남(m)/46/171cm/98kg/221201/
Complete as many rounds as possible in 7 minutes of:
5 hard-effort pulls on C2 rower
3 deadlifts
♀ pulls at sub-1:45/500-m pace, 215-lb. deadlift
♂ pulls at sub-1:30/500-m pace, 315-lb. deadlift
Post rounds completed to comments. Share scaled WOD that preserves the stimulus where needed and results therein./
4라운드/
목요일 저녁와드

CFWUx3 10*45*2 10*95*2 10*135*2 3*185*2 1*223
4r +5 row (3dl after buzzer)

6 rounds even 
pulls @ 1:38 (500m PR pace), deadlifts @ 269lbs (I have a random pair of 10kg plates I threw on here, hence the odd weight choice)

7R. Explosive FS@50kg x5, DL@100kg x3. No space to sprint or jump.

subbed 10 deadlifts and some # of bent-over rows, maybe 39# dis?

about 6 rounds 

7 rounds

counted a couple 1:31 or 1:30 reps on rower

What is the workout prescription here? Rounds, reps, etc. Just so I can pass this on to my father so he know what to do.

Rx+ 7 rounds (deadlifts all dropped singles from 1.5-2” deficit) Weights on drop pads and feet on mini boxes. Did not count 1:30 pulls, only 1:29 or better. Turned out a faster shorter stroke was better for me. 

186/40.99/69”

M/34/6'/175#

Scaled to 295-lb. deadlift

6 rounds

Was skiing in Colorado on the date. Completed this today, Tuesday, 31 March 2020, while locked indoors by my out-of-control government.

Subbed 5x5m (25m) shuttle runs; scaled to 235lbs

completed 8 rounds + 25m = total 225m & 24 DL

7 rounds. 255#

subbed 5 max effort broad jumps for the C2 rower: 6 rds + 5 broad jumps in 7th

5+4 Rx

Each round the row took more and more to get, I could not get the last pull to get all 5 on the 6th round. The deadlift stayed pretty much the same except breathing was hard. I am not the best at sprints so this was a good one to put me out of my "comfort zone" goal was to get 3 rounds, I saw some people got way more than that though which threw me off). 

Good. Effing. Stuff. 

5 Hard Effort Pulls on Rower @ 1:24-1:27/500
3 Deadlifts (315lb.)

11 rounds (30/30 then every 40s.)

AMRAP in 7 min of:
Sumo deadliftdumbbells highpulls
Dumbbell deadlift
15-kg. dumbbells 

ROUNDS: 10

7 rds + 5 pulls.  scaled to 1:35 or better and 275# DL.  Age 47
compare to 
7 rds + 5 pulls.  scaled to 65# SDHP and 200# DL.  Age 41
I'd say I'm fitter for sure

instead of 5 hard pulls,  i am going to sub  “get echo bike to 900+watts.” 

6 rounds

255# DLs
Sub 1:30 strokes

.... sprint start of 1/2, 1/2, 3/4, 3/4, full got me to pace, then maintained for 5 strokes

https://duwamishrowingclub.org/

m/39/6’2”/210

Subbed for 5x5m shuttle sprints
Deadlifts with a shovel handle with 104kgs of kettlebells on it.
6 rounds+5metres
43/1.78m/77kg

6 Rounds + 5 row pulls
got the 1:30 rate on rower 
dropped DL’s to 225#

Rx: 7 rounds

best pull was at a 1:28 pace 

short and painful :) 

Scaled down to 225lbs - 7 rounds

41 / 6’0 / 200

6 rds 
10 min (rower 20 sec walk from deadlift)
215#, 1:30 pace

Scaled to 265#, ~1:40 pace in the rows
5 rounds + 5 row pulls
intense

57/5’8”/160

5 rds Rx’d

3 rounds + 1 deadlift. Rx

Rx: 9+5

Ah, 2 of my best movements!

