CrossFit | 190215
Friday

190215

Workout of the Day

142

3 rounds for time of:

15 body-weight bench presses
20 single-arm rows, left arm
20 single-arm rows, right arm
1,000-meter row

Men: 40-lb. dumbbell
Women: 25-lb. dumbbell

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Comments on 190215

148 Comments

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Shawn Hakimi
December 22nd, 2019 at 3:31 pm
Commented on: 190215

23:10 scaled


BP @ 70% of body weight=135lbs

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Matthieu Dubreucq
November 21st, 2019 at 1:01 am
Commented on: Government Dietary Guidelines Are Plain Wrong: Avoid Carbs, Not Fat

Good to see more and more publishing valid information for the public to understand what to eat. It doesn't have to be complicated : cut the sugar and the carbs and understand that saturated Fat are not bad.

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William Ma
May 24th, 2019 at 5:00 pm
Commented on: 190215

19:45 (115lb bench press)

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Nate Gordon
March 26th, 2019 at 8:01 pm
Commented on: 190215

32:57

165# BP, about 8# lighter than body weight

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Kevin Miller
March 20th, 2019 at 12:50 pm
Commented on: 190215

Scaled to 145# Bench Press and 35# Rows

26:54

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Kury Akin
March 16th, 2019 at 2:43 pm
Commented on: 190215

29.25. S&s. 3R of 15 bench @60kg (70%), 45° body weight row, 100*sdlhp with 10kg*2 kbs. KB rows took me approx. 5, 6, 6 mins. Different. Really enjoyed that!

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John Doody
March 16th, 2019 at 1:21 pm
Commented on: 190215

27:03 Rx’d @175lbs

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Jeff Chalfant
March 9th, 2019 at 1:15 am
Commented on: 190215

29:07 rx 185lb bench. Did 5 reps emom until round 3 where I tried to do 5-4-3-2-1 but failed on rep 12, had dump and rerack all the weight and finished with 2 sets of 2. DB rows unbroken row splits: 4:05 4:09.5 4:08.1. Still sick and not sleeping great.

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Vincent Dahlqvist
March 8th, 2019 at 8:34 pm
Commented on: 190215

18:50, scaled to 60kg benchpress

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Pyer-Hugh Dion
March 5th, 2019 at 6:32 pm
Commented on: 190215

24:30

Bench 165

Dumbel row 40

Sumo deadlift highpull 4 min

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Sam Pat
March 2nd, 2019 at 11:48 pm
Commented on: 190215

Rest Day

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Park Hyunwook
March 1st, 2019 at 2:10 am
Commented on: 190215

남/46/20190228

24:23(125#,16kg)

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Manchild Manchild
February 28th, 2019 at 6:29 pm
Commented on: 190215

50# dbs for bench press, 30# dbs for bent-over rows, and 400m run for row


20:41

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John Campion
February 27th, 2019 at 3:34 pm
Commented on: 190215

Weighed in at 69.4 kg


Bench press at 65kg

Rows at 25 lb


32:29

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Morgan Greene
February 22nd, 2019 at 5:07 pm
Commented on: 190215

19:29

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Albert Kombe
February 21st, 2019 at 1:57 am
Commented on: 190215

41:52 Rx

15 BW Bench Presses 175lbs

20 Single-arm Rows, left arm 40lbs

20 Single-arm Rows, right arm 40lbs

1000m Row

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Albert Kombe
February 21st, 2019 at 1:57 am

3 rounds

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Adam King
February 20th, 2019 at 6:50 pm
Commented on: 190215

Completed 2019-02-20

BP at 120, 100, 100 with dbs

rows at 30 lb

750 m row

25:20

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Benjamin Trainer
February 20th, 2019 at 1:39 am
Commented on: 190215

I broke my bench into 5's, but rested less than 10 seconds between each. I also cut down the rowing to 750 (I know I shouldn't have, but it took over 5 minutes to get that). All told, 235# bench, 40# rows, and 750meter rows in 24:44. Not good, but I did it.

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Rosanna Edison
February 20th, 2019 at 6:54 pm

My row also took about 5 minutes! Glad it’s done, good work !

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Rosanna Edison
February 19th, 2019 at 9:08 pm
Commented on: 190215

26:41 bench press scale to 75#

Single arm Row as RX and 1000 m row as RX arms, shoulders, back are toasted legs shaky!

