Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.
Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans
♀ 45 lb. ♂ 65 lb.
Comments on 210213
86 Comments
4 + 20 RX (SOLO)
CFWUx2 10*45dl+1cj*2 10*95+1cj*2 10*135+1
3r
157cj
Did with 17 y.o. son Ian – I did rx’d plus 20# vest; he did 75# power cleans. We got 4 rounds + 3 calories.
Rows felt strong. Was able to suffer through the burpees – they were the worst, as predicted (especially with the vest). Had to do power cleans as singles, b/c I was afraid I would clip the vest with the bar on the way down. Ian did great, worked through the cleans in 2 sets each round.
#weightvestmonth
49m/5'10"/180
Solo
15 cal
10 burpee over rower
5 pwr clean (155#)
6 rounds
M/52/5'11"/175#
Thank you, Laura.
Solo RX 155lb 12'
15 cal
10 Burpees over
5 Power CLEAN
5Rounds
33 age/1,74cm/71kg
subbed:
15 pull-ups
10 burpees over dbs
5 PCs, 45# dbs
2 minute rest
4 1/3 rounds
4 R
myself and I
4rds solo (3min per round)
6+7 Rx
Solo; work to rest 1:1
Complete as many rounds as possible in 21 minutes of:
15-cal. row
10 burpees over the rower
5 power cleans
4 rounds + 21 reps
125lb power cleans
m/38/145/5’8”
M/25/5'8"/155lb
CrossFit AFK
5+32 - (Rx for me, partner used scaled weight. We rotated movements.)
For Laura
Rx goal:
5 rounds + 54 reps
Actual:
As rx’d
Solo
5 rounds
RIP Laura. Thank you for your service.
6+6 RX. Partner scaled weight
39M/5’9/175
34/5’10”/220
with David D
5 Rds + 23 cal
Thanks for the push!
Solo so rested like periods to work - as RX’d:
4 rounds + 15-cal row
42 / 6’0 / 195
Solo. Reps/Cals cut in half.
Work and rest were nearly equal.
5 rds + 3 Cals
135 lbs power clean.
7 rounds + 16 reps
Honored to do this workout.
Rest in peace Laura.
5 rounds + 8 power cleans with my wife
Champions Club Scaling Notes
RANT
Nothing to rant about
WHAT ABOUT THE MOVEMENTS
Row - monostructural movement that would be at the top end of what could be sustained for a sprint
Burpee - changing orientation with a little extra range of motion than usual and an accuracy component
Power clean - jumping/landing with a moderate weight
MAIN DECISION
High intensity and big rest or medium intensity and medium rest
TECHNIQUE SCALE
As is (lots of technique in this one), maybe cut the burpees to 15 or 10 and don't go over the rower. Ditch the partner.
CONSISTENCY SCALE
Partner 1: row/run
Partner 2: 7 burpees + max reps power cleans as close to rx weight as possible
INTENSITY SCALE
As is, switch after each round (maybe cut the burpees a bit)
INJURY SCALE
Either row or run should be fine. This pick one more exercise for max reps, then rest. Try 5 rounds total.
MY STUFF
Tried the consistency scale by myself. Used a few different versions.
GENERAL FEAR LEVEL: 7
Completed on 2/13
w/o partner 1/2 reps: 5rds+15cal+6
15 cal Row
10 Burpees over Rower
5 PCL (105lbs)
41yo/m/5’7”/150lbs
solo at 135lbs clean
6 full rounds
Rx 6+9
Rx’d 6 rounds + 4 burpees
*with my fiancée Brittney.
Performed on Feb. 13
21 minute Solo AMRAP of:
- 15 calorie row
- 10 burpees over bar
- 5 power cleans (115 lbs)
Result: 4 rounds + 26 reps; 238 cals, 149/174 avg/max heart rate
M/44/5'6"/134 lbs
Solo with half reps and 1:1 rest after each round. Regular burpees instead of over bar/erg due to lack of space.
6 rounds.
round times:
1:55/1:54/1:53/1:49/1:47/1:38
6 rds. Solo.
🇧🇪🇧🇪🇧🇪CrossFit Nalinnes🇧🇪🇧🇪🇧🇪
team of 3 2M/1F
30 cal row
21 Burpees
12 P. Cleans
RX. 7 rds +10 cal
RIP Laura
No partner today, 30rx/20 regular burpees/10 rx...3 + 11/-/-
M/40/6’5”/235
21 minutes AMRAP Rx
4rds + 30 cals
Thank you Laura..😢
partnered with 12 y.o. son H
Dad - Rx except 135# PC
H - 30 cal./20 std. burpees/35# PC
almost 4 rounds - dad had about 7 PC’s left.. we did ea. exercise separately..