Nice New way to use the rower.
8 rounds scaled to 90kg deadlift and sub 2:00

275#, 1:36 pace or lower
6 rounds even

Tough after doing yesterday's this afternoon

245 lbs deadlift
7 rounds plus 3 pulls

5 C2 pulls between 1:35-1:45
3 deadlift 225#
7 rounds +5 pulls
made deadlifts much harder

Jackie
125#
8 rounds +3 pulls

8+7 @ 225# / 1:36

55 YOM 5’6” 214.5

scaled 
7min
AMRAP

Hard effort Rows sub 145 Damper 10
275lb X3 Dead Lift Trap Bar

6 Rounds + 5 Hard Effort rose below 145

next time I will take the time to strap in my feet each set.  Didn’t strap in feet 1st 3 rounds.  Much more powerful pulls with feet strapped in.  Probably could have made  7 rounds

Rx 7 rounds could of done more if rower wasn't a mile away lol

Completely new to CrossFit.  Looking forward to see what I can do.
Scaled DL to 275#
Hard Pulls on C2 were sub 1:30
Completed 7 rounds 

Rx’ed 
= 6 rounds

If you are able to, go out and buy a door chin up bar ASAP. If you have rings and a kettlebell or dumbbell, it will also add some additional variety to your home workouts. 

9 Rds
205# & 8 burpees 

7 rounds Rx (sub-1:30 and 315-lbs)
Nice WOD!
m/51/5'11"/200#

So I slept in yesterday and didn't work out for no good reason other than I didn't want to. So I doubled up today.
Yesterdays WOD:
10 full rounds plus 11 reps
55# OHS and halfway through had to scale the pass through for hollow rocks

Today's WOD
7 full rounds plus 2 strokes
185 deadlift 
and had the pulls at 1:50-1:53.

Globo scale: If you don't have a rower sub 5x 5 meter shuttle sprints (15 feet).  If you don't have a barbell sub 3 devils presses, 35/50lb dumbbells,  for the deadlifts.

Given the ongoing crisis, I will try to add in a bodyweight sub for the foreseeable future.  For today  it's AMRAP 7 5 strict pullups and 8 burpees. (Door chin up bar required). 

This workout is an interesting one in that it’s an AMRAP but it will require most to transition slowly so that they can achieve the high power pulls on the rower. There is also a bit of redundancy between the rower and deadlifts that will make the pulls on the rower even more difficult to achieve. Here are some thoughts on scaling:

Rowing: I recommend, during the warm-up, having athletes perform a couple short and near-max efforts on the rower. A guideline that can be used is to try to replicate those efforts or to get 5 pulls in at a pace that is ~5-10 seconds above what was performed in the warm-up.

Deadlift: The scale is to simply use a load that is challenging but allows for 3 reps to be completed consecutively with a short rest break. 

Scaled DLs to 275 lbs.

8 rounds + 6 reps 

6 rounds + 5 pulls+ 1 deadlift RX

WOW that was harder than I thought keeping it under 1:30

Is there written out instructions? I did not get what to do with the cabbage??

Chris Sinagoga’s new to CrossFit scale
AMRAP in 12 minutes of:
12 deadlifts 175lbs
200 meter run

6 rounds + 7 deadlifts

8 rounds + 5 C2 pulls
205# deadlifts, pulls between 1:51-1:55/500 meters.

Good morning dear all

Please, what is the meaning C2 on the ... C2 rower...?

I have to row harder as possible and faster possible, right?

Thanks in advance.

AMRAP 7 Min
5 hard pull with 
3deadlift Stone
9 rounds

Brilliant

I have question regarding the weights. So the weights posted are they total weight on the bar, or weights per side.
like when the post says 180 pounds do I put 180 lbs on each side of the bar, or do I put 90 pounds each?!? 
thanks 

RX:6R.  Record one less round and forget to turn on the camera.
https://youtu.be/8L9sYXOZH-A

This looks great!  I can’t wait to try it. Love the videos!

