CrossFit | 210908
Wednesday

210908

Workout of the Day

69

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box

Post time to comments.

Compare to 130902.


Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box

♀ 105 lb. ♂ 155 lb.

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box

♀ 55 lb. ♂ 75 lb.

Comments on 210908

70 Comments

Comment thread URL copied!
Jeff Chalfant
September 29th, 2021 at 9:46 pm
Commented on: 210908

10:05 as rx’d -rows at 1:54-1:56-1:59, unbroken dead’s and 1 break on box jumps round 2.



180lb/42y/176cm

Comment URL copied!
Nate Gordon
September 24th, 2021 at 5:07 pm
Commented on: 210908

11:17 @ 175 BW

(edited)
Comment URL copied!
Benjamin Schill
September 24th, 2021 at 12:46 am
Commented on: 210908

M/44/6'3"/215

11:23@225


Prev: 11:01 @205 w/ 200lb bodyweight

Comment URL copied!
Mario Cruz
September 22nd, 2021 at 11:00 pm
Commented on: 210908

Rx


9:54

Comment URL copied!
Morgan Greene
September 21st, 2021 at 8:43 pm
Commented on: 210908

subbed run for row: 10:48

Comment URL copied!
Brett Eckles
September 21st, 2021 at 11:44 am
Commented on: 210908

10:51 Rx


M/28/6’1”/200lbs

Comment URL copied!
Ralph Keeley
September 17th, 2021 at 4:41 am
Commented on: 210908

M/35/6'/175#


11:25 Rx


Deo gratias

Comment URL copied!
Leonel Manzilla
September 17th, 2021 at 3:38 am
Commented on: 210908

Male 23y 175cm 83kg


RX with 185lb


Cheap rower with no meters counter so

2:30 min (7:30 min total, 39.0cal)


12 185lb dl

21 20 inch box jumps


11:45

Comment URL copied!
Jeffrey Howard
September 13th, 2021 at 9:08 pm
Commented on: 210908

M/25/5'8"/155lb

CrossFit AFK


10:21 - Sc


(185lb deadlifts)

Comment URL copied!
Dan Morris
September 13th, 2021 at 5:56 pm
Commented on: 210908

As RX’d:


17:55


42 / 6’0 / 195

Comment URL copied!
Chin-Sheng Chou
September 13th, 2021 at 2:44 am
Commented on: 210908

RX, 185lb, 12:06

Row: 1:55/2:06/2:07

Deadlift: 6-3-3/6-3-3/6-6

Comment URL copied!
Matt Jones
September 12th, 2021 at 9:12 pm
Commented on: 210908

9:51rx 205

Comment URL copied!
Damien Leroux
September 12th, 2021 at 7:43 pm
Commented on: 210908

Rx : 11’40 76,5kg


https://youtu.be/Jg4yD0TzEF0

Comment URL copied!
Greg Fairbanks
September 11th, 2021 at 5:02 pm
Commented on: 210908

3 rds

1st rd- 50 sdhp 35# kb, 2nd rd- 30 knee pushups, 20 sdhp, 3rd rd- 50 knee pushups

12 DL 145#

21 step ups, 2nd garage stair


15:46

Comment URL copied!
Brian Louchis
September 10th, 2021 at 8:03 pm
Commented on: 210908

10:40

Subbed 2:00 bike

Comment URL copied!
John Clarke
September 10th, 2021 at 1:35 pm
Commented on: 210908

Rx - 12:46 - 160lbs trapbar

Comment URL copied!
Albert Kombe
September 10th, 2021 at 1:12 am
Commented on: 210908

16'23" Rx @ 205lbs

Comment URL copied!
Christian Simpson
September 10th, 2021 at 12:55 am
Commented on: 210908

Rx, 195#...16:28

Comment URL copied!
Coastie Nick
September 9th, 2021 at 7:55 pm
Commented on: 210908

Rx’d @ 175#: 11:52

Comment URL copied!
Lincoln Kerger
September 9th, 2021 at 6:48 pm
Commented on: 210908

Rx'd (185# BW)

15:00'ish I think. Forgot the time mark when I got started.


