Vietnam? Why?

Can't wait till tomorrow! This one looks awesome! Full body burn and awesome mix of weightlifting and monostructural! Bring on the sweat and the burn!!!!

is there a reason behind all the hidden faces?

I'm subbing sumo-DL high pull--each 100m row=10 SDHP correct? So 50 SDHP for ea. round. Pretty sure that's right, but re-inforcement would be appreciated.

There are still US troops in Vietnam and part of the project of bringing back remains of MIA Americans.

can anyone give me a general idea how long each round of 500 meter row is taking them or how many calories they are burning. My rowing machine does not record distance only time or calories. Just trying to get a general idea...Appreciate it.

#6 it takes me 1;54 give or take a few seconds

It takes me just under 2 minutes to row 500m

gracias por tener este portal que es muy de garn ayuda para mi entrenamiento de crosss fit

anyone knows why Mikko Salo wasn't at the games this year?

nice pic

No excuses! Crossfit anywhere! Love it!

How many sumo deadlifts high pulls is it for 500 meters and at what weight? Thanks!

At #7 and #8 Thanks for the quick responses!

13:40 rxd
Good wod

Does your rower give strokes per minute. I'm usually around 1:45 (+-5 depending on the WOD). My strokes per minute for that pace usually is between 30-35 if that helps.

Nevermind, I found my answer...From the crossfit FAQ

"Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's"

13:22
Awesome wod. Keep em coming

Bring'em home boys!! I can't wait for tomorrow's wod, I miss doing bench press as part of my workouts.

M/27/5'10/183

17:08 Rx

That was hard work! Great session!
Warmed up with sipping and got consistent DUsfor the first time!

Sub rows? Gym has no rower. I know sumo dead lift but how many for 500m.

Nvm

18:55

Scaled bench press to 45kg

Well, that was Fun.
Time: 14:54 rx

19:05 as Rx'd

Sets 4 and 5 of Bench Press were broken up

@ Comments: #18 & #24 - What time per 500m were you achieving to get scores like that??

M/33yrs/72"/180#

19:45 - Rx'd. Wish my gym had a rower & bench in the same area... had to transition about 75M between the two. Still plenty tough!!!

M/36/5'10/210
21:10 Rx (Rowing times: 1:45 1:50 1:58 2:01 2:08)

17:30

32:11 RX

Rows between 2:15-2:30. Bench Press in sets of 5 with about 10-15 seconds rest in between. Final round had to break Benches up more.

19:40... The 3rd and 4th Row was tough.. Nice WOD!

m/47/185

16:58

Subbed 30 push ups for bench presses

13:20

f/30/5'5/123

20:09, 75# bench

45 reps w/50 kb sumo dlhp
bench as ordered
17min
thanks! good one.

33/m/5'7/175

14:57 rx'd.

Emphasize the legs on the rower. You won't need them on the presses. Arms were burnt after, went unbroken through wod.

Scaled for home equipment:
50 reps with 18 kilo sumo deadlift hang pulls
40 kilo bench press
34:43

20:25
then, 44 pull-ups for 44 yrs. today!

Sunday musings...

1) Camels. Watch out...they spit...

2) Choose. High quality; low cost; great service. You can have any two.

3) Comet. Yesterday marked the One-Year Anniversary of Comet CrossFit, the Affiliate owned and run by "Lil'bingo" and "The Heir". 50 athletes did "Fight Another Day" and money was raised for Mrs. bingo's cousin and her bre@st cancer education foundation. Five local Affiliates were represented in addition to Comet.

The White boys are making people better. Congratulations Randy and Dan. Your Mom and Dad are very proud of you.

4) Communication (what...you didn't thing there'd be a teachable moment?). Where does the responsibility lie when we enter into a conversation? Let's define a conversation as the interaction between two people during which there is a purposeful transfer of some kind of information. Let's refine that by saying that in this day and age we cannot define a conversation as simply as two people talking with one another. We have email, texts, FB chats and PM's, Twitter @'s and PM's, phone calls and Skype, and of course plain old face-2-face talking.

