CFWUx2 10"45*2 10*95*2 10*135

40:15

146lb DLs

21:49 (rx solo version)

DL: 14-13-13-10

Thr: 15-10

Pushups: 10-10-then 5s

Pullups: 10-9-6

WB: 15-20-15

M/53/175/5'11"

RX 1/2 solo 29:40 155lb deadlift

M/31/6'/195#

Subbed some RX sets into solo limited equipment WOD

42:43

subbed:

800m run

20 deadlifts, 35# dbs

20 thrusters, 35# dbs

600m run

20 pull-ups

20 push-ups on dip machine

400m run

20 KTEs

20 thrusters, 20# dbs

20:17

with Nui Akkara. F/48/5'6"/52kg

38:45 mins

Nui 95/45/TRX row/6lbs WB

Paul RX'd M/49/5'7"/150lbs.

26:12 (1/2 reps and meters) 180lb. nonstop dropped single deadlifts. Thrusters broken 8-7-6-4, pushups 10-5-5-5-5-4-4-4-4-4, pull-ups 8-8-5-4, sit-ups strict unanchored and unbroken, wallballs 14-13-12-11. Rowed just under 2m pace.

179lb/41y/69”

26:47 male Rx

145# Bw DL

by myself so reps and distance cut in half.

Thrusters were a killer

Subbed 1600m, 800m, 400m runs for the row; done by myself with half reps: 31:56

M/35/6’/180#

27:40; Rx with half reps and meters

M/25/5'8"/155lb

CrossFit AFK

27:11 - Rx (185lb Deadlift, 95lb Thruster, 20lb Med-ball, No partner 1/2 reps)

For Martin

35:41 solo, full distance & half reps

200# DL

WB w/30# slamball at 9‘ tgt

RIP Sir.

By Myself:

no rower & snowing outside

100 single unders

50 DL (135#s BW)

25 thrusters (65#s)

100 single unders

50 HRPU

25 SPU

100 single unders

50 sit ups

50 wall ball substitutes (14#s)

in 28:33. After WOD 210131.

Tom and Alexa 37:32

Subbed double DB bent-over rows for pull-ups as no bar at home: 2 x 22.5kg/15kg

Thrusters at 40kg/20kg

Bodyweight deadlift Rx: 80kg/60kg

Male/53/155#

Rx'd, alone

37:04

1,000-m row

50 deadlifts - 165lbs

25thrusters - 65lbs

500-m row

50 push-ups

25 pull-ups

250-m row

50 sit-ups

50 wall-ball shots (approx. 8lb ball)

31:27

43:54

Full Distance / Half Reps

BW: 185lb

sub bike for row and thruster for wall ball

dl (bw 185) -11/14/15/10

thurster (95 lb barbell) 10/10/5

hrpu - 15/10/10/5/10

pullup - 10/6/4/5

sit ups - 20/10/5/5/10

thruster (20 lb db) - 20/20/10

Started to gas during last 500m bike, was turning pale during last 20/10 split of db thruster

RX with partner, no modifications: 37:15

M/49/145

W/46/125

all reps split equally

Rx goal

33:48

Actual

as Rx’d with partner

40:15

Me/partner

1000/1000

195/225

10,10,10,5/5,5,5

500/500

10,10,10,10,10/10,10,10,10,10

10,10,10/10,10

250/250

25,25/25,25

10,10,20,10/10,10,20,10

RIP Pvt. Bell

Rx’d Solo, 175# DL: 27:08

24:56 solo

Solo , full home version, 56:32

My scaling options:

Burpees KB Snatch (KB 8kg)

Thrusters (2 KB 12kg)

Kipping pull-ups

Get ups with NO wall ball.

Single player version with strict pull ups and dB thrusters instead of WB

29:12

1K row

50 BW DL 208.5#

25 thruster 95#

500m row

50 hand release push up

25 strict pull up

250m row

50 sit up

25 DB thruster 2x20# DBs

(whoops—noticed after posting I was supposed to do 50 DB thrusters, not 25. Oh well.)

