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Sunday

230101

Workout of the Day

89

4 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts

♀ 35-lb DBs ♂ 50-lb DBs


Scaling:
Beginner-level athletes can reduce the loading on the burpee deadlifts to maintain a steady pace and work at high intensity.

Intermediate Option:
4 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts

♀ 25-lb DBs ♂ 30-lb DBs

Beginner Option:
2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts

♀ 10-lb DBs ♂ 15-lb DBs

Comments on 230101

93 Comments

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Josh Kirch
December 9th, 2024 at 3:32 am
Commented on: 230101

17:38 RX'd

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Liam Hynes
August 30th, 2023 at 10:38 pm
Commented on: 230101

24:38 (20kg DB)

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Jeremy Maillet
May 24th, 2023 at 10:28 pm
Commented on: 230101

15:38 Rx

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Gregory Orsi
March 22nd, 2023 at 4:14 am
Commented on: 230101

16min08

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Manchild Manchild
March 14th, 2023 at 7:44 pm
Commented on: 230101

Intermediate, and subbed 12 pull-ups for row


20:51

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Christopher Parker
March 12th, 2023 at 1:38 pm
Commented on: 230101

25:40 RX


M/39/5’9”/195#

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Nic Leiting
March 11th, 2023 at 6:38 pm
Commented on: 230101

M/36/5’8”/180


16:54 RX


-then-


BMU practice

1 rep EMOM x 10

(edited)
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Jeff Chalfant
January 22nd, 2023 at 11:41 pm
Commented on: 230101

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…

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Antonio Alves
January 18th, 2023 at 11:24 pm
Commented on: 230101

Modified:

--

4 rounds for time of:


25 SDLHP @ 2x 7,5

25 incline push-ups

25 DB Russian swings @ 15kg


> 18'47''

--

Peace.

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Jeffrey Howard
January 18th, 2023 at 2:35 am
Commented on: 230101

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.)

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Scotty McCartney
January 12th, 2023 at 1:35 pm
Commented on: 230101

51/M/196#/5’10”


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

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Robert Rice
January 12th, 2023 at 12:21 pm
Commented on: 230101

24:13 with 20KG DB

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Amedeo Alessio Cerea
January 10th, 2023 at 2:17 pm
Commented on: 230101

Intermediate

19:06

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Mirko Priola
January 10th, 2023 at 12:18 pm
Commented on: 230101

18.39” nice work

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Mirko Priola
January 10th, 2023 at 12:17 pm
Commented on: 230101

18.39”

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Dan Morris
January 9th, 2023 at 9:24 pm
Commented on: 230101

Scaled to 35lbs:


~25 mins


44 / 6’0 / 190

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Abdelrahman Yasser
January 7th, 2023 at 3:33 pm
Commented on: 230101

Rxd 24mns

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Francesca Tiberi
January 7th, 2023 at 12:43 pm
Commented on: 230101

17'15" rx


Fun one!


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

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Victor Morris
January 5th, 2023 at 6:38 pm
Commented on: 230101

Pure grind!


14:47

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Christian Simpson
January 5th, 2023 at 3:40 pm
Commented on: 230101

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.

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Patrick A
January 5th, 2023 at 12:47 pm
Commented on: 230101

25:00 rx

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Zac Price
January 5th, 2023 at 4:20 am
Commented on: 230101

3 rounds

23 Cal row

23 dumbell burpee deadlifts with 14kg dumbbells


15:01

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Ralph Keeley
January 5th, 2023 at 1:50 am
Commented on: 230101

M/36/6'/180#


15:17 Rx

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


Deo gratias

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Lee Robinson
January 4th, 2023 at 5:07 pm
Commented on: 230101

Rx 14.30

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Miguel Angel Carrasco Nieblas
January 4th, 2023 at 3:46 pm
Commented on: 230101

Beginner Option

Rx: 15:40 25LB

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Brian W
January 4th, 2023 at 12:42 pm
Commented on: 230101

21:25 Rx

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Gavin Young
January 3rd, 2023 at 7:55 pm
Commented on: 230101

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

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Katy Seitzler
January 3rd, 2023 at 2:45 pm
Commented on: 230101

23:24 min with 25 lb dumbells

Probably should have done higher weights

Great start to the year!

