9553m
c2 bike erg

5,138M row RX

M/40/5’9”/195#

4,863 meters
Rower

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5119m on the rower

Ski-erg; first time doing more than 500m. 

4,068 m

Bicycle trainer
11745 meters

Ski Erg
4736 m / 295 cal
M / 38yo / 187 / 98kg

M/27/5'8"/180lb
CrossFit AFK

Road bike 7,610-meters on a 1k loop. 

Assault bike

6900 meters 

row 4851 meters. 2:03.6

07/06/23	4,078m	20:00.0	2:27.1	RowErg

C2, 4,483; 2:15 min/500m avg

CFWU after the row, some stretching as well

23 years old, male, 183 cm, 90kg
Row: 5010 m 

Run 5K 29:07 🇰🇷 M/49세/96kg
CFHIM - MAKING PEOPLE BETTER

Male, 43years old, 5'10", 240lbs, 6123 meters,assault bike.

Bike 6.03 miles (9704.344 meters)

Then, Rest 10 minutes, Then,

Row 4,380 meters

8890m on bike 

36 / M / 5'9" / 140lbs

Assault bike 
1027m

I hurt my shoulder on the push-press WOD, so it looks like I won't be doing C&Js tomorrow. The arm motion on this bike felt pretty good, though.

Row 4688

Assault bike: 12792

Assault Bike- 12792

Row 4931 mts 

Ski 3646

Opted for all 3
5149m Ski
5113m row
finished this morning with 7.58 miles echo bike

12,300m airdyne

12,300m schwinn airdyne 

11724.4mts Assault bike

M/39y/15%BF

10466 air bike

Run:
3 km warm-up
Max distance in 20:00
2 km cool down

> 4150 m in 20:00
--
Peace.

7 miles on my Airuno assault style bike

Was on for 6.5 miles after 10 min although I was able to step in up in the second half and achieve 7 miles

9302m on the ebike.

9302m on the ebike.

9777m bike 

9777m

4 Rounds:
30 Double-under 
7 Bar Dips
11:37

Rowed 4646m. No warmup, workout was later in the day than my usual schedule. 

Row
6721m

No warm-up.
Forgot to grab the calories but it >400cal

3057 m run

3452

Beginner: 2233m in 10 mins

20 min
Bike

8272m

1016m on the bike erg

Rowed 5150 meters. Eddie van Halen would be proud.

Row, 5065m

Row
4655

I completed the WOD Running 3,200 meters https://youtube.com/shorts/wgVWlIIxBRM?feature=share

20 min C2 row
294 Cal, 4648m

Row 20:00min
5098m

4236m row
no ghost riding on this boat 😬

M/54/229lbs.
Complete as many meters as possible in 20 minutes on a machine of your choice:
Bike
Row - 3702 meters
Ski Erg
Accessory work 17 hrs fasted
Incline bench -115x10, 135x10, 155x5, 75x20
Hammer curl-25x12, 35x12, 45x12
Shoulder press-45x12, 65x12, 75x12
Wide grip Pull-ups, bwx6, 5, 5
Split squat- bwx10, 10 kettlebells x 10, 15 kettlebells x 10
Dips- bw x 10, 10, 10
Stretch 

30 min treadmill run 3.94km

20 min treadmill run - 4,360 meters

2nd Machine - 20 Min Cap 

Concept 2 Rower - 3906 m 

on to the next machine 💪🏻

Bike ERG Concept 2 - 20 min Cap

8316 m! Great Warmup to the rest of my WOD! Have a Great Day Everyone!! 

20min C2 Rower= 5,045m

15 min
3200m rowed, a 2:20.8/500m pace
183 cals

60/5’8”/158

10478 m bike erg
233 avg watt

Run

4630 m

M/48/6'2"/180#

20 minute assault bike 7.5 miles = 12070 meters

M/51/195/5'10"

Structured morning like a traditional Crossfit class: 
E90sec 1 Power Clean + 1 Squat Clean ascending weights for 10 rounds (up to 200#)
20 mins max meters Ski Erg 4812m (947/946/953/972/994m 4min splits)

Never done anything longer than maybe 10 mins on the ski erg so was interesting to see what started hurting.  Triceps and lats and even a bit of lactic buildup in quads.   

Felt like a good ol' crossfit morning!  

4302 m airdyne bike

I'm coming back to the roots, where it begin for me over 10 years ago. You can never go wrong with the classic .com style. 3/1 cycle. I'm more busy than ever now, go hard, then go home in about hr is what I need. Let's go. 🤙

Row
4757

It’s nice to have just a Workout once in a while…

Did 10 min. on Echo 3.91 miles 

Then 20 min. on Concept 2 rower vertically attached to squat rack (poor man’s ski erg) 4139m

After 53 min. 1 mile yard work with 50lbs. vest and training mask 

Did our Friday Bulletproof workout this morning.  Ran out of time, so I did the WOD in this evening.
Bulletproof
6 RFT (12 min cap)
15 Squats
7 Box step-ups (24”)
10 Walking Lunge steps
12 KBS (53#)
9:54
4 minute rest then
Partner Workout: 1 partner does the exercise while the other runs, then switch upon return. Last run is together.
Hanging Leg Raises/400m run w/20# vest - 35 raises
KBS or Goblet Squat (53#)/800m run – 70 swings
Box Step-ups (20”)/400m run w/20# vest – 30 Step-ups
1 lap around complex (about .75 mile) run w/ 20# vest and 35# KB – Forgot to look at time, but probably somewhere in the 9-10 minute range.

Could have hit the rower but wasn’t going to waste the nice weather indoors this evening, so:
20 min on the road bike, 8449m.

5240m indoor row 

Complete as many meters as possible in 20 minutes on a machine of your choice:
Row 3839 meters

Globo wod: If you dont have any ergs run for 20 minutes.  If you are using a route outside run out max distance for 10 minutes then return. If you are using a conventional treadmill use a slight incline. 

Row 4444m

Rower
4507m

13.650m HorrorBike 

Concept 2 tower. 4822 m. 

about as box checking as it gets. 

5km Row in 20min (perhaps a few meters more avg speed 1:59,7) kept an intense and steady pace. In the last few days my body was yearning for a longer session, so this was perfect. Was absolutely wrecked afterwards. 

Complete as many meters as possible in 20 minutes on a machine of your choice:
Mount Bike
8006 m( 8,06 km)

8067 m bike erg

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Single modality. Monostructural. A solid dose of long (for CrossFit), slow (for CrossFit) distance, which is needed every now and then

					SHORT		MEDIUM		LONG

LIGHT													x

MEDIUM

HEAVY

COORDINATION SCALE
AMRAP in 20 minutes of:
Pick one of the three movements listed and any other movement you want to practice

ENDURANCE SCALE
Cycle between the three machines for 20 minutes

SPEED SCALE
Put 30 minutes on the clock and practice your machine of choice at a speed that is on pace for a goal time. Rest more than you work

MY STUFF
Did a few different variations of running and plank hold for 20 minutes. Good dose

GENERAL FEAR LEVEL: 7

13020m Echo Bike

5282m Rowing