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Rosanna Edison
February 19th, 2019 at 9:10 pm

Body weight 130 lbs

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Nathan Bynum
February 19th, 2019 at 2:12 am
Commented on: 190215

Scaled to 135lb bench presses (70% body-weight)

Everything else is RX

22:26

Followed by 20min. of stretching

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Richard Foster
February 19th, 2019 at 1:01 am
Commented on: 190215

Dotcomscaled and modified

27 min

Floor press @ 115lbs (unbroken)

D/bell row x 20 each arm, 35lb k/bell (unbroken)

Single unders x 500 (many tech. breaks)

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Shannon Said
February 18th, 2019 at 9:30 pm
Commented on: 190215

33:10

70kg, 60kg, 65kg bench

Single arm rows rx

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Shannon Said
February 18th, 2019 at 9:31 pm

75% body weight

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Blas Raventos
February 18th, 2019 at 9:20 pm
Commented on: Mozzarella-Stuffed Meatballs

This video series is making possible a deeper bond between me and my dad who is skeptical to say the least. I am getting into trouble after trouble trying to make him go past what he already knows training wise. We have built a decent exercise room where it used to be my bedroom. I have tryed a lot of strategies to make him visit the place more often like built in cash ins. I am still erratic at best. Cooking with him is abother story altogether. He is enthusiastic and eager to do this thing together. I am so happy. Now my dream is complete the open (maybe not in 2019) along with my mom and dad and one day have an exercise room fully equipped for them to complete mainsite training togeteher on a regular basis. I am far from these goal, but I am willing to fail time and time again, so I have faith I, we, still have a chance. Thank you CrossFit.

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Bethanie Giardina
February 18th, 2019 at 8:59 pm
Commented on: 190215

25:37

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Chris Meldrum
February 18th, 2019 at 8:25 pm
Commented on: 190215

Subbed 800m run for row. Otherwise, as rx’d (180# for bench), 23:43.


Went too aggressive on the first round of bench, was hoping to do 10-5. Did 10 and then struggled and had to go 10-2-3. Second round was 5-5-3-2; last round was 4-3-3-2-2-1. Maybe could have tried 5-5-5 with a bit more rest in between sets. Single-arm rows were fine — first time I have done them in a WOD — and it warmed up today so wanted to get out and run instead of row. First running since the knee aspiration — felt good. Ankles were yelling at me a bit — they say, “you have done zero running this year, boy!” Mostly was just coasting and focused on breathing. Pushed the pace a little bit in the back half of the last 800.


45m/5'10"/180

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Kelson Ramey
February 18th, 2019 at 7:02 pm
Commented on: 190215

185lbs. 12 reps

40lbs. 12 reps each arm.

Row 1000 meters.


3 reds: 20:05

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Dmitry Zolotyh
February 18th, 2019 at 5:38 pm
Commented on: 190215

50 kg. barbell (65% BW)

16 kg. kettlebell

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Dmitry Zolotyh
February 18th, 2019 at 5:39 pm

26:37

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Coastie Nick
February 18th, 2019 at 3:52 pm
Commented on: 190215

Rx’d 22:25

Male

Body Weight: 170#

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Thomas Eichholzer
February 18th, 2019 at 2:30 pm
Commented on: 190215

Done at home while playing with kids, not timed


3 rounds


30 push-ups

20 single-arm vertical pulls (bodyweight), left/right

50 squats

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Nathanael Akin
February 18th, 2019 at 5:31 am
Commented on: 190215

15:53 w/ 145 lb bench press and 40 lb rows.

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Brian Conti
February 18th, 2019 at 3:04 am
Commented on: 190215

Subs:

800m run on treadmill with 1% incline

Hand release push ups

Row would have been a lot harder than run after those db rows!

19:04

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Michael Marleau
February 17th, 2019 at 11:32 pm
Commented on: 190215

3 rounds for time of:


15 body-weight bench presses

20 single-arm rows, left arm

20 single-arm rows, right arm

1,000-meter row


Men: 40-lb. dumbbell


31:55

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Hank McKibban
February 17th, 2019 at 11:11 pm
Commented on: 190215

27:01 w/45# DB

M/41/6’2”/195

+ 41 bday burpees

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Knox Williams
February 17th, 2019 at 9:20 pm
Commented on: 190215

26:59 rx

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Js Smith
February 17th, 2019 at 8:57 pm
Commented on: 190215

Scaled to 3 r/t

15 bench press, 75#

20 Single-arm db rows, 25#. Right then left

1k row


28:02

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David Dykes
February 17th, 2019 at 8:32 pm
Commented on: 190215

26:01

Bench:205#

KB Row: 40#

1000m Row


Out with a Hamstring injuring for a couple weeks prior. Row was slower than usual. Bench felt heavy for 15. Had to break up last set into 3sets of 5. Enjoyed it though.

