2 +30 RX

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 hanging knee raises
600/750-meter row
2rds + 742

3rds, 28 KTE
Rx but with 50 cal bike without rower

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

3+3 
3 sets of 10s on all rounds, except the 3 at the end were sad singles. Row 1 was about a 1:58 pace, row 2 was about 2:00 and row 3 was 2:02. Grip is done for. 

2 rounds + 30 k2e + 130m row

2 rounds + 785m row

M/38/6’/172#

Wasn’t paying attention and started with the row.

Completed 3,000m and 77 K2E. 

Deo gratias

As rx'd, 2 rounds + 476m.

Broke K2E into sets of 6, which was surprisingly sustainable throughout.  Rests were 15 sec to start, but got longer as I went.  Maybe could have pushed a little harder there?  As it was, rows were unpleasant, so I didn’t really feel like going faster.  Row pace was ~1:54, 1:57, and then 1:48 or so on the last round, where I went nearly all out.

51m/5'10"/180

Intermediate
3 rounds + 30 knees to armpits + 47m row

M62 182#
done 5.23 

20 mins amrap 20 kte, 750m row
3 rounds + 70m

Complete as many rounds and reps as possible in 20 minutes of:
30 hanging knee raises 
800 meter row

3 rounds + 750 reps

Ho convertito gli 800m run con 42 cal A/B
Knee to elbow (ring ) kipping😅
3 round +4 reps

Rx 2 rounds complete.

m/39/241

Male rx’d 3 rounds and 5 knees to elbows.

37 / M / 5'9" / 140lbs

1 round + 30 + 720m

Rx: 2 Rounds + 30 K2E + 975m row. 

3 plus 13

20min AMRAP: 3+11 Rx

30 K2E
1000m Row

M 53/195/6’
3+30 intermediate scale.

good day all,
   rx 2 round + 30 rep +500 m
regards
michele

Rx 3 round + 25

Scaled
20 minutes AMRAP
1mi stationary bike
30x knee raises

totals
3.3 miles
90 knee raises

15 min AMRAP

20 Hanging Knee Raises
1,500m bike

2 rounds + 1,240m

Rx- 4 rds

M!/ 93 kg / 31 y
Rx 3 round + 7 KtE

Arms in straps for KTE
3 rounds+ 5 KTE

61/5’8”/155

Straps still tax the shoulders and grip muscles, but not to the level needed from a bar hang. For me, to straps are not to make the movement easier, it’s to protect the shoulder joint. Bar hang KTE just shred that joint. 

Rx’d

3 + 18 knees to elbow 

5/21/2024  -  M / 5'7 / 21 / 194

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

(Pre WOD Mobility with GOWOD mobile app) 

10 rounds for time:
2 dumbbell snatches/arm (35/50 lb)
3 dumbbell goblet squats
4 pull-ups

TIME - 8:20

(Post WOD Mobility with GODWOD mobile app) 

54 yo M/ 5'9"/ 154 lbs

As Rx'ed
2 rounds + 30 KTEs + 197 meters rowed
Damper @ 10

3 rounds + 11 K2E
= 3,089m total including stop time + 101 K2E

5 mi run then 

Complete as many rounds and reps as possible in 20 minutes of:
20 Hanging Knee Raises 
Row 750m

4 rounds + 8 HKR

3 rounds + 23 reps

Rx’d 
2 rounds + 752 meters

2 rounds + 185 meters

2 rounds
30 knees-to-elbows
1,000-meter row

Rx’d:

3 rds + 30 K2E + 9m

41/M/170lbs/ 68”

RXd
2 Full rounds
+ 836m row

Rx 2 rounds 18 ktb 
2nd workout back into CrossFit 
Tough stuff dang. 

A: 10’ 1 Power Clean + 1 Hang Squat Clean @80kg
B: WOD 2+ 985m

3 Rounds + 5 Kneed to Elbow 
RX 

M/49/6'2"/185#

Rx'd 
2 rds + 30 + 531m

***wore my Donnie Thompson Bowtie during this wod to see if that helped with not tweaking the shoulder on K2E's

Male 
163
36
5’7

had 599m left in 3rd round. 

Beginner option
600 meters rows 
3- rds plus 20 reps

In the hotel gym, 30 V-ups and 1000m on the recumbent bike machine at level 5.
4 rounds + 30 + 670m

M 50/180cm/76kg

30 knees-to-elbows
60 sdhp, 24kg kb

2 rounds + 24 k2e

Rx
2rds + 30k2e + 798m row

Rowed on an EnergyFit rower. Wish I had access to a Concept2 :(

Intermediate:
3 rounds + 30 KTA + 244m row

F:55-59

20 K2E each round, 1000m row

3 rounds + 20 K2E + 220m

Rx
2rds + 30 + 500m

Left shoulder stiffness/pain prevented large sets for KTE - straps definitely would have enabled more. C2 was on drag 5, and kept first 2 rows around a 1:52 pace. Last 500m was a 1:46 to finish right at the buzzer.

Rx
3rds+241 (30 k2e + 211m)

Rx: 3 rounds
800 mts run

Scaled to
KTE--arms in straps-knees touched elbows every rep
else as rx
2 rnds plus 30 kte/250m row
m/54/175
wish I bought these straps sooner!!

Rxd at the Y. 

3 R + 30 knee to elbows + 90 m

maintained a 2:00 min per 500m pace and was able to attack the K2E in large sets. If you can stay unbroken on those I bet someone can hit 4 R. 

M-43/178/77kg
Rx: 2 round + 30 KtE

Complete as many rounds and reps as possible in 20 minutes of:

30 knees-to-elbows
1,000-meter row

2 rounds + 30 knees-to-elbows + 518m row 

2 rds + 12 reps (experimented with taking the row very slow since my hamstrings are still sore from last Saturday) 

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
20 hanging knee raises
600meter row
4 rounds + 20 knee raises
not really feeling it today 

Globo wod: If you use another rower note in comments or log. Subs are 800m run, 1 mile road bike or bike erg, or 50/60 calories assault or echo bike.  If you don't have a pullup bar sub v ups for KTE.