4 rounds, each for time, of:
500-m row
Rest 2 minutes
Post time for each interval to comments.
Scaling:
Treat each interval as a max-effort row. Decrease the distance if you are unable to complete 500 m in under 2:20.
Beginner Option:
4 rounds, each for time, of:
350-m row
Rest 2 minutes
Comments on 221219
73 Comments
CFWUx2
1:54 1:56 1:55 1:54
1:43/1:46/1:46/1:43 RX
M/39/5’9”/195#
1:57.9
1:55.6
1:54.5
1:53.2
Rx'd
M/27/5'8"/170lb
CrossFit AFK
1:44-1:47-1:47-1:45
Ooooof. Did this after Hard Cindy. The last 200m or so of each rows was other worldly.
Modified:
--
4 rounds, each for time, of:
50 DB SDLHP @ 2x 10kg
2-minute rest between rounds
> 2'26'' / 2'28'' / 2'36'' / 2'33''
--
Peace.
M/36/6’/178#
1:37.9
1:45.8
1:52.5
1:53.7
Deo gratias
400m per interval
1:34
1:35
1:44
1:43
2:03
2:02
2:05
2:03
1:45
1:44
1:46
1:47
*** Did one more round at 1:46 (didn't have much left in the tank)
rx
M/53/175/5'11"
2:06
2:05
2:05
2:00
RX
1:47
1:57
2:02
2:00
1:52/1:52/1:52/1:49
prob should have pushed harder earlier but recovering from knee issue
1:29.9
1:31.8
1:35.9
1:42.4
rx
1:35.0
1:39.7
1:42.5
1:45.5
39 y/o M
I love my concept2, I hate my concept2, I love my concept2
1:54
1:58
2:00
1:57
2.04.1
2.00.5
1.58.7
1.56.9
1:35
1:35
1:37
1:39
Hôtel wod with c7000 bike erg
2'34
2'28
2'31
2'33
1:49 27 s/m
1:53 25 s/m
1:49 26 s/m
1:52 25 s/m
1:59x3
2:00
1:45
1:48
1:52
1:52
1:54, 1:49, 1:45, 1:46
RX:
1:36
1:39
1:41
1:45
M: 26/5’11”/205#
Rx :
1’40’9
1’39’’9
1’42’’6
1’51’’5
https://youtu.be/g3zSm_chF6k
4x Row 500m
1:44 / 1:49 / 1:47 / 1:52
At home, no rower so decided to mix it up with 50 sdhp with 45lb bar for round 1&3, 400m run round 3&4.
sdhp 1:40,1:39
runs 1:40,1:39
Went hard sprints.
2:00.1/33 cals
2:00.5/33 cals
2:05.1/31 cals
2:02.7/32 cals
60/5’8”/155
2:02-2:04-2:00-1:56
1:38/1:42/1:45/1:43 Rx'D
Rxd. Completed 12/20.
1:44.5
1:46.1
1:47.9
1:48.2
Beginner+ scale (reduced rest time 25%)
4 rds
350m row, Concept2, res 10
rest 1:30
1:16
1:18
1:21
1:21
total 11:17
1:45 all rounds
R1 1:44
R2 1:55
R3 1:49
R4 1:50
1:50 , 1:51, 1:49 , 1:47 Good burner
1:39/1:39/1:44/1:44
Beg 350m
R1 1:15.7
R2 1:17.8
R3 1:20.7
R4 1:26.8
Rx
1:36.6/1:43.7/1:43.1/1:44.3
That is a blazing first round! Awesome job!
Rx (C2, Drag 5)
1:41.4
1:41.3
1:40.7
1:41.7
Started round 4 just fine then began to bonk the last 100m or so - fatigue? focus? not sure why. Didn't pay much attention to stroke rate, but I think I averaged somewhere around 30-31 s/m.
Nice times, good consistency
Rower is broken so subbed 50x 65lb SDHPs
01:10
01:22
01:39
01:36
Total time: 5:47 + 6 = 11:47
Son(15)
40x 45lb SDHPs
Total time: 12:44
M/48/6'2"/180#
Rx'd with nasal breathing only throughout (work and recovery)
1:39/1:44/1:45/1:44
Good job!
Rx’d:
1:47
1:42
1:46
1:48
Nice work!
1:39.1/1:45.2/1:45.5/1:44.9...whoa! I needed more than a 2 min break on that one...
Nice push, especially that first round!
1:47.1 / 1:48.7 / 1:49.1 / 1:50.1
1:58, 2:00, 2:00, 1:55
1:52.0, 1:50.6, 1:49.3, 1:47.4 = 7:19.3
1:59
2:01
2:05
2:07
it was easy for beginner
1:45.5
2:18.7*
2:08.9*
1:58.7
*Crashed on "max effort" and had to pull up around 300m-350m mark. Scaled back the pace on Rd.4 and did a lot better. Still, I was expecting to get all 4 under 2 mins, and was aiming for under 1:50 (evidently a stretch).
As rx’d
r1: 2:14
r2: 2:07
r3: 2:11
r4: 2:12
Warmup:
1 mile run - 6:55
10 pullips
10 mtn climbers
50m sled push (45 lb)
10 pullups
30 sec hang from pu bar
50 jump rope
As RX: 2:06, 2:14, 2:09, 2:12
2:02.5
1:55.7
1:47.9
1:43.4
1:47, 1:47, 1:46, 1:48
rx
2:07
2:06
2:09
2:09
2:06
2:05
2:06
2:07
1:37
1:44
1:47
1:45
so simple yet so deadly
That is a FAST first round. Well done!
1:37 is moving!
Total
13:27
R1: 1:43
R2: 1:55
R3: 1:52
R4: 1:47
no warmup, did first 2 rounds on 14in. Incline, box fell over so I stopped that. Damper on 7.5. Last 2 rounds on level ground and damper on 10
1:54, 1:51, 1:43, 1:43
Incline? Nice work.
I put a box under the rear of the rower. You feel it in the legs.
R1) 2:07.5
R2) 2:02.6
R3) 2:13.2
R4) 2:18
Did this one at the end of Strength/Stamina training session, so I was pretty burnt by the time I got here.
R1- 1:55
R2- 2:05
R3- 2:00
R4- 153
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Monostructural. High effort followed by medium rest.
SHORT MEDIUM LONG
LIGHT x
MEDIUM
HEAVY
NEW TO CROSSFIT SCALE
Do 3 rounds of 500m row or 400m run and one exercise you want to practice
STAMINA SCALE
1,500m row for time
SPEED SCALE
Give yourself 25 minutes to row the fastest 1,500 meters - partition the work and rest however you want
MY STUFF
Did a full test-run on the Christmas workout
GENEAL FEAR LEVEL: 8
Completed RX
M/46/208
Round 1. 1:51.1
Round 2. 1:51.8
Round 3. 1:55.0
Round 4. 1:58.5
Round 1: 1:56
Round 2: 1:52
Round 3: 2:05
Round 4: 2:13
Charliept
Male
1st 500m at 1:57
2nd 500m at 1:48
3rd 500m at 1:52
4th 500m at 1:49
Beginner Option:
4 rounds, each for time, of:
350-m row
Rest 2 minutes
R1 124.8
R2 131.8
R3 122.2
R4 118.6