CrossFit | 191013


Workout of the Day


4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post exercise and score for each round to comments.

Ring Row Progression

ring row

“A group of 14 researchers just set off a firestorm with a new series of studies that upends years of nutrition advice about meat. Their five systematic reviews, published Monday in the journal Annals of Internal Medicine, suggest there’s no health reason to eat less red meat — not even the bacon and salami we’ve been told for years to cut back on. … But what’s really interesting about this new series is the argument that previously published guidelines have been, well, bad science.”

Read the article Is Eating Beef Healthy? The New Fight Raging in Nutrition Science, Explained.

Comments on 191013


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Doug Brubacher
July 24th, 2021 at 3:34 am
Commented on: 191013


Tabata jump rope

8*25 8*26 8*27 8*28

Under 3min rest between rds

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Brian W
January 5th, 2021 at 9:34 pm
Commented on: 191013

Rd 1 Row

62 Cals 897 meters

Rd 2 Assault Bike

43.6 Cals 2104.6 meters

Rd 3

389 single unders

Rd 4 Row

54 Cals 838 meters

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Shawn Hakimi
September 3rd, 2020 at 2:23 pm
Commented on: 191013

5-meter shuttle sprint = 66

Double unders = 207

30# dumbbell swing= 89

5-meter shuttle sprint = 66

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Kury Akin
January 26th, 2020 at 2:38 pm
Commented on: 191013

406 reps

DB row @20kg = 85 (12...10)

Jumping lunges = 76 (18...8)

Thruster@30kg = 45 (9...6)

Double under = 200 (25...27)

Biggest weakness in lunges. Guess that's jumping lunges and pistols to warm up from now on. Lots points on double unders due to mistakes.

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Clint Michael
November 30th, 2019 at 5:05 pm
Commented on: 191013

Bike-41.7 calories

Double unders-124 reps

Bike-43.9 calories

Double unders-129 reps

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Shane Azizi
November 28th, 2019 at 5:10 pm
Commented on: 191013

Rower: 882 meters

Assault bike: 1.3 miles

Ski: 754 meters

Single unders: 290 Rx

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Jeff Chalfant
November 4th, 2019 at 1:39 am
Commented on: 191013

rowing: 947m/70calories

Double unders: 204

Rowing: 927/68 calories

Double unders: 203

Nice evening workout after a 6 hour car ride.

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Matthew Aukstikalnes
October 25th, 2019 at 8:32 pm
Commented on: 191013

all 4 on a C2 model C with no monitor. 10-12 strokes every round with the damper on 5

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Morgan Greene
October 24th, 2019 at 1:38 pm
Commented on: 191013


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Cy Azizi
October 23rd, 2019 at 11:30 am
Commented on: 191013

Ran. Increased distance each round to less than 1/2 mile

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John Campion
October 22nd, 2019 at 2:06 pm
Commented on: 191013

Row: 65 cal

Bike: 69 cal

Ski erg: 42 cal

Double unders: 124

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Hank McKibban
October 21st, 2019 at 7:25 pm
Commented on: 191013

Ski Erg: 815m-813m-826m-813m

(tried this w/DUs the day prior but DNF [191-81(f)])

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Joshua Pryor
October 18th, 2019 at 2:27 am
Commented on: 191013






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Matt Duplessis
October 17th, 2019 at 1:57 pm
Commented on: 191013


C2 Bike: 59/61/61/61 cals

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Andrew Moultrie
October 17th, 2019 at 2:11 am
Commented on: 191013

10m shuttle runs - 6 (got 7 first two)

DUs - 28 (got 35ish on 5 of them I did unbroken)

10m shuttle runs - 6 (all of them)

DUs - 18 (failed twice on 2 rds, got some 25ish rds failing once, and got some 35ish rds unbroken)

Should have warmed up my calves a bit more - I’m going to feel it! Good workout!

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David Swicegood
October 16th, 2019 at 10:17 pm
Commented on: 191013

3,500m row Rx

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Zachary Kirby
October 16th, 2019 at 4:43 pm
Commented on: 191013

Third CrossFit workout ever. My legs were spaghetti afterwards and I was breathing heavier than I have in many years...

1 - row 49 cal / 814m

2 - row 50 cal / 807m

3 - row 47 cal / 792m

4 - row 51 cal / 835m

Lots of room for improvement!!!