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Ben Black
January 3rd, 2023 at 1:28 am
Commented on: 230101

17:48 Rx


completed after Backsquat 10-8-6-4-2

315-315-335-365-385

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Az Native
January 2nd, 2023 at 6:49 pm
Commented on: 230101

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

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Justin Mario Kai Chu Yu
January 2nd, 2023 at 4:10 pm
Commented on: 230101

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.

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Pavel Lyubanskiy
January 2nd, 2023 at 3:18 pm
Commented on: 230101

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

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Robson Rodrigues
January 2nd, 2023 at 2:13 pm
Commented on: 230101

3 Rounds

35lbs


15min

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Benoit Bequignon
January 2nd, 2023 at 10:05 am
Commented on: 230101

RX

16’28


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

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Daniel Steinemann
January 2nd, 2023 at 7:07 am
Commented on: 230101

15:39

15kg DBs

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Andrew Poole
January 2nd, 2023 at 5:45 am
Commented on: 230101

First ever attempt at a CrossFit WOD.

Only got 2 rounds, underestimated this

12.5kg dumbbells

11.28


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Sean Bowrin
January 2nd, 2023 at 3:22 am
Commented on: 230101

18 38


Assault bike

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Matt Huston
January 2nd, 2023 at 2:35 am
Commented on: 230101

made it a 15-min amrap w 30# dbs:

3 rounds, 23 cal row, 3 burpee DLs.

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Megan Case
January 2nd, 2023 at 12:57 am
Commented on: 230101

23:00

@25 lb dbs

I started with 35s and dropped

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Timothy Kiefer
January 2nd, 2023 at 12:55 am
Commented on: 230101

2 rounds: 12:29 w/35lbs

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Emilio Estevez
January 1st, 2023 at 11:59 pm
Commented on: 230101

Rx

17:50.69


Round 1

04:03.63


Round 2

04:49.42


Round 3

04:29.82


Round 4

04:27.81

(edited)
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James Irvin
January 1st, 2023 at 11:29 pm
Commented on: 230101

4 Rds

12 cals

12 db burpees (50s- all I’ve got)

12:50

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Chris Meldrum
January 1st, 2023 at 10:12 pm
Commented on: 230101

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

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Lincoln Kerger
January 1st, 2023 at 10:17 pm

Nice work Mel!

(edited)
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Dusty Russell
January 1st, 2023 at 9:36 pm
Commented on: Workout Demo

18:04 Rx’d

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Lincoln Kerger
January 1st, 2023 at 9:12 pm
Commented on: 230101

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!

(edited)
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Mike Krivus
January 1st, 2023 at 8:54 pm
Commented on: 230101

17:56 RX


Great workout to kick off the new year!

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Nathaniel Marsh
January 1st, 2023 at 8:28 pm
Commented on: 230101

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%

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Luis Oliveira
January 1st, 2023 at 8:24 pm
Commented on: 230101

Scaled


4 rounds


23 cal on a traditional gym stationary bike

46 db burpee DL 2x10 kg (22 lbs)


27:00


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Hershel Praeger
January 1st, 2023 at 7:57 pm
Commented on: Workout Demo

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

(edited)
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Coastie Nick
January 1st, 2023 at 7:56 pm
Commented on: 230101

Dammit, didn’t read the ‘burpee’ part…

May have to revisit this one and do it right..


DB DL at 50#: 9:34

(edited)
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Lincoln Kerger
January 1st, 2023 at 9:15 pm

Nice work regardless! I tell you what, the burpee part makes a BIG difference!

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John Levri
January 1st, 2023 at 7:51 pm
Commented on: 230101

Rx 18:12

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Damien Leroux
January 1st, 2023 at 7:37 pm
Commented on: 230101
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Sam K
January 1st, 2023 at 7:15 pm
Commented on: 230101

Rx

10:41

On the freshly repaired rower. Sheesh overall.


Son(15)

Intermediate (30lbs)

20:11

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Lincoln Kerger
January 1st, 2023 at 9:17 pm

Well done to both of you!

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Lynette Vrba
January 1st, 2023 at 7:13 pm
Commented on: 230101

Intermediate Option:

4 rounds for time of:

23-cal assault air bike

23 dumbbell burpee deadlifts 25lbs


27:45.43

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Francis Impastato
January 1st, 2023 at 7:11 pm
Commented on: 230101

22:32

them DB deads were slower than I though!

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Nicole Christensen
January 1st, 2023 at 6:57 pm
Commented on: Workout Demo

Go Dad!!! Rocking it at 81!!