Rows were 1:42, 1:45, and 1:47. DLs and BJs unbroken (but slow for these). Took a little long in the transitions due to distance between equipment. Another burner, classic CF!

Comment URL copied!
Adam Pequignot
September 9th, 2021 at 6:20 pm
Commented on: 210908

M/42/140lb


RX - 11:05

Comment URL copied!
Matt Boyd
September 9th, 2021 at 5:05 pm
Commented on: 210908

42/M/185#


As rx'd


10:58

Comment URL copied!
Luke Rodina
September 9th, 2021 at 11:07 am
Commented on: 210908


(edited)
Comment URL copied!
Hank McKibban
September 9th, 2021 at 10:49 am
Commented on: 210908

11:57 rx (205#)

Comment URL copied!
Matthew Letarte
September 9th, 2021 at 10:45 am
Commented on: 210908

12:56

135# DL

Comment URL copied!
Felipe Camargo de Freitas
September 9th, 2021 at 9:11 am
Commented on: 210908

Fiz como Team WOD:


Em Duplas


18’ For Time:


600m Run (somente um corre por vez, 200m por vez)

20 Plate DeadLift , partner plank hold

20 burpees sync

Comment URL copied!
QiHui Xing
September 9th, 2021 at 8:03 am
Commented on: 210908
(edited)
Comment URL copied!
Steven Thunander
September 9th, 2021 at 2:45 am
Commented on: 210908

Globo scale: sorry for the late post. Anyway most gyms have the equipment. Subs are rowing sub 400m run, 22 cal assault/echo bike, or 15 burpees and 15 sdhp 35/45lb bb or 35/53lb kb. Deadlifts sub 12 deadlifts with .75 bodyweight for both dumbbells added together, or 18 deadlifts 35/50lb dumbbells. Box jumps sub bench jumps, jump overs an object, or squat jump touches.


Bodyweight/equipmentless sub 400m run, 30 supermans, 21 squat jumps.

Comment URL copied!
Mike Munsee
September 9th, 2021 at 2:23 am
Commented on: 210908

M 51/190/6’

Subbed 60 sdhp for the row with #45 kettlebell. DL @ #185.

10:32.

Comment URL copied!
Deaglan McDade
September 9th, 2021 at 2:21 am
Commented on: 210908

12:38

RX @175 and 24”

Comment URL copied!
Troy Bruun
September 9th, 2021 at 1:17 am
Commented on: 210908

11:12 Rx


3rds


500m Row

12 BW DL (170lbs)

21 Box Jumps (20”)

Comment URL copied!
Carol Marks
September 8th, 2021 at 11:44 pm
Commented on: 210908

54/F/GarageGym/Alabama


16:20


85# deadlift, NOT my body weight. LOL. I’m just coming back to Crossfit recently.


10” box

Comment URL copied!
kevin robinson
September 8th, 2021 at 11:30 pm
Commented on: 210908

Male, 49 y/o


16:06


rx, pr


1:58 Pr

Comment URL copied!
Melissa Kim
September 8th, 2021 at 10:55 pm
Commented on: 210908

500 m Row

145 lb Deadlift

20” Box Jump

18:00

Comment URL copied!
Sam K
September 8th, 2021 at 10:12 pm
Commented on: 210908

Rx+

Row 500m

Deadlift 225lbsx12

Box jump 24"**


10:00 flat


M/30s/225lbs

Comment URL copied!
Steve Day
September 8th, 2021 at 9:42 pm
Commented on: 210908

11:16


180lb body weight

Comment URL copied!
Nicole Deaver
September 8th, 2021 at 9:40 pm
Commented on: 210908

15:44 Rx/subbed:

400m run, 125#(BW 124#), 20”

Comment URL copied!
Christopher Voght
September 8th, 2021 at 9:31 pm
Commented on: 210908

Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box


12:27 at 170lbs.