So where does the responsibility lie to ensure effective transfer of information? Upon whom does it rest to make sure that facts or ideas have been successfully transmitted and received? How about the emotional content, the feelings that ride along with the data? Sometimes the emotional content is really the data that's intended for transfer and is quite obvious, like the color guard accompanying a General. Oft times, though, the feelings attached to the words are as carefully and craftily hidden as a stowaway on a cruise ship.

Here's my bid: the responsibility lies on BOTH sides of the conversation. Active listening is key. Engaging in the conversation means engaging the individual on the other side. It starts at the very choice of vehicle: to whom am I sending this message? On the receiving end the vehicle should also be evaluated: who sent this to me? Think about it...the universe of topics you would engage with your 75 yo grandparents via text is awfully darned small, and if you are a grandparent who texts you can't "receive" disrespect in a message filled with contractions and lingo.

A status update is like a billboard, meant to be one-way, neither demanding nor expecting a reply. A conversation, on the other hand, is by definition bi-lateral. It requires active listening and anticipatory listening on the part of both people. It requires a shared understanding of the power as well as the limitation of each method one might choose to utilize. The smaller vehicle creates the greater distance and so must transfer the more basic information. More nuance or emotional content requires a different vehicle, at once larger (to include the details) and smaller and more intimate (so that everything can be seen as well as heard).

In the end we are social creatures, driven always to connect. The rules of communication have not really changed despite our ever-increasing ability to communicate, to connect. The more important the interaction the closer we must be to the other. Communication, no matter what vehicle we choose, requires that we listen better. Listen to what is said to us; listen to what we say; listen to what the other hears.

The responsibility for a successful communication is shared equally by both involved. Despite our newfangled world filled with different ways to communicate the most effective strategy hasn't changed in a few thousand years:

Listen better.

I'll see you next week...

F/26/5'4/158

Time: 23.25
99# bench
Rowing times: 1.45, 1.48, 1.58, 2.02, 1,58.

Any ideas on scaling the bench for chicks? I just don't know what the weight should feel like, if tha makes sense. The demo looks like those guys are able to power through he 15 reps until almost the end of the workout, and that's when the last few reps look tough...I've been cheating myself lately when I get done with a WOD and realize I could have pushed more weight.

M56/5ft11/78kg All rows under1.45 total time RXD14.40 did wod after 45mins snatch should hav gone harder on rows give this another go

Mags,
My suggestion is 45-65#. 135 for me is like a push up with ny feet spread (fairly easy).

Musings you know where...

Reply: Mr Christian B

I honestly didn't record the row speed but I believe I stayed around the 1:50 area. I went unbroken the entire WOD and it was about a 3 sec walk to the bench press.

M/36/170
Subbed 400m runs for rows.
16:20

THANKS DAVE!

44/m/176cm/73kg

Five rounds for time of:
Row 500 meters
Ring push-ups, 15 reps.

14:43

Rowing times: 1:46, 1:52, 1:53, 1:53, 1:53

No rower at the gym, no bench at home.

no rower at home, subbed 50 sdhp @ 45#, bench rx

38:23

tried to focus on the legs on the DL's to not cash my arms, but after the hump had a hard time doing that

m/21/63/192

25/m/179cm/99kg

Rx @ 15:53.1

#10 mikko is recovering from knee operation

What resistance is recommended for rowing?

17:44 - Bench was in the basement and the rower was on the first floor. This WOD really worked me over.

Now rower so 50 SDLHP with 55 lbs for 500M row
Time: 20:11

Broke up sets 4 and 5 by 2 sets 25 SDLHP/8 Bench presses.
Whew...this was not easy.

That photo is very cool.

14:22

31m/215/6'
Subbed sdhp45# for row 50 reps
135# bench
5 rds In 21:11

16:06

14:09 RX'd

M/37/195/6ft
rx'ed 17:41 (w/30 yd run from rowing machine to bench)..Ahhh..miss an old fashioned bench workout!..that was fun...Yut!

Subbed 25lb. SDHPs
19:33

Just started crossfit. Did this in 19.50 rx
Did sumo high pulls. No rowing machine.
That took everything i had.

16.12 M28/99kg/180cm

Changed my WOD for today...I've been watching video after video of it I finally had to do it and just about died!! "Linda"...aka 3 Bars of Death..

