2 rounds for time of:
40/50-calorie row
40 burpees
30 knees-to-elbows
Post time to the comments.
Stimulus and Strategy:
Today, we have a longer workout that will test your consistency and challenge you to maintain efficient movement. Aim to maintain a consistent row pace, keeping the arms long and focusing on the leg drive. Steady wins the race on burpees today — just keep chipping away at those reps.
Intermediate option:
2 rounds for time:
40/50-calorie row
40 burpees
30 knees-to-chests
Beginner option:
2 rounds for time:
20/30-calorie row
20 burpees
10 hanging knee raises
Resources:
Rowing
The Burpee
The Kipping Knees-to-Elbows
The Kipping Hanging Knee Raise
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Comments on 260124
135 Comments
Rx — 18:14
M/34/5’9”/175#
Scale:
2x:
40 cal Row
30 burpees
50 weighted sit ups (20#)
time: 18:36
Intermediate, 50cal on rower.
Following front squats & leg extensions
Final Time - 24:30.48
ugly burpees
1440
Rx 22:07
15:02
12：50
17:27
knee to elbow -> TTB
14:36 Rx. Rowing at low 1400 1st rnd and high 1300 in 2nd rnd. Burpess around 13-15 per minute slowing down in the second round. K2E in 5s 1st round and then wanted to shave a set in the 2nd round so did 6-6-6-8-4. That didn't gain me any time though and ended up slower than 1st round of K2E.
18:56
Beginner workout
30 calorie row
20 burpees
10 hanging knee raised
2 rounds in 13:30
19:51
Rx 25:49
60 kettlebell sumo deadlift high pulls
40 burpees
30 knees-to-elbows
♂ 16-kg kettlebell
Time 18:06
15:28-
2 rounds:
40cal row
40 burpees
60 sit-ups
17:42 rx
RX
23:34
Coming off the fly and just happy to be moving!
50 cal row
40 burpees
30 hanging knee raises
Bike
40 burpees
30 knee raises
2 rds 19:06
50 cal row
40 burpees
30 knees to chest/ knee raises
40 row
30 burpee
30 knee chest
Time:13:19
As rx'd, 21:17.
52m/5'10"/185
Row 50
Burpees 40
Knee Raises 30
Time: 19:53
2 rnds
50 cal row
40 burpees
30 abmat sit ups
23:14
m/55/180
Normal gym bike
Knee to chest 30
C: 19:30 Rx
A: 1RM bench press > 90kg
B: For 14 minutes every 2 minutes: 10 deficit push press +30 DU
25:26
2 rounds for time:
50-calorie row
40 burpees
30 knees-to-chests
20:55
50 renagate row / don’t have machine
40 burpees
30 knee to elbow
50 sdhp (45#)
40 burpees
30 k2c
M/44/220
9:15
Beginner 30Cal/20 Burpees/10 Knees to armpits
40 Calories Row • 40 Burpees • 30 Mixture of Kipping and Strict Knee-Raises
Rx 12:16
*Purposefully paced Row in order to push the burpee pace! ~1100 Cal/hr. for both rounds.
*Quick 5’s on Knees to Elbows.
2 rounds
40 cal row
40 burpees
30 knee high step on 20 in box
time 45:15
19:00 Sub air bike for row (40 cals), single leg alt. V-ups
No rowing machine so did 1:30 on elliptical.
Rx 18:45
Kinda felt just blah all day and wasn’t really into it. Decided it was more important to get the KTE work in than worry about time - KTC would have shaved off at least a solid minute. Did not push the pace on the rows to help with getting started on the burps as quick as possible. Burps were a steady pace, albeit a bit slow. Meant to do KTE in quick sets of 5 with very quick breaks to help mitigate right elbow pain from long periods of hanging - did not go nearly as well as intended.
15:48
v-ups
Intermediate, substitute 400m run on treadmill for rower.
400m run
40 burpees
30 knees to chest
23:31
56M
16:24 Rx
RX 18:44
13:53
M/44/205
27:41
22:46
17:43 Rx
40 cal row
40 burpees
30 knee to elbow planks (thanks for the idea)
21:25 min
Rx’d: 16:56
Slow go on burpees, as usual. 2nd set of them had me hook gripping my shorts.