DL: 7-8-8-8-8-7-4

Thruster: 10-9-6

HRPU: 10-8-8-8-10-6

Pull up: 5-5-4-4-4-3

Sit up: UB

DB thruster: 18-7

1,000-m row

50 deadlifts, 165# (3/4)

25 thrusters 65#

500-m row

50 hand-release push-ups

25 pull-ups

250-m row

50 sit-ups

50 wall-ball shots, 20#

37:18

with my friend Chris

Rx 37:44

Solo

RX

30:13

185 DL

Rx 31:24

with my Fiancée Brittney

RIP Martin Bell

Thank you CrossFit for sharing this hero’s story and workout.

M/45/185 RX solo 24:03

32:27 done alone, so cut everything in half with subs:

bike sub for row

185 for DL

40lb DB’s for thrusters

25lb DB PP for final WB’s.

This thing was brutal

Virtual with partner (Lills sc 160#/DB thrusters/trx row). Rx (195#/95#)...46:09

36:49

dl@135

thruster@65

28:40 alone

Rx, cut in half, strict pull-ups: 36:45.

M/30/5’11”/145

1200m run

50 bodyweight deadlifts 115#

25 thrusters (65#)

400m run

50 hand-release push-ups

25 pull-ups with a band

200m run

50 sit-ups

50 wall-ball shots (14#)

33:31

RIP

By myself: 21:30

1000m Row

50 DL (155lbs) 90% BW

25 Thrusters (65lbs)

500m Row

50 Hand Release Pushups

25 Pullups

250m Row

50 Abmat Situps

50 Medball Thrusters(20lbs)

For time, with a partner:

2,000-m row

100 bodyweight deadlifts @32.5/72.5kg

50 thrusters @25kg

1,000-m row

100 box push-ups/knee push-ups

50 jumping pull-ups /strict pull-ups

500-m row

100 sit-ups

100 air squats

in 36:40

32:03 RX;

solo version 92 kg DL and 43kg thrusters

I couldn’t finish the workout I did differently Instead

25 Burpee box steps over

15 hang Power clean

20 V-Up

10 one arm snatch 20

50 Russian twist *20 total; 30 minutes

25:20

RIP Martin

I did the at home version and scaled to incline push-ups and assisted pull ups.

Partnered up...54:40 185# DL, after the first row and DLs the rest was a breeze. I think it took nearly 30 min just for the first 2 moves. Ha!! Definitely a goodie.

With a partner

In honor of Martin

Wondering the entire time...would I be that brave?

Rx

70kg deadlifts

30kg thrusters

40:22

As rx’d, half reps but full meters rowing, 32:29.

Just your standard long, hard, grinding Hero WOD.  Deadlifts in sets of 10, 15-10 on the thrusters, 10’s and 5’s on the push-ups, 15-10 on the pull-ups.  25-15-10 on the sit-ups, 15-15-10-10 on the wall balls.  Row paces were 1:58 / 2:02 / 2:00.  I was hurting pretty bad after deads and thrusters, felt a little better after push-ups and pull-ups.

47m/5'10"/190

25:10 Rx - completed alone w/ 1/2 meters and reps

Deadlift at 200-lbs, situps unanchored

with gratitude

m/52/5'11"/200#

Did a 5 km run in the morning where, among other things, I thought about how I might do this one, given existing equipment and capacities. Came up with:

For time, solo:

100 DB SDLHP | 2x9,5 kg DB

50 DB deadlifts | 2x 14,5kg DB

25 DB thrusters | 2x9,5 kg DB

50 DB SDLHP | 2x9,5 kg DB

50 hand-release push-ups

25 inverted rows

25 DB SDLHP | 2x9,5 kg DB

50 AbMat sit-ups

50 wall-ball shots | 9 kg sandbag

SCORE: 32'47''. Splits: 5'38'' / 9'16'' / 12'05'' / 14'55'' / 20'36'' (those push-ups...) / 23'25'' / 25'00'' / 28'47'' / 32'47''

• Great WOD!
• Hope to do this one with a partner some time ("Limited Equipment" option might be useful, thanks for that 👍)
• Push-ups were the most difficult 🙄
• Thought about doing 100 deadlifts and 50 thrusters, to make it closer to Rx'd, but changed my mind before, fearing it might be too much. Good call, as it was grueling enough as it was. But endep up doing those extra 50 DL and 25 thrusters, for good measure.

RIP.