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Will Phillips
February 17th, 2019 at 8:11 pm
Commented on: 190215

Rx’d @175lbs


27:42.48

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Patrick Brage
February 17th, 2019 at 7:44 pm
Commented on: 190215

29:21 50 kg bench press 12,5 kg shv rows

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Viktor Wachtler
February 17th, 2019 at 7:36 pm
Commented on: 190215

Subbed:

3 rounds for time of:

15 ring dips for bench presses

20kg (44lbs) kettlebell rows

100 20kg kettlebell swings

14:13

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Steve Carretta
February 17th, 2019 at 5:51 pm
Commented on: 190215

175 40 24:03

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Rebecca Cunningham Rose
February 17th, 2019 at 5:31 pm
Commented on: 190215

23:56 scaled bench press to 50% BW as can’t do 1 rep BW!

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Dan Kremer
February 17th, 2019 at 4:59 pm
Commented on: 190215

45:00

2 rds Rx’d

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Chris Long
February 17th, 2019 at 5:08 am
Commented on: 190215

18 : 13

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Brian Rosenbaum
February 16th, 2019 at 11:32 pm
Commented on: 190215

M/56/6’2”/178

Bench @135#,

DB@30# (should have done 40s)

19:29

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Jesse Montagnino
February 16th, 2019 at 10:28 pm
Commented on: 190215

135 lb

35 lb

750 m


Around 1830


D

35 lb

15 lb

500 m

19:31

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Jeffrey Howard
February 16th, 2019 at 7:53 pm
Commented on: 190215

25:18, subbed 20 reps of 50-lb DB Bench Press.

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Matthew Burritt
February 16th, 2019 at 7:44 pm
Commented on: 190215

M/42/5'4"/145lbs

As Rx'd

23:10

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Gavin Danfelt-Martin
February 16th, 2019 at 6:11 pm
Commented on: 190215

24:17 RX

#45 DB

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Craig Collins
February 16th, 2019 at 5:05 pm
Commented on: 190215

3 rounds for time of:

- 15 Bench Presses (265#)

- 20 DB Rows, left arm (40#)

- 20 DB Rows, right arm (40#)

- 800m Run

26:40

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Mike de Graauw
February 16th, 2019 at 4:59 pm
Commented on: 190215

22:35


No bench-subbed to pushups

No rower- subbed to 100 45# SDHP


M/59/6’2”/230

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Sam Meixell
February 16th, 2019 at 2:54 pm
Commented on: 190215

3 rounds in 18:05 of:

15 half body-weight bench presses

20 single-arm rows, left arm, 25#

20 single-arm rows, right arm, 25#

5000-meter row

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Il Xlll
February 16th, 2019 at 1:09 pm
Commented on: 190215

25:23

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Gabe Bird
February 16th, 2019 at 12:18 pm
Commented on: 190215

26:29 Rx @180 bench

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Pavel Stas
February 16th, 2019 at 9:23 am
Commented on: 190215

19:15 rx

Bench 86 kg

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Chris MacIsaac
February 16th, 2019 at 4:28 am
Commented on: 190215

Substituted bench press with bar dips

Increased weight to 75-lb


M/41/260lbs


30min +/-


15 Dips

20 Rows LS #75

20 Rows RS #75

1000-meter row

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Byron Hills
February 16th, 2019 at 3:45 am
Commented on: 190215

M/42/190lbs.

40m+

Rx Except 185 on bench - 165 last 12 reps

Had to break up bench - struggled at 185

Unbroken on rows

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Krista Cooper
February 16th, 2019 at 3:20 am
Commented on: 190215

22:56 Inter

3/4@95#

#25DB

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Krista Cooper
February 16th, 2019 at 3:20 am

3/4Bodyweight

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Kisa Tiller
February 16th, 2019 at 3:12 am
Commented on: 190215

Modified for injuries and strength:

15 40lb BB bench presses

20 25lb DB single-arm rows, left arm

20 25lb DB single-arm rows, right arm

750/500/500-meter row

20:40


Fiancí©

15 205lb BB bench presses

20 40lb DB single-arm rows, left arm

20 40lb DB single-arm rows, right arm

1000-meter row

35:00

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Matthew Aukstikalnes
February 16th, 2019 at 1:59 am
Commented on: 190215

subbed 75# db's on bench instead of 195# bar. My c2 has no monitor so I did 110 strokes per round at damper 5ish. 26 and change on the wall clock.

