Lee loves this workout. 3 2 1 go

Get Some!

Still rehabing a sprained wrist from bad cleans with dumbells. So the dips that go along with the pullups to sub for muscle ups will be an issue. Either way I'm gonna get me some. Have a good one cf.

quick question, i know it has nothing to do with the WOD but noticed after yesterdays. When I do my handstand pushups my head is usually bairly touching the wall, and i have a hard time with the pushups once i get my head away from the wall. anyone have any tips on improving this?

I don't have rings at my gym to do the muscle-ups, any suggestions for something to do instead?

30/M/5'10/143

LOOKING FORWARD TO THIS WOD, David Millar that's a nice time to chase.

3,2,1, GO!!

SANTI

Hey look its Mikko Salo!

I have a a bum IT Band right now and I was wondering if anyone has any ideas on replacements for the sprints and possibly the cleans?

#5
4 pull-ups and 4 dips = 1 muscle-up

Actually did this today after seeing it on the Games site...
Run was 200 m though...

15:42

Comment #5 - Posted by: Michael at May 11, 2010 5:08 PM

Build or buy some rings and bring - hang from the pull-up bar of some rafters or the basketball hoop like I do. LOL, but I seriously do!

Thanks for the information, looking online now for rings to buy!

David Millar kick ass job my friend. I feel inspired every time i watch you workout and everytime i watch you compete. proud to call you a friend. On saturday afternoon the individual competitors ran approx. 220 meters each round. from the front of the muscleup structure to the progenex signs was 100m so the extra distance back to the power cleans was approx. 10m .

#5
You could also learn to do MU on a regular bar. Just make sure you really got your kip down so you can do it.

Do you need a journal subscription to watch the archived footage? I can't get it to work on a number of browers . . .

Thanks #13, I'm very new to this, what is a "kip"

I think that Masters competition video is now the most badass one I've seen here yet. Holy crap!

220m? I don't get it.

Went for a run. 10 miles in the rain with a 15 pound pack - time- 1:47:07.

honestly, how the hell can anyone realistically do this for time? ...unless you happen to have an Olympic bar and pullup bar setup outside next to a track?

7 R:
10 HSPU
10 DB Sq.Cl, 30# DB's
7 Pull ups, CTB, toes asst
3 KTE
= 23:58

Did best I could, was not feeling so great (stomach). Off to get some zzz's!
Erin

You might want to do a few oly lifts and another WOD before this one just to get the same fun out of it...

Proud of you David.

i dont have rings so should i just do 5 pullups and 5 dips each round?

27/f/5'2/133#

did the women's version of this one when the SWRegional events were released.

3 rounds for time:
2 x muscle-up
10 x power clean 85#
run 210m

time = 8:32

#19 reynoldsvt:
Its easy! I'll set up my rings in a tree in my front yard. Then have my bar ready to go. Then hop on the sidewalk and run 110meters one way and comeback!

You Just have to be creative!

This looks....not fun.

Loved seeing the old folks. Can't wait to join them next year. Looks like a lot of great competitors

The video of the masters competition was inspiring. I hope I'm still rocking a WOD 17 years from now

@michael
a kip is a kipping pullup where you use the rocking momentum of your body to generate enough force to get up and over the bar. I'm sure you could find some great instructional videos at CF or online. Good luck with them!

Sub for muscle ups is 3 pull-ups and 3 dips for every one muscle up.

Could someone explain the scoring system to me? I tried adding up all of the times for the southwest regional and it doesn't look like anything close to the number next to the rank.

number 29...
im pretty sure that they added their ranking in each wod together to get there final score and the lowest score won

Master's video is awesome!!!

Thanks J...after looking at it again...I think that's what they did. I thought with all of these timed events they would have done it by total time. So if I am to understand this, it didn't matter how much "time" you beat another competitor, it was how much you could beat another competitor and have other people beat them to get a better score?

Can't wait...

Wonder how u calculate 220m on a treadmill??

You Master competitors are all BAMF'ers

#36

go here and do it. http://www.onlineconversion.com/

most treadmills measure in miles.

Rocked this WOD during my luch break, i mean this WOD rocked me....need to learn to do muscle-ups. 15 dips&pullups killed me 25:10

@ Robbyhernz

google "how many miles in 220m." You'll get the answer you're looking for.

question of my own...can anyone guess how many tuck jumps would replace the 220m run. I don't have a bar and the treadmill transition would destroy my time for this WOD. Any other substitutions anyone can think of? If so, weight and reps?

8 days short this year. See you "masters" next year..... outstanding work.

Great Job Peter! I knew you were a BAMF since I watched you at the Flagstaff Regional a year ago. Strong Work!

#36

.14 of a mile, your treadmill should have this measurement. Good luck all!

#18 perhaps we are doing the metric version of the 220-yard dash :)

Took a day off work to rest, haha but then I tried this one. I recently built myself some rings but MU's aren't happening yet, they are more difficult than they appear.
10 pull ups
10 Dips (first time trying these)
10 Power Cleans RX'd
Bout 250m run on a Horribly long and very steep Driveway, absolute Killer! Was holding back the puke after the final sprint!

5 rounds = 26:14

3:29
5:38
5:53
6:07
5:06 (just learnt that my phone stopwatch can measure "laps")

Whats a sub for HPC?

Hey guys have posted in a while started Crossfit May 2009 and got my first muscle up today in May as well.hmmm thinking about it now maybe it's a 1 year reunion present to myself..hahah anyways train hard and god bless!
Daniel from Atlanta

What would be an appropriate number of double unders to equal a 220m run? Thanks for any advice!

Coach always comes up with the gems.

Like in this video..... Louie says "I don't know, I've never had a heart rate monitor on while doing ME lifting" coach says "Turns out that we all know when its at max.... you don't need a heart rate monitor"

That's funny :-)

Have Fun, Train Hard,

Billy

#47 JohnHanks

I always sub 50 double unders for a 400m run.
Today for I'll do 30 DUs for 220m.
But that's just for me, my DUs are inconsistent and inefficient (I jump way to high). If you've got "smoking" DUs you probably need to do more to equal a 400m or 220m run. Think about how many DUs you could do in your 400m run time.

Silly question. Are we supposed to hammer through all five rounds and record the time? Or are we supposed to hammer through one round, record it and take a quick break, then continue with the next four rounds the same way?

5 rounds of:

Sub Muscle up: 15 Pull ups
15 Dips
10 Power Cleans 95 pound (worked on technique)
220 Run

31 ish minutes according to gym clock.

22:31 SUB MUSCLE UPS WITH PULL UPS AND DIPS

m/44/185

15:02

10 pull up
10 dips
10 PC x 115lb
Run 220
5 Rounds
19:20

42/m/176cm/74kg

Five rounds for time of:
5 Muscle-ups (starting from L-sit position)
135 pound Power clean, 10 reps
30 Double unders

17:26

Had to tart the muscle-ups from a L-sit position with fully extended arms due to inadequate room height. Stepped off and reset on the way down after lowering the ring dip portion of the move.

