CrossFit | 220110
Monday

220110

Workout of the Day

35

3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters

Post time to comments.
​​Compare to 121102.


Scaling:
Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters

Comments on 220110

35 Comments

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Manchild Manchild
January 16th, 2022 at 4:39 pm
Commented on: 220110

subbed 15 pull-ups for row


18:19

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John Clarke
January 16th, 2022 at 2:35 pm
Commented on: 220110

17:43

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Nate Gordon
January 15th, 2022 at 8:21 pm
Commented on: 220110

18:59 runs on treadmill

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Tassio De Souza
January 15th, 2022 at 2:28 pm
Commented on: 220110

23:30" RX

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Steve Day
January 14th, 2022 at 8:45 pm
Commented on: 220110

16:50

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Az Native
January 14th, 2022 at 4:38 pm
Commented on: 220110

20:35, slower than I planned.

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Brian Louchis
January 13th, 2022 at 9:18 pm
Commented on: 220110

15:56

2:00 bike @ 80 rpm

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Jon Friedland
January 13th, 2022 at 5:41 pm
Commented on: 220110

PR PR PR PR PR at 53yo!!!!


1/13/22 - 18.46. Yeah. Pretty quick transitions with erg mat and treadmill all within 6 feet.


11/6/12 - 19.23. Lost at least 30 seconds with cough that I'm burying now.


8/10/09 - 21.29. 3rd workout back after 2 month hamstring hiatus.


4/17/09 - 19.04 - could have done better. Ran 5k yesterday. Go Zone.


2/25/09 - 21.51. Ouch. Need 2 rest days.



JonNYC

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Lincoln Kerger
January 13th, 2022 at 12:38 am
Commented on: 220110

Made this one up 220112

Rx 20:05


I'm feeling so de-conditioned and sluggish between recovering from illness and still rebuilding from back injury. Rows were around 1:47, runs weren't too much faster and burpees were at a steady pace, but transitions were so slow today.

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Coastie Nick
January 11th, 2022 at 11:52 pm
Commented on: 220110

Rx’d: 19:05

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Dave DeCoste
January 11th, 2022 at 7:10 pm
Commented on: 220110

16:02 Rx

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Randy Long
January 11th, 2022 at 4:09 pm
Commented on: 220110

Rx on Trueform Runner. So 15-20% slower running pace than outside.


19:56

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James Gentile
January 11th, 2022 at 2:09 am
Commented on: 220110

As RXd (runs on treadmill) at the Y. Completed after 220109.


20:21.


Steady 2 mins on the rows, little less on the runs. Transitions were slow. Thought I was going to barf at the end.

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Adam Kallio
January 11th, 2022 at 12:32 am
Commented on: 220110

17:15 RX

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Mike Munsee
January 11th, 2022 at 12:14 am
Commented on: 220110

M 51/195/6’

Subbed 60 sdhps with a #50 kettlebell for the row.

17:14.

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Christian Palomino
January 11th, 2022 at 12:09 am
Commented on: 220110

Rx 17:01

Esta muy bueno !!!! El aire me faltaba en la remo

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Antonio Alves
January 10th, 2022 at 10:30 pm
Commented on: 220110

Modified:

--

3 rounds for time of:

50 DB SDLHP 2x 9,5 KG DB

21 burpees

400 m run

SCORE: 22:49

--

Slow & sluggish. Almost no time to warm-up, so 1st round was basically for that.

Still, fun WOD.

(edited)
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Sam K
January 10th, 2022 at 10:26 pm
Commented on: 220110

Rx

16:04


Treadmill @ 1%

M/30s/225lbs


Son:

3x

400m Row

18 Burpees

400m Run

19:18

Teen/160lbs

(edited)
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Fabian Delaflor
January 10th, 2022 at 9:48 pm
Commented on: 220110

3 rds of:

50 SDHP 2(#15 dbs)

21 burpees

400 m run

20:30

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Charlie Pokorny
January 10th, 2022 at 9:07 pm
Commented on: 220110

17:40 Rx'd

m/53/5'11"/189#

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David Whiteman
January 10th, 2022 at 5:46 pm
Commented on: 220110

M48/5'7"/168#


21:25 Rx

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Mja 204
January 10th, 2022 at 5:16 pm
Commented on: 220110

M / 37 / 86.7kg

Subbed rower for 25cal Assault Bik (Stupid Painful Idea)

25 cal assault bike (1:10s / 1:40s / 2:10s)

21 Burpees broken (6 / 5 / 5 / 5) for all

20 x 20m shuttles

19:09

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Jonathan Elmore
January 10th, 2022 at 4:19 pm
Commented on: 220110

18:53 I strapped my rower vertically to my squat rack to make a ski erg. So time was slower just under 2:10 per round. Used echo bike due to weather .75 miles per.

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Chris Sinagoga
January 10th, 2022 at 5:53 pm

I have never heard of that before... that is honestly genius!

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Charlie Pokorny
January 10th, 2022 at 9:08 pm

Awesome!

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Jonathan Elmore
January 11th, 2022 at 12:30 am


(edited)
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Michael Arko
January 10th, 2022 at 2:38 pm
Commented on: 220110

Rx 21:40

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Charles Meyers
January 10th, 2022 at 2:22 pm
Commented on: 220110

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

15:23

(edited)
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Randy Crooker
January 10th, 2022 at 1:44 pm
Commented on: 220110

Sub

50 SDHP for row

Burpees and run Rx


16:56

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Mike Andridge
January 10th, 2022 at 12:03 pm
Commented on: 220110

Subbed

4 rnds

500m row

21 burpees

21:25

m/51/175

Rows and burpees right in front of my

little garage heater and still couldn't feel my feet or hands.....

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Daniel Robinson
January 10th, 2022 at 11:35 am
Commented on: 220110

Rx 20:40

(edited)
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Stacey Thompkins
January 10th, 2022 at 10:36 am
Commented on: 220110

M/47/6'2"/180#


Rx'd

17:34

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QiHui Xing
January 10th, 2022 at 9:42 am
Commented on: 220110

RX:17'20''.(burpee over rower)

https://youtu.be/Cw6wwAjMZLk

(edited)
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JASON H
January 10th, 2022 at 7:01 am
Commented on: 220110

2x rnd

35x 15kg high Sumo pull

12 burpees

50 sec run

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Chris Sinagoga
January 10th, 2022 at 1:11 am
Commented on: 220110

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Light weight and medium duration, Just a Workout, stamina acts as a separator for this being a heavy breather and a muscle-burner.


ASSUMED

I don't always use running as a sub for rowing.


MAIN DECISION

Scale to keep in the medium time domain, or just finish the workout as listed?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Pick either the run or the row

12 burpees


CONSISTENCY SCALE

For time:

Row 1500 meters

63 burpees

Run 1200 meters


INTENSITY SCALE

Same as consistency scale, but you can divide up the reps/rounds in whatever way to keep the highest intensity


MY STUFF

Did more of an aerobic/recovery thing today. 3 rounds of: bike/push-up/farmers walk. Stretched it out to last around 40 minutes


GENERAL FEAR LEVEL: 7

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