Tuesday

240917

Workout of the Day

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

Scaling:
Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.

Intermediate option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

25-lb dumbbells and 95-lb barbell
45-lb dumbbells and 135-lb barbell

Beginner option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

20-lb dumbbells and 65-lb barbell
35-lb dumbbells and 95-lb barbell

Coaching cues:
During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.

Resources:
CAP Demo | Dumbbell Bench Press
The Back Squat
The Dumbbell Power Snatch
Rowing Technique Tips

Find a gym near you:
View the CrossFit map

Comments on 240917

139 Comments

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leonardo trevinati
September 18th, 2024 at 7:54 am
Commented on: 240917

intermediate

25-25-20-16

86cal

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Oleksandr Datso
September 18th, 2024 at 6:10 am
Commented on: 240917

Rx 17-16-15-12

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Rachel Tomlinson
September 18th, 2024 at 5:36 am
Commented on: 240917

53 cals

12.5kg Dbl Db bench press

43kg Back squat

15 kg Db Alt snatch

Assault Bike Cals

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Gustavo White
September 18th, 2024 at 4:35 am
Commented on: 240917

My Training on Tuesday night, September 17.

In 3 minutes, complete:

12 Dumbbell Bench Presses 45 lb

9 Back Squats 137 lb

6 Alternating Dumbbell Snatches 45 lb

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

I completed 10, 10, 9 and 9 Cal Rows | 38 reps.

https://youtu.be/lg1WF4JtPGE

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JD Klein
September 18th, 2024 at 1:56 am
Commented on: 240917

Intermediate, recovery day, 35# dbs, 95# squat, 63 calories rowed. Still tired from yesterday

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Jonathan Elmore
September 17th, 2024 at 11:56 pm
Commented on: 240917

Great work!

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Jonathan Elmore
September 17th, 2024 at 11:56 pm
Commented on: 240917

Great work!

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Kyle Lynch
September 17th, 2024 at 11:20 pm
Commented on: 240917

In 3 minutes, complete:

12 dumbbell bench presses @35lbs DB’s

9 back squats 1st Rnd @ 95lbs BB then 3rnds @ 75lbs BB

6 alternating dumbbell snatches @35lbs DB

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

R1: 27 Cal

R2: 26 Cal

R3: 23 Cal

R4: 24 Cal

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Kyle Lynch
September 17th, 2024 at 11:21 pm

100 Total Cals

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Jonathan Elmore
September 17th, 2024 at 11:48 pm

Nice work!

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William Toy
September 17th, 2024 at 11:01 pm
Commented on: 240917

Scaled 32M 224

45# DB

135# squad

34,33,29,24

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Jonathan Elmore
September 17th, 2024 at 11:49 pm

Great Job!

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Kristi O'Connell
September 18th, 2024 at 1:13 am

Nice job!!

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Steven Ahrens
September 17th, 2024 at 10:10 pm
Commented on: 240917

20-17-18-14. 69. RX. 58 years old. Happy to be moving and staying one step ahead of Pukie

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Kristi O'Connell
September 17th, 2024 at 10:40 pm

Nice job!!

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Coastie Nick
September 17th, 2024 at 10:59 pm

Hell yeah

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Jonathan Elmore
September 17th, 2024 at 11:49 pm

Crushed it!

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Chance Billups
September 17th, 2024 at 9:54 pm
Commented on: 240917

M 32yoa 94kg 192cm

.com from 240907 Rx 24:59

.com from 240902 Rx 21:50

.com from 240904 Beginner 50;30;41


Catching up from 2 week vacation.(not smart)

SCALING IS AWESOME!!!

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Jonathan Elmore
September 17th, 2024 at 11:49 pm

Nice work!

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Kristi O'Connell
September 18th, 2024 at 1:13 am

Way to go! The best thing to do is hop right back in!

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Randy Myers
September 17th, 2024 at 9:34 pm
Commented on: 240917

30,22,24,20=96

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Jonathan Elmore
September 17th, 2024 at 11:50 pm

Great work!