Solo Rx/subbed:

100 lateral jumps over barbell

50 bodyweight deadlifts (125#)

25 thrusters (65#)

50 lateral jumps 

50 hand-release push-ups

25 pull-ups

25 lateral jumps 

50 sit-ups

50 wall-ball shots 

28:49

M/49/5'9"/157

35:48

Rx as adjusted and solo:

4min elliptical

50 dl @165

25 thrusters @95

2min elliptical

50 hand release push ups

25 strict pull ups

1min elliptical

50 sit ups

50 get ups w/ 2×10# plates

good wod. get ups are awful. I'd much rather do wallballs

1 k run- 5:46

50 DL @ 95

25 thrusters @50

400 m run

50 H/R pushups

30 pullups- 10 ring rows, 10 strict, 10 lip

400 m run

50 situps

50 db thrusters with 15 #

3q

31:37

Rest easy Martin.

customized

1000m row

50 burpee snatch 1x50# DB

50 thruster 1x50# DB

500m row

50 hand release push up

25 pull up (strictish)

250m row

100 flutter kicks

50 DB get ups (1x20#)

38m32s

Lot's to like in this, thanks to the teams that put it together.

39:36

No partner

205 deads

75 thrusters

black band assist on pull ups.

no wall ball

Katarina& Zuzana/ butcher's gym

RX

33:58

100cal AB

100 DL (50/55kg)

50 Thruster (30kg)

50 cal AB

100 HR push UPS

50 pull UPS

25 cal AB

100 sit up

100 Wall ball

Very nice work out👍

Solo rep scheme and subbed running for rower

800m run

50 Deadlifts 185lbs (BW 175lbs)

25 thrusters 95lbs

400m run

50 hand release push-ups

25 pull-ups

200m run

50 sit-ups

50 wall balls. Subbed 20lb backpack toss

28:55

m/35/5’-10”/175lbs

34:32 w/my son

M/44/5'11/175lbs - 175lb DL, 95lb thruster, 20lb ball

M/14/5'7"/130lbs - 130lb DL, 60lb thruster, ring rows, 20lb ball

I was ahead of him so I picked up his last 250 row and helped him w/ sit ups & wall balls

M/55/6’1”/181

For time:

1000 m row (3:34)

50 deadlifts (185 lbs)

25 thrusters (95 lbs)

500 m row (1:45)

50 HRPU

25 strict pullups

250 m row (0:44)

50 abmat butterfly situps

50 wallballs (20 lb ball to 10’ target)

Rx (masked): 28:04

**after yesterday’s wod, this was a true slog, just tried to keep moving**

M/46/6'2"/185#

1000m row

50 DL's 62# DxKB

25 Thrusters 25# DB's

500m row

50 HR push ups

25 strict tactical pull-ups

250m row

50 situps

50 taters 44# KB

26:26

Single - half of Rx reps, with scales subs:

40/20/10 calories elliptical trainer for rows

50 DLs @ 152.5lbs (bodyweight)

25 Thrusters @ 67lbs

50 HRPUs, 25 kipped PUs

50 sit-ups, knees bent no butterfly no peg

50* dumbbell thrusters @ 2x16lbs DBs

27:51

*50 wall balls, not 25? Is that right? Rds1-2 are row/50/25.

Never felt good, end to end this was a slog.

Solo, cut all distances and reps in half. Running sub instead of rowing (no rower).

1000m run

X50 deadlifts w/ 190

X25 thrusters w/ 95

500m run

X50 hand release push ups (first time doing those and holy shit way more intense than push-ups)

X25 strict pull ups

250m run

X50 situps

X50 wall balls to 10' w/ 10lb ball (no 20#)

25:24

Really happy with how I was able to just keep moving during this workout. Wish I had the heavier wall ball to make it feel more official, but ill take it compared to yesterday!

For time

1,000-m row

50 deadlifts (135)

25 thrusters (35# DBs.)

500-m row

50 push-ups to abmat

25 pull-ups

250-m row

50 sit-ups

50 wall-ball shots (20 lb. 10’)

26:55

210124

Workout of the Day

19

Martin

For time,alone

1000-m row

50 bodyweight deadlifts 220 lbs

25 thrusters 95 lbs

500- m row

50 hand-release push-ups

25 pull-ups

250 m row

50 sit-ups

50 wall-ball shots 20 lbs

40:10

35/M/6’4”/263

37:10

*260 lbs on DL

row (3:54)

DL sets of 5 (12:27)

thrusters 15-10 (3:59)

row (1:59)

pushups 13-13-9-8-7 (6:07)

pullups 9-6-6-4 (3:54)

row (:59)

situps unbroken (2:45)

wallballs unbroken (2:16)

Subbed Ski for row same distances

29:51 185# dead’s / db thruster (50s)

done with John McArdle

32:02 - Solo Rx

39/F/135

34:11 solo, RX with a few equipment subs:

1200m run

50 deadlift @ 185# (over BW)

25 thrusters @ 95#

600m run

50 hand release pushups

25 strict pullups

300m run

50 situps

50 thrusters @ 45#

RIP Martin

Solo. Mens Rx'd weights (185# DL)

35:14

Awesome WOD. RIP Martin.