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Brendan Mullan
October 16th, 2019 at 3:22 pm
Commented on: 191013

Row: no break between rounds

151 cals 👍

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Troy Bruun
October 15th, 2019 at 10:30 pm
Commented on: 191013

61 Cal Row

418 SU’s

64 Cal Row

452 SU’s

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Coastie Nick
October 15th, 2019 at 8:38 pm
Commented on: 191013

Rx’d with 4 minute rests:

220 DU’s

64 cal of row machine

230 DU’s

69 cal of row machine

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Stephen Hipskind
October 15th, 2019 at 4:27 pm
Commented on: Grilled Steak With Garlic Butter & Green Beans


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Viktor Wachtler
October 15th, 2019 at 8:41 am
Commented on: 191013

Row - 14 calories total, I am not sure about how this rower counts, 107 strokes

Elliptical - 15 calories total

24kg ketlebell swings - 210 reps total

Single unders - 420 reps total


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Viktor Wachtler
October 16th, 2019 at 6:15 pm

I realised afterwards that the CF workout timer which I used for the swings was set to 40seconds work-20 seconds rest (default setting!!!), so I worked more there...

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Giuseppe Petrillo
October 14th, 2019 at 8:39 pm
Commented on: 191013

Double unders 30

Burpees 7

Double unders 30

Elliptic bike

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Jeffrey Howard
October 14th, 2019 at 7:44 pm
Commented on: 191013

Tabata Echo Bike - 6-6-6-5 calories

Round 1: 13-11-6-6-6-6-6-6 Total: 60cals

Round 2: 9-9-8-6-6-6-6-7 Total: 57cals

Round 3: 7-8-6-7-6-6-6-6 Total: 52cals

Round 4: 7-6-7-6-6-6-6-5 Total: 49 cals

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Vincent Dahlqvist
October 14th, 2019 at 5:52 pm
Commented on: 191013

Round 1, row 65 cal

Round 2, bike 59 cal

Round 3, ski cal 47 cal

Round 4, single unders 450 reps

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Steve Day
October 14th, 2019 at 4:10 pm
Commented on: 191013

Row - all rounds between 900-920 meters

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Kyle Buchanan
October 14th, 2019 at 11:11 am
Commented on: 191013

All assault bike


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Chris Sinagoga
October 14th, 2019 at 2:34 am
Commented on: 191013

Champions Club Scaling Notes:


I read this as:

4 rounds

8x Tabata exercise

Rest 5 minutes

This is one of those rare ones I'd look to pace. The rest for Tabata is short, and the rest between rounds is short compared to the work being done - especially if you're sticking with the same exercise. So I would like to see you back off on the intensity just a tad and try for consistency.

GROUP VERSION: I think this could be a good opportunity to do a field trip to a bike trail or a lake or... I don't know... a place with tons of snow and people willing to put on skis. We have a hill by our gym and we'll likely do some repeats on that lovely thing.


If you have a lower-body injury, pick 3 upper body movements you can Tabata. Do 12 cycles instead of 8


Use this one to practice things you suck at and dial in technique for the exercise you're doing


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Nate Gordon
October 14th, 2019 at 12:21 am
Commented on: 191013

row 61

bike 54

ski 49

single unders 356

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Leyton Summerlin
October 14th, 2019 at 12:03 am
Commented on: 191013

Round 1: Rower 47cal

Round 2: Assault Runner 112cal

Round 3: Single Under 418

Round 4: Assault Runner 112cal

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Randy Sigman
October 13th, 2019 at 11:52 pm
Commented on: 191013

Row: 61 Cals

Skierg: 50 Cals

Jump rope: 359 single-unders

Bike: 42 Cals

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Steven Thunander
October 13th, 2019 at 11:49 pm
Commented on: 191013

Globo scale: as rxed. You can do burpees, tuck jumps, bench jumps, or sprints in a globo easily if needed.

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Tripp Starling
October 13th, 2019 at 11:15 pm
Commented on: 191013

Tabata 1 - 65 cal row

Tabata 2 - 187 double unders

Tabata 3 - 59 cal row

Tabata 4 - 177 double unders

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Anna Jones
October 13th, 2019 at 9:12 pm
Commented on: 191013

F/46 home gym

Elliptical 10 incline/13 resist

Single unders

40.4 cal


42.4 cal


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John Miller
October 13th, 2019 at 9:01 pm
Commented on: Is Eating Beef Healthy? The New Fight Raging in Nutrition Science, Explained.

I hunt and kill deer. -The ultimate free range/ grass fed, humanly harvested red meat. Tastes GREAT!

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Blas Raventos
October 13th, 2019 at 8:33 pm
Commented on: 191013

Row: 97m-97m-98m-98m-96m-97m-99m-98m

DU: 25-30-30-30-29-29-30-29

Cal AB: 56cal total, so 7cal avg per round.