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Kristi O'Connell
September 18th, 2024 at 1:13 am

Heck Yea, nice work!

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James McIntosh
September 17th, 2024 at 9:26 pm
Commented on: 240917

M/ age 36/ 200lbs/ 5’8


4 rds for 107 cals

1- 26

2- 26

3- 25

4 - 30


Mistakenly used 185# for Bksq.

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Kristi O'Connell
September 17th, 2024 at 10:40 pm

Great work!

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Favo K
September 17th, 2024 at 10:42 pm

Nice job, especially with the heavier weight!

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Troy Bruun
September 17th, 2024 at 9:14 pm
Commented on: 240917

(4) 3min rds: 31/30/33/34 128 total cals


12 DB Bench Press(35lb DBs)

9 BSQT(135lbs)

6 Alt. DB SN(35lbs)


90 sec REST

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Jonathan Elmore
September 17th, 2024 at 11:50 pm

Great job!

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Ethan Axten
September 17th, 2024 at 8:05 pm
Commented on: 240917

Hey guys, can anyone give me an idea on calorie conversion- my rowing machine appears archaic and I can't seem to find a calorie option.


260 meters, 258, 212, 224. Any ideas?

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Jim Rix
September 17th, 2024 at 10:45 pm

Check my post out from earlier to a similar question.

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Coastie Nick
September 17th, 2024 at 7:49 pm
Commented on: 240917

Rx’d: 31+27+26+22= 106 total cals

Squats and rower caught up with my legs on that last one! Good one, thanks!

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Lincoln Kerger
September 17th, 2024 at 7:54 pm

Great work dude!

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Nick Kahn
September 17th, 2024 at 9:50 pm

The last round is the worst!!!

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Favo K
September 17th, 2024 at 10:43 pm

Great job; crushing these lately!

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Jim Rix
September 17th, 2024 at 10:45 pm

Beauty. Well done!

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Jonathan Elmore
September 17th, 2024 at 11:50 pm

Nice work!

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Nick Kahn
September 17th, 2024 at 6:04 pm
Commented on: 240917

RX (175# squat)

42-41-39-36 = 158cal

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Lincoln Kerger
September 17th, 2024 at 7:54 pm

Rx+, fantastic!

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Favo K
September 17th, 2024 at 10:43 pm

Well done!

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Coastie Nick
September 17th, 2024 at 11:01 pm

Dang, Nick!

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Jonathan Elmore
September 17th, 2024 at 11:52 pm

Insane!!!

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Erin Potts
September 17th, 2024 at 5:51 pm
Commented on: 240917

RX

20-18-16-15

Total 69

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Favo K
September 17th, 2024 at 10:44 pm

Nice work!

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Jonathan Elmore
September 17th, 2024 at 11:52 pm

Great job!

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Maksym Maksymenko
September 17th, 2024 at 5:32 pm
Commented on: 240917

12 dumbbell bench presses 32kg

9 back squats 100kg

6 alternating dumbbell snatches 32kg

17-12-12-12cal

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Jonathan Elmore
September 17th, 2024 at 11:53 pm

Good work!

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Marco Rossi
September 17th, 2024 at 5:31 pm
Commented on: 240917

M-43/179/77kg

Max reps cal row=max reps SDHP@kb24kg

28-20-15-23

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Troy Cathey
September 17th, 2024 at 5:29 pm
Commented on: 240917

172 Rx

43-43-43-43

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Lincoln Kerger
September 17th, 2024 at 7:57 pm

What the what?! Crazy good!

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Favo K
September 17th, 2024 at 10:44 pm

Amazing!

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Jonathan Elmore
September 17th, 2024 at 11:53 pm

Insane!!!

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David Beique
September 17th, 2024 at 5:26 pm
Commented on: 240917

30 lb dumbbells and 165 lb barbell


32 cal total*


*subbed SDHP w/35lb bar for row; active calories burned during movement according to Apple Watch.

