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Wednesday

230517

Workout of the Day

92

Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups

Post rounds completed to comments.


Scaling:
Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.

Beginner Option:
Complete as many reps as possible in 15 minutes of:
Row 500 meters
Max-set assisted push-ups

Comments on 230517

92 Comments

Comment thread URL copied!
Nate Gordon
May 27th, 2023 at 1:39 am
Commented on: 230517

5 rounds

25-20-20-18-17

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:51 pm
Commented on: 230517

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
Natasha Thompson
May 26th, 2023 at 6:51 pm
Commented on: 230517

My name is Natasha Thompson from the USA/Texas.. Am so overwhelmed with gratitude to let the world know how Dr Kachi, the great spell caster changed my life for good. It all started when I lost my job and I was down financially and emotionally because I couldn’t be able provide for my two kids and staying home all day Jobless it’s not easy until I was checking on the internet when I saw a series of testimonies hearing people winning the Powerball lottery, I didn’t believed, but being poor no job you have no option. I gave it a try and I contacted Dr Kachi who told me what i have to do before I can become a big lottery winner and I accepted. He made special prayers for me in his temple and gave me the required numbers to play the lottery game and when I used the numbers to play it, I won a massive $344.6 million Powerball jackpot. I was so happy and I choose to review my winning in any platform, I would love other people to seek help from Dr Kachi through Text and Call: +1 (209) 893-8075 or email drkachispellcast@gmail.com by his website: https://drkachispellcaster.wixsite.com/my-site

Comment URL copied!
jean vergnaud
May 25th, 2023 at 7:20 am
Commented on: 230517

Rx


4rds

50/32/36/12 = 300 PU

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Luke Collard
May 23rd, 2023 at 3:38 pm
Commented on: 230517

M/75”/275


25/23/22/20/20 = 110 PU, 5x500 +78m

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Amedeo Alessio Cerea
May 23rd, 2023 at 2:15 pm
Commented on: 230517

Rx

4+405 PU: 21-19-18-15

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Antonio Alves
May 22nd, 2023 at 11:05 pm
Commented on: 230517

modified

--

As much as possible in 15 minutes of:

40 DB SDLHP @ 2x 10,5 kg

Max set push-ups


> 5 rounds: 16 + 12 + 13 + 12 + 10 = 63 push-ups


--

Peace.

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Matthew Aukstikalnes
May 22nd, 2023 at 9:01 pm
Commented on: 230517

22-19-16-13-14 = 84 push-ups as written

total row time for 2500m was 9:44.1

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Park Hyunwook
May 22nd, 2023 at 7:37 am
Commented on: 230517

M/50/87


1 21

2 17

3 13

4 12

+500m

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Ralph Keeley
May 22nd, 2023 at 4:42 am
Commented on: 230517

M/37/6’/178#


30/20/18/18/16


Deo gratias

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James W Bobo II
May 21st, 2023 at 9:52 pm
Commented on: 230517

@CrossFit. I’m starting to miss the daily camaraderie and results posts in the comments. What’s up?

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Rohan Bhatia
May 22nd, 2023 at 3:29 pm

Same here....can anyone contact them and ask about the issue

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Manchild Manchild
May 21st, 2023 at 6:36 pm
Commented on: 230517

hand-release push-ups


4 rounds

20+17+17+15 = 69 push-ups

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Gareth Whiteside
May 21st, 2023 at 12:27 pm
Commented on: 230517

5 rounds on Rower

25, 25, 22, 23, 26 push-ups, total 121

#fitnortho50

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Brian Louchis
May 21st, 2023 at 3:54 am
Commented on: 230517

2:00 bike, max rep push-ups


30-15-14-12-11-10


82 reps in the timecap, finished the 6th round with 10 more push-ups

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Az Native
May 20th, 2023 at 6:57 pm
Commented on: 230517

5 rounds, 33,19,15,16,15, 98 total. At home so subbed 400m run. 97 degrees, yuck. As usual, harder than I guessed. Had 12 seconds left but just couldn’t force myself to sprint off…

(edited)
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Rohan Bhatia
May 20th, 2023 at 12:56 pm
Commented on: 230517

3 rounds + 6 reps

23, 20, 21


No rowing machine so substituted with

20.5 kg bb SDHP×50 equals to 500m row according to crossfit.com

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Rohan Bhatia
May 20th, 2023 at 7:26 am
Commented on: 230517

Can anyone tell me why i am not able to see any comments after 230517 workouts and how can I resolve it?

