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August 09, 2019

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Workout of the day

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

Post time to comments. | Compare to 170821.

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Comments on WOD undefined


Steven ThunanderAugust 9th, 2019 at 12:12 am

Globo scale: As is. If no rower is available run 400m per round (track, outside or treadmill with slight incline). If you do not have a barbell today use 50/35lb dumbbells. If without a gym, sub 20 hand release pushups per round of bench press.

Chris SinagogaAugust 9th, 2019 at 12:16 am

Champions Club Scaling Notes:


Wow, I remember this workout from the summer of 2006 (if I recall correctly. (look back and check for Chris S in the archives as my 16-year old self). This started my hatred of high-rep sumo deadlift high pulls. While they definitely provide a different stimulus than running, I prefer to sub running whenever possible for rowing. The timing and positions on SDHPs can be tricky to get at the start (just like cleans from the ground) and might be better practiced in a low-intensity situation first. And yes... running is probably the most technically demanding thing in CrossFit, but a new person that can just fall a little bit will get a better stimulus for this workout.

I SHOULD TRY THIS AS RX'D IF: I can hit the bench press reps unbroken for the first 3 rounds and keep consistent cadence on the row/run

GROUP SCALE: as is, just floor press (dumbbells or kettlebells if needed)

MY FIRST WORKOUT IN FOREVER SCALE: same as group. Modify run so you can do 5 rounds


Upper-body injury - one-arm floor press or overhead press

Middle-body injury - row or bike should be good. maybe even empty bar deadlifts from a sumo stance

Lower-body injury - If you can't bike or row, then adjust for a strength day - pick a weight and do 75 reps on the bench press; every time you break do 1:00 of an L-sit

Juan AcevedoAugust 9th, 2019 at 1:05 am



Simplicity is in fact the ultimate sophistication. This is an awesome couplet: a mono-structural movement paired with a weightlifting movement; a press with the shoulder joint anchored paired with a pull with the shoulder joint free; the row is leg and back dominant, the press is chest and arms dominant. It is just a very beautiful combination. Now that being said, this thing will get real. Like really effing real. Expect your arms to burn in those later rounds. Also expect your body to want to slow down on the row on those later rounds. But you just commit to keep pushing hard. This is all about staying focused on the effort. Endure! Choose a distance on the rower that allows you to keep a faster pace right from the beginning, and a load that you think you might be able to do unbroken for the whole 5 rounds --keep the number of reps high. No need to be dead sure here; reach a little today. However keep in mind we still want this to be continuous and intense with basically no breaks other than the transitions between movements. The mix of muscle fatigue from the bench and lung fatigue from the row is what we are after. Find it and prevail!


5 rounds for time of:

Row 500 meters

15 bench presses

♀ 75 lb.

♂‚ 105 lb.


5 rounds for time of:

Row 400 meters

15 bench presses

♀ 55 lb.

♂‚ 75 lb.


5 rounds for time of:

Row 300 meters

15 bench presses

♀ 45 lb.

♂‚ 65 lb.

Jim RixAugust 9th, 2019 at 1:30 pm

Nice WOD description and advice.

Juan AcevedoAugust 9th, 2019 at 7:31 pm

Thanks Jim!

Bryan RosenAugust 9th, 2019 at 1:13 am

Warm-up for 190809 (see also @dotcomwarmups on Instagram):


2 rounds:

20 mountain climbers

Push up to side plank, 5 per side

30-seconds of reverse grip hang from pull-up bar

20 banded pull-aparts



3 sets of:

5 legs-only strokes + 5 legs and shoulders strokes + 10 full strokes

Row 150m at 80-90% of intended pace of the workout

Bench press

2 sets of 10 reps: banded pull-apart bench press

5 reps of narrow-grip bench press

5 reps of wide-grip bench press

5 reps of normal-width bench press

Build up

3 sets of 5 reps, increasing in weight each set

*After each set row 100 meters at intended pace of the workout

Karl EaglemanAugust 9th, 2019 at 2:02 am

When rowing tomorrow, remember to “keep it between the bolts.”

David MitchellAugust 9th, 2019 at 2:12 am

Scaled the workout to a weight I could do unbroken when fresh, and only have to do 2 sets when fatigue. Chose 105lbs, and estimated my time to be between 13:00 and 15:00.

Definitely miscalculated a little bit as my time was 17:11.

Great workout.

Averaged a 1:55/500 pace throughout and was focusing on a new correction my coach gave me on the return to the catch.

Fun workout!!

Kyungtaek KangAugust 9th, 2019 at 2:45 am

안양공식인증지부 크로스핏힘

12:01 강경택 45세/180cm/90kg

Brendan MullanAugust 9th, 2019 at 7:11 am


500m row

15 bench presses @ 60kg (rds 1 & 2)

@ 50 kg (rds 3 - 5)

21.05 min

Great workout 😅

Hendrik BünzenAugust 9th, 2019 at 7:21 am

16:56 rx’d

Kate CawleyAugust 9th, 2019 at 7:55 am



Chris St. AmandAugust 9th, 2019 at 10:32 am

39/5’10” male/ 230lbs. 14:55 RX. Really enjoyed this workout!!