M/37/186...41:59

Cleans..115lbs
DL...245lbs

Haven't done this...highly recommend!!! Happy CrossFitting!!

subbed bar bell for dumbbell 35#
21:00
M28/225/5'8"

22 min 2 sec. (M41/82kg/174 cm)
Bench press done with 50 kg. 4th and 5th round on the bench was splitted in 2 rounds instead. Round 2 min per 500 m in rowing. Struggling with bench due to a pinched nerve.
Finished with Split Squat Deadlift (4x8 50kg) & Deadlift (4x8 82,5 kg).

9:29

M/35/154lbs/5'9"

Subbed 50 reps of 45lb SDHPs for the rows.

18:52

M/23/230/6'
13:13

17:50. Gwd

Rx'd
19:42

14:32 hungover ; )

subbed 50 SDHP's for 500 meter row. Good workout!

17:06

Humbling

16:48RX.....must work on rowing.....

IF YOU ARE DOING CROSSFIT SOMETIMES THE WOD'S DONT SEEM TO BE ENOUGH AM I SUPPOSE TO BE DOING OTHER THINGS? IF SO, WHAT?

excellent!I hate rowing and suck at benching so this is made for me!

26/M/5'10' /185 lbs.
14:40

26/ M/ 5'10"/210lbs

16:29

M 46/164/5'9"

17:32

16:03. Great WOD.

23.10
Scaled the bench to 95lb.

I.
Hate.
Rowing.

Sub SDHP for rows w/45 lb bar. Bench Rx 22:50, this one hurt but it was good. tyvm hq

16:40 as RXd

M/23/185/5'10"

19:44 RXd

That was a smoker!

25:33, scaled the bench back. Still pretty new, too.

155#, 95#, 95#, 85#, 85#

Loved this WOD, hope to see it again.

Just wish other people'd leave the bench alone, esp, when I have crap sitting on top of it to try and save my spot, had to wait for a guy to finish his set, to get my last set of BP done. I'm on the clock, dangit! Oh well.

As rx'd
17:58
Broken bench press last 3 rounds (10+5)
Cute wife Jen 5 rds, 300m row, 7 bench press 45lb
12 mins

19:00 give or take a few seconds.
Awesoke WOD! I thought it had nice balance between cardio and power. My legs are still sore from Friday. Those lungs were killer! Anyone else?

m/31/189/6'
RXed and ROPED
15:43

5 min rest

6 RNDS
15 Hand Release push ups
1/2 Gasser
45 sec rest
6:05, forgot the rest

5 min rest

1-1-1-1-1 squat @ 185
3x5 push press @ 135

'nam. this picture fires me up

17:50. Gwd
L

(50) 45# KB SDHP, (25) PUs, 5 rounds: 19.09

18 minutes. Had to scale on bench press for last few sets. I could barely lift it by the end.

I'm gonna to give the main site WODs a shot from now through the end of October. One down, a whole bunch to go...

21:35 Rx

M/39/5'11"/171

5 rounds
45# sdhp's, 50 reps
135# bench press, 15 reps
17:40

m/49/69"/260#

16:44

45# sdhp- 50 reps
135# bench-15 reps
5 rounds

my biceps get pumped on those sdhp's!!!!

m/32/6'/185

subbed 50 reps x 45# sdhp for rows and 30 push ups for bench (had to choose what to use my only bar for)

20:23

37/m/175
Rx 22:06

m/48/5'10/196
subbed 400 meter run for

18:40

F/51/5'6/125
21:10
50 sdhp 35#
70 # bench. Could have been a little more. Didn't add right
Good burn

M/43/223

21:02 (not happy about the time)

I had to run about 50m each way to/from the bench and rower so that added time I'm sure.

m/42/5'8"/175

Subbed SDHP 50# for rows
Bench as Rx'd

27:31

M/28/6'0/205
RX'D
Subbed 185 for 135

17:50

M/33/5'6/166

Subbed SDHP #45 x50 and Weighted Pushups #30 x15
5 Rounds

24:42

Killer WOD!

