th, 2023 at 6:03 pm
Commented on: 230618
Modified:
--
morning: 7 km run, moderate pace  

afternoon: For time: 

25 DB deadlifts @ 2x 15,5 kg
25 GHD sit-ups from bench 
25 DB deadlifts @ 2x 15,5 kg
25 bench step-ups
25 DB deadlifts @ 2x 15,5 kg
25 GHD sit-ups from bench 
25 DB deadlifts @ 2x 15,5 kg
25 bench step-ups

> 14:36
--
Peace.
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Brian Coon
June 18th, 2023 at 5:09 pm
Commented on: 230618
Form & strength felt off today so scaled to 205# DL.
19:46
Happy Father's Day, y'all!
M/54/175/5'11"
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Stacey Thompkins
June 18th, 2023 at 4:59 pm
Commented on: 230618
M/48/6'2"/185#

Scaled to 62# DxKB DL's and 60 cal assault bike the rest as rx'd 
16:51
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Viktor Boretskyi
June 18th, 2023 at 3:40 pm
Commented on: 230618
3 раунди
25 станових тяг 70кг
80 відрізків по 10м човниковий біг

Час 19:53
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Steve Day
June 18th, 2023 at 3:31 pm
Commented on: 230618
Scaled to:
185lb deadlifts 
didn’t push the runs but the leg is starting to heal up.

17:20
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Charles Meyers
June 18th, 2023 at 3:05 pm
Commented on: 230618
3 rounds for time of:
20 deadlifts
600-meter run Assault Air Runner 
Deadslifts @ 175 lbs
27:15
(edited)
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Abdelrahman Yasser
June 18th, 2023 at 2:49 pm
Commented on: 230618
21:35
Scaled 185lb
Technogym runner
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Jonathan Elmore
June 18th, 2023 at 1:40 pm
Commented on: 230618
17:24 Used farmer’s carry rickshaw 225, Echo 55 cal. Per. Foot is killing me!
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Aaron Sams
June 18th, 2023 at 1:21 pm
Commented on: 230618
sub’d 800 meter row 
225# DL

18:48
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Michael Arko
June 18th, 2023 at 1:19 pm
Commented on: 230618
155-lbs
22:34
Problem with the GPS/timer at end of rd.1 cost me 30~60 seconds.
(edited)
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Oskar Johed
June 18th, 2023 at 1:05 pm
Commented on: 230618
20:38 RX (on Assault Runner)
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Hershel Praeger
June 18th, 2023 at 12:31 pm
Commented on: 230618
Anyone that's looking for a partner to do WOD with and encourage each other please reach out 
I can't make it to a CF box 😕 for various reasons ..so I'm doing this solo 
Always appreciate the extra boost 💣🔋💢
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Hershel Praeger
June 18th, 2023 at 12:29 pm
Commented on: 230618
Beginner scale.. getting back in flow after a rough patch this past spring 
20 reps @ 135 lbs
1 ½ laps around city block =approx 400 M
23:58 
Average around 8 minutes per round 
#showup 
#beyourbestself
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Andrew Hebert
June 18th, 2023 at 12:24 pm
Commented on: 230618
1 rep max DL #255 lbs

3 Xs
20 DL #165 lbs
800 M Run
21:43
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Mike Andridge
June 18th, 2023 at 11:58 am
Commented on: 230618
Scaled to
3 rnds
20 DL @ 155#
800m trot
24:12
m/53/175
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Ryan Wolf
June 18th, 2023 at 11:46 am
Commented on: 230618
19:07 Rx.  Happy Dad Day!
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Raffaele Guarro
June 18th, 2023 at 9:56 am
Commented on: 230618
3 rounds for time of:
25 deadlifts
800-meter run
♂ 225 lb (100kg)
total time 24:50” raw
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Luis Oliveira
June 18th, 2023 at 6:53 am
Commented on: 230618
Intermediate Option
Assault Air Runner

21:09
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Wayne Jacobson
June 18th, 2023 at 4:34 am
Commented on: 230618
3 rounds
25 x deadlifts.
800mtr run.
Beginner option weights.
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Wayne Jacobson
June 18th, 2023 at 4:38 am
Time 24.47
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Chris Sinagoga
June 18th, 2023 at 1:42 am
Commented on: 230618
Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and monostructural. Make your legs and midline tired for running.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM									x

HEAVY

STAMINA SCALE
Mush everything together into one round

SPEED SCALE
As is, but rest as needed between exercises

STRENGTH SCALE
6 rounds of 10 deadlifts (as close to rx as you can) and 400m run

MY STUFF
13:51, did the first round at 135 as a warmup, then did 225 broken in sets of 3 the second round, then unbroken the third, which was very unpleasant

GENERAL FEAR LEVEL: 7
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