Comment URL copied!
Antonio Alves
September 8th, 2021 at 9:04 pm
Commented on: 210908

Modified:

--

3 rounds for time of:

50 DB SDLHP w/ 2x 9,5 kg DB

24 DB deadlifts with 2x 14,5 kg DB

21 box jumps, 16-in. box

SCORE: 17'05''

--

Nice WOD. Only light DB available, so doubled the deadlifts.

5 km run in the early morning

Comment URL copied!
YooSik Kim
September 8th, 2021 at 9:03 pm
Commented on: 210908

MayTiger V2

5rounds for time of:

5 strict pull-ups

5 strict ring-dips

10 pistol alt.


and then 


5rounds for time of

10 One-arm dumbbell snatches alt. 22.5kg

5 Dumbbell’s thrusters 

-11:25

Comment URL copied!
Tyler Crissinger
September 8th, 2021 at 8:38 pm
Commented on: 210908

11:29 RX

Comment URL copied!
Joe Conradi
September 8th, 2021 at 8:15 pm
Commented on: 210908

Scaled to 3 rounds of:


50 2x20#DBs SDHP

14 2x70#DBs DL

21 alternating step ups/ box jumps


8:20

Comment URL copied!
Andrew Appleton
September 8th, 2021 at 7:04 pm
Commented on: 210908

11:58 @155 DL (body weight 180)

Comment URL copied!
Dan Kremer
September 8th, 2021 at 6:52 pm
Commented on: 210908

11:47 Rx’d

Comment URL copied!
Dave DeCoste
September 8th, 2021 at 5:36 pm
Commented on: 210908

10:17 Rx

165 lb DLs

Comment URL copied!
Az Native
September 8th, 2021 at 5:35 pm
Commented on: 210908

200m run for row

185 DL

15 BJ 24”

11:41

Just coming off a stomach bug, so took it easy today.

Comment URL copied!
Charlie Pokorny
September 8th, 2021 at 5:15 pm
Commented on: 210908

10:59 Rx'd (205-lbs)

m/53/5'11"/204#

Comment URL copied!
Adam Pequignot
September 9th, 2021 at 6:22 pm

Great work!

Comment URL copied!
Jonathan Elmore
September 8th, 2021 at 4:32 pm
Commented on: 210908

15:29 BW 175

11/26/20 17:33

(edited)
Comment URL copied!
Michael Newton
September 8th, 2021 at 4:28 pm
Commented on: 210908

Worked out with a friend. Did the workout, but did it I go, you go, 1 full round at a time. Didn’t time it, but it hurt. 200# on the bar


remember doing this back in 2014 at my box in Oregon, and did it Rx in sub 9 or 10. Remember rowing 1:45/1:50 back then. Weighed 25# less then. Life changes

Comment URL copied!
Connor Galloway
September 8th, 2021 at 4:20 pm
Commented on: 210908

15:05 using 106# KB for DL

Comment URL copied!
Jim Rix
September 8th, 2021 at 3:47 pm
Commented on: 210908

15:09 rx


130902: 13:53


Last time, all rows sub 1:58. This time only row 1. Super, classic CF workout.


58/5’8”/155

Comment URL copied!
Mike Andridge
September 8th, 2021 at 3:57 pm

Nice Jim--still fast.

Comment URL copied!
Thomas Neilson
September 8th, 2021 at 2:41 pm
Commented on: Workout Demo

totally in my wheelhouse RX M54 185# 11:38

Comment URL copied!
Michael Arko
September 8th, 2021 at 1:18 pm
Commented on: 210908

400m runs subbed for rowing

BW = 152.5

11:41


Too slow on runs. Is this ageism???

Comment URL copied!
Stacey Thompkins
September 8th, 2021 at 1:09 pm
Commented on: 210908

M/46/6'2"/180#


Rx'd

11:48...compare to was with same weight in 12:57

Comment URL copied!
Jim Rix
September 8th, 2021 at 3:50 pm

Impressive…some 8 years older, and still improving.