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Jonathan Elmore
September 17th, 2024 at 11:54 pm

Good work!

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Ralph Schmieder
September 17th, 2024 at 5:24 pm
Commented on: 240917

21/20/17/16 cal

age 54/92kg/188cm

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Jonathan Elmore
September 17th, 2024 at 11:54 pm

Nice work!

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Dan Jansen
September 17th, 2024 at 5:21 pm
Commented on: 240917

50 lb dumbbells and 135-lb barbell


45 calories total

m/43/170 lbs

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Jonathan Elmore
September 17th, 2024 at 11:54 pm

Good job!

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Luis Oliveira
September 17th, 2024 at 4:21 pm
Commented on: 240917

124 cals

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Jonathan Elmore
September 17th, 2024 at 11:54 pm

Nice work!

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Ian Wallér
September 17th, 2024 at 4:15 pm
Commented on: 240917

Rx but burpees instead of row

12-6-4-1

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Jim Rix
September 17th, 2024 at 4:12 pm
Commented on: 240917

Scaled to 39# DB bench press (a 35 and a 4 in each hand), 145# back squats, 35# DB snatches (39 wasn't working)

16-17-18-16 cals...btwn 1:00 and 1:20 for each row, depending on whether I got to it before it went back to sleep.

Fantastic workout...one for my long-running WOD notebook.

Now having done this, huge shout-out to those of you north of 25 cals on the rows.


61/5'8"/155

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Lincoln Kerger
September 17th, 2024 at 5:03 pm

Well done Jim! I have to agree with you on that shout-out despite not having done this WOD yet.

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Coastie Nick
September 17th, 2024 at 7:53 pm

Awesome work, Jim!

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Favo K
September 17th, 2024 at 10:46 pm

Fantastic job & agree, this is one I'll be revisiting!

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Jonathan Elmore
September 17th, 2024 at 11:55 pm

Nice work Jim!

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Aleksandr Sneg
September 17th, 2024 at 4:09 pm
Commented on: 240917

M 50/180cm/77kg


modified to:


12 push-ups

9 squats

6 burpees

max reps of double-unders


50+70+57+48 = 225 reps total

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Jim Rix
September 17th, 2024 at 4:21 pm

Nice mod, and impressive DU performance, getting yourself situated and coordinated after those lifts.

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Erica Owens
September 17th, 2024 at 4:08 pm
Commented on: 240917

Intermediate: no bench, rack, or dumbbells, so used kettlebells and clean-pressed my way into the back squat; subbed row for spin bike kcal.


23-23-24-30 (100 kcal)

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Favo K
September 17th, 2024 at 10:47 pm

Nice work & good modification!

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Jonathan Elmore
September 17th, 2024 at 11:55 pm

100!

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Michael Arko
September 17th, 2024 at 3:54 pm
Commented on: 240917

38lbs dumbbells for presses & snatches, 135lbs barbell for squats

30 - 30 - 23 - 24 calories = 107 total calories rowed

Really wanted to get 25+ cals/rd. Pushed too hard on rd.2 and didn't have enough left to keep it.

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Favo K
September 17th, 2024 at 10:48 pm

Great work overall though! Nice job!

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Jonathan Elmore
September 17th, 2024 at 11:58 pm

Great job!

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Jesse White
September 17th, 2024 at 2:47 pm
Commented on: 240917

Rx 21-15-12-5

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Favo K
September 17th, 2024 at 1:34 pm
Commented on: 240917

Reps & time scheme as RX'd; no rack & small space; so DB back squats subbed @

30# DBs for all: concept 2 rower

18,18,18,21

So tempted to drop back to 20#s when I just couldn't get past 18 cals, but stuck it out for a final push. Not much more, but I'll take it!

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Kristi O'Connell
September 17th, 2024 at 2:31 pm

GREAT job! So glad you didnt drop you did not need to! Perfect sub for the Back squats today! Way to stick it out and push through!