10m shuttle run: 6-6-6-6-6-6-6-6

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Nicole Deaver
October 13th, 2019 at 6:37 pm
Commented on: 191013

Air Squats: 116

Jump rope(SU): 306

Air Squats: 117

Jump rope(SU): 324

Rest was only 2mins

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Steven Odom
October 13th, 2019 at 5:47 pm
Commented on: 191013

Airdyne/ double under’s

1- 89cal

2- 236 DU’s

3- 83 cal

4- 230 DU’s

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Hugh Babineau
October 13th, 2019 at 4:59 pm
Commented on: 191013

Double unders 214

Row cal 54

Pushups 52

Air squats 121

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Dave DeCoste
October 13th, 2019 at 4:56 pm
Commented on: 191013

Row - 71 cals

DUs - 254

Row - 72 cals

DUs - 262

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Stacey Thompkins
October 13th, 2019 at 4:25 pm
Commented on: 191013


Assault bike cals


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Jim Rix
October 13th, 2019 at 4:14 pm
Commented on: 191013

Annual Filthy 50s:

box jumps, 24"


kb swings, 1 pood

walking lunges


push press, 45#

hip extensions

wall balls, 20#


jump and tucks


10/14/2018: 31:08, subbed ring rows for pull-ups

10/15/2017: 33:18, pull-ups

10/15/2016: 30:32, pull-ups

10/15/2015: 30:20, pull-ups

10/15/2014: 30:27 w/ ring rows vice pull-ups and squats vice jump & tucks 10/15/2013: 32:02, a Filthy 51

10/15/2012: 27:40 doing jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball

56 and 363/365ths/5'8"/160#

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Matthew Letarte
October 13th, 2019 at 5:30 pm

Happy birthday Jim :)

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Juan Acevedo
October 13th, 2019 at 6:06 pm


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Nicole Deaver
October 13th, 2019 at 6:35 pm

Jim, Wishing you a wonderful birthday & a year full of blessings to come!

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Juan Acevedo
October 13th, 2019 at 4:12 pm
Commented on: 191013

Do we dotcommers or mainsiters have a hashtag for the leaderboard?

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Tripp Starling
October 13th, 2019 at 6:03 pm

Hi Juan, there is a leaderboard #mainsite.

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Juan Acevedo
October 13th, 2019 at 6:07 pm

Thanks Tripp!

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Felipe Barreiros
October 13th, 2019 at 3:14 pm
Commented on: 191013



T1: 82

T2: ??

T3: 67

T4: 64

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Matthew Letarte
October 13th, 2019 at 2:36 pm
Commented on: 191013

I really enjoyed this workout, did kind of a strange circuit just to have some fun:

Elliptical - 88 Cal (this was actually savage, I put the resistance up and it was very similar to assault bike)

Bike - 100 Cal, high resistance

Run - about 1k in the 4min with 10s walks

Row - 926 m

Ran a mile outside to warm up, it was a beautiful, cool, clear morning and it reminded me how thankful I am for everything in my life :)

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Jim Rix
October 13th, 2019 at 4:16 pm

Pretty much the same here in NorCal, Matthew.

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John Clarke
October 13th, 2019 at 1:54 pm
Commented on: 191013



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Eric O'Connor
October 13th, 2019 at 1:29 pm
Commented on: 191013

I will use this day to have my athletes either push the intensity on each interval or move at a smooth/consistent pace if they are feeling beat up. There is no scaling needed for this workout as everyone is capable of performing some sort of mono structural exercise. Athletes can work at an intensity level based on their individual capacities. I will have athletes use different movement on each round and will cycle through:


Jump rope

Air bike

10m Shuttle run

Have fun!

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Michael Arko
October 13th, 2019 at 12:50 pm
Commented on: 191013

Alternated between Elliptical Trainer and Jump Rope (mostly DUs). Mixed in stretches, scales, planks during rest segments.

1. ET 0.24 mile and 28.8cal

2. JR 158 jumps

3. ET 0.24mi and 28.9cal

4. JR 120 jumps

JR notes - barely ever could find a rhythm. Constant stopping and starting led to more trips than I've done in years. Also (lame excuse) I was in a tight space and, if not in exactly the right spot, I would hit an obstacle. But again, if not for the constant stop/start, I probably would have found that sweet spot and stayed in it. Lesson learned. Maybe I'll do this WOD again this afternoon, outside, DU only.