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Tj Cantu
February 16th, 2019 at 1:22 am
Commented on: 190215

19:40 mins


No way I was going to be able to BW (175 lbs) Tested 135 and that felt heavy for 3x15...so scaled to 95 lbs so I could go unbroken.


Overall the workout was a solid and a lot of fun.

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Randy Sigman
February 16th, 2019 at 1:14 am
Commented on: 190215

25:52 RX all but scaled bench 175#


Did yesterday’s workout before (5k run)30:30.

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Cy Azizi
February 16th, 2019 at 12:42 am
Commented on: 190215

32:44 (first 2 reps 165 (body weight), next 3 reps 155, rest of workout 135 for bench)

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Michael Simpson
February 16th, 2019 at 12:40 am
Commented on: 190215

29:36


155# Bench @ 205# BW

30# dumbbells

800m runs on treadmill

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Jacob Daniel
February 16th, 2019 at 12:39 am
Commented on: 190215

20:15 RX

205 BP unbroken first two sets then had to rack at 8 3rd set and finish in 3’s 2’s and 1’s

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Nathan Michael King
February 16th, 2019 at 12:23 am
Commented on: 190215

26:47 Rx BW 195#

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Mike Andridge
February 16th, 2019 at 12:13 am
Commented on: 190215

@Crossfit Forgiven

5 pc

5dl

4 sqt cln

3 jerks

Can't let go of the bar.

65#/85#/85#85#/95#/85#

Then Tabata

Row/burpee/sit ups/push ups

m/49/175

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Scott MacArthur
February 16th, 2019 at 12:01 am
Commented on: 190215

20:05, used 185 for BP, .6mile elliptical for run. Done after live fire training, tanked...

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Patrick Doyle
February 15th, 2019 at 11:48 pm
Commented on: 190215

Scaled it some...

3 rounds for time

15 Olympic Ring Push ups

20 Single Arm Rows 30# L

20 Single Arm Rows 30# R

1K Row 4:08 @ L10 4:07 @ L8 4:11 @ L5

23:32

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Elliott Harding
February 15th, 2019 at 11:12 pm
Commented on: 190215

26:51


Sub 4:15 rows. Next time try sub 4:10.


134 bench unbroken. Next time try 145. 19.5" wide grip, similar to pushups.


All rows unbroken, but very tough.

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Elliott Harding
February 15th, 2019 at 11:13 pm

Jcups/safety pins, 19/37

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Jessica Lazare
February 15th, 2019 at 11:10 pm
Commented on: 190215

19:04

2.2k bike sub for row

85# bench

Fun!

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Tony Popoca
February 15th, 2019 at 11:03 pm
Commented on: 190215

25:00 @ 185#

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Ian Heeks
February 15th, 2019 at 10:33 pm
Commented on: 190215

30mins. Subbed body weight bench for 20X60kg dumbbell press.

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Joel Vandruff
February 15th, 2019 at 10:26 pm
Commented on: 190215

19:35 rx

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Joel Vandruff
February 15th, 2019 at 10:26 pm
Commented on: 190215

19:35 rx

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Alex Pham
February 15th, 2019 at 10:22 pm
Commented on: 190215

36:02

Bench: 155 lb

Row: 35 lb

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Shane Azizi
February 15th, 2019 at 10:13 pm
Commented on: 190215

23:29 Rx

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Gordon Lee
February 15th, 2019 at 10:12 pm
Commented on: 190215

Scaled 135lbs bench press. Bodyweight 155lbs.