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Lincoln Kerger
September 17th, 2024 at 3:22 pm

Hell yeah Favo, well done!

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Coastie Nick
September 17th, 2024 at 7:52 pm

Great work, as always, Favo!

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Jonathan Elmore
September 17th, 2024 at 11:57 pm

Nice work!

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Charles Meyers
September 17th, 2024 at 1:31 pm
Commented on: 240917

Beginner option14-15-14-15

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Kristi O'Connell
September 17th, 2024 at 1:41 pm

Way to go Charles!!

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Matthew Zeigler
September 17th, 2024 at 1:30 pm
Commented on: 240917

42M RX

Concept 2 Rower

41-40-39-34

154 Total Reps

Last round on the row was PAIN CAVE city!

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Kristi O'Connell
September 17th, 2024 at 1:42 pm

YES I should have been on that last round!! Way to go! You CRUSHED IT!

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Favo K
September 17th, 2024 at 2:06 pm

No doubt! Impressive!

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Lincoln Kerger
September 17th, 2024 at 3:23 pm

Wow, impressive!

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Jonathan Elmore
September 17th, 2024 at 11:57 pm

Crush it!

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Jonathan Elmore
September 17th, 2024 at 12:09 pm
Commented on: 240917

Rx 34-32-35-37

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Lincoln Kerger
September 17th, 2024 at 12:17 pm

Great job!

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Favo K
September 17th, 2024 at 1:39 pm

Excellent!

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Kristi O'Connell
September 17th, 2024 at 1:42 pm

Nice work Jonathan!!

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Jim Rix
September 17th, 2024 at 4:19 pm

Great push, Jonathan.

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Coastie Nick
September 17th, 2024 at 7:52 pm

!!!!!

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Jonathan Elmore
September 17th, 2024 at 11:56 pm

Thanks guys!

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Lincoln Kerger
September 17th, 2024 at 11:28 am
Commented on: 240917

Did 240916, results there. Had a brief thought to rest and get 2 rounds of today's in WOD after, but then the rain started to come down and I had to put everything away.

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Kristi O'Connell
September 17th, 2024 at 2:32 pm

Great job on the 9/16 workout! Bummer about there Rain, maybe another day!

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Jim Rix
September 17th, 2024 at 4:18 pm

Glad the weather saved you from yourself!! :)

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Favo K
September 17th, 2024 at 10:52 pm

Yeah this plus 240916 would have been a WOD too far for one go, but I'm sure you'll hit some high cals when you get to it!

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Anthony White
September 17th, 2024 at 11:19 am
Commented on: 240917

M 41 200# 69"

Rx 37, 29, 31, 34

131 total cals

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Lincoln Kerger
September 17th, 2024 at 11:53 am

Awesome!

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Favo K
September 17th, 2024 at 2:07 pm

Nicely done!

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Kristi O'Connell
September 17th, 2024 at 2:32 pm

Great work! Love seeing that last round as your 2nd best overall!

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Jonathan Elmore
September 17th, 2024 at 11:57 pm

Great job!

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Daniel Alletto
September 17th, 2024 at 10:53 am
Commented on: 240917

37 YOM 235 lbs

Rx with concept 2 row

42-32-35-37

146 total

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Kristi O'Connell
September 17th, 2024 at 11:15 am

Awesome!!

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Lincoln Kerger
September 17th, 2024 at 11:53 am

Fantastic!

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Favo K
September 17th, 2024 at 1:39 pm

Smashed it!

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Jon Wilson
September 17th, 2024 at 10:21 am
Commented on: 240917

135lb bs

55lb db

18-18-23-20 cals

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Kristi O'Connell
September 17th, 2024 at 11:16 am

Nice work! Way to get stronger over the rounds!

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Lincoln Kerger
September 17th, 2024 at 11:54 am

Well done!

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Jonathan Elmore
September 17th, 2024 at 11:58 pm

Good work!