Solo (half reps)

Scaled DL (135-lb.) & Thrusters (75-lb.)

28:59

RX：33'48''.

https://youtu.be/R-juBRzRqaQ

1k row

50 deadlifts, 160lbs

25 thrusters, 30lb DBs

500m row

50 HR push-ups

25 pull-ups

250m row

50 hollow rock

50 wall balls, 8 ft target

22:51

M/34/5'7"/76kg

kb 20# entire workout/broken/equal # each arm

For 01:31:52.72, alone:

100 lateral jumps over a kb

50 burpee snatches

25 kb thrusters

50 lateral jumps over kb

50 hand-release push-ups

25 pull-ups

25 lateral jumps over a kb

50 sit-ups

50 kb get-ups

🥵😅😸

Single. Scaled to:

100 2x20#DBs SDHP

50 2x70#DBs deadlift (83%bw)

25 2x45#DBs thrusters

50 2x20#DBs SDHP

50 hand release pushups

25 strict pullups

25 2x20#DBs SDHP

50 situps

50 2x10#DBs thrusters

19:02

M/36/5'9"/190

Half reps

1/2 body weight DL, 95#

65# thrusters

Strict pulls ups

15# WBS

Time: 38:58

Good scale. DLs felt good. No vest.

In pair,

deadlift 90kg (200#)

time 33:35

RIP Martin

Completed Alone RX 200lb BW - 29:25

34:57

RIP Martin

M 46 / 5’9” / 160 lbs

WOD done as single (half of everything)

deadlifts 165lbs

thrusters 75 lbs

pull ups were strict

no wall ball so dumbell thrusters 20lbs 60 instead of 50 (half of 100 wall ball)

time 20:28

RX: 31:12, no partner

RIP Martin

Solo

Subbed/scaled as follows

1000m row

50 Bk Sqts @ 175#

25 thrusters @ 95# = 24:08

500m row

50 Hnd relse push ups

25 strict pulll ups = 35:39

250m row

50 abmat sit ups

50 wb 20#/9'

44:24 total time

m/50/175

*** For my notes, I did a scaled version of Linda yesterday, so I subbed BS for the DL

Rx Solo

90kg body weight

29.57

43 min 10 sec

Did with pair .

Very hard . 😀.

When started to do thrusters thougt gonna faint 😂 .

I liked a lot !

Champions Club Scaling Notes

RANT

Nothing to rant about

WHAT ABOUT THE MOVEMENTS

Row - monostructural movement at a medium distance, capable of sprinting or pacing

Deadlift - squatting with moderate weight, extra emphasis on midline stability

Thruster - jumping with medium weight and about as much range of motion as humanly possible

Push-ups - pushing at midrange with a little bit of extra ROM

Pull-ups - overhead pulling with skill (core-to-extremity)

Sit-up - changing orientation with an emphasis on global flexion

Wallball - squatting with an emphasis on loss of connection, upright torso, an odd object, and pushing with accuracy

MAIN DECISION

Typical hero workout style (aka, just finish) or scale it to accomplish something specific?

TECHNIQUE SCALE

Pick the row and two other movements and make a 20-minute AMRAP

CONSISTENCY SCALE

In the partner style, complete 3 stations at a time before rotating (i.e. row 1k, 50 deadlifts, 25 thrusters, then partner does the same)

INTENSITY SCALE

As listed, just sprint the rowing efforts

INJURY SCALE

Look at the technique scale, then pick movements you can do - not necessarily the specific ones listed in the workout, but ones that cover the themes listed in what about the movements.

MY STUFF

Didn't really leave myself enough time. I did 3 rounds of 400-m run, 15 bodyweight deadlifts, and 8 slow sit-ups.

GENERAL FEAR LEVEL: 7