M/ 42.5y/ 175lbs/ 68”
Hell yeah, bro! It doesn’t seem as if those burps slowed you down much.
tiempos de ronda
R1 | 06:15 |
R2 | 08:59 | +164 s
Ø 07:37
Tiempo restante: 00:01 = 15:15
2 rounds for time of:
40/50-calorie row (50SDHP 45LBS)
40 burpees
30 knees-to-elbows
Sorry, das ist das Kommentar für das gestrige Training, hatte ich nicht mehr geschafft einzutragen.
9-Minuten-Workout mit 22-kg-Kurzhanteln
Zwei verschiedene Kurzhantelübungen, 70 Wiederholungen in 9 Minuten geschafft.
Alles sauber und kontrolliert ausgeführt, Fokus auf Technik und konstantes Tempo.
47 Jahre | 1,82 m | 95 kg | 4. CrossFit-Workout als Anfänger.
Sehr gut!
M/56 y.o./165#/5’7”
18:14, Rx; paced row and burpees, mostly sets of 5 on K2E
2 Rounds
50cal row
40 burpee
30 knees to chest
11:47
Fortgeschrittene Version: 19:43
Alles sauber durchgezogen, kurzer Zeitverlust beim Wechsel zur Stange.
47 Jahre | 95 kg | 1,82 m | 4. Workout als CrossFit-Anfänger
Fortgeschrittene Version: 19:43
Alles sauber durchgezogen, kurzer Zeitverlust beim Wechsel zur Stange.
47 Jahre | 95 kg | 1,82 m | 4. Workout als CrossFit-Anfänger
😱
Incredible!
2RFT
40 cal row
40 burpees
15T2B
17:10
24.08
2 rounds - Resting first round 3 minutes.
50 cal row
30 burpees
30 knees to elbows
50 double unders
First time: 8 minutes
Second round 8:16 minutes
15:51
19:51
Rx 22:52
Row at moderate pace
Burpees slow and steady.
K2E in sets of 5
Male/46YO/5’10/210lbs
RX’d
Time: 17:55
M/37/205/6’2”
14:25 Rx’d
Rx F (40 cals)
13:16
80 burpees, yes, please! TY HQ!
The snowpocalypse is coming for us here on the NE seaboard, so y'all be safe & not sure when I'll be able to post again, but I'll be doing something CF related either way!
I knew you’d annihilate this! Awesome job, Favo.
Way to go Fav!
Totally awesome! I knew you’d be pleased as punch when I saw this WOD post!
💪
Hell yeah
Nice!
Rx 15:31
17:39
Beginner option: 12:13
2x 50kcal 40burpees 30 chest knee
25’30”
12:19 Rx+ (Toes To Bar)
Exactly
M/49/6’4”/220#
Been feeling worn down so just cruised this today, maybe 60% effort.
23:20
Rows at a relaxed 2 min pace
Burpees in sets of 10
Knees to chest unbroken first round, sets of 10 second round
24:32
M/44/175 lbs
50 Row Cals
40 Burpees
30 Knee to Elbow Planks
21:28 (50 yro male scaled)
RX 19:30
Rx(knee to elbow)
15:29
💪🏻💪🏻 but I guess, properly done, knees-to-elbows are more difficult then t2b ;)
Well done!
Rx + at the Y (TTB).
17:15.
with the impending snow in SEPA this might be the last workout for a couple days so decided to up the work a little. First row in 2:15, round in 7:50. Burpees were the biggest chunk of time as expected. Nice heavy breather!
Great job!
Same here at the NE NJ/NY coast. Stay safe.
3 rds for time:
9-7-5 reps
-DB rows
-pike push-ups
-Ab mat sit-ups
11:27
That's like a meat locker workout-Rocky style. Good alternative to still get work in without the frostbite!
Rx T2B instead K2E
TT -> 22:57
Rx
Leisurely morning WOD 🥱
17:54
Stationary Bike
V-Ups
14:39
Knee raises
23:45
RX - 21:52
2 RFT
Rx
30 cal A/B come da tabella di conversione
40 burpees
30 knee to elbow (ring)
16’07”
Nice job with a bit of extra difficulty on the rings!
Tuck ups
30 V-ups
Good job!
38 sumo deadlift high pulls
30 elevated burpees (air squat + incline push-up to box + stand and reach)
10 strict hanging knee raises
♀ 6-kg kettlebell
10:56 (7weeks postpartum)
Garage gym
M/37/185lbs
Wildfire CrossFit
M/36/130lbs