I think I worked out the 220m bit :) A football field is almost 110m between the end lines. So setup at one end and run out and back ?

33/m/140/5'6"
1st round 135lbs all after 115lbs PowerClean X10
15 pull ups 15 dips
25 burpees

burpees killed my time, because I suck at them...

47:35

15:04 with jumping muscle-ups

M/42/5'11"/180

5 rounds

5 Muscle-up progressions (from kneeling position with rings ~12" above head)
10 Power cleans (115#)
220m Run

17:19

5 Muscle-ups
135 pound Hang Power clean, 10 reps
Row 220 meters

12:34

An early start for me

As r'xd Time 15:29

Took way too long setting power cleans. MU going well though must be the magic tape. Power up longsocks you've been Franed!

29/6'8"/219

14:51 w jumping mu

Wod as rx'd
Time=13.23

Great workout!

25m/5'11"/173lbs

As rx'd. 16:52.

30/M/5'10/143

AS RX'D

26:12 my biggest problem was the Power Cleans, Although I did them all, I should have push my self to go faster, took my time and everything, in the last round knock out 5 PCs unbroken, then the last 5 unbroken, in all the rounds, did 3 PCs then took a break then 3,2,2. Nice WOD, Did all the MUs in the rings rather than the bar, one at a time. it is harder in the rings than what it is in the Bar.

Have a nice one, Slowly but surely getting stronger.

SANTI

M/27/6'1/215

As Rx'd:

11:40

10:08 is a sick time. Cleans felt heavy after muscleups. Lost some time during the transition to running (getting treadmill up to speed; probably needed the breather anyway)

What is the age cut-off for the "Masters Division"? I am 49. Great video, but for the masters video you might want to substitute some 70s rock instead!

M/32/180/6'2"

Assisted muscleups with toes on the ground into a ring dip.

Weight 115#

20 minutes - I think I was just under, but when I went to stop my watch I hit the wrong button. Doh!

27:24
MUs on graviton
95# power clean
20" stepups with 35# dumbbells (not a good sub as grip became exhausted near end)

M/35/160
4:1 pullups and dips for muscle ups
16:40

WOD is no joke!!!!
substituted 4kips and 4dips for 1 MU, wish I had rings!

31/5'11''/205

30:45

subbed 2x IPS pullups and 1x ring dips for MUs, otherwise rx'd:

22:58

first round i did in ~3 min, which says something about how slow i did round 5. i am still feeling jittery 2 hours after.

18:30 rx

Full extension on all MU, all sets unbroken.

Running owns me...terribly.

19:12

3 sets
115 lb cleans
rowed last set

the masters clip is great. What were the competition WOD's? I'm an old guy xfitting in my tricked out garage gym for a couple years now and i'd like to compete next year. do i have to belong to a box? Thanks

AS RX'd

14:18

and yes SSG Engman AKA: WEAKSAUCE..... that is with Muscle ups and no subs!!!!

I hope you worked out while on R&R...

Great job Peter and all at the Masters event!
If I can get my rings hung high enough at the new space I will do this WOD. Reporting back...

Kind Regards,

Rob

M/29/145lb/5'6"

as rx'd: 23:08

m/44/5'6"/165
as rx'd 18:04
Good WOD!

#30 Its 4 pull ups and 4 dips for each.

M/32/189cm/110kg

second wod after a two week vacation...

13:20

did 10 strict pull-ups and 10 ring-dips for every 5 muscle-ups.

f/40/173/5'11"

Can't do muscle ups (yet) and have just started doing pullups (in groups of 2 and 3). So I skimped on the 3 to 1 sub of dips and pullups but did the mens weight on cleans.

5 rounds of:

5 pullups
5 dips
10 power cleans at 135#
run to the park and back (probably around 200m)
blow my nose

Time: 24:39

Nice to be back at it. I've had a nasty sinus infection (hence the blowing my nose each round)and am finally feeling like I can handle the daily wods again.

I am hoping that over the next 10 years, I'll figure out how to kip, do HSPU's, master the double under and do a muscle up. Then maybe I can compete at the Crossfit games in the masters category.

Did a really wacky WOD, given lack of equipment and people jumping in on stations at the Globo.

Did 15 C2B pullups instead of muscle ups, 115 lbs instead of 135. Started doing 20 DU's subbing for the run, got through 3 rounds, then some idiot swiped the rope so I did stationary bike...then pullup bar was taken so I subbed jumping C2B pullups on smith crossbar...big messy stew of stuff somehow approximately close to the WOD. 17:15

All about adaptation with us at Crossfit, right?!

31:40
Subbed 15 pullups/15 dips.

18:50

26/m/5'11"/210
I felt good on this one...
12:59 as rx'd
10:08 is nuts...absolutely nuts

I agree with Tomcat, the music in the Master's Division was terrible. I had to turn the music completely off. Matching the music to the competitors age would have been awesome. Great work contestants.

5 rounds of:

Sub Muscle up: 15 Pull ups
15 Ring dips
10 Power Clean (135#)
Run 220m

25:18

The muscle-ups would have been easier. Unfortunately nowhere to put up the rings.

17:52. Just over 1/2 of 400m loop.

20 dead hang pu's/20 dips each round for mu's
135# power cleans asrx'd
first 4 rounds did 400m, last round did 2miles
forgot my watch, was about 35-40min

some of these times are just sick, but remember, don't sacrifice form for a low time. you wont get as much out of it, and you also could get injured and what good would that be

Can anyone do a good kip on a wall mounted pullup bar? At my base gym, there are free-standing mobile bars which are way too wobbly. There are also very sturdy wall mounted bars (stick out about a foot from the wall), but I can't get a the swing short enough. Any suggestions? Am I kipping wrong, or is it pretty tough on these bars?

m/36/154

13:01 as rx'd

m/27/5'8"/145

Rx'd - 22:04

Had long transitions up and down flights of stairs from track to weights. Over a minute worth every round moving pretty quickly. I think I would be closer to 17 minutes without such a transition.

35:20
Sub'd 4 pullups and 4 dips for each muscle dip (20/round). Form could use a little work on the power clean.

subbed 3 pull-ups + 3 dips for muscle ups
subbed 111# power clean for 135# power clean
run 220m
24:39

18:01 Rx

For all you guys doing muscle up progressions as a sub in the WOD. It would be much more beneficial to do the 4:1 sub of pull-ups & dips as this will build the foundational strength required to do muscle-ups.
Progressions can be practiced outside the WOD.

Anj C
UK

bar MU's

still gun shy in the rings since shoulder surgery...I'll get there within the next week!

bar muscle ups~gymnastics kip style
95# power cleans
runs outside in this dismal 48 degree rainy New England day!

TIME: 12:10

20:16 with MU progressions (and here I am posting this right after Anj C's comment! doh!)... I did do 2 extra ring dips and strict pull ups sets afterwards, as the progressions didn't seem enough... run was .13 miles, seemed a little short?