Claire Fiddian-GreenAugust 9th, 2019 at 10:34 am

22:58. Rows Rx, bench press 15 reps @ 75 lb. each round.

Alex PhamAugust 9th, 2019 at 11:24 am


Vincent DahlqvistAugust 9th, 2019 at 11:38 am

Rx 25 min

Jeff StrainAugust 9th, 2019 at 12:22 pm

RX 20:35

Brock AdamsAugust 9th, 2019 at 12:29 pm

14:53 RX

jd venterAugust 9th, 2019 at 12:47 pm


Michael ArkoAugust 9th, 2019 at 1:11 pm

5 rounds of

20 cal elliptical trainer Level 12

15 dumbbell chest presses, 2 x 20kg dumbbells


George CampbellAugust 9th, 2019 at 1:28 pm


Scaled bench to 95#

Jim RixAugust 9th, 2019 at 1:29 pm

Scaled to 105#


All rows sub-2:00, all BP unbroken save round 5, which was 12-3 reps.

Antonio MorlandezAugust 9th, 2019 at 1:57 pm

Train at home so went with:

5 rounds of 1km bike and 15x 60kg bench

= 15:48


Douglas SchaeferAugust 9th, 2019 at 2:06 pm


Douglas SchaeferAugust 9th, 2019 at 2:07 pm


Mark PhillipsAugust 9th, 2019 at 2:22 pm

I did jump rope 60 sec

Floor press 10reps 135lb

For 5 rounds

Jesse DelanderAugust 9th, 2019 at 2:43 pm

14:20 RX

Michael BishopAugust 9th, 2019 at 3:35 pm

cottage scales

5 rounds:

400m trail run (50m shuttles)


15 kettlebell goblet bench presses


Michael BishopAugust 9th, 2019 at 3:36 pm

cottage scales

5 rounds:

400m trail run (50m shuttles)


15 kettlebell goblet bench presses 50 lbs


Jon WilsonAugust 9th, 2019 at 4:03 pm

15:20 as rxd (PR)

Sam MeixellAugust 9th, 2019 at 4:11 pm

3 rounds in 9:46 of:

Row 500 meters

15 bench presses, 95#

Tomi KrznarAugust 9th, 2019 at 4:27 pm

400 m run

50 kg BP


Nathan Michael KingAugust 9th, 2019 at 4:39 pm

15:12 Rx

Scott MacArthurAugust 9th, 2019 at 4:39 pm

18:30, used 50lb DB presses. About 30 yards through 2 door between tower and bench. PR is 15:03.

Stacey ThompkinsAugust 9th, 2019 at 4:43 pm



500m row

15 BP with 45# DB's


John ClarkeAugust 9th, 2019 at 4:47 pm

Globo WOD:

Row 500m

20 strict pushups


Peter PainAugust 9th, 2019 at 4:52 pm

Rx’d 49 year male

Fun outdoor workout:

13:15, ave 1:48 row

Nicole DeaverAugust 9th, 2019 at 5:07 pm




2 min bike with resistance up

15 bench press (75#)

Nicole DeaverAugust 9th, 2019 at 5:10 pm

My legs say I should have ran as the sub 🤷🏻‍♀️😂

Patrick BurtonAugust 9th, 2019 at 6:25 pm

16:31 Rx

Matthew LetarteAugust 9th, 2019 at 6:32 pm


20 HRPU instead of bench

Row splits

1:53, 1:55, 1:55, 1:53, 1:52

Transitions were slow (20-30s) because I had to move each set for space. Good workout

Jonathon CorcoranAugust 9th, 2019 at 6:45 pm

At 205lbs I managed to do this workout in a terrible time of 14:00 I have some serious work to do. However this was an amazing workout.

Steve DayAugust 9th, 2019 at 6:45 pm


50lb db for 2.5 sets

45lb db for 2.5 sets

Brian LouchisAugust 9th, 2019 at 7:20 pm

18:14 Rx

Compare to 18:40

Greg BeachAugust 9th, 2019 at 8:02 pm

17:00. 115 pounds.

Derek BassAugust 9th, 2019 at 8:04 pm

15:40 Rx

Randy SigmanAugust 9th, 2019 at 8:21 pm

21:54 RX

Eric O'ConnorAugust 9th, 2019 at 9:35 pm

This workout is a relatively easy one to scale. A couple thoughts: I have a preference of trying to preserve the movement function first…..most of the time. After that I’ll try to replicate the time duration, loading parameters, and volume relative to the athlete. For time, I think that higher levels athletes will be able to complete this workout in under 13:00, with a good goal of being done in under 15:00. I will try to have my athletes not exceed 18:00-20:00.