scale and mash with lunge - hs walk - kbs from earlier this week

wu - lunges, inchworms, hspu, kbs, row 250m, bench

3 rft of 50m lunge, 10 hspu to 6", 25 kbs 1 pood = 10:44

2 min rest

3 rft of 500m row, 105# bench press 15 reps = 9:58

3 rounds SDHP 45#, 2 rounds SDHP 35#
5 rounds 12" elevated pushup
(19:50)

19:46, level 5 on rower. fat grips on bench. constantly changed grip position. next time 1 link of chain.

as rx'd 18:12

40 SDHP 50 reps
135 bench 15 reps

25:27

Modified/substitutions: no rower or bench
6 months post-op TKA
Five rounds for time of:
100m rowing sled drag, 100lbs
Weighted push-ups, 15 reps
25lb+BW=225lb x .60=135lb Push-up
19:00
M/54/6’/200

cannot wait to do this tomorrow when I get back to school!!! SDHP too

Subbed sdhp for row bench as rx'ed 14:51. I was hoping for a min and a half faster so more work to do!! M/29/5'10"/183

As rx'd 14:21. Did the Mud Dog 5K this morning. Fun time. 26:33.

17mins flat...awesome WOD (would have helped if the bench press and rowing machine weren't 60 feet apart haha...No excuses!!)

M/22/225lbs/77"
13:36 as rd'x

m/41/5'11"/165

19:28 Rx

retired army 1SG
clarksville, TN

21:30
Subbed SDHP 50# for rows
Bench 47 kg (105 libras)

18:31

17:32 as rx'd.

18:06

Scaled bench to 95lbs because of shoulder recovery

16:05 trying to get used to it just started this still of traaing

50/M/180
Sub'd
8 reps 135 lbs
21:40

5 rounds:
23:00; Scaled bench to 45 lbs/15 reps (I am a beginner).

Standard CF warm up (10 min)

Frost time doing this and I will say I am happy with my timer.
00:19:56:94

48/M/5'10"/205

16:08 as rx'd

1st post

M/145#/5ft10in/25

5rds of: 500m rows & 135# bench press 15x

My rower doesn't measure distance, so I guestimated 8m/stroke and did 65 strokes for each set on the rower:

1: 2:06
2: 2:17
3: 2:11
4: 2:10
5: 2:05

Total time: 22:05

5Rds
50 SDHP
15 weighted push ups(15kg, 33#)

35:47

20:25

Subbed Sumo DL HP for row

24:04

12:38, subbed push ups for bench. Rower but no bench at home.

M/22/5'11"/187

19:51.5 RX'd

No rower--subbed SDHP using 35lb kettle bell.
Bench press started @ 135 lbs for 2 rounds, then scaled down to 115 lbs for 1round, then 95 lbs for final 2 rounds.
37:55, including switching plates for bench.

M/47/6'/185 lbs.

M/18/72"/155

23:16

95# until last set I used 115#

22.27 min as rx'd

Subbed 50 SDHP w/ a 44# kb
Scaled bench: 125-125-125-115-115
23:53
Great WOD--my shoulders were fried

16:35 RX

Enjoyed this one.

21:19. Just realized today how bad I am at rowing. Great WOD though, and I only improved as time went on.
**Note to self: Don't play 2 hours of basketball before attempting main site WOD's.
thanks again CF!

M/18/5'11"/170lbs
Only did three rounds- forgot that it was five when I got to the gym.
10:21 with 115lb bench press.
Post-WOD: strict pullups 7, 10, 7, 7, 10

12:01 RX
Surprised at how heavy 135lb started to feel by the end.

Scaled bench to 115
18:52

17:46 Rx'd

F 48/ #127.5. Time: 21:13 @#65 floor press

Awesome WOD... RX 15:30. Rowing kicked my trash!!!

Did it in 14:27 great wod
Male 27 185

Ryan

16:48, scaled to 50 kg

M 47/ #158
Time: 18:54 @ 95#

5Rds
50 SDHP(20kg, 45#)
15 weighted push ups(15kg, 33#)

35:47

19:30 As Rx'd

18:45 Rx'd

First day of Crossfit. I got a 16:34.

Rx'd - 23:39

17:32 as rx'd.