30:25 Rx

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Dan Griffith
February 15th, 2019 at 10:04 pm
Commented on: 190215

Scaled to 80% BW but kept 40# db rows. 10:25

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Dan Griffith
February 15th, 2019 at 10:05 pm

Forgot to mention I didn't row or run, so that was just bench and rows

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Evan Walton
February 15th, 2019 at 9:42 pm
Commented on: 190215

First two rounds Rx'd

Third round dropped to 185lbs for bench

Body weight 227

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Luke Rodina
February 15th, 2019 at 9:25 pm
Commented on: 190215

18:48 Rx

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Tripp Starling
February 15th, 2019 at 9:04 pm
Commented on: 190215

Modified to:

3 RFT:

75% body weight bench press (115#)

20 left arm dumbbell row 35#

20 right arm dumbbell row 35#

800 m run


19:39

Unbroken on bench and row, slow runs

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Mark Yates
February 15th, 2019 at 9:03 pm
Commented on: 190215

28:06. Scaled to 3 rounds,

80#db bench presses, 15 reps unbroken,

20# single-arm rows (I sadly misread the instructions) 20 reps unbroken,

1000m row.

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Andrew Mueller
February 15th, 2019 at 8:41 pm
Commented on: 190215

25/180


24:40

185# bench

Treadmill at 2.0 incline 800m

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Tom Perry
February 15th, 2019 at 8:21 pm
Commented on: 190215

57 / 165


subbed hand release push-ups for bench presses (shoulder replacement and Doc is not happy with push-ups never mind bench presses)

subbed 1.35 mi on bike for row


18:35

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Nicole Deaver
February 15th, 2019 at 8:01 pm
Commented on: 190215

24:13

Bench press 75#(58% BW)

Rows 30# Dumbbell

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Liz Rekas
February 15th, 2019 at 7:43 pm
Commented on: 190215

26:36

85# bench

25# dumbbell

Arms fell apart on bench quickkkk

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Romain Grelier
February 15th, 2019 at 7:36 pm
Commented on: 190215

19min05

scaled bench press to 135 lbs

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Erin Agres
February 15th, 2019 at 7:36 pm
Commented on: Mozzarella-Stuffed Meatballs

Yum! I know what I'm making for dinner.

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Jeremy Tallo
February 15th, 2019 at 6:51 pm
Commented on: 190215

28:26 rx

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John Clarke
February 15th, 2019 at 6:47 pm
Commented on: 190215

Knew I was doing this WOD in the style of 190123. Rower is on the other side of the 2 benches and I didn't want to risk a chest-day-bro stealing my bench after the first round of row. Sure enough, I get there and both benches being occupied. By bros looking at their phones. FML.


3 rounds of:


15 Dumbbell incline bench press (90 lbs total load)

20 single arm rows, left arm

20 single arm rows, right arm


Then,


Row 1,000 for time. 3:33. 7 seconds faster than 190123.

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John Clarke
February 15th, 2019 at 7:06 pm

Single Arm Row - 35 lbs dumbbell

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Corrine Gretton-West
February 15th, 2019 at 10:53 pm

I always go up to them and ask if they are using it, they usually either panic and get on with it, or leave, haha!

Great workout!

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Annie Schneider
February 15th, 2019 at 6:12 pm
Commented on: 190215

25:19

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Yura Gorbach
February 15th, 2019 at 5:42 pm
Commented on: 190215

3 rounds for time of: 19.32

15 body-weight bench presses 50kg

20 single-arm rows, left arm 16kg

20 single-arm rows, right arm 16kg

Comment URL copied!
Melanie Hansen
February 15th, 2019 at 5:27 pm
Commented on: 190215

85 to 100 lb about 45 min

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Lisa Stanley
February 15th, 2019 at 5:18 pm
Commented on: 190215

3rft time: 25:03

70% bw bench (115#) x15

Single arm DB row (25#) x 20

48 calorie (200 kJ) row

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Todd Hicks
February 15th, 2019 at 5:13 pm
Commented on: 190215

27:17 @ 185 - Bench Press got tough!

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Rasmus Mikkelsen
February 15th, 2019 at 4:41 pm
Commented on: 190215

21:57

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Rasmus Mikkelsen
February 15th, 2019 at 4:40 pm
Commented on: 190215

RX , 225 lbs. 50 lbs row.

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Richie Williams
February 15th, 2019 at 4:35 pm
Commented on: 190215

10:23 had to Scale due to Equipment. Did Dumbell Squats instead of Row.

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Jon Dickens
February 15th, 2019 at 4:35 pm
Commented on: 190215

20' 58" Not sure about this one, scaled back to 50Kg Bench 17.5Kg Db.

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Michael Bishop
February 15th, 2019 at 4:05 pm
Commented on: 190215

Another Resort friendly WOD thank you very much


Subbed 50# dumbbells for bench and 40 cal bike for rows


Didn't time it but was pretty much non-stop

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Alessandro Lugari
February 15th, 2019 at 3:13 pm
Commented on: 190215

24:26 rx 80kg

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Ryan Mackey
February 15th, 2019 at 3:07 pm
Commented on: 190215

First time to post!

