CrossFit | 210120
Wednesday

210120

Workout of the Day

97

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

Post time and number of pulls each round to comments.


Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 3/4 bodyweight front squat for each pull taken.

Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 front squat for each pull taken.

♀ 35 lb. ♂ 55 lb.

Comments on 210120

100 Comments

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Diego Pongeluppe
July 18th, 2021 at 7:30 pm
Commented on: 210120

12:34 RX 155lb

9 pulls each rounds

(edited)
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Reilly Costello
March 5th, 2021 at 2:54 am
Commented on: 210120

M/31/6'/195#


No rower so had to improvise...


7 rds for time:

12 burpees for time (round time to nearest 10)

1x front squat @ 75% BW for every 10 seconds it took to complete burpees


5,5,5,5,6,6,6 - 23:20

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Leonardo Silva
February 20th, 2021 at 11:09 pm
Commented on: 210120

17:30

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Jeff Chalfant
February 10th, 2021 at 10:43 pm
Commented on: 210120

15:12 as rx’d with 180lbs. 6 strokes each round. Shouldn’t have rested before and after the rowing in early rounds, found I didn’t need it. Broke squats 4/2 for 5 rounds, then 3/3 rounds 6 and round 7 unbroken but ugly. Damper on 10. I like my new, new lifting shoes.


41/178/69”

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Nicole Duke
February 10th, 2021 at 10:49 am
Commented on: 210120

14:00 didn’t have rower, so subbed elliptical to complete distance and broke up front squat reps for :10 increments. Beginner, increased my load to 50lbs to complete 8 reps after I built up to the load.

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Matthew Aukstikalnes
February 9th, 2021 at 11:25 pm
Commented on: 210120

13:00, scaled to ~75%

7-6-6-6-6-6-6 pulls, 155#

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Paul Kitsawad
February 5th, 2021 at 6:45 am
Commented on: 210120

12:30 mins 9-7-7-7-6-6-6 @BW 150lbs.

M/49/5'7"/150#

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Manchild Manchild
February 4th, 2021 at 4:52 pm
Commented on: 210120

subbed E3MOM of max rep strict pull-ups


12, 9, 9, 7, 7, 7, 7 = 58

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Hank McKibban
January 31st, 2021 at 7:46 pm
Commented on: 210120

23:52 w/200#

7x5, 6x2 (skierg rds 2-5)

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Derek Eason
January 30th, 2021 at 8:49 pm
Commented on: 210120

Rx 8:39 at 165lbs.


7-7-7-7-7-7-7 pulls




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Ralph Keeley
January 30th, 2021 at 6:10 pm
Commented on: 210120

M/35/6'/178#


11:46, Rx

Six pulls each round; 180-lb. on the bar, unbroken.

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Guston Rankin
January 25th, 2021 at 2:25 pm
Commented on: 210120

M/33yo/5'10"/82kg BW today


Rx'd - 13:50


Did it as an EMOM, essentially.


7-7-8-7-7-8-7


Great fun.

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Jeffrey Howard
January 25th, 2021 at 12:50 am
Commented on: 210120

M/25/5'8"/155lb

CrossFit AFK


15:52 - Rx (185lb barbell)

11-11-10-9-9-9-9

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Cor Oz
January 23rd, 2021 at 3:17 pm
Commented on: 210120

Rx Goal:

13:29


Actual

Intermediate 

15:57

R1 1:29

R2 2:15

R3 2:13

R4 2:25

R5 2:39

R6 2:51

R7 2:02

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Jim Rix
January 23rd, 2021 at 1:15 am
Commented on: 210120

Each 150m row in 7 pulls

FS with 135# (84% BW)

19:35


Then 5-5-5-5 shoulder press

85-90-90(4)-85#


Happy with this, even though it took a long time. Working out at 9000+ feet and in a mask made this far longer than it would have normally been at home. All squat rounds were 4-3, as I was gassed by the altitude.