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Coastie Nick
May 20th, 2023 at 12:17 pm

Having the same problem

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Rohan Bhatia
May 20th, 2023 at 12:49 pm

Anyone know how to resolve the problem or someone has a contact with official crossfit website person please help

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Scott Wiedmeyer
May 21st, 2023 at 1:12 am

Likewise.

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Scott Wiedmeyer
May 20th, 2023 at 3:38 am
Commented on: 230517

36 / M / 5'9" / 135lbs


10lb dumbbells SDHPs x50

20" box elevated push-ups


50-20

50-11

40


Wide-stance SDHPs were hurting my knee. Switched to a narrow stance in Round 3, which is closer to a row anyway.

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Andrew Thomas
May 20th, 2023 at 2:19 am
Commented on: 230517

Sub’d 30 cals on an old school fan bike since I don’t have a rower. Push-ups- 18, 15, 13, 7, 10.

M/41/5’11”/190

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Zachary Pastore
May 19th, 2023 at 11:41 pm
Commented on: 230517

Is there an app that we can record the main site workouts on?? So we can see progress.

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Muznah AlDosary
May 20th, 2023 at 6:57 am

You can use sugarwod, then add workouts fro rss feed, then from CrossFit,, but you will have your own workouts only. I suggest to also add the workout number here like 230520

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Liz Rekas
May 19th, 2023 at 1:48 pm
Commented on: 230517

4+ some extra meters

pushups to 18” chair

17-15-14-12


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James Gentile
May 19th, 2023 at 9:54 am
Commented on: 230517

completed 5/19 at the Y. Rxd.


5 rounds + 113 push-ups + 419m rowed.


biggest set of push-ups was 27. Last round of rowing fastest but maintained an average of 2:00m/500m.

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Craig Hicks
May 19th, 2023 at 1:08 am
Commented on: 230517

5 rounds 115 reps

M-45-185-5’10”


thank you

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Carlos Gimenez
May 18th, 2023 at 7:27 pm
Commented on: 230517

ENDURANCE

1 Tabata V-Ups/ L-stand in parallels (or knee raise stand when broken)

10' double under excercises ( I did 11 in a row, so very happy with the improvement)

10' handstand excercises


WOD

Air Rower monitor damaged :( so:

1R: 70 strokes - 27 push ups

2R: 70 strokes - 20 push ups (last 10 on knees)

3R: 70 strokes - 20 push ups (last 10 on knees)

4R: 36 strokes -cap


Post-Wod

10 pull ups wearing 10kg vest

10 push ups wearing 10 kg vest


M/43/82kg/183cm


I love this crazy sport! 🤪



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Christopher Robertson
May 18th, 2023 at 5:25 pm
Commented on: 230517

4 rounds at roughly 2.16 to 2.21 for each 500 m row. 1.58 left after 4th so focused remaining time on push ups.

25, 20, 20, then did 35 broken up with remaining 1.58 min.


Total 2000 m row, 100 pu

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Mike Munsee
May 18th, 2023 at 2:41 pm
Commented on: 230517

M 52/195/6'

Subbed 60 sdhps with a #53 kettlebell for the row.

27

20

13

13

7

on the pushups.

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Hershel Praeger
May 18th, 2023 at 11:20 am
Commented on: 230517

Subbed SDHP w 45 lbs BB for Rows

1 SDHP=10 M [as per the substitutions on .com]

Only managed 3 ½ ROUNDS


Rnd 1 25 PU

Rnd 2 20 PU

Rnd 3 20 PU

Rnd 4 10 PU /25 SDHP


I was procrastinating this one

& With good reason... this WOD brings you to your knees begging 🥺 🥺😣

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Gustavo White
May 18th, 2023 at 1:49 am
Commented on: 230517

I did Seated Banded Rows = 2:30 minutes and Completed 3 Rounds of 50, 30 and 30 reps of Pushups + 2;30 of Rows.

