6 rounds in 20 minutes of:

300-meter row

10 deadlifts, 125#

50 single-unders

5 rounds

sub double taps with double unders

4 rounds plus 186 meters - Rx’d

I sucked badly at DUs.

135# deadlifts, and subbed 25 TJs for DUs

4 rounds + 30m row

M/170 cm/78 Kg

Rx

6 R+35 DU

funny 🙌🏼

https://youtu.be/3sO5Fs4DnrU?si=CK89MPxZlxvNFJO9

Rx: 6 Rounds + 40 Reps

667 reps

Masters rx (135# DL)

M/55/175/5'11"

M43, 6+310reps

M/40/6’/88kg

755 reps RX

6+40reps Rx

Athlete 1

Scaled

300m Run

10 Deadlift @ 95lb

50 Single Unders

Reps: 554

Athlete 2

Scaled

300m Run

10 Deadlift @20lb

50 Jumping Jacks

Reps: 480

Rx 44 age

6 rounds

RX

8 rounds + 19 (191m row)

M/50/6'0/167lbs50

6 rounds

plus 300m row/8 deadlifts

injured back last week so went 150 deadlift and 100 single unders

578 reps

F/40/5'4"/149

Scaled: 300m row/123# DL/50 single jump rope

7 rounds (630 reps)

Proud of myself...paced well and had enough in the tank left to finish 7th round! 😁 Went unbroken on DL (hardest part for me and met goal of going unbroken every round) and had no messups on single jump rope....now time for double under practice!

As rx’d, 6 rounds.

Dubs cooperated for the most part.  Had 1 or 2 breaks in most rounds.  Rounds 5 and 6 were more of a struggle – heart rate was jacked and I was really trying to get through that 6th round.  Deliberately took it easy on later rows to try to keep the heart rate down.  Unbroken deads.

51m/5'10"/180

5RDs - 80kg DL.

had to stop at 16mins.

First attempt 2 rnds + 4

second attempt 3rnds + 30

RX’d Age group 60-64

only occasionally able to string double unders together.

M/5’8”/170/61

M/38/6’/175#

610 reps Rx

Deo gratias

Friday 08th 559,rx (terrible double unders, not a single clean set)

Monday 11th 564, rx (good dubs, but I wasted time resting on DLs)

M/53Y/193cm/90kg

6 Rounds plus 300m Row = 570

RX

Monday, March 11 at the globo: 

WOD 24.2 m 60-64 scaled - 5#

20 minute Amrap of: 

300 m row

10×90# DL

50 single unders

5 rounds + 150m rows

465 reps (i think)

20’ AMRAP

300m row

10 deadlift 60kg

25 double unders

5 rounds

JV: 6 rounds (DL 95lbs and single unders)

MLA: 5 rounds (DL 65lbs and single unders)

5 rounds + 90-meter row

score 459 Reps

42 YOF 207 lbs

Don't have a rower so I subbed 30 secs high knees, 30 secs DB rows, 15 lbs, for 2 min.

Did scaled workout.

Deadlift was at 94 LBS

Can't jump rope in house so I just jumped 50 times for the rope.

Got 4 rounds done!

Completed 3/10/2024

RX - 4 rounds + 72 reps (432)

Goal was 5+ rounds. Will retest in the future. 185# dl's for 10 was getting up there for me.

290

scaled to single unders

scaled to 40kg dumbbells

4 rounds

300 m row

10 deadlifts

50 single unders

6+43

135#

single unders

6+43

135#

single unders

M/54 yo/5'9"/150 lbs

4 rounds + 300 m rowed

subbed 2 single under for each double under

Completed on 240309

Subbed 100 SU for the Dubs, otherwise Rx

7 rds at the buzzer

Legs were pretty sore from Bulletproof yesterday so wasn't sure how this was going to turn out - fairly pleased with it. Set the C2 on drag 5 and decided on a goal to keep all the rows sub 1:10 - achieved. DLs unbroken and no trips on the SUs. I would like to say that doing 100 SU would take about the same time for me to do 50 DUs, but that would be a lie - stringing together DUs remains elusive. I might try the scaled version in a few days to see if I could possibly hit 8 rds.

734 Reps Rx

(8+14)

GWU: Full Body Rot

2x 1min Row(slow)/20 BB Good Morning/:30 JJs/10 SLDL

SPWU: DL Drills ^ Wod Weight

DU’s Pract&WU

Cool Down: Banded Hamstring/Pigeon

459 rx

My dubs were horrible today.

M/59/175

scaled

930

95 lb / singles.

first 12 mins goes slow, last 8 flies.

steady as you can. Make transition quick

f double under.

M/32/5'11"/167

RX 7rds + 40reps = 670 total reps

Unbroken deadlifts only on the last two rounds, otherwise 5-5.

