CFWUx2 10*45*2 10*95*2 10*135*2 185

5r +4dl

(+2dl after buzzer)

223lb dl

9DL + 50M RX

M/39/5’9”/195#

15 minutes of:

1 deadlift

2 burpees

2 deadlifts

4 burpees

3 deadlifts

6 burpees

4 deadlifts

8 burpees

Etc.

185-lb

10 rounds + 5 deadlifts = 170 reps

Completed 6.22.2021. Sub rowing for running. Got through 7 deadlifts/350M row and 7 additional deadlifts.

Intermediate, M/54/5'8"

7dls+270m

8 DL and 300m

M/25/5'8"/155lb

CrossFit AFK

8 + 209 Rx (9 deadlifts and 200 meters of running)

As rx’d, through round of 8 + 9 deadlifts and 100m of the run.

This was pretty fun.  Unbroken deadlifts through 8, then 6-3 on the last round.  Tried to keep the runs light and fast.

48m/5'10"/185

Got to 8 deadlifts

Completed Rx

7 reps at 125 kg + 175 meters

M/35/6'/175#

9 deadlifts + 350m, Rx

M/46/5'9/214

Substituted run for a row as we had snow this morning.

Completed round of 7 + 220m row in round of 8.

intermediate. 9 sets. Should’ve gone a little heavier on DL, maybe 200.

M40/6’00”/185

got through the 7s RX

mayhaps 275 was too heavy. Had fun though.

8/400 + 3DL. Used 225, probably should have done 245.

As RX’:

7 reps + 200m run

42 / 6’0 / 195

80# dbs for deadlifts, and subbed 1 BPU for 50m run

8 rounds + 10 reps

8rds + 255m, rx

M/56/6’1”/180

15 min AMRAP:

1 DL (275 lbs)

Shuttle run (15 m each way) 50 m

2 DL

Shuttle run 100 m

3 DL

Shuttle run 150 m

and so on

Rx: 7 rds + 8 DL + 35 m*

*was driving (moving) from NYC to Chicago on 210417, so did this on 210419

Intermediate Scale

8 rds + 9DL and 3 runs

Rx’d 10 rounds + 11 Deadlifts

7 rounds DL (Rx) + 300m run

M/47/227

15' AMRAP

DL (185#): 1,2,3...

Row 100m, 200m, 300m...

6 rds + 7 DL + 350m

8 rounds + 9 DLs Rx

M/43/5’8”/165

8+259 @85 kg

275 lb

9 reps and 100m at 15 min

Completed till 10 reps and 500m out of time

185DL

row 100, 200, 300...

6 rounds plus 203m row

With 205# DL

7 rounds + 8 DL + 160m

58/5’8”/160

Sc to 225#, echo bike (x2.5 distance)

8 + 9/375 of 1125m

8 full rounds + 9 deadlifts and 290m of 450m

M/28/6’1”/200lbs

Due to equipment restrictions at my gym I had to modify this workout

15min AMRAP

bench press 225#

skierg cals (5-10-15-20 etc.)

6 rounds + 7 bench press and 15 cals

148 total reps

RX, 9deadlifts in sets of 9s

15 min AMRAP

1 DL, 185#

2 stair sprints (basement stair down+up)

2 DL

4 stair sprints

3 DL

6 stair sprints

etc

7 rds + 4 DL of 8th rd

M 50/190/6’

8Rnds +9+100m @ #225.

Make 59yrs 5’10, 175#

245# DL

25m shuttles

7rds + 800m

8 rounds + 16 deadlifts and 100m run

did 53# KB deadlifts (heaviest I have) with double the reps since my entire household was sleeping so I couldn’t touch the barbell

Rx’d

8 rds + 9 DL + 250m

225# DLs

8 rounds + 9 deadlifts

45 DLs, 2000m

Nice workout

Modified / scaled:

In 15 minutes, complete as much as possible of:

5 DB deadlift | 2x15 kg DB

10 jumping jacks

(...) Added 5 DL & 10 JJ each round

SCORE: 7 rounds (140 DL + 280 JJ) 14'55''

--

Running was not a good fit today, for logistical reasons and also because I had already done a 10 km run in the morning.

So tried to keep the "Breathe Hard, Lift Heavy" pattern using the available means. Turned out a fun WOD 👍

Did 2 more sets of 30 DL for good measure.

7 rounds =

185

echo bike 10th of a mile increments

M/49/5'9"/158

Limited by what I have...

For i in 1,2,3...

i deadlifts at 175#

15 x i seconds elliptical

Completed round 9 after the bell

subbed rowing for running

9 DL + 410 m

275lbs

7 rounds completed

Plus 8 DL & 200 meter run

Had to break deadlifts in R6, 7 & 8

7x DL +300M.

SMOKED!

7 Rds Rx

Should have scaled the deadlifts a little & my transitions were slow. If I ran back inside I probably could’ve got a few deadlifts in Rd 8.

Scaled:

2 2x70#DBs deadlifts for each 1 Rx deadlift.

8 rounds + 425m

8 DL 400 m Rx’d

8 rounds + 9 DL + 125-m run Rx'd

Nice WOD!

m/52/5'11"/200#

33yo F/143lbs

185# DL, all rounds unbroken except round 8. Row instead of run. Fun!