26 minutes (ssdl in place of rows)
Since I was in a hotel gym I only had access to 2 x 50 lbs dumbells. Does anyone know how dumbells scale to barbell or are they the same in terms of effort?

5 Rounds
500 M Row
12 135# Bench Press
19:36
then
20 K's to E's
Good Workout

Bench Press - 95lbs - Time:16:44

38:00
sub'd with 40lb SDHP per 10 meters.

16:00. Fun.

M 41/ 178#
Time 18:15 @125#

m/42/70/200

CFWU x 2

WOD as Rx: 12:55

m/17/5'11"/185
3 rounds
500m row 115 bench (15reps)
500m row 125 bench (15reps)
500m row 135 bench (15reps)
9:26

subbed 15 pull-ups for row

18:54

21:58, benches on machine @ 135 - no free weights close by

23:23 as rx'd

Day 154
M/45/6'0"/189
CFWU x 3
Made up on 121001-Monday (saving the 5k for Friday when I know I will not have access to weights/gym/equipment.
Time: 19:22

Carole
F/54/5'6"/135

Row 2 minutes
bench 85#

18:09

Kevin
M/53/5'11"/172

Row 2 minutes
Ring push ups

18:23

Display on rower doesn't work.

15:41 Rx'd

13:22 rx
18:18 scaled: 45# bar 12reps

cfm...
5 rounds of:
row 500m
12 pushups (bench)

20:21 @30 weeks

m/41/6'4"/227

22:02

50 SDHP @ 45#
135 bench x 15

I found the SDHPs harder than rowing. I felt it a lot more in my arms than I do when rowing. Had to take a feel breaks as my arms were failing.

M/37/5'8"/180

13:05 rx'd

Subbed 65# DB
21:33

50 SDHP (45lb bar)
135lb Bench Press

Time: 24:44

Height: 5'11 1/4"
Weight: 190lbs

Wonder why it took me alot longer than some people on here. I didn't time how long it took to do the 50 SDHP. Anyways, I think it's because I did it by myself. I work so much better with others! Can't wait to get my box open!!!

F/43/180/5'10"

Wish I did this workout when I rowed... Maybe I would be better at the pressing motions.

95# bench ... No sets unbroken :-(
1:51<row times<1:54

16:59

17:42 as Rx'd
50 pulls on hydraulic rower

M/27/5'10"/180
Sub 50 SDHP 45# for row
16:00

19:11 rx

22:30.
Did the BP @ 50kg, sets 2-5 broken up.
Rows 1:42 - 1:47.
Only been doing BP for a little over a year, and they kill me everytime.

12:29

I wish Trine had a rowing machine, subbed in SDHP for rows. 18:11.

Worst part- I broke on the 4th round of bench at 14.

20:39 as rx'd

M/32/5'10/83kg

14:35 as rx'd

26 min
Sub sumo w/ 50

22:30

M/34/215

1st month doing CF 16:34 RX

Rx'd 18:00

25:43 subbed 65# sdhp

As rx'd. 1:50 pace row (lvl 5), bench press unbroken. Luke

28:14

17:49 as rx'd.

23:31 as Rx'd

13:13

M/35/5'4"/147lbs
As RX'd
21:42

as rx'd

18:34

12:57 RX'd
good one.
M/25/6"/190

19:43 sub'd sumo high pulls for rows....ouch
M/38/5'5/160

14:54 Rx.

16:22 Rx

14:51 rx'd

M/37/160 subbed 95 lbs - 17:55. Post WOD HR: 185, 2min rest HR: 160

M/37/160 - 17:55. Post-WOD HR: 185. 2 min rest HR: 160

M/41/200lb/5'11"

Did not have barbell or rowing machine.

Sub 500m rowing with 50 times 50lb dumbbell Sumo Deadlift High Pulls. Sub 135lb bench press with 50 lb dumbbells bench press.

27:10 min

19:41

19:41

m/6'2"/200lbs/42

22:18

11:26 subbed sdhp

did it again [:

around 15 min
subbed 135 bp with push up because at my weight it was harder..
and at globo gym you cant take the bench for 15 min or d bags freak out

cheers to crossfit!