Completed 3/8 at CrossFit Rock Solid.

rxd. 6R + 267m rowed. (567)

double under slowed me down as no sets were unbroken and some were sloppier than others.

Rx 8 round

SC: 720. 8R. Steady pace. :)

1:00 bike @ 80 rpm, else Rx

8 rounds + bike + 10 DL

M/35/6’2”/210#

9 + 300m (840reps)

515 RX

M/40/5’9”/195#

647

8 + 15reps(150m) Rx

Too slow the first 15min. Should start hustling at about 11min.

7 rounds. Might try again. Transitions were sloppy.

400 reps

4 rounds + 300mt row + 10 deadlift

f*ck DU

Not many Rx open WODs I can do...so Rx on this one for sure...5+300m/5/-

471 reps

5 rounds 217m

Rx

8 rounds + 72

792 total reps

M/34/175

2023 Quarterfinalist

My Training on Friday, March 8 in the afternoon

Open Workout 24.2 Masters 60-64 Scales

As many rounds and reps as possible in 20 minutes of:

300-meter Row

10 Deadlifts 97 lb

50 Single Unders

I completed 7 Rounds | 630 reps

https://youtu.be/hnXOk577HaI

My Training on Friday, March 8 in the afternoon

Open Workout 24.2 Masters 60-64 Scales

As many rounds and reps as possible in 20 minutes of:

300-meter Row

10 Deadlifts 97 lb

50 Single Unders

I completed 7 Rounds | 630 reps

https://youtu.be/hnXOk577HaI

M/31/5’10/200#

Rx Weight, but subbed single unders for double unders. Made it through my 6th round with 3 seconds to spare. First CrossFit wod in probably 7 months and I could feel it. Bodybuilding ain’t the same lol.

Rx- 40y/170/m

8rds +24m = 744reps

Rx’d:

6 rds + 300m row

M/40.5y/173lbs/68”

M/ 96 kg / 31 y

RX: 6 rounds

Rx 670

7 rounds + 300m (30)+ 10 DLs

720 reps (8 rounds flat) Rx

M/45/5’8”/165

Male 40 Scaled

747 reps (8 rounds, 270 meters)

Tried it Rx but I couldn’t do double unders to save my life today😡

135 lbs

7 complete rounds

200 m

Rx 810 reps

(9 rounds)

24.2

55-59 Men's Scaled

7 Rounds + 10 Deadlifts

670 Reps

59 M 177

300m row/185lbx10 dl/50 double unders

6 rounds even

M/33/5'7"/217lbs

Scaled: 6Rds (20:00)

Row 300m

DeadLift 135lbs 10 (5,5)

SingleUnders 50

Row was smooth. Back was residually blown up from running/KBSwings yesterday. SingleUnders were messy. DeadLift cycling felt heavier than I thought it would feel. Limiter was single unders and soreness.

7 rounds

630 reps total

F/34

6 + 30, Rx

Rep 1 of round 1 DU = 8 misses. 8.

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts 125 lb 

50 single unders 

7 rounds + 163 reps 

As Rx’d: 5 rounds + 6 reps (60m on C2 rower). Fine with it, 5 rounds was my goal. M/45.

Thought the DL weight would be light, but was more difficult with elevated HR from the row. DUs were rough, broke into 2 sets of 25.

Did our Friday Bulletproof workout instead as usual. I will look to do 24.2 tomorrow.

5 Rounds for time

200m run

5 Burpee pull-ups

15 KB Swing (24kg)

10 Plank pull-thru (16kg KB) - pull a weight from left to right and back again under the body while in the plank.

14:08

5 minute rest, then

16 min AMRAP

20 DB snatch, alternating (45# DB)

10 Box jumps (24”)

10 Hand release push-ups

5rds + 20 +10 (finished rnd 6 about 30 sec later)

I intended on doing scaled 24.2 prior to Bulletproof but did not get out there soon enough. Looking back, I don't know that I would have been able to finish Bulletproof without significantly scaling it had I done 24.2 first. I ended up doing 1 round of scaled 24.2 afterward just to feel how it flowed. I'm considering trying Rx weight and 100 SU when I do it - my Dubs just aren't good enough. We'll see what tomorrow brings.

42/M/165

24.2 Foundations (30 x Pulls on C2, 10 x 115# DL, 50 x SU)

8 rounds + 3 pulls on Rower

7+15m

Not sure how much better I would’ve done…

I was up all night with a sick kid and still haven’t eaten anything today. This was a good dose though. Good Luck to everyone!

6 rounds

M/34/5'11/185

Scaled/modified

AMRAP 20

150m run (No rower)

10 DB deadlifts @ 30lb DB's

50 single unders

6 rounds + 30 singles

Scaled/subbed to 155# DL and plate hops to 25 and 10# bumpers

5 rounds + 300m row

61/5’8”/153

55+ Rx (135lb)

5 rounds + 277 meters

M/49/6'2"/185#

Scaled to 135# DL's the rest as rx'd

7 rds + 246 cals

6 rounds scaled 61 kg and DUs

Masters 40-44

RXD

7 Rounds and 2 reps

Modified with 70pd deadlifts and single-unders.