Champions Club Scaling Notes

RANT
Am I being dumb by not cancelling classes at our gym and just doing extra cleaning/disinfecting? Not a condescending question, by the way. Asking for honest input. Feel free to discard this comment if it opens up a storm.

PURPOSE
The top left part of the fitness graph.

NEW TO CROSSFIT SCALE
AMRAP in 12 minutes of:
12 deadlifts
200-meter run

TRAINING SCALE
As is

PRACTICE SCALE
New to CrossFit scale.

INJURY SCALE
As with the New to CrossFit situation, intensity is difficult to come by when injured. Not saying it's impossible. So here again, I'd double down on what you can do here. I'd pick 2 movements: one that feels difficult for 3-7 reps and one monostructural piece. 3-7 reps of the difficult movement and some time domain for the monostructural that would give just enough muscular rest but make breathing a challenge.

GROUP SCALE
Team workout:
Partner 1 - 3 deadlifts (or added reps if needed) then sprint a given distance
Partner 2 - same as soon as partner 1 finishes the sprint.
7 rounds, post best total time.

WARMUP
Candlestick
Jump rope
Hip extension
Plank
Pull-up

GENERAL FEAR LEVEL: 7 I would guess. I have no idea how this would be on the rower, but I tested it out with short sprints and it was difficult.

INTENDED STIMULUS
.
We often forget that force is mass times acceleration. Our meathead brains tend to only focus on mass because mass is there, you can touch it, you can see it. But also because it is easy to measure. However, acceleration matters, of course. Strength is the application of force; hence load and speed are equally important. This is why the guys at Westside Barbell are always telling us to come out of that squat aggressive and fast. With that in mind, look at this workout. It is 7 minutes of strength work. Sure, it will get sweaty, but it mostly is a high rate of force production over and over and over. Both movements will interfere with each other substantially. The first round might feel very doable, but from the on, that bar will feel a lot heavier than you'd think. That said, this is not a heavy day. We don't want big breaks between sets. We are looking for 6+ rounds, so take that also into consideration. Choose a weight on the deadlifts that is close to your 10RM. For the speed on the rower, 10 seconds over your fastest 500-m time is a good place to start. You do want a speed you can sustain for the five pulls every set, so if it sounds a tad conservative, that is fine. As we said, this is a strength sesh, treat as such. Brace before each rep, focus on your back and legs, and push like a champ. BRACE!
.
▶ OPTION 1
Complete as many rounds as possible in
7 minutes of:

5 hard-effort pulls on C2 rower
3 deadlifts

♀ pulls at sub-1:53/500-m pace, 185-lb.
deadlift
♂ pulls at sub-1:38/500-m pace, 275-lb.
deadlift

▶ OPTION 2
Complete as many rounds as possible in
7 minutes of:

5 hard-effort pulls on C2 rower
3 deadlifts

♀ pulls at sub-2:00/500-m pace, 155-lb.
deadlift
♂ pulls at sub-1:45/500-m pace, 225-lb.
deadlift

▶ OPTION 3
Complete as many rounds as possible in
7 minutes of:

5 hard-effort pulls on C2 rower
3 deadlifts

♀ pulls at sub-2:07/500-m pace, 125-lb.
deadlift
♂ pulls at sub-1:53/500-m pace, 185-lb.
deadlift

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

GENERAL WARM-UP

1 round of:
20 strokes, legs only
20 strokes, legs + body
20 strokes, full stroke + pause
10 deadlifts to knee*
10 top-half deadlifts*
10 full-range of motion deadlifts^
*With an empty barbell
^With light bumper plates

SPECIFIC WARM-UP

Rowing
“Stroke builders”
5 strokes at rates 24-26-28-30
5 strokes at rates 26-28-30-32
5 strokes at rates 28-30-32-34

Build-up + practice
Build-up to working weight by performing 5 sets of 3 deadlifts reps, increasing load each set.

2 rounds of:
2 strokes
1 deadlift
*Rest 1 minute between rounds