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Chin-Sheng Chou
January 23rd, 2021 at 12:22 am
Commented on: 210120

RX, 185lb, 14:20

12-9-9-8-8-7-7

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Giacomo Bacchi
January 22nd, 2021 at 8:24 pm
Commented on: 210120

8-8-8-8-9-8-8


@155 lb.... 19'12"

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Allan Smith
January 22nd, 2021 at 7:51 pm
Commented on: 210120

21:37 - legs were sore by rd 3 :o


Sub 7x 65lb SDHP for row. narrow stance


Round 1 - 4 BW = 185 lb

Rounds Reps: 1 - 7 | 2 - 5/2 | 3 - 5/2 | 4 5/2

Round 5-7 75% BE = 140lbs

All unbroken (7)

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Erik Dresner
January 22nd, 2021 at 4:14 pm
Commented on: 210120

12:37


intermediate scale (3/4 BW = 157#)


9-8-8-7-7-7-7


Started at about 20 s/m first round, down to 10 s/m in the last. Didn’t affect my time per round at all. The slower row gave me fresher legs for faster squats.


In warmups, I tested different damper settings and got the best results with my usual setting of the line between 5 and 6.

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Jon Friedland
January 22nd, 2021 at 3:34 pm
Commented on: 210120

1/22/21 - 4 rounds with 75# in 9 minutes and change, after the 20 situp, 20 walking lunges workout so watching leg blowout.

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Sam Meixell
January 22nd, 2021 at 3:11 pm
Commented on: 210120

16:07

7 Rounds

Row 100 M

160# Front Squat (7-7-6-7-5-4-4)

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Chris Broomes
January 22nd, 2021 at 1:54 pm
Commented on: 210120

Did this today for the morning session. Not one is recommend with a mask on.


7 rds:

18, 17, 17, 16, 16, 16, 15

goblet squat with 55lb DB


17:43

M/48/5’5”/190

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Tomi Krznar
January 22nd, 2021 at 9:08 am
Commented on: 210120

7 rds of


10 x 25kg SDHP (unbroken)

10 x 70 kg (80% BW) FS (2 rounds unbroken, then 2 x 5)


14:20

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James Gentile
January 22nd, 2021 at 3:15 am
Commented on: 210120

No rower, subbed with x10 90lb pulley rows and x5 185lb front squats. The squats got very challenging the last several rounds!


15:33

(edited)
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Christian Simpson
January 22nd, 2021 at 3:01 am
Commented on: 210120

150m row/Sc to 3/4 bw fr sq. @ 145# (9,8,7,8,7,7,6)...20:36

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Piotr Mikosik
January 21st, 2021 at 8:11 pm
Commented on: 210120

M/33/176cm/76kg


Rx: 25:46

12/10/11/10/10/9/8

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Chris Mugan
January 21st, 2021 at 6:57 pm
Commented on: 210120

17:26 RX


Bodyweight- 85kg


Pulls- 9,8,9,6,6,6,6


D Setting- 6

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Justin Farina
January 21st, 2021 at 5:51 pm
Commented on: 210120

14:55


235# back squats in place of front squats.


6-6-5-6-5-5-5*


Minimum drag (damper at 1).


completed this post 30-minute row.

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Az Native
January 21st, 2021 at 4:55 pm
Commented on: 210120

15:49, 6 pulls/FS per round. Used 175, wish I’d used 185.

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Martin Irwin
January 21st, 2021 at 2:38 pm
Commented on: 210120

BW = 90kg


150m & 70kg 13.59


Strokes/Squats

10

8

8

7

7

6

6

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Giri Iyer
January 21st, 2021 at 1:57 pm
Commented on: 210120

8,7,7,7,7,7,7 SDHP 46lb

95# FS about 66% BW


can do 115# FS but no rack and hip is still sore from last two days and no mood to clean.


all unbroken sets

11:56

(edited)
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John Tait
January 21st, 2021 at 1:03 pm
Commented on: 210120

M/40/200/5’11”


100m

100lb sandbag front racked squats

13:35

8-9 pulls per

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John Tait
January 21st, 2021 at 12:59 pm
Commented on: 210120

M/40/200/5’11”


13:35 100lb sandbag front squats

8-9 pulls per round

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Megan Taylor
January 21st, 2021 at 11:02 am
Commented on: 210120