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James Gentile
September 17th, 2024 at 10:12 am
Commented on: 240917

Rxd at the Y. Rowing about a 15-20 transition from other station.


33-29-28-27

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Kristi O'Connell
September 17th, 2024 at 11:16 am

Absolutely crushed it!

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Lincoln Kerger
September 17th, 2024 at 11:54 am

Great job James!

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Favo K
September 17th, 2024 at 1:38 pm

Wow nice calorie count there!

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Jim Rix
September 17th, 2024 at 4:17 pm

Holy cow, that's flying! Great job James.

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Coastie Nick
September 17th, 2024 at 7:51 pm

Fantastic, especially considering the travel time

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Jonathan Elmore
September 17th, 2024 at 11:58 pm

Great job James!

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Anton Hedström
September 17th, 2024 at 10:08 am
Commented on: 240917

Rx

108cal

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Kristi O'Connell
September 17th, 2024 at 11:16 am

Way to get past that 100 cal mark!!

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Favo K
September 17th, 2024 at 1:38 pm

Well done!

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Coastie Nick
September 17th, 2024 at 7:50 pm

Hell yeah

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jean vergnaud
September 17th, 2024 at 9:48 am
Commented on: 240917

Rx 99 cal 😅 my OCD is telling me redo for 💯


22

24

25

28

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Jonathan Elmore
September 17th, 2024 at 9:54 am

So close, nice work!

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Kristi O'Connell
September 17th, 2024 at 11:16 am

HAHA maybe another go? Just kidding, great job!!!

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Lincoln Kerger
September 17th, 2024 at 11:54 am

Next time Jean, well done!

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Favo K
September 17th, 2024 at 1:36 pm

Great work!

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Coastie Nick
September 17th, 2024 at 7:51 pm

Solid!

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Andrew Farmer
September 17th, 2024 at 4:48 am
Commented on: 240917

For those that don’t have calories on the rower. I read that 500m is equivalent roughly to 70 calories. That works out to .14 calories per M. If you multiply your M covered by 0.14 that should give you roughly the right calories.

Begginer leg 1 - 344M 48 calories leg 2 - 393M 55 calories leg 3 - 402 56 calories leg 4 - 399M 55 calories. Total 1538M calories 214.

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Andrew Farmer
September 17th, 2024 at 4:56 am

This might be way off, having read some other pages it appears to fluctuate widely. 🤷🏻‍♂️

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Andrew Farmer
September 17th, 2024 at 4:56 am

This might be way off, having read some other pages it appears to fluctuate widely. 🤷🏻‍♂️

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Andrew Farmer
September 17th, 2024 at 4:56 am

This might be way off, having read some other pages it appears to fluctuate widely. 🤷🏻‍♂️

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Jim Rix
September 17th, 2024 at 4:16 pm

Andrew, for what its worth, the other day I did a 50 cal row for time...took 3:42 and ~835m, damper at 6-7.

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Amedeo Alessio Cerea
September 17th, 2024 at 4:44 am
Commented on: 240917

8-9-5-0

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Amedeo Alessio Cerea
September 17th, 2024 at 4:45 am

Intermediate

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Kristi O'Connell
September 17th, 2024 at 11:16 am

Nice Job Amedeo!!

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Steven Thunander
September 17th, 2024 at 2:56 am
Commented on: 240917

Globo wod: if a barbell isnt available fir back squats use 40/60 lb dumbbells for front squats, or if you use the dumbbells from the bench and snatches up the reps to 12 front squats. If a rower isnt available sub max cals biking, max meters on a treadmill at a slight incline divided by 10, or max burpees in the remaining time.

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Jeff Chalfant
September 17th, 2024 at 2:29 am
Commented on: 240917

As rx’d: 15-23-20-27 calories, unbroken reps

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Kristi O'Connell
September 17th, 2024 at 11:17 am

Nice work, way to get stronger over the rounds!!

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Favo K
September 17th, 2024 at 1:37 pm

Awesome increases, nice!

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