18:11
m/43/200/6

m/40/155
22:00 as rx'd

Carole
F/51/5'6"/133

20:13

Her sub for the muscle ups was: 1 chest to bar pull-up/1 ring dip.
85# power clean.

Kevin
M/51/5'11"/168

22:35, as Rx'ed.

No failed muscle ups! That is unusual for me.

Fit Mom- great time as always. Be nice to that shoulder. What about a time for Russ?

#89: I can't speak for everyone but I tried kipping on a wall mount bar a few times and had nothing to show for it save burned out arms and bloody knees. It depends on how big your swing is at the bottom, but I would say with only a foot to spare you will essentially be doing strict pullups.

I just figured out that 220 meters is NOT a quarter of a mile.

5-10/218/49yr
sub - 4-4 pullups - dips = 1 muscle up
22:47

See you next year at Master's! Missed by 3 months. Great job everyone at games! Great competion, but better sportsmanship!

Subbed 3 dips and 3 PUs for every muscle-up.

Did the 220 meters on a treadmill

27:29

Very tough.

This was not an easy workout. The muscle-ups were tough to complete.

26:20

M/20/6'1"/170

slightly changed to 5rds for time of:
5 pullups + 5 hspu's
25m run
10 135lbs power cleans
225m run

13:00

m/20/161

15:25

M 35/5'7"/132

subbed 10 pull-ups and 10 dips and 95 lb. Cleans: 19:43

CG E-City CrossFit;
Leary-16:50
Herring 11:40
both as rx'd

I am looking for someone to take my place at the Crossfit Football ($795US) this May long weekend in Toronto (may 23rd - 24th). Unfortunately I will not be able to attend this great cert.
If you are interested please let me know.
You can reach me by email at jpichie@gmail.com

Rx'd
11:59

M34 6'00 185

18:17
mu's :27/1:17/1:18/1:09/1:04
HPC 1:10/1:09/1:05/1:07/1:11
run 1:23/1:30/1:34/1:34/1:11

Had to go out a door and a gate for the runs.

Sidelined with an supraspinatus / tendon injury of my right shoulder
Russian (front)squat improvement program and Pull Ups

F/39/5'6"/155

"jumping MUs" with rings touching top of shoulders
75# power cleans
220 meter run

18:12

32/M/190

not as rx'd - 3 pullups instead of 5 and 105 hang clean instead of 135 power clean.

15:57.

I'm pumped because it wasn't long ago that I could only do about 1 muscle up a minute at best.

Today I was knocking them out at about 3 in 30 to 45 seconds.

Day 24 of strict paleo but I had coffee for the first time this morning in 25 days.

Man I love coffee

42:50
5 rounds of:
15 Pull-ups 75# assist
15 Dips 75# assist
135# Power Clean x 10
¼ mile run

F 43/5'9"/155
Subbed 5 dips and 5 pullups and 50 lbs. for the cleans
.2 miles on the treadmill

Could handle more weight on the cleans next time.

5 rounds:

5 muscle ups (lockout, all singles)
10 135lb power cleans (unbroken, but a couple pauses)
.13 mile treadmill run (10-12)

first round kipping muscle muscle ups, rest of rounds strict

2:27,2:52,3:06,3:11,2:48

14:24 05/11/2010

Didn't have any place to do the the run at so I subbed in 1 minute straight of jump rope, anyone have any other subs they use for these short runs?

5 rounds for time
20 pullups/dips
10 power cleans at 95# (set 1 at 115#)
1 min jumping rope quickly

25 min on the dot pretty much. There was a lot of sweat and breakfast almost made a reappearance during that last set of power cleans. Good workout all in all!

rx 19:20

@35:00-ish

Subbed 10 pull-ups and dips for the 5 muscle-ups
Subbed 220m row for the run

God, I wanted to f'ing kill myself about half-way through. Making up Monday's workout yesterday, (pull-ups and db cleans), and then murdering forearms again today...ugh.

Scaled

5 Rounds
Muscle Ups on rings from knees
Power Cleans @ 115#
220M Run

Time: 15:43

Shoulders do not feel fully recovered from last 3 day cycle so I decided to scale the Power Cleans today.

5 RFT:

15 pull ups (1st round kipping, rest green band assisted)/15 dips
10 85# Power cleans
220m run

25:26

M/53/6'0"/212

"Illegitimi non carborundum!"

M/23/6'2/160

105#

took about 20 mins. Way too long and should have used more weight, was really light. Spent most of my time walking to each place, and running on tredmill sucks.

16:42 subbing 15 pullups & dips for muscle ups & 110lbs power cleans

2 rounds:
fly-aways 35lbs
seated half presses 75lbs

14:20 as rx'd

23:45 as rx'd

35/m/5'10"/187#

As Rx'ed: 26:42

yesterday I did:

15 muscle-ups for time (15 MU's = PR, so 25 today is a new PR, that's 2 in 2 days!)

I also did: 5 rounds for time: 5 overhead squats (95#) and 7 six inch height/lateral jump burpees for time. 6:23

great WOD TODAY! my affiliate team subbed for muscle-ups and they killed it with several PR's. John did 5 pull-ups (PR). Tia power cleaned 80# (PR). Samantha Cleaned 60# (PR). I could keep going, but I won't bore you...

5 rounds for time:

15 pull ups
15 muscle ups
95lb Power Clean, 10 reps
Run 220m

18:40

Little time wasted for walk across gym to treadmill and treadmill speeding up, but that rest wasn't too bad.

5 rounds of:

Sub Muscle up: 15 Pull ups
15 Ring dips
10 Power Clean (125#)
Run 220m
21:16

5 MU
10 PC's
15 24" box jumps for run

17:21

43/m/200/5'10"

10 C2B PLUP
10 RD (sub 5 MUs)
10 135 PC
Stair Run (sub 220 m)

25:17

20:46

MU's Rx

Power Cleans @ 145#

250m run

M/22/190/6'4

16:24 Rx'd

Hit it hard!
Muscle Ups are KING....thanks to Joe Alexander's cue at this past weekend's Ann Arbor Level 1.
Put the Cleans down twice on last round.

JD/M/6'0"/175/42

Pull up bar too close to the ceiling so..... no muscle ups

5 rounds of
20 pullups
20 parallel bar dips
10 power cleans 135#
run 220M
26:01

Pack:
Five rounds for time of
5 Muscle-ups (or 10 seated muscle ups)
95 pound Power clean, 10 reps
Run 220 meters

Time: 19:36.48

Started tired ended more tired
CFWU 3x10
pullups//dips x2
95#
Track 35:20
Left calf strained

95lbs
mu attempts/ a few jumping
soooo cloooose :)

18:54

21:38

58 minutes, I am sooo far from being crossfit.

as rxd
17:33

Scaled to 115lb power cleans

21:03

So grateful to be able to do muscle-ups after my recent shoulder problems.

What an amazing batch of performances from the over-40 crowd: cosmo, Memuc, nutfam, Julie Platt, mike, Chris G., neilz, Seth H., Jim D., MDC, Steeliekid, and KyleNYC. And outstanding as always by the REAL mainpage "Masters," Carole and Kevin. And, I'm with you budd, I started tired and ended more tired also.