16:13 - 47kg (69% BW), 9 pulls each round

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David Smith
January 21st, 2021 at 2:41 am
Commented on: 210120

Scaled 7RFT

10 ball slams at 30#

4 front squat at BW (195lb)


9:39

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Byron Hills
January 21st, 2021 at 2:38 am
Commented on: 210120

~ 14:30ish at 105# front squat & 100m

8-9 reps/rd 13 on first at 150m


H ~ 10:30ish at 75m & 35#

9 reps/rd

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Sherri Miller
January 21st, 2021 at 2:15 am
Commented on: 210120

49 F/5’7”

16:30

7 Rds, 100m Row; 55lb BB Front Squat

9/9/9/9/8/8/8

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Lisa Liu
January 21st, 2021 at 2:12 am
Commented on: 210120

14:23

13/13/13/14/13/13/14

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Lisa Liu
January 21st, 2021 at 2:11 am
Commented on: 210120


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Lisa Liu
January 21st, 2021 at 2:09 am
Commented on: 210120


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Lisa Liu
January 21st, 2021 at 2:08 am
Commented on: 210120

13.13.13.14.13.13.14

14 :23minutes

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Lincoln Kerger
January 21st, 2021 at 1:11 am
Commented on: 210120

Intermediate, 145#

9-8-8-7-7-7-7-8

17:37


Started off with too much time in between the first few rounds trying to discover the sweet spot between stroke rate, power output, and rest in between rounds to maintain those first 2. Good WOD and look forward to doing it again, but maybe play with the drag a bit to trim the pulls some. Loving having my own C2 rower now!

(edited)
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Hamilton Kipp
January 21st, 2021 at 1:09 am
Commented on: 210120

M/48/170/6’1”

15:51 Rx

6 pulls for all 7 rounds. Every pull was between 25 and 27 meters.

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Matt Jones
January 21st, 2021 at 1:05 am
Commented on: 210120

Matt (m/40) - 13:06 rx 8/7/7/6/6/6/6 202#

Meghan (f/not 40) - 9:33 20# DBs FSs

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Stephane Scott
January 21st, 2021 at 1:00 am
Commented on: 210120

M/49/5’5”/145lbs

RX: 12:59

7x150m row: 8-7-7-7-7-7-7 pulls

Front Squats @ 145lbs

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matthew rhodes
January 21st, 2021 at 12:26 am
Commented on: 210120

35/M/6’4”/262


17:32

used 185 lbs


Rounds:

6/7/7/6/6/6/6

1:33/2:38/2:47/2:33/2:32/2:56/2:33


got 149m twice on the 7 reps!

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Derek Jones
January 20th, 2021 at 11:47 pm
Commented on: 210120

Beginner

8/8/7/7

115#

7:50

(edited)
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Kevin Flowers
January 20th, 2021 at 11:18 pm
Commented on: 210120

M55/6’1”/181


7 rounds for time:

100 m row

1 Front Squat (185 lbs) for each pull on row


8:44 (masked)

Pulls/FS per round: 6/6/5/5/5/5/5


*was in a hurry b/c box owner had to leave, and f’ed up the row distance*

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William Laerte
January 20th, 2021 at 11:11 pm
Commented on: 210120

11""24


50kg

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Marina Rara
January 20th, 2021 at 11:09 pm
Commented on: 210120

4"30


Beginner

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Troy Bruun
January 20th, 2021 at 10:49 pm
Commented on: 210120

7rds: 11:20


150m Row (Drag@10) 8/8/7/7/7/7/7


# Row Pulls 80%BW FSQT (135lbs)

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Glenn Guy
January 20th, 2021 at 10:39 pm
Commented on: 210120

7 Rounds for Time of:

- 150m row (damper ~7)

- front squat (115 lbs) for each pull


Result: 30:40; 10,10,10,8,7,7,7 pulls and front squats.

M/44/5'6"/132lbs

385 cals, 156 avg/178 max heart rate


Right before Christmas, "something" zapped all of my fitness and stamina, and I haven't recovered yet. Every workout feels like I haven't exercised in over a year. Hopefully this passes soon.

