33:24
Used rower and elliptical. 

Casual X Fitter here, 

I primarily do CrossFit to stay in shape. 

Decided to try the beginner version today (2,4,6,etc..) solo. I really enjoyed it. 

32 year old male 

18:39.

Don't underestimate this one, I am pouring sweat right now. 220 calories total (110 per machine).

26:20 Rx

29:00

Completed 11/29 at the Y. rxd. 

27:48

M/37/6’/178#

For time:
3-6-9-12-15-18-21-24-27-30 reps of bike-erg calories, C2 bike
2-4-6-8-10-12-14-16-18-20 pull-ups

19:46
Deo gratias

29:29 Solo, only goal was continuous movement and minimal break time moving between machines, and of course not to blow up early 

29:15!!!! 

Rx CAP 30’
-65

Solo, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Row calories
A-Bike calories
32:30

M/52/195#/5’10”

27:43. Did it solo w assault bike/ski erg. Kept ski at ~1100 cal/hr & 40spm and bike at 58-60 rpm. Good one

No ski- or bike-erg at my gym; so, I subbed rower and assault bike:

26:06

Did this with eliptical and jump rope 

37 / M / 5'9" / 140lbs

Solo:
25ft shuttle run (down and back) x1-2-3-4-5-6-7-8
Burpees x2-4-6-8-10-12-14-16

24:56

I was going for the 10/20 round with a 30-minute time cap, but I cried uncle after 8/16.

Modified, solo and untimed:
--
3-6-9-12-15-18-21-24-27 reps of:

DB hang cleans @ 2x 12,5 kg 
Push-ups
--
Peace. 

18:56 solo. It hurts!

45:24 RX~.  With Steph Catarino.  Did it “wrong” but still great workout.  She skied then I skied, she biked then I biked.  Allowed longer rest, but faster intervals.

42M 5’9 172 & 38F 5’6 130

19:25 RX. With the wife. 

25:20. Calories as written but on rower/treadmill. Don’t have ski/bike or a slam ball 

Beginner -  Solo - 42:41
Substituted ski erg with slamballs (7kg) (1 cal = 12 rep > I think it was too much, slamballs ended up becoming very long)

Solo, no partner to partner with on this one….did the entire workout 3 to 30 Ski-erg / Bike-erg with a time of 31:26.

Home gym attempt at Rx
4-8...40cal on rower
1-2-...10cal on air bike that is way off in calibration. 1cal on bike took the same time to do 4cal on rower
19:32

29:30
Rx Cals

cal Row
cal Echo Bikw
*started w/3 people alternating then the third person dropped out after 18(12:02)*

GWU: Full Body Rot.
2x 5 Push-ups/10 Sit-ups/15 Sqt

SPWU: Warmup Bike & Row

Cool Down: Quads/Hamstring

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Row-erg calories
Bike-erg calories

TT: 2947

With partner 16yo daughter. 
3-6-9-2-15-18-21-24-27-30 cals echo bike
double above numbers(slam balls with 20lb dynamax 
50:57

30:00 - Beginner (no equipment option) Solo

Ski subbed for burpee sprawls
Bike subbed for 30ft shuttle sprints

Sprints ended up as jogs by round of 10. That was rough.

23:38
Solo Workout

Nice set up!

Subbed rower for ski-erg.  Otherwise, as rx’d, 29:49.  Rogue Echo for bike.

I mean this is just a nasty workout.  Nowhere to hide.  I went at moderate pacing, ~200 watts on the bike and ~1,000 cal/min on the rower.  Felt like I was able to row a little harder in later rounds, but couldn’t go much harder on the bike.  Until the last round that is – knowing that the calorie-distance metrics don’t scale linearly means that you can get a lot of calories quickly if you go balls out.  I waited until the last round of the bike, about a minute in, and then went for it.  Was trying to finish under 30 min.