Solo
15 cal row
10 burpees over the bar
5 DL 105#
5 rds
RIP Laura
Thank you for your service
Valentine’s Day workout with my hubby! He used to do CrossFit a few years ago.
scaled weight to 95#
4 rounds + 30cal row + 20 burpees + 4 power cleans
did it solo 30/20/10
3 rounds + 30 cal row + 5 burpees
RIP Laura
RIP Agent Scwartzenberger.
Partnered w/ my 9 y/o son.
Dad: Subbed 200m run for row (no rower), burpees over bar, 155# PCs. 5 rds completed.
Son: 200m run, regular burpees, 20# med ball PCs. 5 rds completed.
What a great honor and tribute to a hero, RIP Laura
Rx’d with my twin brother
6 rounds + 16calories
Male, 46 years, 155lbs, 5’9”
35/M/6’4”/258
3 rounds + 10 Cals (solo)
30 SDHP 20kg db
20 burpees over bar
10 cleans @ 60 kg
4 rounds @21:26
gave all I could at the end, wanted to finish the last round
RIP dear colleague
Did this on tomorrow's rest day.
4 rounds. 105# half reps. Rest same time as work time.
complete as many rounds as possible in 21 minutes of:
15-cal. row
10 burpees over the rower
5 power cleans
♂ 155 lb.
I cut the reps in half and rested for about the same amount of time I spent working
5Rounds plus 14 cal row
Solo, halved the reps. No rower, subbed with 15 KB swings w/ 1.5 pood. Bar facing burpees. Power cleans w/ 155lbs.
1 rep short of 8R. Damn.
With gratitude.
：5R+54.
https://youtu.be/4eEkK7FGg8E
4R rx
Solo RX 30-20-10
4 R
RX, 5 rounds + 9cal with Joanna
What a grievous loss, but the worthiest of causes, fair winds and following seas on the journey warrior!
Still rehabbing my knee. Feels way better today but decided not to push it too much. Continuing mobility and accessory work.
Adapted to 5 rounds of
15 cal row
10 burpees over rower
5 muscle cleans from ground at 95lb
Kept pace consistent. Around 16 mins.
Customized Laura Hero WOD
Solo (no rest)
30 cal row
20 normal burpee
10 power clean (2x 40lbs DB)
4 rounds plus 10 burpees
Thanks Laura and blessing to your family
The Lovato’s
5+59 (RX/MOD)
Our first partner WOD since having our Baby Boy! Rest In Peace Laura!
*RX for my Hubby, 95lb cleans for me after round 1*
5 + 15 RX.
found a partner. Peace Laura and your family.
5 rounds + 52 (30 cal/20 burpees/ 2 power cleans)
Completed with my 14 yo son.
Scaled his cleans to 61lbs, 155lbs for me.
Solo Rx : 5 Rd (15/10/5) + 2 cal row
Solo scale
subbed running for row
200m run
10 burpees over the bar
5 power cleans 135lbs. Used 155lbs for the first round then dropped to 135lbs
2 minute rest between rounds
5 rounds + 200m + 10 burpees
Solo
30 SDHP (45#)
10 over bar burpees
5 power cleans (65#)
(Rest as long as Rd btwn Rds)
5 Rds + 11 SDHP
(2:02/2:07/2:02/2:12/1:52)
Prayers going out to Laura’s family.
Myself
M/41/5'9"/212
My fiancé
F/34/5'5"/I know better than to put that down
Scaling: We did not jump over the rower and she did 95#. Not sure if this is considered scaling but we split each round, i.e., 15&15, 10&10, 5&5.
5 Rounds
Solo - No Rest
21 Minute AMRAP
15 Cal Row
10 Burpees Over Rower
5 Power Clean (155-lb.)
6 Rds + 14
Modified / scaled to:
Complete as many rounds as possible in 21 minutes of:
15 DB SDLHP | 2x9,5kg DB
10 burpees
5 DB power cleans | 2x9,5kg DB
SCORE: 8 rounds + 15 SDLHP
--
No rest between rounds.
Completed round 9, and another one for god measure.