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Joshua Willing
January 20th, 2021 at 10:37 pm
Commented on: 210120

15:21


9,8,9,7,7,7,7 @ 135#

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Dan Griffith
January 20th, 2021 at 10:34 pm
Commented on: 210120

Didn't really want to work out today so I happy I put in the work even if my score sucks 53/male/180#/6'2"

15:21 used 135#

10-8-8-7-7-7-7

Finally figured out the strokes! Lol...let it breath a little!


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Jason D. Martin
January 20th, 2021 at 9:58 pm
Commented on: 210120

M/45/185 RX 18:34 - 7,6,6,6,6,6,6


Way better returns on mileage cranking up the damper and doing single hard pulls (waiting until the meters stop prior to next pull)

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Darin Smith
January 20th, 2021 at 9:48 pm
Commented on: 210120

40yo/5’7”/m/150lbs

12 stroke row (low resistance)

12 front squats at 100lbs = .67 of body weight unbroken except one round. Could have went with 115lbs.

(edited)
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Jonathan Elmore
January 20th, 2021 at 9:37 pm
Commented on: 210120

M/41/180/5’9”

16:56

7 pulls all 7 rounds

135lb got some work to do

So close to 6 pulls every time

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Christopher Shane Shelton
January 20th, 2021 at 9:59 pm

Was that 100m row or 150m row?

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Js Smith
January 20th, 2021 at 9:25 pm
Commented on: 210120

7 r/t of 100m row & 65# front squats for each pull 

5/5/5/6/5/6/5

13:17

think it was 5 pulls on all the rounds but forgot about counting a couple times so 1 stroke penalty. Wrist wasn’t a perfect flex but way better than it’s been; baby steps.

(edited)
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Antonio Alves
January 20th, 2021 at 9:22 pm
Commented on: 210120

No rower, limited weights (and ability) so I did:


7 rounds for time of:


15 DB SDLHP | 2x9,5 kg DB

15 DB front squats | 2x12,5 kg DB


SCORE: 21'07''


Took it slowly, focusing on form. Nice WOD, though legs won't thank me tomorrow, I guess.

5 km run in the morning

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Nicole Deaver
January 20th, 2021 at 8:49 pm
Commented on: 210120

7 Rds

10 SDHP (45#)

10 front squats (95#-3/4 BW)

9:18

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Daniel Robinson
January 20th, 2021 at 8:36 pm
Commented on: 210120

Used 135-lbs

15:54

9-8-7-7-9-7-7

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Charlie Pokorny
January 20th, 2021 at 7:57 pm
Commented on: 210120

13:07 Rx at 200-lbs

7 pulls all rounds

7 pulls quite manageable while 6 pulls seem to be beyond my current capacity

m/52/5'11"/200#

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Christopher Shane Shelton
January 20th, 2021 at 10:00 pm

Was that 100m row per round or 150m?

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Charlie Pokorny
January 20th, 2021 at 10:23 pm

150m row per round

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Chris Meldrum
January 20th, 2021 at 11:25 pm

Nice Charlie. I was in the same boat. I went for 6 one time and did not come close! But 7 was pretty doable.

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Liz Myers
January 20th, 2021 at 7:01 pm
Commented on: 210120

Intermediate version

11:35

Pulls: 5,5,5,5,5,5,5

3/4 bodyweight = 60kg

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Zach Walston
January 20th, 2021 at 6:28 pm
Commented on: 210120

Rx 13:05


7 pulls all rounds


165lbs

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Michael Arko
January 20th, 2021 at 5:38 pm
Commented on: 210120

Sub:

6 calories elliptical trainer, Level 15

8 front squats at 117.5lbs (> 75%)


10:51


This was a burner! I usually sub 1 calorie on my trainer = 25m rowing, thus 6 cal = 150m. But there is no obvious relationship between the elliptical trainer and the number of rower pulls because the cycle distance is fixed. So I set a very high resistance (L15), counted cycles to 6 cal (32 cycles) and divided by 4 to get 8 front squats. For comparison, it took 5:04 / 0.254 mile to do 42 calories (~43s/rd).

