6 rounds + 2 reps
230 reps

5 rounds plus 4 reps
No 10’ target available. 30# ball to 7’. Rowing as Rx’d. 

M/27/5'8"/175lb
CrossFit AFK

263 - Rx (6+35 - Rx)

M/48/5'8/#209

6+2_#14 MB unbroken 

M/53

19 wall-ball shots
19-cal. row
20-lb ball to 10 ft.

5 rounds + (19 bs + 10 cal)

AMRAP (15:00)
19 Thrusters 20lbs
19 CalRow

Score: 4Rds, 10 reps

Broke up thrusters to 10+9. Row was smooth. Thrusters were hesitant. 5th set was out of gas, could only string 5 thrusters. Dumbbell arm fatigue took over last round. Curious about score with just WallBalls. 

5 rounds: 15:00
19 cal echo bike
19 wall ball 10kg

3 Rd’s + 12 WB

M/50/87

Rxd
4r+16

Rx
5+3

M/37/6’/178#

6+19 Rx
(Goal was unbroken sets of wall balls. Had to break the last two rounds into 14/5. Row was paced accordingly.)

Deo gratias

5 full +17 cal 

Substituted row cal to 24 sdhp which is equivalent to it
8 kg wall ball to 9 ft.

4 rounds + 14 sdhp

Did it in reverse order
No rowing machine and there was no heavier ball than 8 kg and the max height in my gym is this otherwise would have done rx workout only. As there was the limit of the height so the ball touched the corner of the wall and couldn't come back properly and broke my rhythm many times.

subbed 19 BPUs for row

2 1/2 rounds + 14 BPUs

Oops... did this in reverse order
7 + 5 cal, rx
M/54/175/5'11"

With 20# weight vest.  5 rounds + 14 wall balls.
 
More than a full round less than sans vest.  Vest just makes everything rougher.  Wall balls were usually in two sets (first round unbroken).  Row was about 1000-1100 cal/hr pace, so even this was slower than when I did it without vest.

#weightvestmonth

50m/5'10"/185

7 compared to 6+20

M 52/195/6’
Subbed 19 calories on the assault bike for the rower.
5+20.

7+15 RX

Did todays strength prior
155 SP 1
185 PP 3
175 PJ 5
🇺🇸

Modified:
--
Complete as many rounds as possible in 15 minutes of:

19 DB SDLHP @ 2x 10,5 kg
19 DB thrusters @ 2x 10,5 kg

> 5 rounds + 10 reps of each movement
--
Peace. 

Rx wb
subd row for skierg 

6+10

36 / M / 5'9" / 135lbs

10lb ball to 9ft target (ceiling height)
Water rower 

3 rounds + 19 + 9

Rx- 5 rds

AMRAP 15 min

19 thrusters, 40#
19 reps, seated row machine, 60#

4 rds + 7 seated rows into 5th rd

5+19+8. Last was 6+7. 

5 rounds plus 19 wall balls 

Rx'd -5rounds +4 reps

Rxd 4r+23

Completed 5/31 at the Y. Took Tuesday off post Murph. 

6 rounds + 19WB + 16 cal rowed. Really wanted to get 7 rounds! Just too slow on the transitions as the row pace was solid and wall balls unbroken. 10 drag. Whoops. 

19 wall-ball shots (6kg / 13.2lbs)
19-cal. row

5 rounds (190 reps)

Griff heroes 

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
Total time 20 minutes 

M/54/234
Row 19 Calories 
Wall Ball 20 lbs. 19 
4 Rounds 

RX 5 + 19

6 rounds plus 19 cal row. I just realized I did it in reverse order. 

176 reps RX 5+36 reps 

7+20/286 total reps Rx

190222: 6+12



GWU: 2x 9cal Row(slow)/10 Sqt Therapy/10 SASL KB Press/10 Goblet Sqt

SPWU: Medball
FSQT/Ball Throw/PushPress Ball Throw/WB

Cool Down: Hamstrings

RX: 7+19

5 +10
#25 WB

Rx’d:  6 rds + 19 WB + 2 cals  (249 reps/cals)

190222:  6 rds + 10 WB (238 reps/cals)

7 rounds + 20

As rx 6 rds + 6 reps

15 min AMRAP
19 db thrusters, 10# dbs
19-calorie row

6 rds + 19 thrusters
2:21/2:31/2:30/2:22/2:25/2:04/0:47

Complete as many rounds as possible in 15 minutes of:
19 double dumbell thrusters- 12.5 lb 
19-cal. row

6 rounds + 15 reps 

Sub 2x 15lb (30lb) dumbbell thrusters
6 rds + 7 dbt = 235 reps

Last time, 2x 16lb DBs (32lb), elliptical cal, 5 rds+12 dbt = 202 reps.
Today is better, but in fairness, elliptical cal takes more time than rowing cal.

5 kg (11 lbs) ball to a 2.7 m (9 ft) target.
1:30 on an elliptical machine

7 rounds

M/48/6'2"/185#

Rx'd 
6 rds + 6 WBS...pretty sore from yesterday well off compare to of 7 rds even

4 rounds plus 8 cal row. Male 62yo 184lbs

Rx 5 rounds even

Five rounds and two shots (14# ball)

✅6 even #30 ball 9’ ceiling 

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-calorie row
12-lb ball
3rds+9

Rx (C2, drag 6)
5 Rds
Then 500yds in the pool alternating between strokes (front crawl, side, breast), didn't look at the time.

Yup, Manion legs - finished round 5 with a few sec left, but it was a small struggle just to get that.  I was happy just to get all WBS unbroken considering how destroyed my legs are from Manion yesterday.  I was only going to swim, spend some time in a jacuzzi, and stretch today, but I figured why not try to get something done from the WOD.  No data recorded from 19.1 (though I can say for sure that it was better than today) so new PR.

5 rnds

Globo wod:  subs for wallball is dumbbell thrusters 15/20lb dumbbells, or burpees if you don't have access to dumbbells.  If you don't have a rower sub 17 calories assault or echo bike,  or 130m run. As this isn't an official attempt any brand rower will work today if you have access to it. 

8 rds

Been a while. Fell off for a bit….
beg. 
4 full rounds….

294 rep
7 rounds + 19 Wb + 9 cal
Big PR from 2019!

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural and weightlifting. Core to extremity, full-body movements, squatting without connection, odd object, jumping, range of motion, pushing with skill

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

STAMINA SCALE
4 rounds of:
2:00 rowing
2:00 wallballs

POWER SCALE
Cut the reps in half, sprint the rowing effort, wallballs as high as you can

ENDURANCE SCALE
4 rounds as listed, rest as needed between rounds

MY STUFF
20 wallballs and 400-m run. 5 rounds maybe? Cut off at 13 minutes when Mrs. Gloria came in. Mr. Van will surely make sure I hear about that tomorrow

GENERAL FEAR LEVEL: 8