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23:10. 5R 300m row (L3), 20 thrusters@25kg, 10 strict ring pull ups. Training has been intermittent due to work.

11:22
35#

18:00. 400m run

10:56
3r
400 mt run
25 thrusters 
15 ring pull ups

13:22 rx’d -mostly wind-limited but worked a little leg stamina rounds 2 and 3. Put the bar down in round 3 after 15 to catch my breath for 10-20 seconds but probably could’ve done them unbroken. Broke pull-ups 9/6 to reset the rower on rounds 1 and 2. Paced pretty well at 4:28/8:58 for 1 round and 2 round splits. 

41/179/69”

M/36/6’/174

3 rds:
bike .60 miles
25 thrusters 45 lb bar
15 pull-ups 

11:14

14:05
400m run
15 black monster band seated rows

M/34/6'/175#

12:12

M/47/67”/180
rx 18:40

M/43/6’3”/215
12:49

16:35. Felt like moving through sludge. Ready for rest day...

11:01 Rx

M/27/195/6’1”

15:09 Rx 

11:11 sub 400m run

M/25/5'8"/160lb
CrossFit AFK

11:43 - Rx

19:23 500m row, 45# bar thruster, green band pullup.

9:37 RX

13:54 RX

Just plodded through. No real plan 👍

50/m/175
as rx'd
12:53

20.45 rx
JonNYC

Rx except banded strict pull-ups with a blue and red band
21:36

As prescribed
20:05 
I did the thrusters and run unbroken but pullups took some work 

12:45

11:46 Rx

3 rds
800m run
25 thrusters at 35#
15 jumping pull ups
25:26

16:03 Rx. Took too long on transitions.

16:11 
400m Run on a treadmill
No bar, with me so 20lb DBs thrusters

Kept a 2min pace on each round for the run. Went unbroken on the thrusters, which I am happy about. Pull ups were really hard for me. 

12’54 RX
M/45/210/5’9

Connor 
Rx 21:49

Sheri
Rx 24:08

3 rounds as Rx’d. 17:21. 

500 meter run
45# Thrusters
15 pull-ups

15:32

Rx 12:43

35/195/5’9/M

Subbed

3 rounds of:

0.25 Miles Elliptical
Thrusters with 2x25 lbs dumbbells
Dumbbell row with 2x50 lbs

16:40

12:52 Rx
unbroken - if it’s repeated clean up transitions and pick up the pace a little

Jackie
14:24
25#, ring rows

3 rounds 
4 time
500 meter row
25 thrusters 2 20# db
15 dead hang pull ups
15:59
56/M

3 rds
50 SDHP 45# bar
25 thrusters 45# bar
15 "ring row" pull-ups on high parallettes 

18:58

Used a pair of 25# dbs instead of the bar. Otherwise rx...20:56

15:23, RX.  pull-ups slowed me down.....
almost 2 minutes slower than my PR Jackie pace would have been

12:26
Strict pull-ups

23:29 
idk how far the run was, close hopefully
thrusters rx
pullups Rx round one
Jumping x5 rounds 2&3

25:38 scaled pull-ups with TRX straps 

Subbed 400m run for rows

12:15

16:24 sub pull ups w- ring rows

12:11 rx

16:54

Well it wasn’t the most painful workout, but when I’m still sweating profusely almost 10 mins after finishing - Damn!!!!

Used a 50lb barbell because the 45 was being used. Successful in keeping the rows under 2:30. Fell apart on the pull-ups so broke them up into sets of 5 but kept them strict. 

48/5’5”/190 M

3 Rds 
400m run
25 thrusters (45#)
15 pull-ups 

14:26

12:02 Rx
Triple-half-Jackie
m/52/5'11"/200#	

Nice workout)
my time: 12:50
bar weight 30kg

Scaled to 3 R/T of:
500m row
25 thrusters, 35#
15 ring rows
20:06
was trying to stay under 20, dangit!!

16:47
unbroken on the first set of thrusters (oops!) 400m runs in under 2 min. each time. 5 strict unbroken PU 5 kipping & 5 🦋. Thrusters with a single 35# DB. Alternated arms every 5 reps to stay moving. 

As rx’d, 11:01. 

150% of Jackie!  Was able to keep the rounds pretty consistent, 3:35 / 3:45 / 3:40.  Rows were ~ 1:52 / 1:55 / 1:59 – just trying to stay cool.  Unbroken thrusters but had too many reps where they were slow or resting overhead, especially in rounds 2 and 3.  Unbroken pull-ups.  Did after 4x15 RDL, 135-165.

47m/5'10"/180

M/46/6'2"/185#

Rx'd 
11:53

Took 10 min rest then did birthday wod...
For time
46 squats
46 DxKB clusters 35#
46 burpees
11:57

15:40 Rx with strict pull ups due to logistics.

had to break thrusters up into 2 sets each. The row really took away from the thrusters.

Subbed 1 calorie on elliptical machine per 25 rowing (20 cal total per round)
13:03

Total ellip time was 5:50 (0.44 mile)

3 rounds for time of:
500-m row
25 thrusters @ 35 lbs
8 pull-ups
17:51

Subbed:
400m run. All else Rx. 
11:40

Like Chris I subbed 460m run for row. Did strict pull-ups too.
12:46

Felt like I was moving faster than my time indicated. Was really gassed at the end too. Oh well, just not my day I guess.

M/36/170lb/5’7”

subbed 480m run for rows

15:00

RX 11:43

Subs/scales:
2x20#DBs
50 SDHP per 500m row
strict  pull-ups 

10:09

rx-strict pull ups
16:48
m/50/175
45# or 95# --F'n thrusters.......

RX:11'21''.
https://youtu.be/iWTxgyVmjmI

35lb / 15 Ring rows 
15:56

Scaled
Thrusters @ 20kg
Band assisted pull ups 
15.44 min 👍😅

RX:10'44''

🇰🇷 12:11 46세/93kg CFHIM

Champions Club Scaling Notes

RANT
Me and one of the dads from the gym (Coach Casey) had a contest after the 6:30 session to see who could name off the NBA Finals matchup and winners starting from Philly vs. Lakers in 1980 through Miami vs. Lakers this year (which does not count, by the way). I got every one right except 4 (82, 83, 84, and 85 I got mixed up). Then I did the same thing a few minutes ago with a kid I grew up with for College Football National Championships from Woodson's year in 97 through LSU vs. Clemson last year. Only one I missed was, embarrassingly, who Bama beat in '15. My parents wanted to raise a well-rounded boy with a good social life and they failed in that respect.

WHAT ABOUT THE FORMAT
Like yesterday, this one gives enough flexibility for the new peeps to get a lot of technique reps in and veterans to redline it.

WHAT ABOUT THE MOVEMENTS
Row - a monostructural movement with some squatting and pulling shapes that makes us want to use gravity as much as possible
Thruster - squatting and jumping with a very light weight
Pull-up - overhead pulling using as much of the body as possible

TECHNIQUE SCALE
5 rounds as listed

CONSISTENCY SCALE
1 round, mush everything together

INTENSITY SCALE
As is, set some checkmarks to hit or else your workout is done (ie. first round finished in 3 minutes or pack it up)

MY STUFF
9:45 with a ~460m run subbed for row. I took this at about a 6 out of 10 intensity, still rough.

GENERAL FEAR LEVEL: 8