https://youtu.be/80TqT73zMbI

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David Parkhurst
May 18th, 2023 at 12:51 am
Commented on: 230517

M/59/187

400m for row

weighted PU (#45)

4rds/80PUs

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Sam K
May 18th, 2023 at 12:01 am
Commented on: 230517

No rower, 9 competed sets of 500m on hotel bike at level 5 for a total of 124 pushups in 15min

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Lincoln Kerger
May 17th, 2023 at 10:48 pm
Commented on: 230517

Rx (rows on C2, drag 6)

1:41/37

1:44/31

1:46/30

1:46/23


Decided to press the row more today than maximizing number of rounds - could have paced the row slower, especially round 1, and likely been able to squeak out another row or full round. Push-ups were fast but still very solid. I went in with the assumption that push-ups were over as soon as you break to rest, not actual failure.

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Coastie Nick
May 18th, 2023 at 11:11 am

Good work

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Jennifer Avery
May 17th, 2023 at 10:44 pm
Commented on: 230517

RX 4 rounds 15/17/15/12 +308m

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Heather Arnold
May 17th, 2023 at 10:21 pm
Commented on: 230517

Rx: 4 Rds 21/21/21/21 + 271m row


F/39/5'4"/144

(edited)
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Kyle Lynch
May 17th, 2023 at 9:49 pm
Commented on: 230517

15 Min AMPRAP 30 Cal Bike and Incline Push-ups to failure min 10 reps.

5 Rds plus 1 cal bike.. PU’s 22, 16, 14, 14, 12.

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Troy Bruun
May 17th, 2023 at 9:47 pm
Commented on: 230517

15min AMRAP: 5rds


500m Row

Max Set Push-ups (28/22/20/15/13)


GWU: 2x 2min Mobility/150m Row/10 Banded Chest PullAparts/25’ Inchworms


SPWU: Shoulder Shrugs/Shoulder Rot./Tricep Stretch/Plank Scap Push/Incline Push-up/Knee/Strict


Cool Down: Arms/Chest

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Eli Johnson
May 17th, 2023 at 9:11 pm
Commented on: 230517

M/21/5'10"/165.5

RX

5 Rounds + 78m

50-32-40-36-32

(edited)
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Lincoln Kerger
May 17th, 2023 at 10:56 pm

Awesome!

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Brandon Duquette
May 17th, 2023 at 9:05 pm
Commented on: 230517

Whats the ideal resistance setting on the concept 2 rower for doing these?

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David Taylor
May 17th, 2023 at 9:40 pm

Kinda depends on height/weight/strength. And it's the drag factor that's important, not (necessarily) the damper setting. For males, targeting 135 or so if you are tall and/or lanky-ish, up to 160 or so if you are shorter/stockier. Females might go for a range somewhere between 120-145. You will have to try it and see what drag factor gives you the fastest 500. It's an iterative thing. For 500s I use 150.


David T./M/63/5'8"/180 (whose adult kid is the head coach of a HS rowing team)

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Mike Klinge
May 19th, 2023 at 1:48 am

Damper settings between 3-5 tend to feel more like rowing on the water. The US national team used to do their testing with the damper setting at 6. That being said, if you want to get into the nitty gritty, the drag factor information in the previous reply is pretty spot on as well.

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Jared Timmons
May 17th, 2023 at 9:02 pm
Commented on: 230517

Complete as much as possible in 15 minutes of:

Bike 1,000 meters

Max set push-ups


3 rounds + 250m


26, 25, 16

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Coastie Nick
May 17th, 2023 at 8:29 pm
Commented on: 230517

Rx’d: 5 rds + 133m


Push-ups per round: 44, 33, 28, 25, 23

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Lincoln Kerger
May 17th, 2023 at 10:54 pm

Great work!

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Nate Gordon
May 18th, 2023 at 3:09 pm

Happy Birthday!

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Steve Day
May 17th, 2023 at 7:21 pm
Commented on: 230517

5 rounds + 448 meter row

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Josh O
May 17th, 2023 at 7:15 pm
Commented on: 230517

echo bike instead of rower

25-20-20-20 pu

110 cal on bike


echo bike undefeated against me

kicked my butt.