These Master's videos are killing me. Thanks HQ.

11:58 RX'd

5'7"/155/34

Three rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Time: 16:17 minutes

Had pain in the elbow so I took it easy.

Sub 20 pull ups and 20 dips each round for muscle ups

ran what I estimate is around 220 meters. Have no idea what that translates to on the indoor track

28:12

as rx'd, time: 19'03

18:00 my muscle ups suck.

26/M/5'9/175
5 rock ring pullups
95# clean
220m run
Ben- 16:10
Taylor- 17:35

sub'd 10 pull ups and 10 dips for each round of MU

220m run after hang cleans was killer. Mr. Pukie tried to make an appearance on the last sprint haha.

m/5'11"/189

F/34/5'3"/108 5 rounds 200 meter run: 1:32 1:34 1:36 1:33 1:34, 45 lb power clean, 5 asst pull ups 17 minutes

did the 220m on a treadmill and the muscle ups on a bar cause we do not have rings.

5 Muscleups on bar
10 Power Cleans 135 lbs
220m sprint

Grant: 9:45
Travis 14:30

as rx'd
17:26

Subbed strict pull ups for MUs (pec/armpit still sore), 30 double unders instead of 200m runs, cleans as rx'd, 14:21.

Buy in: ran 6x3 min. hard (shooting for 5k race pace, today was 6:18), 2 min. rest on treadmill, incline set to 1.0.

14:51
as rx'd
I might have only done 4 rounds... I hate it when I loose track of rounds.
MUs went very well.
PC were a little slow
220m was done next to a 25m pool. I ran the length of the pool eight times, which is a little less then 220m. I figured because I had to stop and turn around every 25m, it would make up for it.

Rx'd 17:52

Great job on the workout Dave, you made it look so easy.

29/m/205

subbed dips and pullups for muscleups 3:1.

I did 3 rounds in 20:00.

5rounds:
15 pu's and dips
135 lb power cleans (10)
220m run

27:36

5rounds:
15 pu's and dips
135 lb power cleans (10)
220m run

27:36

48 / 179

NOT as rx'd
subbed 15 ring push-ups for MUs
subbed 250m row for 220m runs

19:48

24/m/170lbs/70"

SUB: 5 bar muscle ups, everything else as RXd

15:58

David Millar is a beast, it was great having the opportunity to watch him do this WOD live on Saturday, thanks for the live web-stream!

CFWU x 3

NOT as Rx'd
MUs "assisted" from flat bench.
#115 on the PCs
220m approx lower level of PAC

24:06; even with the mods got my $$ worth.

20:28

5PUs, 5Dips
10 135 PCs
220 - .14miles on a treadmill at 10mph

I still don't have rope for MUs, but am dying to learn them. Power Cleans were no problem, neithr was the run. The reason it took so long is that the treadmill is 3 full flights of stairs away from the weights in my Globo, so I had to go up and down every round, and then get the treadmill up to speed ( I'd have been able to accelerate much faster on a track, is that I'm saying ), so my transitions were slow.

So, I have a class called Fit for Life, which is a general education class concerning physical fitness and health. Today, we had a 1.5 mile evaluation. Having run xc and track in high school, and me doing crossfit now, 1.5 miles wasn't really all that difficult. Prior to our run, my prof made a joke saying: alright, for your warm-up, I want all of you to do 200 jumping jacks, 200 push-ups, and 200 sit-ups.

After the run, as I was walking back to my dorm, I decided that that wasn't too bad of an idea. So... WOD for tonight:

200 burpees
200 push-ups
200 sit-ups

mix and match as needed

then

run those good ol' 1.5 miles again

26/m/5'11"/175
as rx'd + some
19:47
thought the run felt too far
so measured it after
272m
should have measured before

38/m/5'2"/118lbs
scaled down on power cleans to 125lbs
2mile run for time then
5rds:
5xmuscle ups
10xpower cleans @125lbs
220m
12:34

5 rounds
20 pullups--hands tore up nicely :)
20 dips
75lb clean
220m

36:16.. sucked!!

slight jump with the muscle ups, still having trouble mastering them!!!!
cleans x 10 @ 135
220m run

5 rounds

9:26

23 / M / 5'9" / 135lbs

Jerry
Run 1 mile
Row 2K
Run 1 mile

29:48

5 bar muscle ups
10 135# power cleans
30 Double unders
15:42

First off how is 5 pull ups and 5 dips the equivalent of 1 muscle up? Clearly you are pulling up once and dipping once, are the other 4 pull ups and dips to simulate the transition from pull up to dip? Seems like overkill.... On another note I tore my rotator a few months ago trying to complete a kip, no bueno!!! I'm all good now though, trying to work myself back into all of it, probably why I posted a 34 minute time on this WOD, weak.....

Five rounds of
5 Muscle-ups
135 pound Power clean, 10 reps
Run 400 meters

18:06

#167 - the 3:1, 4:1, or even 5:1 ratio is a deterrent and to encourage folks to learn the MU (brand x does not even rate the MU as a gymnastic move, "it is not even a rated gymnastics move, it is simply the way a ringman gets up on top of the rings to START his routine.". If you have a ring pull up and ring dip, it is all about the technique and skill.

m/168

as rx: 14:29

Great WOD today! Time was 14:32.

19.00

(had to walk 2x15m from gym to track each round)

5 muscle-up progressions, start on knees
10 65lb hang power clean
.25 mile stationary bike
5 rounds

15:59

47/184

13:53 as Rx'ed.

17:00 as Rx'd...

I went into round 5 at 11 minutes and it took me 6 minutes to finish the last round. I got caught on the very last muscle up for 3:30 minutes!!! Today was truly a test of my motto. I was absolutly frustrated since it all seemed to be about timing. I know I could do this workout so much faster. This was a big mental struggle for me for some reason. Gotta get my mind right for next time.

NEVER QUIT!

46:15

Subbed 10 Pull-ups
10 Dips
For muscle-ups
PCs 135, 125, 125, 125, 125
220-ish Meters

Either I took more breaks than I thought, did more than I needed, or I'm just slow. Because you guys and your times are awesome!

20 pullups - 20 dips sub'd for muscle Ups
the rest as RX'd
30.10
M/56/230

19:52

subbed 115# Power Clean
the rest as rx'd

My first two sets were the slowest, I really should have warmed up more.

as rx'ed

18:28

34 yom 225 bwt

skill work: ghd situp, parallette handstand hold, burpee and butterfly pullups

team wod (with one other person - chris s.)
6 muscle ups (3 ea, i did jumping mu's)
run 200 m
10 135 power cleans (5 ea)
run 200 m
4 rds in: 15:02

" the millar " need I say more. . .

m/38/76/215

15 PU/15 dips
HPCs as rx'd
300m row

24:00

This was possibly one of the most annoying WODs to execute at my gym... people looked at me like I was insane, running all around the free weight area!

Had to sub pull-ups/dips for MUs.
70# Power-Cleans.

