16:09

CFWUx2 15*45 15*95 sub for dips
32:56
Bench 8-7-6 last set 7-5-5-4

27:37

19:41.4 today.  Nice!!!

26:59

had to stop for an hour and a half midway through the workout due to unforeseen circumstances but finished anyway

3 rounds, and used 45# dumbbells

20:09

19:51. Strict ring pulls (last three or four a little kippy). No rower so sub 40x20kg KB sdlhp. I was on a rower last week and I'd rather do 1k on that than 40 sdlhp.

16.00 Rx M/43/78kg 

17:??
Rxd

21:45 rx
First round in 4:30. First 2 runs slightly longer than 400m. Final run at 8m pace reluctantly. 
First set of bench press 14/8, then 9/7/5, 8/7/6, 8/7/6. Each set of pull-ups broken 10/5 to catch my breath a bit so runs didn’t suck as much. 
40/190/5’9”

2 + 15 reps (time cap 15:00) 

45kg bp

16:35

22:03
RX’d

12:19

3 rounds 
Crunch kipping pull ups 
25:18

15:51 Rx’d

Dotcomscaled
21 x floor press @ 85lbs
7 kip swings
7 Kipling pull-ups
400 m run
4 rnds

17:17

As rx’d, 17:15.

Underestimated this one.  Thought I would do better on bench, but had to break — even in round 1!  Bench got harder (broke into 4 sets in rounds 3 and 4), runs got easier, and pull-ups were pull-ups (unbroken).

46m/5'10"/180

Completed 2019-05-08
Did 21 bp with 35 lb dbs
15 pull-ups
Row 500m
28:24

19:33

I was travelling all weekend starting Friday very, very early. So the WODS that were dated to Fri, Sun, Mon will be done on rest days.

Today I did Friday's, scaled to 41lbs dumbbell chest presses (82lbs combined):

23:57

Too slow. But iPhone GPS kept calling th 200m turn-around way too late, so teach run ended up like 460m-460m; also it's a fasting/cleansing day (no food from last night's supper until tomorrow's breakfast).
1 & 2: 21 unbroken presses, 11-4 pull ups
3: 14-7 presses, 7-6-2 pull ups
4: 11-7-3 presses, 7-5-3 pull ups

20kg plates on Smith for the bench press- one small break on rep 15
15 pullups strict
400m in treadmill at 1% incline -2 mins in avg
total 19mins.

37y M, 76kg

8 weeks post operative meniscus surgery.
Did Elliptical/Adaptive Motion Trainer instead of Run, everything else RX

17:31

We did a variation of this wod at the box today:
4 rounds
21 DB Pushpress 2í—50lbs
15 Pullups
500m run

Time 17:45
M 40y/190cm/98kg

27.19, strict Pullups, because I have not learned the kipping version yet 

135 first 14, 115 the rest. 25:36

14:05

Rx’d 20:38
Late post from 5/3/19

F/48/5'6"/145
4 rounds
21 bench press, 75#
10 kipping pull-ups
400m run
29:29

My 1RM Bench is 220lbs/100kg so went with 50% for this workout, 110lbs/50kg.  Time 20:30.

14:55 - scaled to 3 rds of 95# BP, 15 kip PU & 1/2 mi. on bike

20:32, 115# 

95# - 26:04

15:42 rx

21:41

5’8” 213 hadnet benched in awhile so Did 95 

30 minutes flat 

15 bench presses (95lbs)
10 jumping pullups
400m run

16:33

18:04 (strict pull ups and treadmill)

16:17 rx

Scaled weight to 95#
All else as rx
17:09

Jackie:
21 knee push ups 
15 ring rows 
400m run 
17:01

29:45 Rx

4 rounds for time of:

21 bench presses
15 pull-ups
400-m run

♂‚ 135 lb.

27:00

Wasted time with setups and moving between sets, some waiting.

M/41/6’3”/215
19:59

22:27
RX

M/59/6’2”/230

32 / M / 5'9” / 140lbs

4 rounds:
25lb dumbbells bench presses x15
Pull-ups x9
"Zero-unders" x 90s

27:30

18:16
Scaled bench to 115 lbs

Scaled it as Team WOD. Parent and Kid. 
21 x P) Bench press 22,5kg DUmbbells and K) Bar 10kg
15 x Assisted Pull-ups with resistance band
100 Single unders
Done in 31 minutes, startup round was 11:30 and last round was 5:20. 

28:00. Raining hard outside so subbed: 25 box jump overs 20 inch box for each round. Used 75# for all bench press reps. By 4th round I had to break it up into sets of 3-5 so probably should have scaled. Pull-ups: kipping all reps.