Very nice and challenging WOD, even in this modified and scaled form.
7 km run in the morning.
RIP
Solo 21 min amrap
15 cal row
10 burpees over rower
5 cleans 155#
rest after each round for 2:15
5 rounds
3rnds single scale. 125# power cleans
21 Min AMRAP:
20 KB One-arm Snatch (10 each arm)
10 Burpee over barbell
5 Power Clean 105#
Rest ~1 min
7 rounds
2:08/2:14/2:03/2:06/1:59/1:54/1:50
Partner workout with Sheryl, on her first CF main site workout.
I scaled PCs to 115#; Sheryl did standard burpees and 75# DLs.
3 rounds + 11 burpees. Completed 4th round in 23:10.
Eternal thanks to Laura for her dedication to our country, and I’m pained by the sacrifice her family will live with forever.
Solo rounds of:
15 2x20#DBs SDHP
10 burpees over rolled mat
5 2x70#DBs power clean
9rounds +22
M/59
single 10:30 vs team 21:00
136 reps@ 95lbs
(wish I looked before I did it, how singles did the workout)
Solo RX: 7 rounds + 22 reps
Split w/ Jared
total reps 5 w/105lbs
Solo Round - Just AMRAP-ed it at 15-10-5 reps and no timed rest
7 rounds + 25 reps
with gratitude
m/52/5'11"/200#
RIP Laura
Solo
amrap 21 min
15 cal row
10 strict burpee
5 pwr cln @ 155#
5 rnds at 21:04
m/50/175
Solo-no rest 21 min AMRAP:
30 cal row
20 burpee over rower
10 PC (155)
3+56 (236 total reps)
Nice dude!
did the same, solo no rest Rx
4 Rounds + 14 cal
Scaled 15 cal row
5- burpees over rower
135 lbs power cleans
3+26
6+1 row cal, used 135 for PC. Done alone, cut reps in half, tried to do the rest thing but too hard to keep track so after the first round just treated it like a normal amrap.
Semper Fi and Thanks for your sacrifice Laura. God bless your family.
4 rounds + 51 (team of 2)
Those burpees after the row are dicey
Team with 15yo daughter
Split reps 60% / 40%, calories on elliptical trainer, burpees over 16" box, 105lbs / 62lbs bars
Rounds overlap, but next rounds starts only after previous round completed (all 60 reps)
(so she rested during my cals, I rested during her burpees/PCs)
4 rounds + 1.2 calories
ME = 73.2 cal / 48 burpees / 24 PCs
HER = 48 cal / 32 burpees / 16 PCs
M/55/6’1”/180
”Laura”
21 min AMRAP:
15-cal row
10 rower-facing burpees over rower
5 power cleans (155 lbs)
Rx (solo) (masked): 7 rds + 15 cal
Did this one solo as prescribed.
I thought about doing the full rounds and resting 1-1 instead of splitting the reps.
I'd be lying if I said I split the reps because I thought about the intent of the work out. Honestly I thought it would be a bit easier and today I wasn't feeling it so easier seemed better... After a good warm up and some heavier power cleans I felt better, but still wasn't in the mood to sludge through 30 -20-10.
Fun story, splitting this isn't easier, its just more intensity in short burst. I feel significantly better now and I'm happy with the work out and score.
I finished 6 rounds.
1:44
1:36
2:20( I literally spent the entire rest time trying to math out when I had to start this round)
2:05
1:50
1:41(buzzer beater on the last clean)
This is a great work out, excited to do it with a partner next time.
Done with Eugenio
4 rounds and 27 cal
Done with Tatiana:
4 respecto + 27 cal
Solo
Scaled Power Cleans to 125# following video guidance - all rounds touch-and-go and unbroken.
5rds
As a father and one who serves, thank you for your service and sacrifice Laura. Rest in peace, and my most heartfelt condolences to the family.
Solo edition:
30 cal row
20 burpees
10 hang power clean, 95lbs
1:1 work to rest
3 rounds- 3:50, 3:40, 3:42
RX 6R
We are assuming 30-20-10 is total reps and we can split it up however one person at a time, but Wes says the reps prescribed are for each partner and not total: 30cal switch, 30cal etc. it also says solo cut the reps in half and rest 1:1, which makes more sense for the reps written being total with a partner. Can anyone clarify? Thanks!
Gary, the partner scheme is addressed in the video.
You split the reps. One person row 15, then next person rows 15, etc.