Here are some specific scaling thoughts for the movements:

Row: I consider this to be a moderate volume of rowing, with each round being completed in no longer than 2:30 or so. Distances can be reduced accordingly. If a rower is not available, I have some options I can use with my athletes: 1) Replicate the movement function. A very light sumo deadlift high pull is a movement that replicates the row to a degree. 2) Replicate the monostructural element via running, biking, etc. for a similar duration. I have a personally preference of replicating the monostructural element of the row, if need be.

Bench Press: This movement is a horizontal push with a light load today. I will scale the load, for my athletes, so that at least the first 3 rounds can be completed unbroken with minimal transition time from the row. If I am limited by equipment, on the bench, I will try to replicate a loaded horizontal push via dumbbell bench press (potentially with the athletes upper back placed on a medicine ball), dumbbell floor press, etc. If I can’t do a loaded movement, I can substitute a push-up variation (rings, deficit, etc.). Beyond reducing load, I can reduce the reps per round based on the current capacity of the athlete.

This workout can be tricky to run in a group setting due to equipment restrictions. Here are a couple of options:

1- Take out the row

5 Rounds for time of:

400m Run

15 Bench press or dumbbell floor press

*I will only do this if I know that running will not be programmed for tomorrows workout.

2- Keep the rowing and task priority element of the workout, but program the workout in a fashion that allows the coach to run heats. For example:

For time:

2,000m Row

75 Bench press or floor press

3- Turn the workout into a time priority workout, similar to Fight Gone Bad:

5 Rounds:

1:30 Bench press or floor press

1:30 Row

1:30 Rest

Peter ShawAugust 9th, 2019 at 10:48 pm

Nice touch, Eric!

David MitchellAugust 12th, 2019 at 3:51 pm

Awesome... thanks Eric.

Coastie NickAugust 9th, 2019 at 10:13 pm

16:51 Rx’d

Steve PaquetteAugust 9th, 2019 at 10:38 pm

17:19 rx, finish with 5 single bench press...

Great WOD

Tripp StarlingAugust 9th, 2019 at 11:22 pm

Scaled weight to 105#








Shoulder press @45#


Spencer AgnewAugust 10th, 2019 at 12:11 am

14:43, pretty stoked about that, good way to wrap up a workout, fast paced and fun.

Peter PerezAugust 10th, 2019 at 2:20 am

17:32 with 75# bench press, all sets unbroken

Matt DuplessisAugust 10th, 2019 at 2:53 am


15:32 Rx

Aldric CorcueraAugust 10th, 2019 at 3:03 am

wow.. that was harder than I thought.. I went with Btwb scale option of 115lbs.. went broken on 4th rnd.. 20:24

Jacob CramAugust 10th, 2019 at 3:38 am

16:39 subbed 30Cal Airdyne for rowing. 135 bench press

Claudia De CarvalhoAugust 10th, 2019 at 7:21 am

5 rounds

500m row



Ryan AgiusAugust 10th, 2019 at 8:29 am

5 Rounds of 400m Run ( No Rowing Machine available)

+ 15 reps @ 135lbs.


This was quite fun.

Geoffroy CastelnauAugust 10th, 2019 at 9:45 am


Subbed/scaled to 5 rds of : 400m run / 15 hand release push ups

M / 40y / 176cm / 72kg

Viktor WachtlerAugust 10th, 2019 at 11:17 am


25 burpee+SDHPs with a 20kg kettlebell

15 floor presses with two 20kg KBs.



Derrick BassAugust 10th, 2019 at 12:34 pm


Matt NicholsAugust 10th, 2019 at 1:27 pm

0600 25:00 @ 115

Jd HankinsAugust 10th, 2019 at 2:10 pm


Rx'd 17:51

Blas RaventosAugust 10th, 2019 at 4:09 pm




pacing on the rower was hard with two pretty young man joining in on this one. They went hard and I just couldnt stay on my humble 1:54/500m and went sfter them sustaining a 1:48/1:50 pacefirst round. That was a mistake. I think it was also a mistake to go unbroken on the first round. I have still to learn to stay on my pace regardless of what others are doing.

R AlbersAugust 10th, 2019 at 4:26 pm


2min big ring bike trainer+ 95# BB bench

No sleep, no energy:(

Michael MurphyAugust 10th, 2019 at 7:21 pm

19:55 as RX'D Me 61 5'*' 182lbs Great through 3 rounds and then slowed.

