4 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts
♀ 35-lb DBs ♂ 50-lb DBs
Scaling:
Beginner-level athletes can reduce the loading on the burpee deadlifts to maintain a steady pace and work at high intensity.
Intermediate Option:
4 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts
♀ 25-lb DBs ♂ 30-lb DBs
Beginner Option:
2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts
♀ 10-lb DBs ♂ 15-lb DBs
Comments on 230101
94 Comments
CFWUx2
25:45
17:38 RX'd
24:38 (20kg DB)
15:38 Rx
16min08
Intermediate, and subbed 12 pull-ups for row
20:51
25:40 RX
M/39/5’9”/195#
M/36/5’8”/180
16:54 RX
-then-
BMU practice
1 rep EMOM x 10
21:08 as rx’d. Hands on floor for the burpee (not on dumbell) several short breaks to shed clothing. Burpees unbroken. Not much warmup… About 30 toe touch and jumps…
Modified:
--
4 rounds for time of:
25 SDLHP @ 2x 7,5
25 incline push-ups
25 DB Russian swings @ 15kg
> 18'47''
--
Peace.
M/27/5'8"/170lb
CrossFit AFK
16:18 - Rx (Never really stopped. Could have maybe started faster. Stayed above 1000cal/hr on rower and a variety of styles of the DBBDL.)
51/M/196#/5’10”
18:36 Rx. Those burpee DLs take forever!!!
24:13 with 20KG DB
Intermediate
19:06
18.39” nice work
18.39”
Scaled to 35lbs:
~25 mins
44 / 6’0 / 190
Rxd 24mns
17'15" rx
Fun one!
Hope to do better the next time I'll try it!
Pure grind!
14:47
Int SC to 35# DBs...19:41 (4:30/5:47/5:46/3:48) pushed the burpee DL last round hard to get under 20 min.
25:00 rx
3 rounds
23 Cal row
23 dumbell burpee deadlifts with 14kg dumbbells
15:01
M/36/6'/180#
15:17 Rx
(Each row in approx. :90; each round of deadlifts steady and unbroken)
Deo gratias
Rx 14.30
Beginner Option
Rx: 15:40 25LB
21:25 Rx
15:02....used a 50lb and 53lb KB
23:24 min with 25 lb dumbells
Probably should have done higher weights
Great start to the year!
17:48 Rx
completed after Backsquat 10-8-6-4-2
315-315-335-365-385
22:27, 40 DB’s. Tougher Than I thought it would be.
This was my mom's first Crossfit workout. Here's how I scaled it:
for Lyne
4 rounds 10 min cap
8 Cal row
8 burpee DB deadlift (5 lbs each)
score: Cap+4 (10 min. 4 burpee deadlift remaining)
She took around 40 seconds per round to row 8 cals. Step back burpees for most reps and tried a few two-foot jump bupees too during the WOD.
Didn't sleep that night. 17:30, int opt.
3 Rounds
35lbs
15min
RX
16’28
may done 5 BDL more, don’t know. Tripped in counting in 3rd round
15:39
15kg DBs
First ever attempt at a CrossFit WOD.
Only got 2 rounds, underestimated this
12.5kg dumbbells
11.28
18 38
Assault bike
made it a 15-min amrap w 30# dbs:
3 rounds, 23 cal row, 3 burpee DLs.
23:00
@25 lb dbs
I started with 35s and dropped
2 rounds: 12:29 w/35lbs
Rx
17:50.69
Round 1
04:03.63
Round 2
04:49.42
Round 3
04:29.82
Round 4
04:27.81
4 Rds
12 cals
12 db burpees (50s- all I’ve got)
12:50
As rx’d, 16:17.
Row pace slowed after burpee deadlifts. First round was about 1200 cals/hr, while subsequent rounds were closer to 1050. Slow and steady through burpee deadlifts, a few rests at the bottom. These were really awful – a set of 10 would be fine, but 23 is a bit of a mind game.
49m/5'10"/180
Nice work Mel!
18:04 Rx’d
Scaled DBs to 35# (heaviest I have), otherwise Rx
18:51
C2 was at drag 6.5, and kept the rows to a minute or less. The DB burpee DLs crushed me more than expected. Nice kick-off to 2023 HQ and happy new year to all!
17:56 RX
Great workout to kick off the new year!
Warm-Up
3 min Bike Erg
3 rounds
10 Good Mornings
5 Pass Throughs
10 Single Leg V-Ups
Modified WOD:
4 rounds
23 Cals Bike Erg
23 Deadlifts @135#
11:52
Aerobic Accessory:
30 minutes max distance at 12%
Scaled
4 rounds
23 cal on a traditional gym stationary bike
46 db burpee DL 2x10 kg (22 lbs)
27:00
Wow ⬆️
No row machine do subbed in SDHP.@45 LBS X 23 REPS = 23 CALORIES
DB@50 LBS EACH HAND ✋
definitely throw in level of challenge
23:20 total
4 rounds
Dammit, didn’t read the ‘burpee’ part…
May have to revisit this one and do it right..