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Steve Day
January 20th, 2021 at 5:18 pm
Commented on: 210120

7 pulls each round

Body weight Front Squats @ 175lbs - unbroken thru R4; broke last 3 rounds 4/3


15:37


Played around with the rowing scheme a bunch in the warm-up. To be the most efficient I would pull then sit and let it coast the full distance before pulling again. I got about 23 meters per pull - oh so close to the 25 I needed to shave off that 7th rep of front squats that were the killer of this workout. If I ever tried rowing at a slow consistent pace it took 11-13 pulls so I stuck with the pull then wait strategy.


43m/5'11"/175lbs

(edited)
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Charlie Pokorny
January 20th, 2021 at 7:59 pm

I topped off at 22-23 meters per pull too

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Js Smith
January 20th, 2021 at 9:39 pm

Oh good! Was frustrated it was taking me 8 pulls to get to 150 during warmups. Was getting to 22-23 meters in 7. I’m only 5’5”, though.

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Jon Wilson
January 20th, 2021 at 5:17 pm
Commented on: 210120

7 rounds

100m

ghd sit ups


7:34

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Levi Tate
January 20th, 2021 at 4:51 pm
Commented on: 210120

7,7,7,7,7,7,fail 185lbs. Don’t have a row machine so I just did 7 seated rows at 110lbs. I failed on my last set of front squats.

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Chris Meldrum
January 20th, 2021 at 4:40 pm
Commented on: 210120

As rx’d, 17:01.


7 pulls each round, 7 front squats at 190.  RIP my legs.


47m/5'10"/190

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Karina Findlay
January 20th, 2021 at 4:36 pm
Commented on: 210120

Intermediate Rx

FS 85#

10-9-8-7-7-7-6

12:06

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Myles Lance
January 20th, 2021 at 4:18 pm
Commented on: 210120

21:58

11, 9, 8, 8, 8, 8, 7

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Kirk Byrd
January 20th, 2021 at 4:18 pm
Commented on: 210120

I started RX, then quickly figured out I needed to do either the intermediate workout or go to the Female Row in meters. So I did the first round RX, then finished with the Female Row in Meters. So my time was 20:30. Man the first round it took like 13 pulls, so I had 13 front squats at 200lbs, and I figured 13 x 7 = 91 front squats at 200lbs. So I checked my ego and scaled down, smart decision on my part!

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Lindsay Aspen
January 20th, 2021 at 3:44 pm
Commented on: 210120

3/4 bodyweight was potentially going to be a bit much for me, so went with approx. 2/3 @ 95#


Didn’t time this one.


Pulls = 9, 7, 6, 6, 6, 6, 6

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Alex Pettingell
January 20th, 2021 at 3:43 pm
Commented on: 210120

Intermediate Option: 15:17, 11-10-10-9-10-10-10 pulls

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Pablo Vega
January 20th, 2021 at 3:13 pm
Commented on: 210120

14:40 @165 lbs

Pulls -> 7-6-6-6-7-6-7

Scaled, since I weight 180 pounds

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Matthew Letarte
January 20th, 2021 at 3:11 pm
Commented on: 210120

Scaled to 7 rounds of:

7 x SDHP @ 95#

7 x Front Squat @ 95#

8:23

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Mike K
January 20th, 2021 at 2:48 pm
Commented on: 210120

7 rounds

150m on rower 15 pulls per round

44lb kettlebell front squat

11:28

(edited)
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Charles Meyers
January 20th, 2021 at 2:47 pm
Commented on: 210120

7-pulls 7front sq. 2:11

7-pulls 7 front Sq. 2:10

7- pulls 7 from Sq.. 2:09

6-pulls 6 front Sq. 1:55

6-pulls 6 front Sq. 1:56

6-pulls 6 front Sq. 1:58

6-pulls 6 front Sq. 1:57

weight 165 intermediate option

(edited)
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Joe Conradi
January 20th, 2021 at 2:25 pm
Commented on: 210120

Scaled to 7 rounds of:

10 2x30#DBs SDHP

10 2x70#DBs squats (82%bw)


7:30

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Meagan Burns
January 20th, 2021 at 2:19 pm
Commented on: 210120