Comment URL copied!
Mike Andridge
September 8th, 2021 at 3:56 pm

Nice work Stacey

Comment URL copied!
Randy Crooker
September 8th, 2021 at 12:47 pm
Commented on: 210908

10:28

subbed 400m run for row

m/36/180lbs

Comment URL copied!
Jeffrey Mizrahi
September 8th, 2021 at 1:27 pm


Comment URL copied!
Matthew Moran
September 8th, 2021 at 12:32 pm
Commented on: 210908

10:25 at 185bw

subbed 400m run for row

(edited)
Comment URL copied!
Jeffrey Mizrahi
September 8th, 2021 at 1:28 pm

Not bad

Comment URL copied!
Charles Meyers
September 8th, 2021 at 12:25 pm
Commented on: 210908

Intermediate Option:

3 rounds for time of: 19:08

500-m row

12 deadlifts

21 box jumps, 20-in. Box

♂ 155 lb.

(edited)
Comment URL copied!
Mike Andridge
September 8th, 2021 at 10:58 am
Commented on: 210908

Christine

scaled to

3 rnds

500m row

12 DL @ BW=175#

21 step ups to 20" box

18:19

m/51/175

compare to

3 rnds

50 sdhp

12 dl @ 175#

21 step up to 20" box

17:45


Comment URL copied!
Jeffery Powell
September 8th, 2021 at 10:52 am
Commented on: 210908

Beginner, 13:13.26. Should have tried intermediate.

Comment URL copied!
Luke Rodina
September 8th, 2021 at 10:31 am
Commented on: 210908

8:08

subbed 400 m run for row.

39/m/165

Comment URL copied!
Jim Rix
September 8th, 2021 at 3:48 pm

Wow. Smokin’ fast.

Comment URL copied!
James Gentile
September 8th, 2021 at 10:15 am
Commented on: 210908

Subbed 500m run for the row. Otherwise as RXd @ 185lbs.


11:03


Was trying to finish at 10 even, but the last "run" was more of a jog. Completed after 9/7's shoulder presses.

Comment URL copied!
Kyungtaek Kang
September 8th, 2021 at 1:57 am
Commented on: 210908

☆CFHIM 12:36

Comment URL copied!
Chris Sinagoga
September 8th, 2021 at 1:06 am
Commented on: 210908

Champions Club Scaling Notes


RANT

When doing box jumps you can emphasize either the static jump (step-downs) or elasticity (touch-and-go). With has their own purpose but no matter which one you do, jumping with your feet together on the takeoff, in the air, and on the landing is a technique Carl Paoli made popular called "blocking movement" and is really beneficial here. Feet together jumping automatically keeps our feet straight and prevents our knees from caving, and if done over and over and over for years will develop a habit of jumping and landing with good position. So whatever style you use today, I think keeping your feet together will set up for good things down the line.


WORKOUT THEMES

A spin off a classic benchmark workout (Helen). Monostructural, gymnastics, and weightlifting. Speed and intensity are the main themes here.


MAIN DECISION

Do I want to go to "that place" today or am I okay with getting a 7 or an 8 out of this one?


TECHNIQUE SCALE

5 rounds

500-m run/400-m run

21 deadlifts (light weight, should be unbroken)

21 box jumps (touch-and-go, low height)


CONSISTENCY SCALE

1 round, mush everything together.


INTENSITY SCALE

Make sure weight/height is something you can do unbroken, then sprint the row


INJURY SCALE

Upper-body - run 400m for row, 21 hip extensions sub for deadlift, or even one-arm goblet squat

Lower-body - (assuming you can't do a row/bike) - 5 rounds of 12 strict toes to bar, 12 strict push-ups


MY STUFF

Made up strict press and also did two hill sprints with Carvin and the Backos boys. I'll circle around to this one.


GENERAL FEAR LEVEL: 9

Comment URL copied!