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
76 Comments
CFWUx2 10*45*2 10*95*2 10*135
15:08
151.5
9:53 Rx
@CP, subbed:
400m run
12 deadlifts, 45# dbs
21 box jumps, medium red box
16:16
14:57-me
13:20-Bray
No rower, so 50 SDHP
20 min:
70 cm box jump Over whit’n touch the box
October 29th, 2021; morning
wu: bike, scales and planks, pvc
skill: upload
wod: Christine (RX)*
3 rnds
500 m row
12 bw dl 82 kg (no dropping, no mixed grip)
21 box jumps 50 cm (step down)
12:05
post: row, stretch
* This was the second (plus heavy days) out of 83 cf main page workouts I could execute without scaling anything = party time.
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
11:17 @ 175 BW
M/44/6'3"/215
11:23@225
Prev: 11:01 @205 w/ 200lb bodyweight
Rx
9:54
subbed run for row: 10:48
10:51 Rx
M/28/6’1”/200lbs
M/35/6'/175#
11:25 Rx
Deo gratias
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
M/25/5'8"/155lb
CrossFit AFK
10:21 - Sc
(185lb deadlifts)
As RX’d:
17:55
42 / 6’0 / 195
RX, 185lb, 12:06
Row: 1:55/2:06/2:07
Deadlift: 6-3-3/6-3-3/6-6
9:51rx 205
Rx : 11’40 76,5kg
https://youtu.be/Jg4yD0TzEF0
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
10:40
Subbed 2:00 bike
Rx - 12:46 - 160lbs trapbar
16'23" Rx @ 205lbs
Rx, 195#...16:28
Rx’d @ 175#: 11:52
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!
M/42/140lb
RX - 11:05
42/M/185#
As rx'd
10:58
11:57 rx (205#)
12:56
135# DL
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
RX:10'53''. 75kg.
https://youtu.be/Yf5A5eRO7U4
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.
M 51/190/6’
Subbed 60 sdhp for the row with #45 kettlebell. DL @ #185.
10:32.
12:38
RX @175 and 24”
11:12 Rx
3rds
500m Row
12 BW DL (170lbs)
21 Box Jumps (20”)
54/F/GarageGym/Alabama
16:20
85# deadlift, NOT my body weight. LOL. I’m just coming back to Crossfit recently.
10” box
Male, 49 y/o
16:06
rx, pr
1:58 Pr
500 m Row
145 lb Deadlift
20” Box Jump
18:00
Rx+
Row 500m
Deadlift 225lbsx12
Box jump 24"**
10:00 flat
M/30s/225lbs
11:16
180lb body weight
15:44 Rx/subbed:
400m run, 125#(BW 124#), 20”
Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
12:27 at 170lbs.
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
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
11:29 RX
Scaled to 3 rounds of:
50 2x20#DBs SDHP
14 2x70#DBs DL
21 alternating step ups/ box jumps
8:20
11:58 @155 DL (body weight 180)
11:47 Rx’d
10:17 Rx
165 lb DLs
200m run for row
185 DL
15 BJ 24”
11:41
Just coming off a stomach bug, so took it easy today.
10:59 Rx'd (205-lbs)
m/53/5'11"/204#
Great work!
15:29 BW 175
11/26/20 17:33
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
15:05 using 106# KB for DL
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
Nice Jim--still fast.
totally in my wheelhouse RX M54 185# 11:38
400m runs subbed for rowing
BW = 152.5
11:41
Too slow on runs. Is this ageism???
M/46/6'2"/180#
Rx'd
11:48...compare to was with same weight in 12:57
Impressive…some 8 years older, and still improving.
Nice work Stacey
10:28
subbed 400m run for row
m/36/180lbs
10:25 at 185bw
subbed 400m run for row
Not bad
Intermediate Option:
3 rounds for time of: 19:08
500-m row
12 deadlifts
21 box jumps, 20-in. Box
♂ 155 lb.
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
Beginner, 13:13.26. Should have tried intermediate.
8:08
subbed 400 m run for row.
39/m/165
Wow. Smokin’ fast.
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.
☆CFHIM 12:36
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