@175lbs 19’3”

I’m just pumped because I was able to do the bp unbroken! Mostly due to recently losing 20pounds.

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Ryan Mak
February 15th, 2019 at 3:00 pm
Commented on: Mozzarella-Stuffed Meatballs

Will try this next time I cook!

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Chad Fox
February 15th, 2019 at 3:00 pm
Commented on: 190215

36m/69”/150lbs


3 rounds for time of:

15 body-weight bench presses (scaled to 135)

20 single-arm rows, left arm

20 single-arm rows, right arm

1,000-meter row

Men: 40-lb. dumbbell


Time - 17:48

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Hendrik Bünzen
February 15th, 2019 at 2:59 pm
Commented on: 190215

30:20 rx’d

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Jim Rix
February 15th, 2019 at 2:34 pm
Commented on: 190215

22:44

Bench at 115# (70% bw) for round 1, then 125# (78% bw).

Rows with 35# DB. Rowed bent at the waist, w/o stabilizing on the bench.

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Randy Long
February 15th, 2019 at 2:15 pm
Commented on: 190215

Rx at 155lbs on bench; 35lbs on rows, which was the closest weight that I have.


30:35


I can do 10-12 reps on bodyweight bench press when fresh, but the cumulative effects hit hard late in round 2. By third round I was doing 1 rep at a time after the 10th rep. Next time I’d probably go slightly lighter. Rows were easy, but impacted the first minute on the tower.

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Michael Arko
February 15th, 2019 at 2:08 pm
Commented on: 190215

Subbed/scaled


20x dumbbell chest presses, 36lbs DBs

20 LH rows, 28lbs DB

20 RH rows, 28lbs DB

40cal on elliptical trainer, level 12


21:40


Each round, first 10-12 rows felt too easy, then the press fatigue kicked in, and the bottom stretch was surprisingly tough.

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Dave DeCoste
February 15th, 2019 at 1:57 pm
Commented on: 190215

24:30 Rx

165 lb BP

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Casen Velasquez
February 15th, 2019 at 1:38 pm
Commented on: 190215

M/27/5'5"/145

RX'D

23:02

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Sebastien Fitzpatrick
February 15th, 2019 at 1:36 pm
Commented on: 190215

34:22 Rx


I failed 2 bench reps, and stripped the weight to re-rack it. It’s incredible the difference in stimulus between this an Lynne in respect to bench. During Lynne I can get 10 reps rather consistently, but here I was struggling to get 5.

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Ryan Doherty
February 15th, 2019 at 1:10 pm
Commented on: 190215

28:29 RX


185# Bench slowed me down. That was too heavy.

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Claire Fiddian-Green
February 15th, 2019 at 12:43 pm
Commented on: 190215

25:08. Rx all except scaled bench press weight to 75 pounds.

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Stacey Carpenter
February 15th, 2019 at 12:40 pm
Commented on: 190215

27:37

1000m row

one arm20#DB 20R then 20 L

15 85#bench press

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Kate Collins
February 15th, 2019 at 12:16 pm
Commented on: 190215

My first WOD ever. Just entering the world of CrossFit. Did it after my weight training session. Man is was amazing. :) used heavier rows and did normal push ups? 22:32

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Kate Collins
February 15th, 2019 at 12:20 pm

Sorry, after my chest weight training day.

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Shari Zingg
February 15th, 2019 at 2:51 pm

Welcome, Kate! Hope you enjoyed your first WOD. :)

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Nicole Deaver
February 15th, 2019 at 8:02 pm

Welcome!

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Willie Wentworth
February 15th, 2019 at 11:42 am
Commented on: 190215

24:22

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Russell Albrycht
February 15th, 2019 at 11:38 am
Commented on: 190215

17:47, 40 lb DB BP 20 reps, 35 lb DB rows, 25 cal assault bike

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Claudio Vazquez
February 15th, 2019 at 11:34 am
Commented on: 190215

3 rounds for time of:


15 body-weight bench presses

20 single-arm rows, left arm

20 single-arm rows, right arm

1,000-meter row


Men: 40-lb. dumbbell

Women: 25-lb. dumbbell


This is not for beginners. This is for intermediate people. Most of the people must not try 1.0 bench press 15 reps (you must have 1.5 in the bench press to do that, means you can lift 1.5xbody-weight). In case you have the experience and condition be sure to make a good warm up before. If not go for RXD. Enjoy it!

