3 rounds for time of:
Run 400 meters
30 squats
20 push presses
♀ 75 lb. ♂ 115 lb.
Post time to comments.
Compare to 140925.
Scaling:
Reduce the reps and load to push hard on the runs and keep this workout fast paced. Intermediate athletes can do the workout as prescribed.
Beginner Option:
3 rounds for time of:
Run 200 meters
20 squats
15 push presses
♀ 35 lb. ♂ 45 lb.
Comments on 210516
77 Comments
CFWUx2 BS/PP 10 10/5
36:10
50kg
11:40 RX
M/39/5’9”/195#
15:05 Rx’d
RX :18:24
the 400 was up hill and i am a slow runner
some of you people are animals..
21:45
M/25/5'8"/155lb
CrossFit AFK
12:06 - Rx
Scaled
10:46 @95
Scaled
10:46 @95
RX+ since did weighted squats as well!
15:30
42 / 6’0 / 195
Rx
12:38
10:56 Rx
M/28/6’1”/200lbs
M/35/6'/175#
11:06 Rx
(push presses: 20/15+5/10+5+5)
13:30
Rx male 23y 175cm 82kg
Omg I just realized that I ran 400 at the end of the 3rd push presses so I did it in like 11 and a half nnniiiceeeee
17:51
95 lbs. do push press. Had to break into sets of 10,5,5 - 8,6,6 - 8,4,4,4.
Probably should’ve for used 75-85 lbs.
As RX
12:11
19:39
I didn't watch the video and did 115# back squats instead of air squats
Oh dang haha. Thanks for saying this. I wasn’t planning on watching the video and also mistakenly understood it as weighted squats.
Did on 5/17, 19:28 @95lbs
Did on 5/17/2021. Modified: 95 lb squats and push-press. 2 full rounds and 1 more run. 14.02
Glad I watched the video...I was about to do 115# weighted squats instead of air!
Sub Run to 2.5x echo bike (1000m) otherwise Rx
16:09 (4:45/5:48/5:36)
I did the squats with weight too guys. Whoops
19:36 Rx+ 26 y/o female barbell from ground
Rx’d plus*
19:24
Misread and did 115# back squats AND 115# push press.
I did the same thing! I couldn't figure out how everyone else got through it so fast.
Same!
30 DU
30 OH Air Squats (pvc)
30 Decline strict pushups
13:45
4:08/4:34/5:02
3 rds, with 25lb. Dumbbells
90 sec run in place (pose)
30 squats
20 push press
Score: 15:03
M/49/5'7"/158
3:33+3:57+4:20=11:49 @95#
15:49 rx; tough one;
20:50 Rx
barbell from ground.
back squats UB
push press 7-8-5/5-8-5-2/5-7-5-3
Man, I have no idea how some of you got this in 10-15 minutes!
A lot of those 10-15 minute times were accomplished with air squats. The WOD description is a little ambiguous, but the compare to (140925) is not.
Yeah, that makes a lot more sense! And now I see tomorrow's WOD has 20 reps of heavy squats, I'll just swap it out with a lot of air squats instead.
3 rounds in 16:25 of:
Run 400 meters
30 squats
20 push presses, 75#
14:46
Scaled run with 2:30 shuttles in the basement. 45# dumbbells for the push press.
10' 59'' RX
11'07 Rx
13:01 rx’d
12:43
50 lb dumbbells
16:15, sqts & PP w/115#
12:39
The run wasn’t exactly 400m, but somewhere around there. Don’t have a means of exact measure.
Used 95lb on the press.
Really disappointed as I had to call this after the 400 on the 3rd round. Kids interfered with the outside setup and I was gased to boot. That was at 14:45. Finished off the squats and push presses for good measure.
Reading through the comments did the squats and push presses at 115lbs. Well that would explain a lot!
11:46, runs are slooooow
F / 39 yr old / 138
12:57 RX
13:34 (65#)
A little slow & I even scaled the push presses to move faster. Ha
When Cindy Met Mary...