50m/5'10"/180

Solo 
Used Rogue Echo Bike
28:38
End up with total 170 calories on both ski erg and echo bike

Warm Up

AMRAP10

:30 Samson stretch
10 pvc ohl
10 pvc good morning
10 AbMat sit ups
10 pull ups
10 pushups

METCON (scaled)

For time [as individual]

3-6-9-12-15-18-21-24-27-30
slam balls @ 20#
db lunges @ 20# dbs

TT: 22:21

M // 50-54 // US

solo
25:14 
Row/Assault Bike 

Single
19:29

39:46.41
with Joe
rower and assault bike 

Lunch break individual workout: 
15min AMRAP
rd of 21 +10cal Ski

scaled:
3-30 cal row
ran same amount of time it took for each row segment @ 7:30ish per mile pace

total time - 23:41
got 2,500 meters on the row and 1.25 mile run

Rx, with a partner
30:12

20:45 solo

19.54 rxd 
41/220lbs m 

Rx   19:42   *Solo

6 thru 60 20# ball slams
3 thru 30 cal rows
38:04

First ever doing ball slams in a real workout.  I think I got enough reps in!  Important to not let the back round when picking the ball up. 

61/5’8”/154

29:30
5 jumping jacks per calorie ski
5 seconds bike per calorie 

Individual 
3-6-9-12-15-18-21-24-27-30
Cal Ski Erg
Cal AAB did legs only occasionally on bike 
28:54 

M/49/6'2"/180#

Scaled/modified to 20# slam ball 2x the reps and AB cals reps as rx'd 
35:25
I've used a skierg many times and I can promise you this, that slam ball sub is way worse than doing the skierg. I almost stopped about 3/4 of the way through and got on the internet to ordered one. Good luck suspects!

3- (+3) -30
Calorie row*
Burpees
33:50
*Rows were 5-5-8-12+3 bc can't preset C2 <5cal

22'46 as Rx solo

Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 repseach for time of:
Ski-erg calories (two bands over  pull-up cross bar pull downs)
Bike-erg calories
25 min.time cap

26:47 used Rower strapped to squat rack and Echo

Wasted time changing batteries 🔋 in rower and trying to count calories when tired  😝 

Modified/subbed (wearing 20# plate carrier))
Tire Strikes (16# Sledgehammer) 6-12-18-24-30-36-42-48-54-60
Burpees 3-6-9-12-15-18-21-24-27-30
Solo 35:25

No ski erg or bike available today but I had my plate carrier, a tire, and a sledgehammer, so I went with Steven Thunander's subs.  Normally I would have done our Bulletproof workout but what the group did today involved too much risk of further injury - I already have enough issues and don't need more.

33:13 Solo

When working with clients in substance use disorder treatment the majority of our programming is partner and/or team workouts. 

Feelings of isolation are a big driver behind addiction, therefore with workouts we want to create opportunities for connection. Team workouts helps build camaraderie, accountability, and communication. 

Ricky and I did this in 23:00. I thought there would be a bigger break after the bike - but what ends up happening is it forces a higher pace on the ski because you don't want to be the reason for a hold up.

I have been doing CrossFit Affiliate programming for the week but saw this when I woke up this morning. 

22:40 Rx (Solo)

Went solo. 34:56

What can I sub for a ski erg? I don’t have one. Any thoughts? Thanks in advance. 

Dale, what is your opinion on an individual version of this?

If your answer is get more friends I won’t be offended!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural. Stamina steadily playing more of a factor as the workout goes on, but switching modalities to help gain some intensity back

					SHORT		MEDIUM		LONG

LIGHT												x?

MEDIUM

HEAVY

SPEED SCALE
Pick one of the two movements, one partner works while the other rests, each person does the set. If it's just you, rest however long you worked on that set

STAMINA SCALE
For time:
165 calories on the ski-erg
165 calories on the bike

COORDINATION SCALE
3 rounds of:
55 calories on the ski-erg
55 calories on the bike
*this gives you more time to feel the technique at each station before moving on. If you need something different for technique practice, try 3 rounds of 400m run and 40 squats

GENERAL FEAR LEVEL: 7?

Globo wod: Solo complete the wod for time without rest. If you don't have a ski erg we have a few options. 1. Substitute 2 slamballs 20/30lb slamball to one calorie of ski erg. 2. Substitute 2 hammer strikes on a tire per calorie ski erg. 3. Substitute 4-8-12...40 calories rowing or 2-4-6 ...20x 25 ft shuttle sprints, down and back equals 1 rep.  C2 bike erg Substitute equal calories echo or assault bike, stationary bike,  or burpees.