Time: 17:19

14:54 Rx'd

M/32/6'3"/200

As Rx'd: 18:40

Hello everyone,

Just a quick question regarding muscle-ups.

How does a muscle-up on a pull-up bar differ from the muscle-up on the rings?

Sub muscle ups for pullup/dips.
5x
21:30

M/20/5'8"/160

15pullups/15dips subbed for muscle ups
did 100lbs for the hang power clean

21:29

31yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Clean 65lbs x 5 PC – 5 SQ 95lbs x 5 SQ 115lbs x 3 PC 135lbs x 2 PC
Jog 400M

As rx’d: 22:59
Foam roll after

Can someone clarify for me please....these are power cleans (from the ground no squat) not hang power cleans...correct?

15:53. Jumping MU.

39M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; 17 ROM exercises; 35# DBs complex, 2x5.

As Rx: 11:25.

C/D: (strict pull-ups, GHDSU, hip ext., hip ext. to vertical), 1x10.

Controlled drop on each PC (no bumpers). This was fun.

M/33/5'4"/141lbs
As RX'd
16:15

All as prescribed....... 24:32. Muscle ups are a beast all their own

I just got my first muscle up 4 days ago, and I still have to polish it...and I dont have pull up bars...I did handstand push ups instead.

M/31/5'6"/115 lbs

19:24

M/33/142lbs/5'5"

As rx'd
19:48

14:45, just had 2 weeks off, so only did 3 rounds, had to sub 3/3 pullups and dips, plus 10 burpees instead of the run. Got worked though.

17:11
estimated 220m run

sub pullups and dips for muscle ups 15 each but otherwise rx'd, took 41min flat. horrible but not really since i was going up and downstairs to get the running on the treadmill. also did 30min after of walking on the treadmill.

39:58

Modified as follows: 5 rounds for time

10 muscle up progressions
5 chest to bar pullups, with 20# vest
135# power cleans, 10 reps
400m run

That was fun. MU progressions are starting to get good, almost ready to try the real thing again.

cleans felt light which was nice. still struggling with muscle ups - 2 rings dips and 2 ring pull ups for 1 muscle up

15:48

as rx'd
16:52

cleans got to me.

This is the first WOD I've ever done. I had also never done a power clean prior to this.

I had to change the muscle up to using a box and jumping to assist myself in getting up and I also had to scale down the number of reps on the power cleans so I wouldn't die.

Time: 21:30
M-Ups:5,5,5,5,5
PC:10,10,5,5,4 @ 135lbs

31/M/195lb

5 Muscle ups
10 135lb Power Clean
Row 220M

17:41

sub- 20 pullups/20 dips (both band assisted)
Used 75 lbs for power cleans
run- as rx'd

29:26

15:04 bar muscle ups.. we dont have rings.. and i used a walking pace count to measure approx 200 Meters (100 out and back)... quick question... why 220 instead of an even 1/8 of a mile? Anyways.. great ass kicker... I think it took me just as long to recover as it did the work out, hahaha

"Jerry", details there.

M/29/5'10"/165

As Rx'd

12:32

Did the Bagent and Larratt WOD, 10 CnJ 135, 10 burpees, 3 rft, 5.55.

Cashout - DL x 20 reps, 245

5rounds:
15 pu's and dips
10-135 lb power cleans
220m run

18:42

m/47/177
5 rounds
5mu
10pc 155lb
220mrun
17:00

22/m

As Rx'd

35:15

Finally understanding how to do cleans properly.

16:08

31 yom, 190 lbs

33:15

19.50

3:1 pullup and dip

All sets unbroken except some walking

23:14 Rx

M/25/5'9"/178

1st round ran 400m, 2nd-5th ran 300m +/- a few

Time: 21:58

Globo gym had a indoor track up stairs form the wt. room so I opted for that over the treadmill. Well I didnt figure out what 220m would be from the bar to the track back to the MUs before I hit start on the clock. So I ended up running to far, didnt figure it out till I was done, could of been a couple mins faster if not for that but I will take it.

DO WORK!!!

M/24/180lb/6'

as r'xd - 19:34

Rx'd

11:19

cleans got rough! Would love to do this one beside millar's 10:08. Felt I could drop another 30 seconds.

This was my second WOD and it took me 30minutes to complete the entire WOD!!!! OMG I was hurting bad!!! So far I like these workouts.....completely different than just normal lifting weights!!!

F/27/116

16:14

15 pull ups
15 dips
95# PC
220m Run
=28 min, yikes! I was actually kind of ashamed to post! I let the humidity get to me (no a/c in gym and very hot/humid but still...arg!)
I still love PC's!
Erin

subbed Pullups + dips 3 x 1 for MUs

Time: 19:41

2 games of bball at the Y
then
5 rounds
12 Dips
10 115# Cleans
20 Sits
14:21

5 rounds for time:

5 weighted pull-ups (115 lbs)
10 clap pushups
10 power cleans (135 lbs)
50 single unders

7:30

should've added more push-ups/single unders

D & W @ home
d rehab on rotator cuff
3x pull-ups & dips (light band)for MU's
otherwise, as rx'd
run = 4x north deck and back
D
331
756
1239
1727
2140

W
2800

Five rounds for time of:
15 pull-ups/15 dips
135 pound Power clean, 10 reps
Run 220 meters

27:36

dips and pullups 3-1 for muscleups

23:45

5 rds
15 pullups
15 dips
115# power cleans
200m run

28:56

subbed 40 Double Unders for runs
21:00

5 rds
15 pullups
15 Dips
135 power clean
220 m Run

40:00

S4!t ended up doing squat cleans subbed 110# did jumping bar muscleups and ran 1/17 mile which is 1 lap less than I should have ran...I prob would have moved with the pc but I guess it evened out the run

As rx'd: 16.09

5 rds for time:

5 jump m/u (rings 4" above head)
220 meter run
10 power cleans

20:38 includes travel time between events. Does not include sinkable episode after I finished. Talk about leaving it all on the field!

34:50 5 rounds 10 dips&pull-ups , 135# power clean , 220 meter run max speed attained 25.7km/hr

39:40 for 5 rds of 15 swingset fat bar pull ups, 15 ring dips, 10 135lb power cleans, run about 220 meters. 5 min jump rope warm up.

Love that Crossfit Games senior division video!

m/53/173

16:35
sub'd 20x ring dips for MUs (wrists still scabbed up)
hang power cleans (iron/garage)
ran down block/back (220m)
PM, garage, 80F

28.37 w/ jumping MUs.

As rx‘d

16:14

Runs did me in...