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J. NaOH
May 17th, 2023 at 6:20 pm
Commented on: 230517

4.9 rounds as RXd

42, 27, 20, 19, 10 (not to fail, but out of time)

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Luis Oliveira
May 17th, 2023 at 5:39 pm
Commented on: 230517

4 rounds

30/30/30/14 push-ups

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James W Bobo II
May 17th, 2023 at 5:29 pm
Commented on: 230517

M/39/72”/170


as rx 4 rds 45-27-17-17

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Tomas Maldonado
May 17th, 2023 at 5:18 pm
Commented on: 230517

3 rounds

32-30-27 push ups


+

325m row

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Mike Schrader
May 17th, 2023 at 5:09 pm
Commented on: 230517

Rx

50/48/38/30/17(timer)


Was fun.

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John Clarke
May 17th, 2023 at 4:26 pm
Commented on: 230517

5 rounds


30/20/20/15/8

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Ron Carr
May 17th, 2023 at 3:37 pm
Commented on: 230517

Always a great sense of accomplishment to RX a WOD on the day its posted .... however, feeling less so about the result. 5 rounds plus 200m, 7 pushups each round. I paid for the extra weight I'm carrying on the PUs, I also didn't pace myself on the row which didn't help either.

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Ron Carr
May 17th, 2023 at 5:15 pm

Thinking on this, is the best marker of result/fitness on this WOD, the amount of PUs? It says focus on virtuosity and can't have break in sets, the 500m acts as a buy-in and penalty. If one could do infinity PUs, their score would be 1rd + time capped PUs, which would trump my 5rds + 35 PUs? Perhaps obvious to most ... either way, great WOD

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Coastie Nick
May 17th, 2023 at 8:27 pm

I think you could also treat it as a double-edged sword: You can go all out on the row and get a bunch of rounds, but amount of push-ups may suffer per round. Vice-versa, pace yourself on the row to maximize push up effort, but achieve fewer rounds. It kinda gives you an opportunity to test which one you want to go hard on, or to achieve a consistent pace. Pick your poison, so to speak. In any case, good job finishing Rx’d.

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Jim Rix
May 17th, 2023 at 3:32 pm
Commented on: 230517

4 rounds + 38m

35-33-29-26 = 123 push-ups


60/5’8”/155

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Richard Knott
May 17th, 2023 at 3:20 pm
Commented on: 230517

4 rounds + 179m

Max Push-Ups - 20-18-16-14

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Stacey Thompkins
May 17th, 2023 at 2:51 pm
Commented on: 230517

M/48/6'2"/185#


Rx'd

25/23/20/20/12(time cap)

100 total pushups

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Brian Hines
May 17th, 2023 at 2:49 pm
Commented on: 230517

RX

5rds

total of 75 pu

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Jonathan Elmore
May 17th, 2023 at 2:34 pm
Commented on: 230517

1:46 40

1:49 23

1:49 21

1:49 20

443m

Went out a little too hard and then just tried to hold on to the finish

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Lincoln Kerger
May 17th, 2023 at 10:53 pm

Nicely done!

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Dillon Bramblitt
May 17th, 2023 at 2:26 pm
Commented on: 230517

Re-Hashed as follows...


15min AMRAP:

-500m Row

-20 Unbroken Push-ups


Result= 2,200m Row & 80 Push-ups

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Kirk Swanson
May 17th, 2023 at 2:23 pm
Commented on: 230517

5 rounds: 40, 30, 17 (oof!), 23, 20

plus 165m

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Jonathan Elmore
May 17th, 2023 at 2:35 pm

Nice work!

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Paul Vezina
May 17th, 2023 at 2:12 pm
Commented on: 230517

Rx

Push ups

35/30/25/25/21 = 136

plus - 400m row

just did a recovery row at the end had a 1:40 left getting on the last row. It was really about the push ups anyway. Good work out nice little murph ish prep

(edited)
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Lee Robinson
May 17th, 2023 at 2:06 pm
Commented on: 230517

Subbed 30 inverted ring row and 30 SDLHP for the row


Did six rounds


Push ups 40-30-20-25-25-25

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Michael Arko
May 17th, 2023 at 1:07 pm
Commented on: 230517

4 rounds + 285m

23-27-22-24 = 96 push-ups

Shocked by how rowing crippled PUs. Arms/shoulders/upper body not a problem. Legs went wobbly!

