For time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses
Post time to comments.
Compare to 200707.
Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press loading that allows you to complete a set of 10 unbroken reps when fresh.
Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses
Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses
♀ 35 lb. ♂ 55 lb.
Comments on 210627
53 Comments
CFWUx2 10*45 10*95 1*135 bench(sub for dips)
37:00
25:12 @170lbs bodyweight
M41, 165#, RX 21’ 37”
20:50 rx (175#)
m/53/5'11"/175#
23:36 RX (195#)
M/38/5’9”/195#
subbed 5/10/20 pull-ups for row, and used 40# dbs
11:04
19 min
August 3rd, 2021
wu: bike, pvc, slips
wod: 400m ski erg
30 bench press 42 kg
800m ski erg
20 bench press 42 kg
1200m ski erg
10 bench press 42 kg
17:11
post: bike, balance board, stretch
29:22 as rx’d (180lb bench)
In the morning on a bowl of cereal...2’s through the 30 and 20. 1,2,3,4 reps on the final 10. Avg pace was about 2:00/500m
last time this took over 40 minutes and I had someone to push against!
180/42/176cm
22:03 s
55# (40% BW)
F/24/5’5/140
CrossFit AFK
M/25/5'8"/155lb
CrossFit AFK
30:04 - Rx
22:53 at 115lbs bp. 79% body weight.
Intermediate
25:13
Scaled to 145 bench:
31 mins
42 / 6’0 / 190
185#: 24:59
M/35/6'/175#
26:18 Rx
Did it in like 20, scaled 20 lb down (165lb), first 10 with 185
Male 23y 175cm 83kg
21:04 with 135lb
M/28/6’1”/198lbs
Rx 20:30 80kg
I can see why 210627 was supposed to be before 210627
Don't have a bench so used a 30lb vest with feet elevated on rower to do push ups in place of bench press @ bodyweight.
Rowed as prescribed.
18:40
M/30s/225lbs
29:55
30, 135# bench presses
Row 500 meters
20, 135# bench presses
Row 1,000 meters
10, 135# bench presses
Row 2,000 meters
19:30, subbed push-ups for bench.
compare to
19:49, also with push-ups
Today: 100%bw, 185#...25:57
7/7/2020: 95%bw, 185#...27:34
Rx’d 25:33 @ 175 lbs
170312: Rx’d 25:00 @ 180 lbs
Completed 6/27. No rower or bench press so substituted with running and floor presses using my rack to hold it between sets.
185 lbs is current weight and what was used.
22:18.
Runs were outside and brutally hot/humid in SEPA. Last mile was over 8 minutes. Bench was challenging at that weight especially at the tail end of each round. Challenging workout!
156.5# (3/4 BW)
26:16
bench press split up into:
7-6-5-4-4-3-1
6-4-5-3-2
5-3-2
24:31 scaled
Scaled Bench Press to 65# DBs (approx 70% BW), otherwise Rx'd
Between 25 and 30 minutes (I lost track of the time). Not a great performance today, no reason for it.
Not timed. 250m/30 floor press w/ 15# db
500m/20 floor press w/ 15# db
1k/10 floor press w/ 15# db
M 50/190/6’
18:51. Scaled the bench to #135 and subbed 50,100, 200 sdhp with a #45 kettlebell for the row.
M/56/6'1"/178
For time:
Run 1/4 mile (1:44)
30 bench press (180 lbs, 101% BW)
Run 1/2 mile (3:31)
20 bench press (180 lbs, 101% BW)
Run 1 mile (7:03)
10 bench press (180 lbs, 101% BW)
Time: 20:29
21:08
Run 400,800,1600
135 lbs
Modified to available equipment: 2x 9,5 kg DB.
--
For time:
50 DB SDLHP
45 DB floor presses
100 DB SDLHP
30 DB floor presses
200 DB SDLHP
15 DB floor presses
SCORE: 31':07''
--
Great session 👍 Seriously slow but steady performance.
Did 50 more presses in the end, for good measure.
‘MayTiger’
Complete as many reps as possible in 5minutes of:
5 strict pull-ups
5 strict ring-dips
10 pistol alt.
-5R
1min rest
Complete as many reps as possible in 5minutes of:
10 One-arm dumbbell snatches alt. 22.5kg
5 Dumbbell’s thrusters
-4R
오늘도 무사히
Subbed bike for row &
Scaled Bench press to:
30 Reps: 65# (54% BW)
20 Reps: 75# (62% BW)
10 Reps: 85# (71% BW)
24:02
Compare to: 23:19
scaled to 135# bp
else as rx
26:51
m/51/175
compare to with same scale
26:12
18:00
3/4 bodyweight 135
23:51 rxed at 155lbs.
Scaled to 85% BW = 170-lb bench press
19:20
200707 (same scale) was 19:48
2k row took 5 seconds longer today, but the benches were faster
m/53/5'11"/200#
Scaled/subbed to:
1 2x20#DBs SDHP per 10m row
2x70#DBs bench press (82%bw)
17:24
Subbed/scaled to 75% BW bench (120#) and 400/800/1600 runs
25:14
170312: 23:24 (rows and 80% BW/125# bench)
130317: 29:12 (rows and 83% BW/145# bench)
57/5’8”/160
400 m run
30 bench 165
800 m run
20 bench 165
1600 me run
10 bench 165
22:34
I ran because it’s hot and I needed to suffer in the heat.
M/5’7”/180/48
scaled to 95# bench press
27:01
Scaled to 75% bw bench press (135 lbs)
20:21
RX 205#
34:40
260m-500m-1000m* no-resistance (broken!) elliptical trainer
112.5lbs bar (3/4 body weight)
19:24
*almost exactly 2-4-8 mins
Set of 30 in 4 segments, set of 20 in 3, set of 10 unbroken
Does anyone know how to repair resistance on a Sole Fitness elliptical trainer? I know ... go get a Concept2 Rower. One day.
17:31 RX. 180 pounds
Great job!
Male 51yo 77Kg 181cm
No bench W vest 20 lascia.
18:49
Champions Club Scaling Notes
RANT
Nothing to rant about
MAIN DECISION
Just a Workout or emphasize one movement or the other?
WORKOUT THEMES
CrossFit at its most basic: take two distant modalities and blend them together into an elegant couplet. More upper-body pushing at midrange with moderate weight is the weightlifting piece, then add a conditioning piece.
TECHNIQUE SCALE
5 rounds
Run 400 meters
20 push press
CONSISTENCY SCALE
Mush everything together into one round
INTENSITY SCALE
Sprint the rowing portion, be okay with bench press suffering
MY STUFF
I messed up the order: I did descending runs also (mile, 800, 400). Bodyweight is 170, and did floor press. 26:47. I probably should've lightened up the weight.
GENERAL FEAR LEVEL: 7
Scaled
50kg @ 50% bodyweight
26.25 min
👍😅
200707:24'07''. (75KG)
https://youtu.be/yfj3VXGt_oY
210627:23'32''.
https://youtu.be/dVdkva94Wo4
Row 500 meters 2 min 420 meters
30 115 lbs bench presses
Row 1,000 meters 4- min 840 meters
20 115 lbs bench presses
Row 2,000 meters 8 min 1710 meters
10 115 lbs bench presses
17:56