5 RFT

F/46y/62"/140# JULIA
5 Squat Muscle-ups
10 Power Cleans 65#
Run 220m (Didn't do any walking this time!)
22:49

M/41y/68"/155# GEORGE
5 Jumping Muscle-ups
10 Power Cleans 135#
Run 220m
27:01

m/33/5'9"/175

did assisted muscle ups

17:34

sub: 3pu/3dips per muscleup
7 reps/rd of powercleans
40 airsquats for 220m run

3:53/6:21/6:29/6:45/6:25 = 29:55 total

powercleans were 3/2/2 every round - next time push for 4/3 or better

M/28/5'10/164

5 Rounds 31:11 not so hot compared to others

5 MU - No rings, subbed 15 PU & 15 dips

10 PC - subbed 50# DB. Only 1 squat rack at my crap globo gym. I need work on my form on the barbell but didn't have one available. Also need to improve my strength on these.

Run 220m

I have been feeling really good with the last week worth of WODs. Definitely making improvements in the gym and playing lacrosse.

5 rounds:

15 pull ups
15 ring dips
10 power cleans @ 135lbs

23:42

my squat rack is too short to do muscle-ups on so had to sub

13:49 assisted MU

32/m/5'10"/210

18:04

Did assisted muscle ups instead of muscle ups

M/27/161/5'11"

1/3 CF Warmup, jog 0.2 miles, static stretch

5 rounds of:
- 5 muscle-ups on bar (bar at top of reach, performed jumping from 12" box)
- 10 Power Cleans 75#
- 320 m run

in 28:21

Could have done this faster but had to wait for equipment, losing a couple of mins.

M/39/182

23:57

Subbed workout

5 rounds for time

5 chest to bar pull-ups
5 ring dips
10 power cleans 135lb
25 double unders

The power cleans were, as usual, the big weakness. Generally broken to sets of 3 or 4, sometimes 2.

as rx'd
neighborhood run

20:04

Did this after a run, and I was really dragging... Subbed 15 pullups/dips for the muscleups. ~30minutes

as rx'd:

5x
5 MU
10 HPC-135#
220m run (used treadmill)

=24:11

M/25/158#/5'7"

Heavy Press (single rep) - 95#, 135#, 155#

Front Squat @ 195# x 2 x 10

20 reps of:

24# Box Jump
Pull Ups - no kip
KB swings - 1 pood
Walking Lunge
Knees to Elbows
Push Press - 95#
Good Mornings - 45#
Wall Ball Shots - 20#
Burpees
Tuck Jumps

Finished in about 19:00

5 rounds for time:
5 bar muscle-ups
10 135# hang power clean
160m (0.1mile) run

24:44

M/26/140/5'11"
as rx'd 18:57

18:47 as Rx'd

that was tough... man what a challenge

35m/5'9"/165

www.crossfitjulia.com
Louisville, CO

5 RFT

15 pullups
15 bench dips
10 power cleans 135lbs
220 yard run

26:32

M/49/6'3"/195

18:53
MUs were from the knees otherwise as rx'd

15:something

Eh, pretty tough & a bit slower than expected. Little bit of friction with those rings.

M/32/5'9"/150

As rx'd.

17:20

As RX'ed: 21:44

20yo/m/158 lbs
26:46 Rx'd
Been doing Crossfit for about three months. This was the first time that I've ever been able to do more than 3 in one day. Lots of, lots of practice. WOOOOOO!!!!!

m36/175/5'8

as rx'd 17:50

F, 31yrs, 5'9", 213lbs
Sub 15 x PU and dips for 5 Muscle-ups (160lb weight assist)
45 pound Power clean, 10 reps
Run 220 meters
29:17

F, 34 yrs, 5'5", 162 lbs
Sub 15 x PU and dips for 5 Muscle-ups (90lb weight assist)
45 pound Power clean, 10 reps
Run 220 meters
26:49

23:22 - 1x ring pull up 1st round, rest all high pull up bar M/U's

Five rounds for time of:
5 seated Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

19:58

I guessed the run and when I checked it when I got home it was actually 300m so I ran an extra 400m all up, oh well, my cardio is lacking at the moment anyway lol...

The muscle ups are feeling closer.

M/42/69.5"/175

Subbed 20 pull ups and 20 dips per round for the muscle ups. I felt a major improvement in the power cleans though. Was having to cross the whole gym to get to the dip bar and treadmill had to get to speed so a little cumbersome but none of the less kicked my butt!

oh yeah! my time was 36 min or so.

45Kg bar
Dan 18:58
James 5 "pull-ups" instead of Muscle-ups.
27:23

m/27/5'9"/140

15 pullups/dips
10 sandbag cleans 75lbs
run somewhere between .15 and .2 miles

Three rounds in 15:38 and I was ready to puke (while gasping for air--would not have been fun).

5 rft
10 pull-ups 10 dips
10 115# power clean
220m run

22:02

Scaled to;

Three rounds for time of
5 Squat muscle-ups
10 pound wall ball power clean, 10 reps
Run 220 meters

8:35

Shara/30/F/68/138
Subbed 15 blue band pull ups and 15 blue band ring dips
65 lb power cleans
220 m run
time: 25:30

Tim- make up of 7 minutes AMRAP 95 lb squat cleans, 20 anchored sit ups (4 rounds plus 6 cleans)

Al Udeid

Adam (rx'd) - 13:34
TD (Sub'd 3Pullups/3Pushups per MU) - 20:11
Danielle (Jumping MU's / 65# Cleans) - 13:57

No more flesh on my hands.
35:43
75 ring dips
45 pull ups
220 as rx'd
4 sets PC as rx'd
1 set with 45's removed
m/28/187/5'9"

Changed this one up a bit.

5 Rounds of:
10 dead hang pullups
10 deep dips
95# squat cleans X 10
20 burpees

27:40

10 pullups
10 dips
95# cleans X 10
20 burpees
5 rounds

27:40

Five rounds for time of:
5 Muscle-ups (I subbed 15 Pull-ups and 15 ring dips)
135 pound Power clean, 10 reps
Run 220 meters (0.14 miles on treadmill)

43:42, this is not a real time due to the below.

I did Monday's WOD (10 HSPU, 45lb DB Squat & 10 L-Pull-Ups) yesterday morning. Then I did a chest weight workout at night. I was smoked this morning doing this WOD. I had one of my Soldiers trying this for the first time, the first round was a little slow watching him through the motions. He enjoyed the pain, which motivated me.

31:30

5 rounds of:
20 pullups
20 dips
10 135 power clean
.25 mile run

SUB 80# pd
SUB 3x bd
SUB 95# pc

26:33

Rx'd

11:44

f/28/5'3"/135

34:28

5 rounds:
10 assisted pull-ups
10 assisted dips
started off with 80# power cleans only 4 completed - dropped to
75# power cleans for remaining 6.
10 75# power cleans (4 rounds)
2 laps

Killer - MY BODY HURTS SO GOOD!!!

did:

5 strict pullups
5 dips
95# pc
220m run.

15:30

ordered my rings this week, cannot wait.

Five rounds for time of:
15 jumping pullups; 15 bench dips
95 pound Power clean, 10 reps
Run 220 meters

tt - 22:21

44m 5'10" 224

There are some really awesome times above, I will keep working and get there. Keep up the great work everyone.

sub'd 15 pullups and 15 dips for rings (gym doesn't have any)
everything else as prescribed

37 minutes and sucking wind. I hardly ever sweat, but things all changed last night.

didn't have a good way to do runs in crowded globo, i subbed 12x24" box jumps (should have done 15...oh well, next time).