Mads HanssonAugust 10th, 2019 at 7:42 pm

Have no rower, so ran instead

5 rft

400 m run

15 benchpress 60 kg

13:27 min

Scott WiedmeyerAugust 10th, 2019 at 7:46 pm

32 / M / 5'9" / 137lbs

3 Rounds:

50lb SDHPs x15

25lb dumbbells bench presses x15


Tim ColemanAugust 10th, 2019 at 7:52 pm

Home gym = no rower

15:58 with

5 rounds:

70 seconds of jump rope

bench press 15 reps of 135#

Mark AclandAugust 11th, 2019 at 3:19 am


5 rounds of

500m row

15 bench press @45kg

Nicholas ScottAugust 11th, 2019 at 1:13 pm

29 mins


Dave DeCosteAugust 11th, 2019 at 3:55 pm

18:56 Rx

Carleen MathewsAugust 11th, 2019 at 5:29 pm

Rx 15:22

Troy BruunAugust 11th, 2019 at 6:15 pm

5rds: 14:45

500m Row

15 Bench Press (95lbs)

Elliott HardingAugust 11th, 2019 at 9:28 pm


Sub 2:00 500m row

HoF pushups

Alex TranAugust 12th, 2019 at 12:11 am

17:21 Rx

Robert FlemingAugust 12th, 2019 at 9:32 am

Scaled w/15 ABC (no rower) @135 18:34

Johannes HungerAugust 12th, 2019 at 10:57 am

20:11 Rx

Andrew MoultrieAugust 12th, 2019 at 11:08 am


75# bench. Kept 500 pace at 1:48-1:50.

Nathanyael SanchezAugust 12th, 2019 at 1:31 pm

21:01 Rx

Hank McKibbanAugust 12th, 2019 at 4:15 pm

18:32 rx

Hank McKibbanAugust 12th, 2019 at 4:17 pm

170829 - 16:54 rx

Matthew AukstikalnesAugust 12th, 2019 at 5:48 pm

25:00, but i mistakenly did 21 reps/round. The BP's definitely kept me humble today, rows were all 1:50-1:54

Christian HeckAugust 12th, 2019 at 7:12 pm


R1 | 02:39 |

R2 | 02:49 | +10 s

R3 | 02:53 | +4 s

R4 | 03:03 | +10 s

R5 | 03:26 | +23 s


Matt ZeroAugust 13th, 2019 at 5:25 pm

17:00 mins


Courtney GuthrieAugust 13th, 2019 at 9:38 pm


20# DBs

Courtney GuthrieAugust 13th, 2019 at 9:41 pm

Tried to stay above 800cals/hr I was able to in rounds 1,2,3&5 but round 4 wrecked me

Marlies SeverynAugust 13th, 2019 at 10:53 pm

39/F 18:36 (row 500m, 15 bench press @65 lbs)

James HargisAugust 14th, 2019 at 12:56 am

17:45 RX

Kevin MarshallAugust 14th, 2019 at 1:50 am

Rx 18:18

Russell EnsignAugust 14th, 2019 at 10:25 pm


500m row



Adam KingAugust 16th, 2019 at 4:11 pm

18:52 with 40 lb dbs.

Jeffrey HowardAugust 17th, 2019 at 2:57 pm

18:03, 95-lb

Jesse MontagninoAugust 18th, 2019 at 3:14 am

1930 rx


35 lb

Morgan GreeneAugust 20th, 2019 at 8:31 pm

subbed run around WKU parking garage which was a little over 500m, scaled BP to 145#: 20:36

David BerryAugust 21st, 2019 at 1:47 am


15:30 rx

Mike de GraauwAugust 23rd, 2019 at 5:27 pm


Subbed 15 ea pushups for bench


Albert KombeAugust 27th, 2019 at 1:22 am

31:38 Rx

Jeff ChalfantAugust 30th, 2019 at 7:54 pm

18:24 rx’d (rower turned off when clock was counting down to start)

Still got the first round in 2:44 and back on the rower for round 3 in 5:55. First 2 rounds unbroken bench press. Remaining sets were broken into 7-5-3, 6-5-4, 5-4-3-3.


Cy AziziAugust 31st, 2019 at 6:14 pm

115# 23:32

Clint MichaelSeptember 1st, 2019 at 11:13 pm


No rower, so used 50 SDHP (45#).

John CampionSeptember 2nd, 2019 at 6:45 pm



Dusty RussellSeptember 9th, 2019 at 10:52 am

17:32 Rx’d

Chase HilandSeptember 10th, 2019 at 9:21 pm


Rx'd 19:48

Manchild ManchildSeptember 12th, 2019 at 5:10 pm

subbed 5 BPUs for row, and 45# dumbbells


Shane AziziSeptember 27th, 2019 at 11:27 pm


Rounds for bench:

1 @135

2 @115

3-5 @95

Kury AkinOctober 29th, 2019 at 2:29 pm

17:37 @ 55kg sub 40 reps of sdlhp@20kg and alt jumping lunges

Nathan HanksDecember 26th, 2019 at 6:47 pm



fun workout !!!