27:41

17:25  RX

M/6/190/51

M/42/5'4"/148lbs
As Rx'd
19:15

RX 20:23
53J; 1,78; 68kg; M
Benchpress 4 Runden í¡ 11/10; PU (Butterfly) unbroken; Run je. ca. 2 Min (5:00)

20:19 #115

3 rounds
14 rep bp 55lb
5 assisted pull ups with black band
300 m run

23:17 #95

29:52
Strict pull ups

25:29
Rx except red band on first 3 rounds of pull-ups and blue band on last
Pull-ups by far weakest link for me
Bench presses all unbroken

26:12
45lb bench; 120lb assisted pull-ups x1, 110lb x3; 40 cal bike (pulled TFL on 5km on Mon) So proud of myself for not dying! 😅 and I increased my working weight for pull-ups!

Fiancí© RX 19:24, kipping 

115 lbs
17:17

D
35 lbs
Ring rows
23:27

M/43/6'2/265 20m57s

Rds 2-4 I did kipping pull ups

Great work out though.  

M/31/5’9/175

18:52 Rx (Strict pull-ups)

4 rounds in 18:23:
15 bench presses, 95#
7 pull-ups
400-m run

28:48

HoF 10 strict, 11 knees

Black band pullups, broken, stay

500m row, all rounds sub 2:00. Next time, sub 1:55.

26:58.. 4 rounds,, 30 seconds rest between sets.. sh*t that was harder then I expected..:) luv these workouts..

21 75# Floor press
15 pullups kipping
400 m run
time 22:12

21:51

115# for rounds 1-3
95# round 4

2nd day back from half marathon training. 

18:45 Rx 

19:29 (regular pull-ups, not kipping)

4 rounds
21x 135lbs bench 
15 pull ups
Row 500m
28:28

20:18
Scaled 95lbs

20:43,RX

Assuming it was intentional, I appreciate the small but powerful detail to have the women's weight first -- seems we are so used to seeing everything male first, female second and it's about time that changes- THANK YOU 

19:28
Scaled bench press to 65#.

18:03 RX 
M/34/6'3"/225

14:55 rx

Did a modified "the 7" today
7 rds of 7 reps each
- 245 lbs back squats
- strict pull-ups
- burpees
- 285 lbs deadlifts
- 30'in box jumps
- dips
- 155 lbs cleans
》41 min《
Happy with the result although pace felt slow ...

20:42
115lb bench press. Otherwise Rx. 
Was cruising until 4th round of bench press.  Hit an absolute wall there. Think the last round of bench took at least 3 or 4 minutes. Had to roll the bar off my chest twice when I gave out unexpectedly. Good workout. 

20:46, RX.

22:09
That hurt in a good way

57 / 168
replaced shoulder and hip so hand release push-ups and 500m row as subs
16:14

19:40
BP @ 55lbs (all sets unbroken)
Pull-ups- subbed a hollow position straight arm lat pull with a PVC and a band I learned at CF Gymnastics course.

Lots of scaling due to an unhealthy right shoulder, but still had lots of fun.

17:51.  95lb bench all else rxd

4 rounds Globo Mod:

21 Hand release pushups
15 pullups
500m row

16:03

43/6’3”/200
13:16 rx

23:43 95lb bench

47 year old trying to get back into shape. Been running for 3 years. Ultra distances. Now want to build strength with the endurance. Let’s just say my strength struggles. 

Live in a small town with no CrossFit. So thanks for posting the WOD’s 

95lbs on bench
Band assisted pull ups 
7:30 mile 
4 rounds in 28:23

Used 115lbs and did three rounds as I ran out of time, 18:25. 

22:36 rx’d 

22:52 Rx’d but substitute run for 500m row

28/M/205

Scaled to 95# and ring rows, body parallel to the ground.
23:26
All bench press unbroken.

M/28/5'6''/157

23:10
95 lb bench
strict pull-ups
500m row

43:04 Rx on Treadmill Speed 6.0

16:47 Rx

Bench: 8,7,6 (from second round)
Pulls: 10,5 (from second round) - Door pull up bar 
400m (treadmill, 1.0 inc, 13kmh)

42 M 5'7" 66kgs

54 YOM 5’6” 215

4 Rounds for Time
Bench
135X21
15 Chins
400 meter Run (5 Laps around basketball 

40:21

Rxd untill last set.  Lost my bench so I did a super set between 50lb DB Bench and Chins.

Over estimated my strength on bench multiple sets to complete really slowed me down

Exes

Newby again.  28.20

Bench was fine
Pull ups are evil
400s killed me but I ran them

260/49. 

95lbs on bench presses 15:54

adapted?

21:20. Rx Door pull up bar so not much kipping.