5 rounds of:
5 MUs
10 135lb PCs (decided to do them from the hang)
12 24" bob jumps

18:00 on the dot

substituted another Southwest Regional workout as I will have my rings installed in a couple of weeks.

For time

Row 1000m
Overhead Squat 135 30 reps
run 1200 m

time: 15:25

Training hard to make it to regionals next year! Looked like a blast on the live stream!

33/m/165

did 3 rounds 18:36

50/m/145
4-pullups-4-dips/muscle up
110#
45 sec./200m
22:10

CFWU x 3

WOD: 5 rounds for time, scaled/adjsuted for gym:

1. 15 x Assisted Pull-ups
2. 15 x Dips
3. 10 x 95lb Power Cleans
4. 300m Run

27:00

M/40/6'1"/250

M/25/5'10/210

Skill pactice

then SDHP with 135 and ring dips 15 reps 5 sets

7:22

Jump rope and burpees, 2min of jumping, 10 burpees, five rounds

Fun times.

5 rounds of:
15 pullups
15 dips
10 power cleans 135#
220 m run

31:08

23/M/302

2010-05-13: 18:30. Rnds@3:30,3:18,3:39,4:02,4:00. Used TM at work. Did 4 MU's in row, 1st time more than one. Focused on technique.

as RX'd 14:41
m/25/190

Congratulations to all the Masters. I will see you next year!

5 rounds
15 pullups
15 BW dips
135 pound Power clean, 10 reps
Run .13 mi on treadmill

28:22

Five rounds for time of:
15 tricep press 70#
15 lat pulldown 70#
47.5 pound Power clean, 10 reps
Row 220 meters

Male 160lbs 5'6"

WOD

As Rx'd 1801

Run was more like 250M So extra credit to me.

Got my first muscle up yesterday and proceeded to get them all in the WOD except 1 on the 4th round.

WOD as rx'd 31 minutes

5 rounds:
5 muscle ups (lockout; unbroken 1st round)
10 135lb power cleans
.13 mile treadmill run (10)
17:35

Two rounds with several consecutive failures on MUs. Grip dead today, all rounds of PC broken. Last run at 11.

21:43

Subbed 3:1 pullups & dips for muscle ups.

As usual, way harder in practice than on paper. Ouch.

subbed 50 du's for the run.

15:52

As rxd
17:28.
Run from garage to daves drive.

assisted ring/dip

28:00

age 20 bw 170

split up into team workout with brian t.

4 rounds
6 muscle ups total (3 singles each)
sprint back to weight room
10 power cleans #135
sprint back to rings
15:01

23:17

Subbed 15 Pull-ups/15 ring dips per 5 Muscle Ups

13:51 subbed bar MU's for rings and 10 24' box jumps for run.

Did a modified MU - definitely not as rx'd.

15:29 - still kicked my butt though

M/44/180#

5 Rounds
5 MUs
5 135# PCs
15 - 24" BJs
24:19

3:1 pull-ups and dips subbed for muscle ups. All else as rxed
26:27

48 mins.

correction 25:49

23:35

subbed run with 30 double unders
23:01

18:16 (105)

first wod with using all muscle ups instead of sub

13:51

Bar muscle ups
10 24' box jumps for run

M/W, 188lbs, 34years.
5 Rounds:
15 pullups
15 dips
95lbs power cleans
0.14 miles on treadmill at 9mph.

Completed everything except last 220m on treadmill as I met up with Mr. Pukey! Killer workout!

30:10mins

M/45/170
subbed 4:1 pu/dip per mu
24:00

18:10

23.08

16:11
Sub Pull-ups and Dips for Muscle ups
160 lb for Power Cleans vice 135 lb

We subbed/scaled this into an almost completely different WOD due to not having rings, exhaustion from cleaning in 6 different workouts this week, and all the treadmills being unavailable, but it felt great either way.

For time:
15 PUs
15 bar dips
10 x 90# cleans
100 jumping jacks

Time was 20:28. It's the end of the second week of following CF WODs for my CF apprentice, JC, who got 32:03 with cleans scaled to 75#.

Oops... that x 5 rounds of course.

As Rx'd 16:27
A horrifically-beautiful wod.

subbed 15 pu's/15 dips otherwise as rx'd, 32:35

Killer workout

5 rounds for time of:

10x pullups
10x dips
10x 135 lb power cleans
200m run

Total time = 26:23

5 rft:

10 Pullups
10 Power Cleans (76#)
220m run

13:36

KILLERRRRRRR!

M/22/165/5'10"

As rx'd: 12:26
Half of each run was downhill and in pouring rain, so I was overly cautious/slow.

M/22/171/6'2"

18:33 as Rx

Wow Millar took that workout...

F/28/5'7''/128

5 RFT:
5 muscle up progressions
10 95lb PC
Run 220m

*20:46

Forgot to keep track of time. We did 5 pull ups, 5 dips, 135 pc, and 7 lengths of the basketball court wall to wall.

M/153/1-1-06

Kinda did a mash-up thing of this and a previous one I missed.

7RFT
10 HSPU
10 Power Clean 95#
10 PU

23:28

5 jumping bar MU
10 pwr cln
220 run treadmill
5 rds. 24:58

Five rounds for time of:
5 Muscle-ups
115 pound Power clean, 10 reps
Run 220 meters

Time 21:20

Pack:

10 seated muscle ups
10 95# power clean
1 min jump rope

5 rounds

16:26

No broken sets of clean; difficult but I might have been able to do a little more weight (e.g. 105) w/o breaking sets

Jump rope was a good hard sub; street too far away from everything else to use the run on this

First time w/ seated muscle ups; elbows popping on some reps; pullups/dips x3 is a harder sub but I've got to build muscle up competency sooner or later

Mod'd

22:36

Tired of sub'ing P/Us & Dips for M/Us so I did assisted/jumping M/Us instead...working on false grip and keeping arms in tight

All else as Rx'd (give or take a few meters on the run since it was around the block)

Approx 22min. Subbed 3/3 instead of muscleups.

M 36/5'10"/170

Subbed PU and Ring Dips

19:15

WOD
as rx'd,

23.30

Power clns and 220m run were fast and easy enough,time taken making sure wi the m/ups,trying not to miss too many,only 2,hands just healed up from 30 m/ups,not any more ! after,hip ext,gh raises wi 10kg,ghd sit-ups,sn practice !too much to get done,how can i decide.. just not enough hours + working all day !try and fit more in the morra !

Me- Subbed 100 lbs for Power cleans. 4 to 1 for Muscle Ups. Run as Rx. Time 17:20

Lori- Subbed 55 lbs for Power cleans. 4 to 1 for Muscle Ups. Run as Rx. Time 18:58

rx'd
15:35

m/20/175/5'11"

Did this on 5/14. 250 m runs instead
Otherwise rx'd: 19:34 with broken toe in round 3. Landed weird on my left foot coming down from mu's. No running for a bit...

