Tuesday, 08 August 2017



Row 250m, All Out

Rest 3 minutes, now…

Row 500m @ 80% 250m pace

Rest 2:00

Row 300m @ 80%


For quality of pace and stroke control



2017 CrossFit Games WOD*

“Fibonacci Final” (modified)


5-8-13 rep rounds of:

Paralette Handstand Push-ups

Deadlift (415)

…then, Double Kettlebell (53#) Overhead Lunges, 89ft


For Time



3-5-8 reps of:

Paralette Handstand Push-ups

5-8-13 reps of:

Deadlifts (255)

…then, Double Kettlebell (35#) Overhead Lunges, 89ft


For Time

*modifications made due to lack of equipment



10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00



Post time and experiences to comments


  1. CourtnieMcKone says

    That picture is photo evidence that I got lapped by everybody in that workout.. fun times.

  2. 250m Row: 1:27.0
    Target (80%): 1:44.0
    500m: 145.1
    300m: 143.5

    CWOD: Did not meet the minimum work requirement

    Cap after 7 HSPUs in round 2. Finished lunges after cap.
    Modified & Scaled (probably should have done female version too)
    Did 1 Paralette HSPU, then did the rest w/ 2 Ab mats
    275 lbs Deadlift
    45 lbs KBs

    80 cal bike cooldown

  3. 1mi run pre-WOD in efforts to slowly outrun my hatred of running
    250m pace: 1:44
    Target 2:04 pace
    500m row: 2:05.1
    300m row pace: 2:04.6
    Good rowing skill practice!

    9min, 97# KBs for DL (wow, those were different)
    Regular HSPU
    25# KBs for lunges
    This WOD combined some of my favorite movements in a terrible but fun way! Loved it! 🙂

  4. skill wod 1:42 250m, 80% 2:06.5 for 500m, 80% 2:07 for 300m
    SWOD scaled with 250# 80%, completed thru 1st dl of round of 13
    4 no reps of hspu, learned to kip with hspu

  5. White Ape says

    1:36 was goal pace
    500m – 1:36.3
    300m – 1:36.8

    11:33 Rx
    Got through 9 of the DL at the cap. Wish I had the large kbs.

    Did the lunges after just to work them. Those were tough!

  6. darrenandtara says

    4 into the last round of hspu with 2 ab mats and 2 or 3 blue mats.

    Showed up and broke a sweat. Did not beat Fraser’s time, but had a overall good time doing stuff.

  7. Lots of mods for this lady.
    Got to through the 5th hspu with two ab mats and hit the cap.
    DL 213#

    Did the KB lunges for punishment.

  8. Muffin Man says

    Skill: 1:32 500M pace for 250M sprint
    1:50.5 Target pace
    500M = 1:50.5
    300M = 1:50.0

    CWOD: through 4 DL in the round of 8. Mods were 1 Abmat. DL weight was Rx

  9. Counted attempts on modified HSPU. Got through to set of 8 HSPU. Worked on staying composed while frustrated. 213# DL

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