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jeff pugel
February 15th, 2019 at 11:33 am
Commented on: 190215

44/M/229 lbs. 18 min-ish. scaled.

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Stacey Thompkins
February 15th, 2019 at 11:01 am
Commented on: 190215

M/44/6'2"/185


From @smashwerx

5 RFT

10 deadlifts 185#

10 strict dips

10 squat cleans 95#

18:02

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Jim Rix
February 15th, 2019 at 2:35 pm

Wow. I like that. Manana, perhaps.

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Thomas Hall-Hudson
February 15th, 2019 at 10:07 am
Commented on: 190215

24:13 did a 5k as a warm up as need to improve running times for the army.

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Namkhay Gyalpo
February 15th, 2019 at 8:55 am
Commented on: 190215

🤘😋😋😋

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Adam Redfield
February 15th, 2019 at 5:06 am
Commented on: 190215

22:54 RX@165

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Mary Dan Eades
February 15th, 2019 at 5:02 am
Commented on: Mozzarella-Stuffed Meatballs

Perfectly delicious! I just ate and it made me want to get out a skillet!

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Adam Dums
February 15th, 2019 at 2:53 am
Commented on: 190215

I just started Crossfit training because I was looking for something new.

A couple of days ago I did the pull-up/push-up/squat workout. The push-ups and squats went pretty good, but the last set of pull-ups took another 20 minutes for me.

This work-out I set the bench press to 115 lbs even though I weigh 140. So far my max is 145 lbs.

The dumbbell rows went pretty smoothly.

The row definitely got me out of breath but I did stay consistent with 4 minutes per 1000 meters.

My final time was 28:08.


Any advice that you guys have I will use to improve myself.

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David Mitchell
February 15th, 2019 at 3:34 am

Consistency is key! Welcome to CrossFit! Be patient and trust the process. Only other thing, and this is a major one... nutrition is important with regard to performance.

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Eric O'Connor
February 15th, 2019 at 2:36 am
Commented on: 190215

I tested this one, to make sure I was giving accurate suggestions, as I don’t think I have personally programmed a single-arm dumbbell row as part of a timed conditioning workout before. My time was 18:50 @ 185lbs. Overall, the workout went as I had anticipated.

Here are some thoughts on the workout and scaling:

Bench Press: I thought the bench press would be the most challenging part for me, from a muscular endurance standpoint, and this was accurate. I went 10+5 on the first round and then 3 sets of 5 with quick rest breaks on the final 2 rounds.

I’ll recommend scaling the load if my athletes can’t perform over 10 consecutive reps at their body-weight. If their max capacity is less than 10 reps, it could lead to this being a very bench press dominant workout. With that being said, if they can hit some bodyweight bench presses and have a goal to attempt this workout as prescribed, I might let them give it a try. I’ll encourage my athletes to break up reps into small sets, early in the workout, to avoid premature muscle failure. A general rule I’ll coach my athletes, in this category, is to do no more than approximately 1/3 of their max capacity in any single set. For example, If their max capacity is 8 reps of a bodyweight bench press, I might recommend they only do sets of 3 reps, with quick rest periods, to achieve the 15 rep goal for each round. For athletes that cannot bench press their bodyweight consistently, I will have them scale to a load that will allow for no more than 1-2 quick breaks on each round.


Single-Arm Dumbbell Row: I thought the dumbbell row was very easy, but it did hinder performance slightly on the 1k row. I will scale athletes to loads that can be completed unbroken or with 1 quick rest period on any round. If I have an athlete where the overall volume is too high, I will reduce reps as needed.


Rowing: I kept a moderate pace (1:55-2:00/500m) on the first 2 rounds and went a bit faster on the final round…..that hurt! I will have most of my athletes complete the full distance. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1,000 meters in over 5 minutes I will consider reducing the distance each round. For athletes that are beginners or de-conditioned, I will likely reduce the distance each round or have them row for a designated time duration each round.


Equipment/Logistical Considerations. Using the bench press and the rower in this fashion can be difficult in a group setting. Here are some thoughts for modifications due to equipment:

Bench Press: Attempt to have spotters available at all times, even if this means that athletes need to share a bench. If benches are not available, this movement can be modified to movements such as a barbell floor press, dumbbell floor press, or a dumbbell bench press with the athlete’s back resting on a medicine ball.