DB DL at 50#: 9:34
Nice work regardless! I tell you what, the burpee part makes a BIG difference!
Rx 18:12
Rx : 16’16
https://youtu.be/6cbdX-Qhiqc
Rx
10:41
On the freshly repaired rower. Sheesh overall.
Son(15)
Intermediate (30lbs)
20:11
Well done to both of you!
Intermediate Option:
4 rounds for time of:
23-cal assault air bike
23 dumbbell burpee deadlifts 25lbs
27:45.43
22:32
them DB deads were slower than I though!
Go Dad!!! Rocking it at 81!!
16:47 happy new year! Going to be my ninth year doing CrossFit this year. Thank you CrossFit.com
Did AMRAP in 23 minutes of:
23 cal row
23 sit-ups
23 kb swings (#35)
5 rounds + 12 calories
Happy New Year!
13:53 rx
Difficult to get myself motivated this morning--- but glad I did. Happy 2023!
M/53/175/5'11"
Great work and way to put in the fight!
Great time
RXd at the Y.
15:48
went redline on the last 9 reps starting at 15:20 to keep it under 16 minutes. Dead.
Nice job!
Way to dig in and crush it!
Respect!
Thanks! Some fast times today!
10:58
23 cal row
23 DB push-ups, 30lbs
Decided halfway through round 1 these burpee deadlifts were a back spasm waiting to happen.
17:41
55lb dumbbells burpee deadlifts
the db burpee dls were agonizing… Happy New Year all.
Agonizing indeed. Nice job.
M/48/6'2"/185#
Scaled to women's rx'd 35# DB's....15:43 *did this with nasal breathing only
Happy New Year and best wishes to all....this starts year 12 here for me with the suspects and what a ride it's been!!!
Nice work!
Had hoped to do this one today, but the flu’s still messing with me.
So in lieu of workout results, I’ll just say Happy New Year to the suspects and our virtual CF community. Here’s to much work, improvement, and better health in 2023.
4 rounds for time of:
23 kettlebell swings
23 dumbbell burpee deadlifts
24:10
Rx 18:05
Beginner scale
2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts (20# DBs)
7:46 (3:50/3:55)
Goal for the year is to do every workout. It's good to be back, happy new year. 1/365
Scaled to
4 rnds
23 cal row
23 db dl w/ 50# db's
16:42
m/52/175
Did 10 burpee/dl in rnd 1 but still something funky going on w/left pec, so
bailed on the burpees.
33lb DBs
19:10
21:46 rx
In my morning class, our average age is 58. I’m so thankful that I tried CF and have made it a consistent part of my life because I move and feel better than I have in 20 years.
Rx'
16:45
Almost rx
20kg DB (44lb)
24:08
happy new year 🎆🎊🎈!
2 rounds for time of:
23-cal row
23 dumbbell burpee deadlifts
50-lb DBs
15:35
Globo wod: If a rower isn't readily available sub a 23 calorie assault or echo bike, 300m run, 23 plate ground to overhead 45/35lb plate (or slamball 40/30lb), 46 dumbbell swings with one of the dumbbells, 46 kettlebell sdhp 53/35lb, or 92 double unders. If using a treadmill use a slight incline.
Champions Club Scaling Notes
RANT
College football is stupid and exhausting
WORKOUT THEMES
Monostructural and... uh... weightlifting? A workout honoring a special occasion. Range of motion, gimmick movement, changing orientation, odd object.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
COORDINATION SCALE
4 rounds of:
Run 400 meters
20 deadlifts
STAMINA SCALE
2 rounds instead of 4, double the reps/rowing effort
SPEED SCALE
Sub burpees instead of burpee deadlift, do each individual round for time and rest as needed between rounds
MY STUFF
9:49, 4 rounds of 400m run, 20 deadlifts with 50# dumbbells
GENERAL FEAR LEVEL: 7
Thank you Chris for this last year of scaling tips, commentary, rants, and insights. It is always appreciated and sometimes entertaining.
Thank You!
I second that!
Agreed!!!
And yes the game didn't turn out how you hoped but at least both were good games and as much as I hate to say this as a Penn State fan I think you guys will be in the hunt for many more years to come
I appreciate you guys too!
Stacey, I'll have you marked down in my head from now on!
I am with Jonathan, Jim, and Stacey. Your notes and rants are top notch my man! Nice job on the workout and I left a reply to your rant yesterday by the way!
I just read your reply. I'm going to need to read that thing again. Really good stuff there my man