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Seth Reed
May 17th, 2023 at 12:40 pm
Commented on: 230517

3 x 500m row

29 push-ups

25 push-ups

21 push-ups

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Christian Simpson
May 17th, 2023 at 12:35 pm
Commented on: 230517

Rx...4 rounds: 30/30/20/25 pu

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Charles Meyers
May 17th, 2023 at 12:25 pm
Commented on: 230517

Complete as much as possible in 15 minutes of:

Row 500 meters

Max set assisted push-ups

17-20-30-10

(edited)
Comment URL copied!
Dennis Walton
May 17th, 2023 at 12:05 pm
Commented on: 230517

Rx

5 rounds plus 169m

26/20/15/15/11 pushups

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Joe Rooney
May 17th, 2023 at 11:36 am
Commented on: 230517

5 rounds plus 263m

19/8/9/8/6 pushups

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Mike Andridge
May 17th, 2023 at 10:55 am
Commented on: 230517

rx

500/18

500/18

500/16

500/0

m/53/175


rest 3 min then

"Laura" Hero wod

RIP Laura

21 min amrap (solo)

15 cal row

10 burpee over rower

5 PC @ 155#

4 rnds

compare to

Solo

amrap 21 min

15 cal row

10 strict burpee

5 pwr cln @ 155#

5 rnds at 21:04

m/50/175

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Lincoln Kerger
May 17th, 2023 at 10:51 pm

Nice work Mike!

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Ki deok Park
May 17th, 2023 at 10:49 am
Commented on: 230517

Rxd

1round 60reps

2round 30 reps

3round 20reps

4round 20reps

5round 400m row

Comment URL copied!
Jason Lacayo
May 17th, 2023 at 10:38 am
Commented on: 230517

26, 21, 16, 14 + 266m

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joshua nelson
May 17th, 2023 at 10:10 am
Commented on: 230517

4 rounds 42-34-30-22 then 493m on 5th round

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joshua nelson
May 17th, 2023 at 10:09 am
Commented on: 230517

4 rounds 42-34-30-22 then 493m on 5th round

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Raffaele Guarro
May 17th, 2023 at 8:46 am
Commented on: 230517

Complete as much as possible in 15 minutes of:

Run 400 meters

Max set push-ups 35-30-25-20 reps

(edited)
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Kyle Evans
May 17th, 2023 at 4:17 am
Commented on: 230517

5 rounds

45, 30, 28, 25, 18

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Lars Eikermann
May 17th, 2023 at 3:33 am
Commented on: 230517

4 rounds 20 - 25 push ups

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Steven Thunander
May 17th, 2023 at 2:47 am
Commented on: 230517

Globo wod: If a rower isn't available then run 400m, bike 1000m on a road bike, or do 30 calories assault or 25 calories echo bike. If you are using a conventional treadmill use a slight incline.

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Carlos Gimenez
May 17th, 2023 at 1:42 am
Commented on: 230517

Please clarify:


The work out means 500m row and then as much continuos push up as possible, once broken, change again to 500m row and so on?


Thanks!

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Meghan OConnell
May 17th, 2023 at 2:14 am

Exact same thought! What you have put is how I am interpreting it, at least...

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Chris Sinagoga
May 17th, 2023 at 1:14 am
Commented on: 230517

Champions Club Scaling Notes


RANT

I assume it is meant to say "Post rounds completed and total push-ups to comments." Or maybe each round of push-ups to comments.


WORKOUT THEMES

Monostructural and gymnastics, pushing at midrange, using endurance to challenge our pushing stamina


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


SPEED SCALE

3 rounds as listed, rest as needed between stations


POWER SCALE

As is, but instead of going for a true max on each set, go for the highest number you think you can do for the entire workout


STRENGTH SCALE

50 push-ups for quality

then run 1 mile for time


MY STUFF

Took another day to recover. I feel pretty good from Clovis now but just kind of worn down in general, so I might take a few more. We'll see...


GENERAL FEAR LEVEL: 7

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Jorge Romero
May 17th, 2023 at 12:39 am
Commented on: 230517

Great workout

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