5 rounds + 300 M row.

As many rounds and reps as possible in 20 minutes of:

300-meter row

10 deadlifts

50 double-unders

135 lbs

3rds +300 meter row

Scaled

7 rounds + row = 634 reps

579 reps RX

6 rounds + 39 (300m row, 9 DLs)

Scaled to

20 min amrap

300m row

10 DL @ 135#

50 plate hops to 25# plate - tried to move shoulders to mimic du's

5 rnds plus 108 m row

m/54/175

5.33333 rounds RX

Reps 50 Deadlift @ 185

Jump Ropes 250

Rx 5r

man that was fun

kept the pace, not to hard on the rower except last 2 rds

Rx 724

8rds (+47m)

Round times

R1 | 02:11 |

R2 | 02:32 | +21 s

R3 | 02:38 | +6 s

R4 | 02:32 | -6 s

R5 | 02:34 | +2 s

R6 | 02:28 | -6 s

R7 | 02:26 | -2 s

R8 | 02:24 | -2 s

Ø 02:28

Time left over: 00:15

7 rounds + 7 reps

https://youtu.be/oW0Zz2fBh9U?si=tyXzlILEv0sSaXoo

Rx

6+35 (575)

M/50-54 👨🏻‍🦳

Scaled

7rounds

300 m+10DL+24 SU

Score 2854

Champions Club Scaling Notes

RANT

Hey fellas! My bad. Anyway, this month 20 years ago Coach Glassman wrote What is CrossFit in the Journal. It talks about the black box model, mixing modalities for conditioning, functional movement as physical therapy, and some great words from OGs Kelly Moore, Mark Twight, and Robb Wolf. The part I'd like to highlight talks about training intensity:

The workouts can be worked at such blistering intensity, and should be, so that on the following day some rest, or at least a change of tempo is needed. For our simple template we will call these days “focus days”.

Let's look at today's workout for example: I'm not into the Open stuff at all, but I do know that Dave Castro is a master at crafting these workouts, and the opportunity will be there for you to get down. The question I ask is how many of you plan on doing this more than once? How many of you did last week's Open workout more than once? If you are a repeat Open dude, I'd like to respectfully ask you to challenge your willingness to work towards peak intensity. 10 deadlifts at 185 lbs... can you do that set in 12 seconds? How many of you have multiple speeds on double unders? A cruising speed and an I GOTTA GET 50 IN 15 SECONDS speed? The truth is I can't ever remember seeing a CrossFit Games competition on TV where I would consider the athletes to be moving at a "blistering" intensity during a workout. I don't watch them often, and I'm sure there are outliers (sandbag hill race of 2009, zig zag cone sprints) but every time I watch they move at the speed of James Harden running a fast break knowing he's so good the job's getting done regardless how fast he goes. This is probably the right thing to do when strategy plays a role in endorsement and sponsorship, but it's important to understand that some people can be so fit that their 80% effort is good enough to get results they want. I've had a belief for a while that a lot of CrossFit Games people would have trouble finding an intensity in a single, stand-alone workout that would require them to have a change of tempo the next day; I don't have evidence to back that up, or inside info, just a hunch that may be as wrong as my hunch that Harbaugh and JJ were staying at Michigan. From the looks of it, with a little curiosity and intention this workout could be a chance to practice going there.

SCALING QUESTIONS

Man, I don't even remember how I did these any more! General Fear Level somewhere in there? That grid thing? Maybe I'll just stick to the rants. Oh, New to CrossFit Scale. I'll do that still.

NEW TO CROSSFIT SCALE

Welp, as is probably. Dave's workouts are so elegant not much needs to be changed for beginners or elites. Maybe decide if you want to set time aside for jump rope practice in the warmup and just stick with rowing and deadlifts?

Globo wod: Just like last week, if it's possible do this workout at an affiliate. Check map.crossfit.com for an affiliate near you and reach out to see when they can get you in. If possible sign up for their "Friday night Lights". Failing that this one is doable in a Globo if you have access to a c2 rower and can move it near your barbell. Make sure you follow the filming instructions and movement standards at games.crossfit.com, paying particular attention to camera and floor setup so the meters on the rower can be seen by the camera, as well as your other movements. Best bet is to do this when the gym is slow and to have a judge. Finally, if this isn't going to work (on a cruise ship or otherwise don't have access to equipment) and you are not submitting a score subs are row 300m on a non standard rower, 250m run, or 18 calories assault or echo bike. Dumbbells sub dumbbell deadlifts 50/70lb dumbbells. Double unders as Rxed.

Scaled 65+: 6 rds. 1k run 5:17