For time:
3000-m row 12:52
4800-m c2 bike 10:41
3000-m row 13:19
37:27

1.5 mi run
100 burpees
1.5 mi run

37:20

Intermediate option:

2.4km: 12:59
320m : Approx 25 min
2.4km: 15:20
Total: 53:19 (excluding transition)

Transition time long for second run especially as the pool as had to take shower to enter into pool and also on return plus besides toe and little finger got torn

41:56, subbed swim for 2000m row 

34:40
beginner version w/a noodle
1 year postpartum and no peeing is the real victory here

no water, subbed in 3 mile bike ride. 11:45,10,11:45 ish. 

34:19

M/54/223.5 lbs. 20 hours fasted. Just getting back into running so it's pretty slow going. 
For time: 43:54
Run 1.5 miles
Bike 3 miles 
Run 1.5 miles

800 saltos simples
5km assault
800 saltos simples

29 min 20seg

Subbed for Airbike and Skipping

2 Rounds
7min Airbike
7min Skipping

150 cals total for Airbike
1500 skips total

I'm a day behind. Was traveling so did a hotel gym WOD: 3 rounds of Kelly (400m run, 30 jumps to 18" bench, 30 wall ball squats w 20# med ball) - 17:19. Was surprised how hard these were (never done Kelly), and was grateful when an older woman took my treadmill and I couldn't complete the last 2 rounds. So I did a quick 3 round EMOM of 5 push presses w 50# DBs and 5 burpees.

35 minutes

1.5 miles @ 11:42
3 miles sub bike @ 10:38
1.5 miles @ 11:54

substituted:
12 minutes run/walk (1:00 on 1:00 off) 0.65 miles
for swimming:  ski erg 3:20 assault bike 3:20 and row 3:20
12 minutes run/walk repeat 
34:49
max HR: 145

Walk w/ 20# Vest 3.93 miles

 1:10:06

Beginner: 1k run, 500m row, 1k run = 15:58. 

Does swimming in sweat count?

scaled to 3,000 meter row for swim
runs on treadmill at 1%

35:23

Intermediate 
37:04

1.5 mile Run 12:33
300m Swim 7:46
1.5 mile Run 12:44

Modified:
--
7 km hilly run in 45 minutes.
--
Peace.

Best attempt at Rx
1.5mi hilly runs & 60cal on air bike that is about 300% off (took 10mins)
38:10

Son(15)
Best attempt at intermediate 
1.5mi hilly runs & 2k row (took 6min)
39:28

Rx’d 43:50
first run about 11:55, second run about 13:55. Transition time doffing/donning shirt/shoes about 3-4 minutes.  Swim was slow, lots of turns plus I’m just slow 😆.

94 Fahrenheit in Louisiana!

38:35 substituted 3k row for swimming.  Legs are beat!

In Miami this week. It's freaking hot, and the air sits on you like an elephant.
"Runs" were really jogs, while swim averted heat stroke.
Finished Rx in about 46min.
Burned at least 4-5mins changing between segments.

38:07 Did 165 cal. Echo for runs (trying to heal feet), 1500m vertical Rower with mask 

No pool, subbed bike then cut the whole thing in half because of the heat, already over 100. 
18:13
.75 mile run
1.5 mile bike
.75 mile run
Getting too old for this brutal AZ heat…

Had to Sub a bit today. 

Run 1.5 Miles
Row 3,000 Meters
Run 1.5 Miles

Total Time = 45:10

Sub swim for 3mi echo🚲...46:20. Cardio needs work

CrossFit Games Run Swim Run
For time:
Run 1.5 miles
Sprint 500 meters
Run 1.5 miles
Post time to comments.
total time 40 minutes 

20 amrap 
Assault Air Runner 
Rower
Assault Bike 
Stationery Bike 

Rx
32:59 work (11:49 run 1, 10:01 swim, 11:09 run 2)
Around 39-40 minutes total with transitions (getting in and out of the building and changing over twice).

Yikes, runs and swim slow today, but to be expected at this point.  It's been a hot minute since the last time I did a run-swim-run, so this was great to have programmed, thanks HQ.

24:10 scaled;
1.12 mile loop (super hilly)
2500m row

Planking Coffland

15:12

Planks were 2:32, 2:03, 1:25

Subbed:
10k Bike 33min
15min Transition time
500m Swim 19-20min 
Comments: Biked to the pool in the city, lots of interruption that cost time, also: the clock available at the pool was not very precise. But it was an amazing workout! Swimming already improved, even though we only had few sessions, getting used to being completely out of breath in the daily wods also helped to feel more comfortable with breathing while swimming. Alternated 25m freestyle and 25m breaststroke. 

38:51

1st transition time 3 minutes
2nd transition time 2:40

Globo wod: if you do not have water to swim in,  do 1500m ski erg (preferred sub for swimming) , 3k row, or  assault/echo bike 175 calories. These are also subs for runs if necessary.  If you are using a conventional treadmill use a slight incline. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Mixing up modalities to challenge our endurance. Monostructural. A test that is part of a bigger test.

					SHORT		MEDIUM		LONG

LIGHT															x

MEDIUM

HEAVY

I AM NOT GOING IN THE WATER TODAY STRENGTH SCALE
Coffland, but sub planks instead of bar hang

I AM NOT GOING IN THE WATER TODAY ENDURANCE SCALE
2 rounds of:
Run 1.5 miles
Rest as needed between
*keep track of 800m splits, record fastest and slowest 800

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
30-sec. plank
20 squats

MY STUFF
Coffland but planks instead of bar hang. Forgot my time, good dose though

GENERAL FEAR LEVEL: 7