Complete as many reps as possible in
10minutes of:
5 strict pull-ups
5 strict handstand push-ups
10 pistol alternating
-7R+10
오늘도 무사히
11:25 modified
20 burpees
20 squats
20 pp w/20# dbs
M/43/6'3"/210
10:58 (PR)
Prev:
11:38
Modified / scaled:
--
3 rounds for time of:
Run 400 meters
30 squats
20 DB push presses | 2x 12,5 kg DB
SCORE: 14' 48''
--
Great WOD 👍 Thank you.
I wish I was a bit fresher to fully enjoy it, but yesterday's WOD and today's 10 km run left me a bit sore.
Still, after the first round, all soreness disappeared.
Runs were an undulating loop around the block, all well under 2'. Squats were the easy part.
Had to break PP: 15/5, 14/6, 10/8/2.
Did 30 more PP after, for good measure.
10 km run in the early morning.
49, male
15:59 Rx
r1 4:00
r2 6:00
r3 5:59
10:51 Rx
Runs in 2:00 - 2:15 - 2:15,
Push-press unbroken 1st and 2nd rounds, 10-4-6 in the 3rd round
m/53/5'11"/200#
Killed it as usual!
3 rounds for time of:
Run 400 meters
30 squats
20 push ups
11:11
M 50/190/6’
12:01 @#95 push press.
First time in over a year and a half did the beginner with 45# bb time was 10.14! Not to shabby
Welcome back and nice work.
Scaled to 2x45# DBs.
9:05
That's fast, good job!
15:35 @ 115lb squat & push press
Were those supposed to be air squats? I definitely didn’t do air squats.
Yes, air squats. Nice work on doing extra, even if by mistake!
75 lbs
10:54
11:40
As rx’d, 11:39.
I felt like I went pretty fast in this, but it’s over a minute slower than from 2014. Was trying to go unbroken push press, no problems through the first two rounds but couldn’ quite get it last round. Failed on rep 19. Runs were possibly slower than last time – first one came in about 100 sec, but the others were probably closer to 120.
48m/5'10"/185
3 rounds for time of:
Run 250 meters Assault Air Runner
30 squats
20 push presses
80 lbs
worked on running not jogging the run.
14:53
Male 51yo 181cm 78Kg
15:48 Rx'd
Scaled PP to 95# otherwise Rx'd
11:14
Squat and PP were unbroken each round. My output was better than expected - was not feeling motivated at all this morning and had to really push to get started.
Way to push through Lincoln!
Thanks James! It's just one of those days.
Great explanation. Thanks so much.
Thank YOU my friend, I hope it helped!
19:27
0.4mi row (air rower)
30 sqt @ 75#
20 PP @75#
**Feeling hamstrings after trail rides and training this week. Getting my bikepacking training in👍! Squats were slow point.
M/46/6'2"/180#
Scaled/modified to
3 RFT
30 cal AB
30 squats
20 push press with 35# DxKB
11:47
sub：30cal bike+30 squats+20 hspu.
:11'05''
https://youtu.be/7GsyGPB6Eig
Great to hear your voice Rob- will get back to Aberdeen soon and join you guys in a work out- Mark from Vancouver Island!
Mark, I hope you are well!!! You know the deal, the doors at Crossfit Aberdeen are always open, look forward to seeing you again!
Champions Club Scaling Notes
RANT
The only browser I can post on is Chrome; Safari and Firefox just keep doing the loading circle when I click "Post"
WORKOUT THEMES
Just a workout.
MAIN DECISION
Do I want to emphasize a certain aspect of the workout or just go for best overall time.
TECHNIQUE SCALE
Reps as listed, 5 rounds instead of 3, slower pace on everything; maybe even rest a bit between rounds
CONSISTENCY SCALE
As is, sprint the squats and push press and use the run as a recovery of sorts.
INTENSITY SCALE
Sprint the run, use the squats and push press to catch your breath a bit.
INJURY SCALE
Upper-body - one-arm push press
Lower-body - 5 rounds of 20 knees to elbows, 20 seated overhead press
MY STUFF
10:36, first round with 95, other two with 115
GENERAL FEAR LEVEL: 7
Nice work dude!