Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box
Post time to comments.
Compare to 210908.
Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load 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 221117
81 Comments
CFWUx2 10*45/95/135*2
17:55
151.5 lb dl
11:07 Rx Previous: 11:32
(175lbs)
GWU: 2x 1min Row/:30 JJs/:30 KBS
SPWU: Box Jumps: Broad Jumps/Pract Box Jumps
DL: pvc/^ Wod weight
Cool Down: 400m Walk
11:45 RX
M/40/5’9”/195#
M/27/5'8"/170lb
CrossFit AFK
9:44 - Rx (Box jumps felt good today)
9min18
Rx
Rx 9:45
165lb
10:00 as rx’d at 185lb deadlift. I might be a little lighter than that but whatever. PR by 5 seconds. Fell off in the rows a bit 1:54/1:58/1:58 but basically unbroken and rebounding except for accidental breaks for balance on round 2 and 3 of box jumps.
Did after 221118 as a “warmup”
Modified:
--
3 rounds for time of:
50 Db SDLHP @ 2x 7,5 kg DB
24 DB deadlifts @ 2x 12,5 kg DB
20 weighted lunges @ 2x 7,5 kg DB
> 17'43''
--
Peace.
Gym turkey day 22
3 rnds
250m row
12 x 175# dl
21x 20” box stepups
12:37
Hr 150 at end
11.24. 22
3 rnds
250m row
12 x 175# dl
21x 20” box stepups
12:37
Hr 150 at end
AFI shirt throwback too
M/36/6’/175#
11:00 Rx
(DLs unbroken, all box jumps performed with step down)
Deo gratias
10:28 Rx (24” box, slightly Rx+)
m/43/155
500 m row
17:53 @225
24in Box jump
M/51/195/5’11”
11:09 RX. 27sec faster than 2017. 1:50/1:56/1:56 on row. 7/5 DL. Jump/step down.
13:00
10:37 rx
Heartbuster!!!
M/53/175#/5'11"
Kind of late, been on a busy schedule and decided to got after it today on a Sunday.
Did some barbell work beforehand
rx in 14:22. nice one
11:59 rx’d
10:09 rx (205#)
18:06
3 rds
500 m row
12 DL @ 155 lbs
18 box jump @ 24 in
Beginner modified:
40 SDHP, 26# kettlebell
9 deadlifts, 53# kettlebell
15 box step ups
11:11:17
===========
F/50yo/5’7”/115#
9:42 with 185lb on the barbell
M/29/6’1”/200lbs
12:28 Rx
210908 12:27 Rx
Wow .. this was a doozy
Didn't have a rower so I subbed [1 SDHP @45 LBS =10 M ]
50 SDHP
155 LBS DEADLIFT
18" box 📦
Approx 14 minutes
10:25 compared to 11:17
175# BW
10’50 …
48 sec de moins que l’année dernière …
3rds of
500m row
12 dl @95lbs
21 step ups
12:12
14:15 rx 175#
50 kg under 20 minutes
rowing average 2:05 per 500m stretch
checked the box only no standing
RXd. @ 195lbs
11:48.
220908 - 11:03 @ 185 lbs and subbed running for rowing.
Rx 16:35
Rx 11:11
14:37 Rx
After round 1 I felt like I had the posterior chain of a newborn baby
10:43 RX
14:39 using 185
Rx+
@24" box and 225lbs
9:30
Son(15)
13:30
Rx
@20" box and 175lbs
Completed Intermediate in 13:50. I nailed it!
Beginner 4th workout ever:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in box
135 lbs
11:49
3rds: 11:32
500m Row
12 BW DL (175lbs)
21 Box Jumps (20”)
3 RFT
500m row
12 DL 135
21 BSU 20”
12:34
M/48/6'2"/180#
Rx'd
11:45...fighting through upper respiratory funk heart and lungs hurt this was three seconds faster than compare to with same weight
Intermediate
14:19
3RFT
500m row
12 DL 185#
21 Tuck Jump
12:24
Subbed tuck jumps for box jumps because no box or suitable platform. Haven't weighed myself in a while so used the same weight as last time. Reps unbroken. Transitions better this time though still too slow. Row - 1:44, 1:47, 1:47 (drag 6)
Compare to 210908: Same except box jumps. 15:00 something I think (didn't check time before I started)
11:51, 160lbs trapbar deadlifts
Compare to - 12:46
Rx’d: 11:18 @ 170# DL (BW)
210908: 11:52 @ 175# DL (BW)
Nice work!
Scaled:
3 RFT:
500m Row
12 - 135 lb deadlift
21 Box Jumps 20 in
Time: 13:51
“Fat Christine”
3 rounds for time of:
500-m row
12 deadlifts, 1.25x bodyweight (225#)
21 box jumps, 24-in box
As rx’d, 12:38.