Rx + 100DU 19:33 ran 30m from bench to rower
DUs= 1:10

22.12 ASRX

Cheating rest and diet sure made that one feel hard. Look forward to crushing next time

22.12 ASRX

Look forward to crushing this next time.

M/33/158lbs/5'9"

26:13

40kg bench press

14:43

45 lbs SDHP
135 bench

14:02

SDHP
14:46

M/6'5"/205
Would have been around 14 min. Too bad I forgot to press start on my timer... NOOOO!!!

M/21/200lb
14:31 rx'd
All rows under 2mins, all bench unbroken
Great fun. Hurt like hell. Loved it.

M/21/200lb
14:31 rx'd
All rows under 2mins, all bench unbroken
Great fun. Hurt like hell. Loved it.

50 SDLHP 45# KB

14:18

50 SDLHP 45# Kb

14:18

M/6'3"/232/38yo
I ran 3 1/2 miles before this in 25min completed the workout in 20:18. This was my first actual WOD. The bench press was light so I will increase. Slow goes it I have nver done this before. Loved it!!

50 sdhp x 50 reps
135 bp x 15
5 rds 24:30
Rower occupied I think I would have been aeond 20 min rxd

16:18, 4 rds, 95 lbs

16:04 as RXed

16:04 as RXed

29:45 as rx'd

Not too bad for a 131# female I'd say :)

44m, 6-212
RX'd
18:55

25:25 as Rx'd

15:10, at st. 3

115# bench.

19:14. Bench press is my kryptonite!!!!!

rx'd 16:16

19:42
Sub'd bench with push ups, I had no spot for the bench.
f/30/126/5'6"

Former college linebacker current phys Ed teacher and ocean lifeguard 26

11:10 @LA Fitness Cherry Hill 11:10

sub 400m run for 500m row

20 mins flat

5 rounds of:
500 m row
30 pushups

20:45

17:30
Did 60 ib (30 each hand) db floor press instead of 135 press. Can't do that much weight 15 times haha... I only weigh 125. Killer work out.

23:30
208 lbs

16:33
PR first time
208 lbs

30 min, subed 20 60#kb swing, and 20 75# overhead squat for the row.

Very slow due to chatting with my workout partner.

15:10
subbed 50, 45# SDHP for 500 meter row. Used bench press weight of 165 versus 135 for 15 reps, five rounds total.

As rx'd:

18:06

1st month crossfitter - 18:13 rx'd

f/36/5'6
27:25 scale bench press to 100#

f/36/5'6
27:25 scale bench press to 100#

just coming back from illness....

m, 138 pounds 24 5'6

39 mins

M/23/5'10"/174

18:34 as rx'd

included travel time between the rower and bench

21:05 as rx'd
Transitions were slow, having to go up and down stairs.

m/27/6'3"/240

4 rounds for time of 500m row, (10) 225lb bench.

19:50

M/41/190

21:05

As rx, damper at 5. Bench sneaked up on me fast. Rough.

23:44 as Rx'd.

M/42/187/6'0
22:00 subbed SDHP 50@45#

OOH RAH

RX'ed 20:19

M/26/6'0"/245

As Rx'd

23:47
Rows: 1:45, 1:48, 1:53, 1:55, 2:00
short walk between bench and rower, couple water breaks. turrible.

M/26/6'0"/245
As Rx'd
23:47
Rows: 1:45, 1:49, 1:55, 1:55, 2:00
Walk between row and bench, 2 water breaks
Turrible

M/26/6'0"/245
As Rx'd
23:47
Rows: 1:45, 1:49, 1:55, 1:55, 2:00
Walk between row and bench, 2 water breaks
Turrible

21:23
Rows all around 2:00
Last set of 15 bench were broken up in fives
jodimonroeonline.com

Jon M/43/5'8"/168
As Rxd 14:45

Josh M/16/5'10"/240
Scaled to 115 on the BP - around 18 minutes

20m42

M/37/5'10"/190lbs

As rx'd 14:43

18:40 rxd

Row ave was about 1.48sec per 500m

Bench got me had to break up last sets.

