Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 35 lb
♂ 45 lb
Compare to 220808.
Post time to comments.
Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.
Intermediate option:
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 25 lb
♂ 35 lb
Beginner option:
For time:
800-meter row
30 thrusters
20 ring rows
♀ 15 lb
♂ 25 lb
Resources:
Rowing
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Jackie: CrossFit WOD Tips
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Comments on 240913
95 Comments
18:00
M/55
Rx’d
TT -> 12:36
15# dbs
11:46
6:51, had to sub two 20lb dumbbells for the barbell.
8:26 subbed 22.5# dbs
M/52/86.4
35#
10:24
RX
12:23
Rx 5:51
M/38/6’/175#
7:56 Rx
220808: 8:22 Rx
Deo gratias
On Rx 12:12"
1000 MTS row
50 Thrusters 75lb bar
30 Pull Ups
First WOD since May.
RX 6:50 - huge PR.
Shit, what have you been doing?!
11:30 rx
61/5'8"/155
10515: 9:04
130517: 9:15
130420: 10:57
130211: 12:21
Jackie
For time:
1,000-meter row
50 thrusters 8kg
30 pull-ups with thick band
12:16
13:25 did 1000m row, 50 thrusters, 30 ring rows
Rx 7:09
https://youtu.be/Il9cuR-qjT4
My Training on Saturday afternoon, September 14.
WOD Jackie
“Jackie,” is one of the classic CrossFit Girl WODs.
For time:
1,000 meter Row
50 Trusters 47 lb
30 Pullups (that I did Strict)
I completed the WOD in 12:08 minutes setting my Personal Record on this Workout.
7:50
50 cal bike
50 strict press at 35# (rehabing hip flexor)
30 pull-ups
9'11" (Rx'd)
12:19 with mods in Klamath CA.
100 45lb sdhp’s for row
thrusters rx’d
Nowhere to do pull-ups, so subbed 30 KB row per arm, 1.5pd KB. Feeling pretty sluggish today.
Lifetime PR 7:43, 9:59 last time rxd.
Matt
Rx
12:27
1000m run (5:11)
45# thrusters (25-25)
pu (5-5-5-5-5-5)
Holly
Rx
14:20
1000m run (5:05)
35# thrusters (20-10-10-10)
pu (3x8-2-1-1-1-1)
3:50/1000m row (1:55/500m pace)
30/14/6 thruster (45)
30 pull ups unbroken
Time: 7:12
Impressive
M 54/205/6’
8:18 as rxd.
8:23 RX
8:32 Rx
We just ran around the block ~650m
Thrusters outside on uneven grass
Kipping PUs
5:44
I am so sore from Luce on Wednesday and running 5mi yesterday that it was an effort to even start. Not a sprint today but it was a completion
Son(16)
Same but he was a bit fresher
6:24
Great times, both!
Rx’d: 7:40 (PR)
220807: 7:58 (previous PR)
181213: 8:34
Holy shit, I don’t think I can ever top that. Fkkin legs still burning. Good call making us look back at our old score. I may have slowed down and left it to chance if I hadn’t a goal to surpass.
Nice! Congrats on the new PR!!!
Hell yeah my man! Congrats on the PR!
Good job. Perfect example how the body will keep moving if you tell it.
Nice work bro!
Rxd
9:24
Great!
6:53
Awesome
Rx
10:26
Good job, Thomas
6:47 Rx
Great job!
Fantastic!
Excellent!
Well done
Good work!
💪
12:52. Close to Rx. Not sure my pull ups always met standards.
m/43/175 lbs
Great work
10:44 r‘xed
35 lbs bar
8:16
last time 8:38 w/ 2x15-lb dumbbells
Great job; nice improvement!
11:20
M/54/70”/165#
7:45 Rx
Great job!
Well done!
7:26, PR (Compare, 7:52)
Row 3:42 (3:50)
Thrusters 30/10/10, rested in the hang (25/15/10)
Pullups - 10/7/4/3/3/3 (5/5/5/5/3/3/2/2)
Nice work & improvement!
Good work and congrats on the PR!
Hell yeah
.8 Mile Run
50x TH@53#KB
30x PU
10:32
M/49/6'2"/185#
Scaled/modified to inverted rows the rest as rx'd
9:51
16:23
1k row
50 thruster W/50lbs dumbell
30 Pullups
Felt ill after the thrusters but managed to finish
1,000-meter row
50 thrusters
30 banded pull-ups
Well done!
1,000-meter row
50 thrusters
30 pull-ups (toe assisted)
♂ 45 lb barbell
Still healing finger did NOT like this one...squeaked in just sub 10 @ 9:57
Good push to beat that 10:00 mark!
Still sub 10, homie. Good job.
M- 53/ 5'7 / 220
Intermediate scale-
row 1,000 m., 50 thrusters 35#, 30 toe-assisted pullups
10:08
Good work!
800m run
30 burpees
30 pull-ups
12:37
Did our Friday Bulletproof workout instead - oddly enough had similar movment structure.
For Time
.61 mile run (1 lap)
50 Front Squat (75#)
50 Burpees
50 Push-ups
50 Pull-ups
50 OVH Press (PP, 75#)
1km row
33:34
Nice little burner this morning. Kept the FS and PP light. Did everything chipper style except the push-ups and pull-ups, partitioned to sets of 10 and 10 to keep moving without getting bogged down in the pull-ups.
Nice job, as usual, another good BP w/o I'll keep in mind!
Monster
- 3x(11 burpees + 11 SDHP@kb24)
- 50 thrusters (44kg)
- 30 pull up
Time: 14’17’’
Rx 7:28
220808 7:28
08/09/22 7:07 PR
Im feeling pretty good about today’s effort. Honestly I’m (my knees) not operating @ 💯 after Murph.
Great work especially after Murph!
Yeah, I second Favo’s motion!
Solid
Banded pull-ups
11:25
Beginner option:
For time:
30-lbs
9:02
Rx 8:58
Rx 7:57
Nice!
Rx 12:10
Me RX: 8:58
My Friend (Ko Lin) Beginner: 12:32
1000m Row
50 Thrusters(15kg )
30 Ring Rows
Great job & extra points for bringing a friend!
Rx:
9:23
Advanced 11:07
Globo wod: If you can bring the rower close to your station for the thrusters and pullups, do it. Its OK to sub any rower, just note if you are using something else besides a C2 or Rogue rower. If needed, subs are 800m run, 50/60 calories assault or echo bike, or 3 rounds of 11 burpees and 11 SDHP with the barbell or dumbbells. Dumbbells sub for thrusters 15/20lb dumbbells. Pullups sub 20 strict pullups if your pullup bar isnt conducive to kipping.