17:38 RX'd

24:38 (20kg DB)

15:38 Rx

16min08

Intermediate, and subbed 12 pull-ups for row

20:51

25:40 RX

M/39/5’9”/195#

M/36/5’8”/180

16:54 RX

-then-

BMU practice
1 rep EMOM x 10

21:08 as rx’d. Hands on floor for the burpee (not on dumbell) several short breaks to shed clothing. Burpees unbroken. Not much warmup… About 30 toe touch and jumps…

Modified:
--
4 rounds for time of: 

25 SDLHP @ 2x 7,5  
25 incline push-ups 
25 DB Russian swings @ 15kg

> 18'47''
--
Peace.

M/27/5'8"/170lb
CrossFit AFK

16:18 - Rx (Never really stopped. Could have maybe started faster. Stayed above 1000cal/hr on rower and a variety of styles of the DBBDL.)

51/M/196#/5’10”

18:36 Rx. Those burpee DLs take forever!!!

24:13 with 20KG DB

Intermediate 
19:06

18.39” nice work 

18.39” 

Scaled to 35lbs:

~25 mins 

44 / 6’0 / 190

Rxd 24mns

17'15" rx

Fun one!

Hope to do better the next time I'll try it!

Pure grind! 

14:47

Int SC to 35# DBs...19:41 (4:30/5:47/5:46/3:48) pushed the burpee DL last round hard to get under 20 min.

25:00 rx

3 rounds 
23 Cal row
23 dumbell burpee deadlifts with 14kg dumbbells 

15:01

M/36/6'/180#

15:17 Rx
(Each row in approx. :90; each round of deadlifts steady and unbroken)

Deo gratias

Rx 14.30

Beginner Option
Rx: 15:40 25LB

21:25 Rx

15:02....used a 50lb and 53lb KB

23:24 min with 25 lb dumbells
Probably should have done higher weights
Great start to the year!

17:48 Rx

completed after Backsquat 10-8-6-4-2
315-315-335-365-385

22:27, 40 DB’s. Tougher Than I thought it would be. 

This was my mom's first Crossfit workout. Here's how I scaled it:

for Lyne

4 rounds 10 min cap
8 Cal row
8 burpee DB deadlift (5 lbs each)

score: Cap+4 (10 min. 4 burpee deadlift remaining)

She took around 40 seconds per round to row 8 cals. Step back burpees for most reps and tried a few two-foot jump bupees too during the WOD. 

Didn't sleep that night. 17:30, int opt.

3 Rounds 
35lbs 

15min 

RX 
16’28

may done 5 BDL more, don’t know. Tripped in counting in 3rd round

15:39
15kg DBs

First ever attempt at a CrossFit WOD. 
Only got 2 rounds, underestimated this
12.5kg dumbbells 
11.28

18 38

Assault bike 

made it a 15-min amrap w 30# dbs:
3 rounds, 23 cal row, 3 burpee DLs.

23:00 
@25 lb dbs
I started with 35s and dropped 

2 rounds: 12:29 w/35lbs

Rx
17:50.69

Round 1
04:03.63

Round 2
04:49.42

Round 3
04:29.82

Round 4
04:27.81

4 Rds
12 cals
12 db burpees (50s- all I’ve got)
12:50

As rx’d, 16:17.

Row pace slowed after burpee deadlifts.  First round was about 1200 cals/hr, while subsequent rounds were closer to 1050.  Slow and steady through burpee deadlifts, a few rests at the bottom.  These were really awful – a set of 10 would be fine, but 23 is a bit of a mind game.

49m/5'10"/180

18:04 Rx’d

Scaled DBs to 35# (heaviest I have), otherwise Rx
18:51

C2 was at drag 6.5, and kept the rows to a minute or less.  The DB burpee DLs crushed me more than expected.  Nice kick-off to 2023 HQ and happy new year to all!

17:56 RX

Great workout to kick off the new year!