M/6-3/218lbs

Modified to
4 rnds
w/ 20# 5.11 vest
10 BP @ 160
10 mostly strict pull ups on fat bar
400m run (jog really)
24:11
m/49/175

24:04 Rx

21:17 RX
benches broken into 3 sets
Pull-ups unbroken
M 42/1.78m/77kg

13:30 RX breezed on the bench, sets of8/7 on pull-ups and avg. 2 min on the 400s
45/5’11/203

Back in China for a spell after 2 months at CrossFit Dtlb in Long Beach 

안양공식인증지부 크로스핏힘 
45세 180cm 90kg 
경택 16'11", 재빈 21'11"

For clarification, that first symbol means female and the second means male . My way of remembering is first symbol is like a hand mirror usually used by female 

INTENDED STIMULUS


This workout screams fun. If you choose the right weight on the bench, you can get a full-on-BRO-arm-and-chest pump. Pull ups are not strict today so we get to play and show our gymnastics skills. And we close each round with short runs to get our heart rate up and find that do-I-really-like-this-shit? feeling that all of us crossfitters love. This will be epic. However we can easily miss all that fun if we go too heavy on the bench or have too many reps on the pull ups. This should be a medium effort in which we are not taking more than one or at most two *FAST* breaks in the arms movements in each round. The best is if you keep it to one, that way we can really find the intensity today. 
Athletes developing strength for pull ups can work on kip swings and add chest to bar rack pull ups.  


OPTION 1
4 rounds for time of:
21 bench presses
12 pull-ups
400-m run
 
♀ 75 lb. ♂‚ 115 lb.


OPTION 2
4 rounds for time of:
21 bench presses
7 Kip Swings 
7 Chest to Bar Rack Pull Ups 
400-m run
 
♀ 55 lb. ♂‚ 75 lb.

This looks like a fun one. Here are some thoughts:
Bench Press: I consider the loading to be relatively light and the volume to be fairly high today. I will likely reduce load and/or reps if the athlete will need to take more than 1 very quick break on the first round. The goal is to not take more than 2 short breaks on any given round.

Pull-ups: Being that there is no designation of “strict”, I will allow gymnastics style kipping pull-ups today. I consider 60 reps to be a moderate amount of kipping pull-ups and very achievable when arranged in this fashion. For athletes that need more than 3 sets to complete a round of pull-ups, I will likely have them reduce the reps per round. For athletes that cannot currently perform pull-ups, I will have them modify the movement to a jumping pull-up. This movement modification adds variance to previously recommended modifications and also allows power output to stay relatively high. 

Run: I will have nearly everyone complete the entire run distance today. If the overall volume is too stressful for an athletes’ current capacity, I will reduce the distance as needed. 

Below are two examples of how you might scale this workout.:
Intermediates
4 rounds for time of:
21 Bench press (Reduce load to achieve no more than 2 short breaks on any round)
10 Pull-ups (Complete 15 reps if capable in less than 3 sets on every round)
Run 400 meters

Beginners
4 rounds for time of:
15 Bench press (Reduced reps to keep volume in check. Reduce the load to complete 15 reps in no more than 2 sets)
10-15 Jumping pull-ups (Reps are based on the capacity of the athlete)
Run/walk 200-400 meters (Distance is based on the capacity of the athlete)

Champions Club Scaling Notes

RANT: 
I definitely see this as Just A Workout, although hitting the 400s hard could make this one pretty nasty, as with any fast-paced 400m workout. The thing I notice is pull-ups don’t say “strict,” which I had to double-check. Still try to keep tight and I like to use reverse grip to make sure our shoulder stays in good external rotation.

I SHOULD TRY THIS RX’D IF: I’m somewhere in the ballpark of being able to do benches and pull-ups in 2-3 sets.

ORGANIC SCALES:
Strength — add weight and lower reps on bench, make pull-ups strict, sprint run, and rest between rounds. Maybe even lower run and add rounds.
Stamina — keep rounds the same and add reps/distance
Endurance — break up pull-ups and bench press however strategized within each round
Flexibility — chest-to-bar on pull-ups and let yourself hang for a bit on the bottom to stretch out

NEUROLOGICAL SCALES:
Coordination — look up the Change of Support Pose drill and do that for 15 seconds before every run. Also try to let go of the bar on each pull-up at the top
Accuracy — chin over without breaking neck position and bar touches chest on bench press
Agility — either concentrate on cadence for the run, or make it a change of direction of sorts
Balance — ring push-ups sub for bench, or dumbbell bench press.

GROUP VERSION:  
We’ll sub floor press for bench press with a mixture of dumbbells and bars, and the range of motion will be disregarded as long as they can keep a consistent kipping rhythm.

WARMUP:
Jump rope — always and good practice for running cadence
Handstand — overhead prep
Hollow rock — good midline prep for running
Pistol — foot/arch prep for running
GHD sit-up — when’s the last time these came up?

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. Could be real bad if you sprint the 400s, but you probably won’t. Arms might fall off though.

Globo scale: if you can't run, do assault bike cals (25/20), or row 500m per each round of running.  If using a treadmill,  use a slight incline.   

If you are without a barbell today use 35/50lb dbs for the bench presses. If without a pullup bar do moderate lat pulldowns or 15 upright rows with the dumbbells same weight as the bench press.