1+2+3+4+5+6+7+8+(9+122m)

9+2 Rx

What surprised me was her w hard the 400+m runs felt.

DL UB through 6 rounds. 2 sets in rounds 7-8. 4-3-2 in round 9.

26 yo

160lb

Amrap 15min

5-10-15-20-25 etc

C2 bike Cals

Db Deadlift 50lb pair

score: 23 cals of the round of 35

(total reps:233)

1 deadlift @ 225#

50-m run

2 deadlifts @ 225#

100-m run

3 deadlifts @ 225#

150-m run

4 deadlifts @ 225#

200-m run

5 deadlifts @ 225#

250-m run

6 deadlifts @ 225#

300-m run

7 deadlifts @ 225#

15min AMRAP: 8rds +9DL+.08m Run

DL(185lbs)

Too much effort to set this up outside despite the perfect weather. So I modified like this:

185lbs deadlifts

0.02 mile on elliptical at Level 10 (50% power)

Total: 8 rounds + 9 DLs + 0.03 mile

= 45 DLs + 0.75 mile / 91.5 cal (10:37)

Intermediate Option:

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

5-deadlifts

250-m run

6-deadlifts

300-m run

7-deadlifts

350-m run

5-deadlifts

7 rounds plus 5 deadlifts run on Assault Air Runner

♀ 125 lb. ♂ 185 lb.

9 rounds + 5 reps Rx

M/30s/225lb

6 rounds + 5 reps @135lb

M/teens/135lb (my son)

Scaled to 215# DL

8 rounds on the dot.

Scaled this down further than I intended and didn't push as hard on the runs as I normally would - back was feeling a bit wonky this morning so I didn't want to push it too far. I definitely want to have another go at this down the road. Hats off to all you who did this Rx'd and hit 8+ rounds - beastly!

As RXd.

9 rounds + 2 deadlifts.

All deadlifts unbroken. 50 m shuttle runs except the last 450m which is my block loop. Felt really good to get this far!

Then I made the mistake of riding that confidence into another day of snatch balances...wanted another crack at yesterday's failure workout, bad idea. Couldn't get 95 without shoulder discomfort. Everything up to it felt great, but boom, that weight took me down.

Crossfit God's giveth, Crossfit God's taketh away.

Scaled to 205lbs (all of the barbell weight I have, but I don’t think I could’ve done much better if I had more)

7 rounds completed

+ 8 deadlifts

Intermediate 125#DL

In 15 minutes, complete as much as possible of:

1 deadlift

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

Etc.

got to 400m run + 9 DL

Scaled to 225lbs

completed 9 full rounds

m/35/175lbs

185# DL: 1+2+3+4+5+6+7+(8+50 meters)

Ideas on logistics for the run? 25m marked for a shuttle run or increasing outbound distances for a down and back?

Read this wrong did:

1DL

50m

2DL

100m

3DL

200m

4DL

400m

5DL

410m

I want to repeat it another day but in the right way to see how many reps I can do

M/46/6'2"/185#

Scaled/Modified to 225#

1 DL / 4 cal AB

2 DL / 8 cal AB

3 DL / 12 cal AB

4 DL / 16 cal AB

5 DL / 20 cal AB

6 DL / 24 cal AB

7 DL / 28 cal AB

8 DL / 25 cal AB

Read this wrong did:

1DL

50 m

2 DL

100 m

3 DL

200m

4 DL

400m

5 DL

800 m

6DL

220 m

(Instead of adding 50 i webt for doubling the distance lol)

rd 1-4 110 kg DL, rd 5&6 100 kg DL (felt back chirp)

rd 1-6 stairs run 2 floors (30 stairs)

in 15 min

Pregnancy Scaling

AMRAP 10’

1 deadlift

50-m Erg

2 deadlifts

100-m Erg

3 deadlifts

150-m Erg

4 deadlifts

200-m Erg

Etc.

FOCUS: Take the rest you need after each set

Moderate Load (do sumo deadlift if needed)

Champions Club Scaling Notes

RANT

One of my old basketball coaches said, "If you think you're fat, the best way to lose your belly is to start running. Go fast and rest a little" I think there's something to that. Deadlifts and running are a rough combo. The first time I remember realizing this was a 21-15-9 deadlift workout with an 800m run in between; I never realized how much of an "abs" workout running is until I smoked my midline before doing it.

WHAT ABOUT THE MOVEMENTS

Deadlift - squatting with an emphasis on pushing, midline stability, a little more than a medium weight

Run - monostructural movement that can be treated as either a rest station or the main conditioning part

MAIN DECISION

Keep the rep scheme or simplify?

TECHNIQUE SCALE

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

20 deadlifts (light weight)

CONSISTENCY SCALE

5 rounds

Run 300 meters (faster than usual)

6 deadlifts

INTENSITY SCALE

AMRAP in 15 minutes of:

1 deadlift

Sprint 50 meters

Rest 30 seconds between rounds

INJURY SCALE

Upper body - consistency scale, but hip extensions instead of deadlift, and maybe scale to 15 minutes

Lower body - sub farmers walk instead of run, turns into more of a grip workout, so scale deadlift weight so it can be unbroken

MY STUFF

9 + 200ish m run as rx'd

GENERAL FEAR LEVEL: 6

RX:1+2+3+4+5+6+7+8+(9+150M)

https://youtu.be/TyOBsNTyLqM