Fun wod

Rd 1: 1:48.7, 135#
Rd 2: 1:57.0, 125#
Rd 3: 2:00.2, 115#
Rd 4: 2:06.2, 95#
Rd 5: 2:00.9, 95#

Total time: 24:22

24:47 as Rx'd with CF Warmup prior

C-
17:07
95# BP

37/M/6'00/187

23:07 @ 115#

scaled to 10 reps on bench
18:48

17:51
Jessica - 20:51 (95lbs.)

40 lb dumbbell bench presses
26:33

M/ 38/ 134 lbs/ 5'-6"
As Rx: 23:08
This one was a bit harder than I thought. I think that 1 reason I was slower than I thought and it was harder is because I did a DL WOD the night before and my grip was a bit taxed, as well as my hamstrings... I felt BOTH in my rowing early on. I almost never bench so that's always a fun thing to do. I had no spotter so I kind of kept within myself, breaking it up into sets so I was not totally fatigued. I would have liked a spotter to go for it a little more at the end of each set, and minimize the sets, but it was fun.
I had to walk about 150 feet to the rower and back each time, but it was like a nice mini break to catch your breath between movements really.
GOOD WOD.

22:29
last rnd b=23x95#

13:12 as Rx'd - My kind of WOD, loved it!

Time 21:18

Run 800 M
135 Bench Press x 15
5 rounds = 30:39

Rx'd 15:23

M/36/5'11"/195

Row 5 x 500 meters (about 2:00 min per round)
BP 135 (5 x 15)

Jake - 17.32 - scaled to 50kg (110lbs)
Coz - 22.26 - scaled to 30kg (66lbs)
Broke our Crossfit virginity, this is awesome!

Lil' late but anyways:

M/37/5'7"/180
20:00 min rx'd

10/06/2012

Sub'd one arm 200lb Nautilus chest press:

18:49

Week 11

As rx'd with a partner...had to share the rower...finished in a shade over 20 minutes...smashed the bench press

M/25/5'9"/163

Rx'd

24:53

23:07

Did first bench unbroken...2nd split about in half..3rd in 3rds and subbed 115 for the last 2 which were broken in 3rds

M56 241 and losing w/ Advocate....transitioning to Paleo.

500m / 135 / 135 / 105 / 105 / bar

28:26

scaled:
500m row
115# bench (12 reps)

20:18

Five rounds:
Row 250m
Bench press 70 lbs, 15 reps

9:15

Double day
am completed BP 185 lbs 3 reps on the minute for 7 min

pm completed wod 14:15 as prescribed

what an awesome day

22:27

21:41 rx

m/38/5'9/174
CFWU-2. Shortcut to get done before scouts in eve.
Monkey touches 2nd instead of dips. Superman. DU.

18:24
BP broken last 2 rounds - 8+7, 9+3+3. Experimented w/bar position in hand. Most lower toward wrist. Later up towards fingers. Row better when arms very straight.

M/173/5'7"/32
16:37

18 mins 20 seconds
First Crossfit workout

rxd

17:20

m/41/5'8/240

115#; C2 row
22:09

17 minutes
Kept the rows at or around 2:00 each
Bench was scaled down to 115 except for the fourth round which was done on an incline at 135 because someone mugged my bench while I was on the rower. It was little curveball, but I made it work by quickly throwing a couple of 45lb plates on the incline and barely missing a beat.

19:12
subbed 50 reps of 20kg SDHP for rowing
Done after max bench presses 100-110-115f-113f

Slowly getting back from injury so this wod is suitable for me at the moment. Time - 15.15. Really enjoyed it :)

Brutal workout. Was on pace for sub 20mins going into the 4th round, but the last two sets of bench presses were hard lol 22:24 RX'd :)

19:30 07.03.13 sub 50 x SDLHP

16:36

Male 36/5"5/205

20:45 as Rx'd

Great WOD!

40/6'5"/215

M/32/5'8"/185

15:11 as rx'd, damper on 10.
pr by 4+ minutes
bench, 89 reps unbroken. Why I rested on the last rep? Your guess is better than mine.

and apparently I can't multiply, because I actually rested after the 74th rep. Your guess as to why still beats mine though.

17:35 ...did 205 bench

209Lbs

As Rx'd 17:00

16:15 as RX'd

16:50 RX

M/24/6'1/218

22:17
Rx'd