Was quite a bit slower than normal Christine, but part of that is I did step downs for the box jumps. Box jumps were definitely the worst, but deads were tough too – broke rounds 2 and 3 at 6-6. Christine is so additive – everything hits the hips and lower back.
49m/5'10"/180
That is beastly Mel! I hear you on the box jumps, and I typically slow my pace down for tuck jumps when I have to sub them to simulate the extra time it takes for those step downs.
13:10 185#, 18" box
11:08
https://youtu.be/LHixReQBsK4
9/8/21: Rx, 195#...16:28
Today: Rx 195#...13:19
Rx- 175-BW
Time 16:24
14:50
bw 205
Subbed 50 KB swings for the row
11.07
Scaled to:
2 x 50lb dumbbells for deadlifts
10:48
BW is 200lb and I put 185lb on the bar. Finished about 12:30.
I lost time on transitions and on box jumps in rounds two and three. Was unbroken but just wasn't cycling quickly. row times were 1:55, 2:00, 2:03. Not really sure where I would make up several minutes on this workout, except to just cycle faster on everything. If I did this again tomorrow I would probably push for a 1:50 row and faster transitions. That alone would give me back a whole :60.
Christine is always slower than you think. Having said that, I think the way to make up time is to move through deads and box jumps with purpose, as quickly as technique and meeting the standards will allow. Shaving 5-10 seconds off your row is a recipe for spending 2x that time bent over gasping because you're too gassed to pick up the bar. My $0.02.
Ditto to what Mel said, as I probably pushed the rows a little bit harder today which had me a little slower to start the DLs and jumps. However, striving to keep bringing your row times down is never a bad thing.
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box
Don’t have rower, so subbed SDHP and did 20 each round
14:25
13:23 #170 Rows: 1:41, 1:48, 1:51 BW 168lbs.
Wife 16:10 # 65 .5 mile Rogue, 12’’ box BW 84lbs.
210908 15:29 BW 175
201126 17:33
15:01 rx
210908: 15:09
130902: 13:53
Good to see Kevin Ogar giving adaptive tips on the “compare to” page.
60/5’8”/155
Rx (~155)
14:46
What a mess. Very poor sleep last night turned into utter failure today.
You got it done!
Wow, how times have changed.
Me and wifey I go you go format. Only one Rower and box.
Wifey - 16:05
Me - 15:11
rx barbell 185#
12:38. Goal was sub 10. Way underestimated this one
RX'ish???
used a trap bar for DL's @ 175# Wish I bought a trap bar years ago.....
step ups
14:55
m/52/175
compare 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
Fantastic improvement! Almost 3 min faster than 9 years ago!
M/35y-o/75kg
Rx
9:37
Super fast, nicely done!
M/175/41
Boots and Utilities
RX 10:14
That is so fast. holy crap
Crushed it!
Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in box
135 lbs
11:47
Champions Club Scaling Notes
RANT
It is really incredible how much different a workout is when you don't... you know... try hard. I checked the box with today's workout and it ended up being a 4 or 5ish for me; so what did I need to do to get a better workout feel? Add weight to deadlifts? Make the box jump higher? Run further? Add a few extra rounds? Nope... just do the thing in 7 minutes. That, I think, is the thing I constantly find most impressive about the original CrossFit prescription. Minimum effective dose done at a high intensity makes for some humbling fitness.
WORKOUT THEMES
A variation of another benchmark. Monostructural, weightlifting, gymnastics. Jumping, squatting with an emphasis on pushing and midline, proportioned to your build/bodyweight.
SHORT MEDIUM LONG
LIGHT
x
MEDIUM
HEAVY
STAMINA SCALE
All rounds mushed into 1
ENDURANCE SCALE
Do each individual round for time, rest however long the round took
COORDINATION SCALE
5 rounds (much slower)
Row 250-500m
21 deadlifts (light weight)
21 box jumps (step-down/feet together)
MY STUFF
8:55, used 135 instead of 170, checked the box
GENERAL FEAR LEVEL: 8
Chris I went basically unbroken with 2 min rows and was 12:30. What in the world is taking me TWICE as long as you?
I also forgot to mention I did 400m runs instead of rowing, so that helped my time. Plus my bodyweight is 170, so I scaled there. Also I don't really stand all the way up on box jumps, so I'm sure you add all that together and you'd shave some time off your workout.
You really gotta change that standard for box jumps bro! How would 'Chad' have felt if you didn't have to stand all the way up on the box?
Good work though and still a fast time, check the box or not. I went heavier today, chasing the same stimulus but trying to avoid the mental fatigue of regular Christine.
Still a blazing fast time dude despite the 'checked the box' and scaling! I assume you typically do touch and go on the jumps vice step down as well.