Warm-Up
3 min Bike Erg
3 rounds
10 Good Mornings 
5 Pass Throughs
10 Single Leg V-Ups

Modified WOD:
4 rounds
23 Cals Bike Erg
23 Deadlifts @135#
11:52

Aerobic Accessory:
30 minutes max distance at 12%

Scaled

4 rounds

23 cal on a traditional gym stationary bike
46 db burpee DL 2x10 kg (22 lbs)

27:00

Wow ⬆️ 
No row machine do subbed in SDHP.@45 LBS X 23 REPS = 23 CALORIES
DB@50 LBS EACH HAND ✋ 
definitely throw in level of challenge
23:20 total 
4 rounds

Dammit, didn’t read the ‘burpee’ part…
May have to revisit this one and do it right..

DB DL at 50#: 9:34

Rx 18:12

Rx : 16’16

https://youtu.be/6cbdX-Qhiqc

Rx
10:41
On the freshly repaired rower. Sheesh overall.

Son(15)
Intermediate (30lbs)
20:11

Intermediate Option:
4 rounds for time of:
23-cal assault air bike
23 dumbbell burpee deadlifts 25lbs

27:45.43

22:32
them DB deads were slower than I though! 

Go Dad!!! Rocking it at 81!!

16:47 happy new year! Going to be my ninth year doing CrossFit this year. Thank you CrossFit.com

Did AMRAP in 23 minutes of:
23 cal row
23 sit-ups
23 kb swings (#35)

5 rounds + 12 calories

Happy New Year! 

13:53 rx
Difficult to get myself motivated this morning--- but glad I did.  Happy 2023!
M/53/175/5'11"

RXd at the Y. 

15:48

went redline on the last 9 reps starting at 15:20 to keep it under 16 minutes. Dead. 

10:58

23 cal row
23 DB push-ups, 30lbs

Decided halfway through round 1 these burpee deadlifts were a back spasm waiting to happen.

17:41

55lb dumbbells burpee deadlifts

the db burpee dls were agonizing… Happy New Year all.

M/48/6'2"/185#

Scaled to women's rx'd 35# DB's....15:43 *did this with nasal breathing only

Happy New Year and best wishes to all....this starts year 12 here for me with the suspects and what a ride it's been!!!

Had hoped to do this one today, but the flu’s still messing with me. 

So in lieu of workout results, I’ll just say Happy New Year to the suspects and our virtual CF community. Here’s to much work, improvement, and better health in 2023. 

4 rounds for time of:
23 kettlebell swings
23 dumbbell burpee deadlifts

24:10

Rx 18:05 

Beginner scale
2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts (20# DBs)

7:46 (3:50/3:55)

Goal for the year is to do every workout. It's good to be back, happy new year. 1/365

Scaled to
4 rnds
23 cal row
23 db dl w/ 50# db's
16:42
m/52/175
Did 10 burpee/dl in rnd 1 but still something funky going on w/left pec, so 
bailed on the burpees.

33lb DBs
19:10

21:46 rx

In my morning class, our average age is 58.  I’m so thankful that I tried CF and have made it a consistent part of my life because I move and feel better than I have in 20 years.  

Rx'
16:45

Almost rx 
20kg DB (44lb)
24:08

happy new year 🎆🎊🎈!

2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts
 50-lb DBs
15:35

Globo wod: If a rower isn't readily available sub a 23 calorie assault or echo bike,  300m run, 23 plate ground to overhead 45/35lb plate (or slamball 40/30lb), 46 dumbbell swings with one of the dumbbells, 46 kettlebell sdhp 53/35lb, or 92 double unders.  If using a treadmill use a slight incline.  

Champions Club Scaling Notes

RANT
College football is stupid and exhausting

WORKOUT THEMES
Monostructural and... uh... weightlifting? A workout honoring a special occasion. Range of motion, gimmick movement, changing orientation, odd object.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

COORDINATION SCALE
4 rounds of:
Run 400 meters
20 deadlifts

STAMINA SCALE
2 rounds instead of 4, double the reps/rowing effort

SPEED SCALE
Sub burpees instead of burpee deadlift, do each individual round for time and rest as needed between rounds

MY STUFF
9:49, 4 rounds of 400m run, 20 deadlifts with 50# dumbbells

GENERAL FEAR LEVEL: 7