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Hendrik Bünzen
October 13th, 2019 at 12:37 pm
Commented on: 191013

62cal row

67cal bike

52cal Ski

390 SU

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Katina Thornton
October 13th, 2019 at 12:18 pm
Commented on: Is Eating Beef Healthy? The New Fight Raging in Nutrition Science, Explained.

I think it’s important to eat what you’re comfortable with and what makes sense to you within the constraints of the data. I eat meat, but I try to eat grass fed and finished or pasture-raised meat. I try to limit processed meats because, well, they’ve potentially had a lot of human intervention and I don’t believe that humans are particularly good at optimizing whole foods. This study, along with others, has given me more confidence in my choices.

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Katina Thornton
October 13th, 2019 at 12:02 pm
Commented on: Ring Row Progression

Proper progression with ring rows is a stealthily effective strength builder.

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Bryan Rosen
October 13th, 2019 at 11:32 am
Commented on: 191013

Warm-up for 191013:


3 rounds working for 30-seconds on each movement:

- Samson stretch, per side

- Row, bike, ski erg, or jump rope

- Hip extensions on a GHD

- Push-ups to down-dog

- PVC overhead squat



To get the proper amount of arm bend:

- 10 pulls with your straight arms

- 10 pulls that start with your arms fully bent such that the handles run right down along the sides of your body as you extend your arms.

- Find the perfect position in between those two. Arms should be bent at around 90 degrees in the early part of the drive, before extending down toward the hips.

To achieve the right amount of leg involvement

- 10 pulls keeping your legs completely straight.

- 10 pulls where you finish in a squat position (deep knee bend).

- Find the perfect position in between those two. You should finish the pull with knees comfortably bent.


Look at the drill on 190922


Look at the drill on 190813


Perform 3 sets of 30-seconds, increasing in effort each time. Rest 1 minute between sets.

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Juan Acevedo
October 13th, 2019 at 12:48 am
Commented on: 191013



If you did 20.1 recently, you probably pushed really hard, and you got an excellent workout. You might have a little bit of Fran cough still --trust me, you are not alone. In that workout, you were probably in one of two groups. Group 1, the weight on the barbell got heavy for you and you were having trouble lifting it at the end. You were more on the side of a stamina workout. What got hit were mostly your anaerobic systems. Group 2, you kept a good pace; you were crushing, but in the end, you were just gassed. You needed one extra lung to keep pushing. In this case, your aerobic systems were hit pretty hard. 20.1 was a cardiovascular workout for you. Now, we all know that life is never completely black or white. Real talk: it was a WTF workout for all of us, but you get the point. Today, try to make this workout the opposite of 20.1 was for you. If you had a stamina oriented workout, then go out for these Tabatas to keep a steady pace. Think of them as a whole and maintain the 4 Tabatas even and consistent. We are optimizing the total score, not the individual score for each round. If you had a more aerobic workout in 20.1 then let's go out on each one of those 20 second intervals hard. Your power will diminish with each round, but we do want to reach that muscle fatigue place where everything hurts. If you don't have access to a machine and just have a jump rope, well, you've got some options. Consider doing wall-balls with a lighter ball if you want to get all cardio, or consider wall-balls with a heavy ball if you're going to get all stamina. Other ideas are jumping jacks, air squats, squat-jumps (gross), jumping lunges, and yes, burpees. Like any other Tabata day, commit to your work intervals, and keep the rest for the rest interval. Get after it with intent!

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Juan Acevedo
October 13th, 2019 at 12:50 am

I have been having trouble with the comment section on Chrome. I am trying to see what is going on, I apologize if this week some of my comments did not show up. Is anybody having trouble too?

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Stacey Thompkins
October 13th, 2019 at 12:52 am

Yes Juan me too

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Juan Acevedo
October 13th, 2019 at 12:55 am

Thanks Stacey! It seems to be Chrome specific, it works better on Firefox.

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Matthew Letarte
October 13th, 2019 at 12:56 am

Yes, comments have been down this week, it seems

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Mike Andridge
October 13th, 2019 at 1:29 am

Yup, me too with the chrome issue. On a side note, my clean and jerks were pretty smooth--I was surprised at how smooth they were considering how gassed was, but the burpee's were horrible--as they ALWAYS are for me--from the first one to the last one....

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Daniel Gherbi
October 13th, 2019 at 1:46 pm

what if you had actually a good 20.1? :D

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Anna Jones
October 13th, 2019 at 1:53 pm

I’ve been having problems on Firefox as well, comments don’t show up till later in the day.

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Felipe Barreiros
October 13th, 2019 at 3:13 pm

Wow. That was deep. Thanks for the comment here

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