11:40

65#—wasn’t feeling motivated to do 3/4 this morning :/

123 bodyweight

8 cals all the way through

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Lindsey Boyle
January 20th, 2021 at 1:58 pm
Commented on: 210120

9:20


Intermediate 101lb

8/8/7/7/6/6/6


39/F/135

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Randy Crooker
January 20th, 2021 at 1:57 pm
Commented on: 210120

Subbed/scaled:

7 rounds for time:

10 Sumo deadlift high pulls 53lb KB

10 front squats 115lbs. 65% BW


10:25

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Sandeep Gadde
January 20th, 2021 at 1:03 pm
Commented on: 210120

Used 90kg

14:58

1)7

2)7

3)7

4)8

5)6

6)6

7)6

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John Clarke
January 20th, 2021 at 11:59 am
Commented on: 210120

11:40


30lb dumbbells. 11-10-10-9-9-9-9

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Brett Eckles
January 20th, 2021 at 11:53 am
Commented on: 210120

14:11 Rx


205lbs on the barbell.

My rows pulls were: 7 on the first set then 6 for all the rest. Yay for being tall


M/28/6’1”/200lbs

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Mike Andridge
January 20th, 2021 at 11:17 am
Commented on: 210120

Untimed-

100m/100# FS

1=8 pulls

2-6= 7 pulls

7=6 pulls

rest 3 min then made up

ghd/oh lunge wod -scaled to

3 rnds-untimed

10 ghd

10 oh lunge rt/lft @ 35#

m/50/175

On a side note, while I'm not really happy with today's performance,

I did pr my single arm (rt/lft) kb clean and jerk to 2 reps @ 70#:)

(edited)
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QiHui Xing
January 20th, 2021 at 10:59 am
Commented on: 210120

78KG,150m :13'29''.(11-10-10-10-10-10-10)

https://youtu.be/IoYTwra_L0k

(edited)
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Stacey Thompkins
January 20th, 2021 at 10:36 am
Commented on: 210120

M/46/6'2"/185#


Scaled/modified to 44# DxKB front squats the rest as rx'd

10:36

8,8,7,7,7,7,7

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Lee Howe
January 20th, 2021 at 9:35 am
Commented on: 210120

11:57 @ 80kg BW


PULLS - 9, 8, 7, 7, 7, 7, 7

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Wladiston Paiva
January 20th, 2021 at 9:08 am
Commented on: 210120

@57,5kg


1:38 - 11 pulls (too fast)

2:37- 10 pulls

2:29 - 9

2:41 - 8

2:41 - 7

2:42 - 7

2:26 - 7


17:14 total


Mirella Miranda

@40kg


20:00


8-7-6-6-6-6-7

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David John
January 20th, 2021 at 4:40 am
Commented on: Working the Front-Rack Position

Where can i find equipment free wod alternative?

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Derek Naulls
January 20th, 2021 at 2:42 pm

My suggestion is to search Pinterest. I find all kinds of bodyweight only workouts on there.

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Anthony Mosher
January 22nd, 2021 at 1:55 pm

The comments on each of the mainsite wods have decent alternatives that people make up

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Chris Sinagoga
January 20th, 2021 at 2:08 am
Commented on: 210120

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Row - monostructural movement that can be done at a high intensity over a short period of time

Front squat - squatting with a high-medium weight with an emphasis on upright torso


MAIN DECISION

Do I want to emphasize the weight on the front squats or the intensity of the row?


TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Row 350 meters

15 slow front squats


CONSISTENCY SCALE

1 round of:

Row 1,000 meters

Bodyweight front squat equal to the number of pulls on the rower


INTENSITY SCALE

As listed, decrease reps if needed, rest as needed between rounds


INJURY SCALE

It's difficult to get a high intensity in a short amount of time when injured. So pick either front squats or dips (depending on your injury) as your main movement and pick row, run, bike, jump rope, etc. as a way to challenge the front squat or dip. So AMRAP in 20 minutes of: row (or whatever) x distance, x number of dips/front squats


MY STUFF

7 rounds of: Run 200 meters 7 bodyweight front squats, I used the first few rounds as a warmup, then went harder the last few with a rest in between


GENERAL FEAR LEVEL: 7

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