23 min sub'd 15 pull-ups/dips for MUs.

35yom / 206lbs

Puppy/Pack Hybrid
Five rounds for time of:
15 Pull-ups
15 Dips
65 pound Power clean, 10 reps
Run 220 meters

26:03

This almost did me in...I felt queasy for a solid hour afterwards. I pushed, but it seemed to drag on and on with the pull-ups and dips. Probably should have gone heavier on the power cleans.

Drew: 10ctb pullups, 10 ring dips, 115# run 420m (oops): 29:19
Colt: 10 kip pullups, 10 jumping ring dips, 85#, run 220m: 24:21
Benj: 10 jumping pullups, 10 asst. reg dips, 75#, run 220m: 20:58
Susan: 10 jumping pullups, 10 asst reg dips, 30#, walk 220m: 20:04

24:42
2PU 2dips

As rx'd, with sub for muscle-ups (4 pullups + 2 ring dips per MU). Time: 17:28.

Was shooting to finish within the cutoff time, which was 15 minutes. No chance. First round was 2:30, but just couldn't maintain the pace. Was flirting with Pukie near the end of this...I think I picked the wrong day for an outdoor WOD. Weather.com has a little feature called Today's Fitness Forecast - current conditions read: "Uncomfortable". No sh*t.

Me: 43yo/M/5'10"/179lbs/12%BF

Warm Up: Bergener WU and Greg A's Warm Up + some bar muscle ups and some power cleans.

WOD: 24:28 as rx'd with bar muscle ups.

Bar Muscle Ups: did these as singles. From hanging on the bar to full extension at the top.

135lb Power cleans: did these five at a shot with about a ten second rest between the two sets.

220m runs: POSE'd the run wearing my Vibram 5 fingers.

Cooldown: some front lever holds, Handstand holds, walking on hands and skins the cats.

I've got 6 more years to train and get stronger and faster until I can qualify for the masters at the games..... I'll see you there. :-)

Have Fun, Train Hard,

Billy

As Rx'd.
17:36
Today is the end of six consecutive WOD's. Resting up for "Eva" WOD!

"Mrs. Miyagi"
Scaled to:
Five rounds for time of:
15 pull-ups
15 Dips
25 Squats
Run 220 meters
24:50

10 pullups and 10 dips subbed for muscle ups, 95 lb squat cleans

22:24

sub 40 DU's for run (didn't want to leave the kids home alone)
rest as rx'd
-
26:48

16:49

Five rounds for time of:
15 lat pulldowns 55#
15 tricep press 60#
27.5# pound Power clean, 10 reps
Row 220 meters

Five rounds for time of:
15 lat pulldowns 55#
15 tricep press 60#
27.5# pound Power clean, 10 reps
Row 220 meters

22:05

(subbed 3PUs/3dips for 1MU; elliptical level 10, speed >70)

20:30, first set interrupted - only time for 4 rounds

5 rounds

5 strict pullups
5 bar dips
135 lb. power clean, 10 reps
run 2 laps indoor track (267m)

25:57

EJ
M/37/170
20:00 HAD TO RUN ON TREADMILL
EJ

18:15

Five rounds for time of:
10 Pull-ups
135 pound Power clean, 10 reps
15 Dips
Run 0.15 miles on treadmill

Pretty good effort, but I could definitely tell that I have room for improvement on this one.

M/25/5'11''/195

muscle ups scaled to progression

all else as rx'd

18:27

sub pullups/dips for mu and 25 unanchored situps for run. 24:09

31/m/160/65
20:00???
analog clock
as RX'd but had to run to treadmill and some dude stripped my rack in between sets.

not sure of the distance. scaled weight to 115lbs

TIME - 20:47(PR)

Finally got my first MU yesterday!! Liked it so much, I did all 25! Time is unimportant...

4 rounds

13:26

5-19-10
5 progressive muscle ups
10 power cleans 65-65-75-85-85
1:30 20" box jumps
5 rds = 21:07
85# power clean all rds next time

Just curious... Why 220m?

31/m/71"/177#/Centurion Crossfit: Fort Hood, TX

CFWU x3
18:28 as Rx'd

WU
Kneeling MUs vice MU
18:43
M/49/198#/72"

21:30

subbed 5 ring pullups and dips

As rx'd w/ short course/lots of turnarounds: 20.36

Great WOD

3:1 pullups / dips for mu's

19:47

Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters

Crossfit warmup was first

subbed 450m on bike for run

18:17

m/36/5'9/176
CFWU-3. Reg except pushups instead of PU 2nd & HSPU 3rd. Superman. Burgener. DU.
15:18
Not bad. MU good. Cleans not too bad. Think bar stayed close to legs & good shrug. Not sure about openness of hips.
Tried to push on runs. 2nd lap better than 1st.

30/m/67kg

Four rounds in 23 mins. Nice WOD

CFWUx3 (no PUs or Dips)
18:02

CFWUx3 (no PUs or Dips)
18:02
All MUs unbroken :)

CFWUx3 (no PUs or Dips)
18:02
All MUs unbroken :)

tried my luck at this one today...13:44

@ the sweatbox
As Rx'd

21:11

my runs sucked...still cramping on
my left side!!

as rx'd

18:41

rough one!

Five rounds for time of:
5 Muscle-ups SUB Muscle-up from kneeling position
135 pound Power clean, 10 reps
Run 220 meters

26:09

49/m/190

As Rx'd. 18:54

15:41 muscleups unbroken singles on cleans dropped from shoulders.

agile8 WU with BS

WOD

14:09 as rx'd

first time running since calf pull. went very very slow.

later,
b
m/33/5'8-1/2"/167

100512

sub 2 Pull-up + 2 Dip for Muscle-up
sub 80# on curl bar on power clean
run was halfway around city block cutting over the gym roof (stairs)

quit at 30:00

4 rounds plus 2 x (2 Pull-up + 2 Dip) + 1 Pull-up

Wow. Had to scale.

Five Rounds for Time:

4 Pull Ups and Dips x5 (at round 2 started using the gravitron)
95 lb Hang Power Clean x10 (at round 3 went to 65 lbs)
+/- 220 meter run (indoor track)

24:11

Facilities were very lacking, but I still got smoked on this WOD.

subbed 15 pu + 15 ring dips (oops. should have subbed 5) for mu

28:12

@thesweatbox

22:19

23.m.138.65"

as rx'd
20:59(PR)

Five rounds for time of:
5 Muscle-ups
115 pound Power clean, 10 reps
Run 220 meters

Time 22:20

Subbed 4 pullups/2 ring dips for each MU, and 500m row for each run (foot still hurts after running with fivefingers).

39:01

[39:01]

16:55

M/34/177

Run 30:00 (treadmill/1%) - 3.81 miles

Five rounds for time of:
5 Muscle-ups (1 MU=3 bar pull-ups+1 ring dip)
95 pound Power clean, 10 reps
Run 220 meters (treadmill)

22:33

45# power clean
8:47