Row 200m
39.2
37.6
36.4
36.2
37.1
38.6
37.8
38
38.5
38.4

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

Fastest 1:14
Slowest 1:34

Open Water Swimming (Call this the Zig Zag Swim)
1:24-1:14-1:34-1:15-1:26-1:16-1:17-1:20-1:18-1:26 

Did Murph Yesterday with BH. Shoulders were cooked for today's swims.

E2MOM

58-85 seconds

10 calories assault bike
15:13

M/38/6’/175#

Subbed 200m row
42.5/41.3/39.9/39.5/39.1/38.6/39.2/39.0/40.6/ 38.6

Deo gratias

5.17
62m, 182#
Swim 10x 45m, :45 sec rest
1:07, 1:03, :59, :59, :58, :58, :57, :55, :54, :52

Subbed 200m Row

Fastest: :38
Slowest: :45

Spent almost every round at :43/:44 besides the first and last

Ski-erg, Rx'd

50.2/54.2

Did 3x15m each rd

50-52-61-62-60-55-54-53-52-47

13:58 Total time (10x50 yards, pool swim). Rest exactly 60s.

30,29,30,29,30,30,31,30,29,30

Performed at Kroc Center, Coeur d'Alene, ID 2024-05-15.

M / 31 y / 93 kg

Swim Rx
fastest: 36s
slowest: 41s

M- 53/ 5'7 / 210 
Intermediate athlete 
400 m. On Assault Bike 10 rounds
fastest- :31 .........slowest ::35

17:24
Rower
40;40;42;41;40;52;43;41;47;39

M/47/6’4”/225#
200m row x 10 with 1 min rest
Low: 36 sec (rounds 1-5)
High: 39 (round 7)

2 months into returning to CrossFit after a 10 year hiatus. Long way to go but feeling good. 

10x 200m sprints with a 200m walk

Swim Rx
fastest: 51 s
slowest: 1:02

10 rounds

43 fastest 1st and 10th. 
49 slowest 

:30 (Round 1)
:41 (Round 9)

10rds: 

200m Row
1 min Rest

:40.0/:38.8/:39.0/:39.7/:41.8/:41.2/:41.0/:40.4/:40.0/:39.8

Subbed for the SkiErg

42.2 slowest
41.2
41.6
41.1
41.6
41.6
41.6
41.6
41.3
39.0 fastest

triceps on fire 

pool is closed by me so i sub with the 200m ski at 9 resistance

fastest time: 40 seconds
slowest time: 51 seconds

Rx’d
Rd 1: 1:03
Rd 2: 1:02
Rd 3: 1:03
Rd 4: 1:03
Rd 5: 1:03
Rd 6:  1:05
Rd 7:  1:05
Rd 8:  1:09
Rd 9:  1:04
Rd 10:  1:06

M / 5'7 / 21 / 194

*6 WEEK MURPH TRAINING - Week 5/6 - Workout 2/5*

*All workouts leading to murph will be done with a 8lb vest*

(added work - 10 min run easy pace) 

For time:
21 - Dumbbell thrusters 25lbs 
21 - Pull-ups
15 - Dumbbell thrusters 25lbs 
15 - Pull-ups
9 - Dumbbell thrusters 25lbs 
9 - Pull-ups

TIME - 7:21

(added work - 10 min bike easy pace)

Subbed 7 200m runs at Lynchburg CG. Dirt road, a little up and down. 
42,47,42,47,44,50,44. Felt good. 

All rounds between 46 and 49 seconds.  Exactly the type of workout I needed today.  Tks HQ.

61/5'8"/155

10x 200m sprints with a 200m walk

400m C2 Bike:

Fastest: 23 secs
Slowest: 31 secs
👍

M-43/178/77kg
Scaled in: 
- 5 set 20 SDHP@kb20
- 5 set 20 SDHP@kb24
- 1’ rest beetwen set
Time: 14’25’’ 

43.1
47.2

14:18
500m
open water ches bay

M/49/6'2"/185#

Rx'd it was raining so had a running clock under an umbrella couldn't record each individual time. Total time was 16:50 with rest. Swims were between :43-:50 seconds

200m row
1 - 38.8s
7 - 44.9s
Avg- 42.7s

Ski 4/5
:50-:50-1:00-:52-:50-:49-:49-:49-:49-:51

10 -150m rows C2 rower -damper:8

Fastest- :35
Slowest-:38

Tied a band on my rig and mimicked ski erg for 40 sec.
10 rnds
Did some lite BP between rnds

Beginner option:
10 sets, each for time:
150 meter rows

Ski Erg 200m skied 2160m total completed in 16:24

Not sure of fastest and slowest 

Rx
All between 45 and 55 sec

Yup, been too long since the last time I swam, gotta work to fix that - stroke was sloppy killing my efficiency, and just not conditioned well enough for this right now.

On a 8 m swimming pool,
40 secs
47 secs

37 yo/m/235
200 m row
fastest: 35.3 (round 10)
slowest: 36.8 (round 8)

average 36.24

M 50/180cm/76kg

Rx'd
Fastest time: 1:03
Slowest time: 1:16

200m Row 
 Fastest Time: 38.3 Seconds (Rounds 10)
Slowest Time: 42.9 Seconds (Round 1)

200m ski erg. Damper at 10. 

44.4
43.6
43.6
43.0
41.8
41.2
41.2
42.8
42.7
42.1

2180 m total. 

10 sets, each for time:
200-meter ski erg
Rest 1 minute between sets.

Fastest time: 45.8 seconds
Slowest time: 49.9 seconds

awesome workout! 

unfortunately my "waterproof" stopwatch was not so waterproof after all. I got a measurement at 1:16, then it died. I certainly went faster than that but probably slowed down towards the end. 

Globo wod: If a pool or body of water isn't available, and none of those ergs listed above are available sub 10/12 calories assault or echo bike, or 100/150m sprints. If you are using a conventional treadmill use a high incline.

10 at 45sec on a minute