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Nate Gordon
January 1st, 2023 at 6:54 pm
Commented on: 230101

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

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Joshua Patterson
January 1st, 2023 at 6:28 pm
Commented on: 230101

Did AMRAP in 23 minutes of:

23 cal row

23 sit-ups

23 kb swings (#35)


5 rounds + 12 calories


Happy New Year!

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Brian Coon
January 1st, 2023 at 6:13 pm
Commented on: 230101

13:53 rx

Difficult to get myself motivated this morning--- but glad I did. Happy 2023!

M/53/175/5'11"

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Lincoln Kerger
January 1st, 2023 at 9:18 pm

Great work and way to put in the fight!

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Chris Meldrum
January 1st, 2023 at 10:15 pm

Great time

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James Gentile
January 1st, 2023 at 5:28 pm
Commented on: 230101

RXd at the Y.


15:48


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

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Jonathan Elmore
January 1st, 2023 at 6:49 pm

Nice job!

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Lincoln Kerger
January 1st, 2023 at 9:19 pm

Way to dig in and crush it!

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Chris Meldrum
January 1st, 2023 at 10:15 pm

Respect!

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James Gentile
January 2nd, 2023 at 1:47 am

Thanks! Some fast times today!

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John Clarke
January 1st, 2023 at 5:24 pm
Commented on: 230101

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.

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Steve Day
January 1st, 2023 at 5:01 pm
Commented on: 230101

17:41


55lb dumbbells burpee deadlifts


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

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Lincoln Kerger
January 1st, 2023 at 9:19 pm

Agonizing indeed. Nice job.

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Stacey Thompkins
January 1st, 2023 at 4:35 pm
Commented on: 230101

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!!!

(edited)
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Lincoln Kerger
January 1st, 2023 at 9:20 pm

Nice work!

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Jim Rix
January 1st, 2023 at 3:56 pm
Commented on: 230101

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.

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Kobe Breazeale
January 1st, 2023 at 3:40 pm
Commented on: 230101

4 rounds for time of:

23 kettlebell swings

23 dumbbell burpee deadlifts


24:10

(edited)
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Jonathan Elmore
January 1st, 2023 at 3:15 pm
Commented on: 230101

Rx 18:05

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Matthew Letarte
January 1st, 2023 at 3:03 pm
Commented on: 230101

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

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Mike Andridge
January 1st, 2023 at 2:43 pm
Commented on: 230101

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.

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Michael Arko
January 1st, 2023 at 1:50 pm
Commented on: 230101

33lb DBs

19:10

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Jay Rinaldi
January 1st, 2023 at 1:37 pm
Commented on: 230101

21:46 rx

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Kim Wheatley
January 1st, 2023 at 1:31 pm
Commented on: Workout Demo

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.

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Tomi Valkonen
January 1st, 2023 at 10:14 am
Commented on: 230101

Rx'

16:45

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Abdulrahman Salem
January 1st, 2023 at 5:40 am
Commented on: 230101

Almost rx

20kg DB (44lb)

24:08


happy new year 🎆🎊🎈!

(edited)
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Charles Meyers
January 1st, 2023 at 4:51 am
Commented on: 230101

2 rounds for time of:

23-cal row

23 dumbbell burpee deadlifts

50-lb DBs

15:35

(edited)
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Steven Thunander
January 1st, 2023 at 3:51 am
Commented on: 230101

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.

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Chris Sinagoga
January 1st, 2023 at 2:25 am
Commented on: 230101

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

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Jonathan Elmore
January 1st, 2023 at 2:29 pm

Thank you Chris for this last year of scaling tips, commentary, rants, and insights. It is always appreciated and sometimes entertaining.


Thank You!

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Jim Rix
January 1st, 2023 at 2:33 pm

I second that!

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Stacey Thompkins
January 1st, 2023 at 4:38 pm

Agreed!!!


And yes the game didn't turn out how you hoped but at least both were good games and as much as I hate to say this as a Penn State fan I think you guys will be in the hunt for many more years to come

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Chris Sinagoga
January 1st, 2023 at 7:31 pm

I appreciate you guys too!


Stacey, I'll have you marked down in my head from now on!

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Lincoln Kerger
January 1st, 2023 at 9:13 pm

I am with Jonathan, Jim, and Stacey. Your notes and rants are top notch my man! Nice job on the workout and I left a reply to your rant yesterday by the way!

(edited)
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Chris Sinagoga
January 2nd, 2023 at 5:18 pm

I just read your reply. I'm going to need to read that thing again. Really good stuff there my man

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