Rowers: If enough rowers are not available, this workout can be modified and still achieve a similar stimulus. Consider the following partner workout:

3 rounds of:

Partner 1: Row 1k

Partner 2: Complete 15 bodyweight bench press and 20 dumbbell rows each arm.

When both athletes have finished they switch movements. One round is complete when both athletes have completed the row and the weight lifting movements.

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yuya shimazu
February 15th, 2019 at 2:05 am
Commented on: 190215

19min01s!

bodyweight:75kg

bench press:75kg

single arm row:20kg(kettelebell)

rowing:4min10s,4min7s,3min57s

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Kerri Kim
February 15th, 2019 at 1:41 am
Commented on: Mozzarella-Stuffed Meatballs

Love Love Love!

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Juan Acevedo
February 15th, 2019 at 1:38 am
Commented on: 190215

Intended Stimulus

.

This is a long effort. The weight on the bench press is heavy for the number of reps. Also, there is a total of 40 dumbbell rows per round. This means you will have to keep tension on the torso while bent over for a long period of time. This complementary combination of upper body pulling and pushing will hit your system plenty, it will demand a lot of stamina and mental focus. Expect to be already breathing hardish and to be sweaty when jumping on the rower for the first time. This is not a fire-breather but it will definitely get spicy. Choose a weight on the barbell in which you can complete 15-20 repetitions unbroken when fresh. The weight for the dumbbells should be something you feel confident you can do 20-25 repetitions unbroken when fresh. Today, don't reach failure on the weighted movements. Focus on minimizing any rest time more than in minimizing the number of breaks. Keep moving!

.

OPTION 1

3 rounds for time of:

15 body-weight*0.7 bench presses

20 single-arm rows, left arm

20 single-arm rows, right arm

1,000-meter row


Men: 30-lb. dumbbell

Women: 20-lb. dumbbell

.

OPTION 2

3 rounds for time of:

10 body-weight*0.4 bench presses

15 single-arm rows, left arm

15 single-arm rows, right arm

800-meter row


Men: 25-lb. dumbbell

Women: 25-lb. dumbbell

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Steven Thunander
February 15th, 2019 at 1:19 am
Commented on: 190215

Globo Scale: This one is easily doable in a globo gym. Safety first, have a spotter, use spotter arms, or leave the barbell unclamped. As always, sub 800m runs, 800m treadmill run, slight incline, or 25 cal assault bike for the row if you don't have a rower available. If subbing DB's for bench press, take 4/5 of your weight and divide by 2 for the DB weight on this. For the rows, a single arm bench row is probably your best bet. Can scale up to 50/35lb DB's if really strong, or you don't have 40s and 25s in your gym, for the DB rows.

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Chris Sinagoga
February 15th, 2019 at 1:15 am
Commented on: 190215

Champions Club Scaling Notes


STIMULUS:

First, and most importantly, IS ANYONE STILL SORE FROM THAT, FREAKING PULL-UP/PUSH-UP/SQUAT THING?? Anyway, this is another in the line of "strength portion and conditioning portion." The bench press and row stuff is done for quality, then the row gives us the heavy breathing. Not really a lot of scaling that needs to be done other than the weight or distance.


GROUP:

The most difficult thing, in my opinion, is equipment limitation. Also, the awkward looks you'll get when you introduce the dumbbell row.


I like to go floor presses for bench presses because we only have a few benches. Also, to save equipment/space, using dumbbells for the bench would work... just add some reps because the weight will most likely be lighter.


For the rows, try one-arm ring rows. The most important part on anything one-sided is to not rotate away from the side doing the work; stay square.


WARMUP:

Push-up - for the bench press

One-arm plank - for the single-arm stuff

Jump rope - general stuff or prep for running sub

L-sit - because coach says so

[insert thing you suck at here]


KEY MATCHUP: your midline position vs. the last round of upper-body stuff


SCALING THIS WELL WILL CAUSE ME TO: Feel the juice in both my arms and in my lungs.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. I definitely don't mind the "for quality" parts of a workout, but you can always make a row/run as bad as you want.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. You'll get more fatigued than you think on the rows.

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Joseph Fox
February 15th, 2019 at 1:58 am

Dead still sore from the pull-up, push-up, squats. Today’s 5k was less than awesome as well

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Tripp Starling
February 15th, 2019 at 9:02 pm

Triceps sore from push-ups

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