See all of you in Colorado Springs! Good luck and big lifts to all those who are competing.

Kid Toss is my favorite exercise!

I love the pic! Gotta' love Kid Toss!....They'll remember it forever...kid's losin' his trunks..ahahaha...hilarious!

Way to post Chris Spealler's phone number!

"Jack" Rx'ed

7 rounds + 8 push presses

Again with the 60's workout music?! Yawn...

Bad move showing Speals cell phone number. Video should be taken down until its fixed.

#3 Just his gym phone...it's posted on his website:
http://www.crossfitpc.com/index.html

Pumped for today! Small beast Pat Barber is???

Oh, it's his gym phone! Comment above withdrawn.

On 'Ryan,'
I'm sure we're jumping out of the burpees to touch something 12 inches above our reach, as Ryan is usually done.

How much does Miranda weigh? She's strong!

The competition has weight classes, right?

I wish I was doing this thing!

Looking forward to this at 4:30 am!

"CrossFit/USAW Open Will Stream Live For Free."

I had a friend in college who always said "for free" was a silly expression. I think she was on to something. It's either "free", or for...something. "For" implies "something"; "free" implies you don't have to give anything "for" it.

It's also passively constructed sentence. More correctimundo would be:
"CrossFit/USAW Open Will Stream Free Live Video."

Speaking of silly syntax, how 'bout "these ones", as in "Look at all the cool shoes on this rack! I'll take a pair of...these ones." Ugh. This one, or these; take your pick.

You went to the local box; I went to the local box. You and me didn't go to the local box....

Ok, enough of the silly soap box; good luck to all the Crossfitters at the Open! I might tune in, be/c it's...for free!!

:-)

Dave T.
(an engineer, but who had an English teacher for a Grandma...and is on a rest day, so is working what little mind is left after all these years.)

I love burpees and mu's!!!

30/m/5'10/143

did the wod with regular burpess.
MUs as rx'd

17:50

SANTI

Dave,

Loved your post! (or is it love your post) ha.

Now this one just looks awful for those of us without a muscle-up (or even any place to do them if we did have one!) Oi... 3-2-1 go!!!

what happen to the Miranda video?

Damn I need to get some rings!

So what's all this talk about regular burpees and Rx'd burpees?

I watched Austin's video and wondered which those would be categorized as?

Did "John" today. Did 7 rounds + 10 KB Swings before the University of North Dakota Wellness Center Staff told me to stop. I was doing better than I thought I would too...

what do you do if you can't do muscle-ups?

We meet again, burpees....

As Rx'd: 31:20

Both exercises destroyed me

@ryan = #20

3.5. Substitute for muscle-up?

Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

#23

So then this workout would translate to 21pu, 21dips, and 21 burpees. Ouch.

Why is it that Crossfit insists on posting standards that are later contradicted when videos of extremely talented athletes are posted doing movements sub par? Here, do this workout and be sure to jump to a height of 1 foot above standing reach. For your convenience I've posted a video of the workout documenting one of the fastest times our staff at Crossfit HQ have on record. Thanks. But wait, those burpees look like, on at least a few, little more than the thickness of a piece of paper stands between the toes of Austin and the floor.

What I'm really trying to ask, in a very round-about way, is what is the point in making standards that not even the best of crossfitters choose to follow?

Nice post, Dave T!

Love the phone call Miranda. Good luck girl!

@Matt #25:

Why is it that you choose to criticize rather than recognize that even the best CrossFitters in a WOD are going to be physically taxed? They go hard every workout and you choose to focus on the reps they "missed." The implication of your post is that the best athletes should be perfect, not "sub-par." This viewpoint is contrary to CF mindset, as we are all striving to be better...to do more work...faster. In the process, we will sometimes "fail" a lift or "miss" a rep.

Instead of criticizing their motion, learn from it. And do better.

m/45/185

17:25

Hate to be the one to point this out, but are we supposed to jump 1 foot above max reach at each burpees???
Imo, that was not what Austin was doing :/

15:35

actually it was 15 25

m/42/5'10"/175

22:55

42/m/176cm/74kg

As rx'd

15:55 PR (last time 18:20)

I started the muscle-ups hanging with fully extendend arms in an L-sit position (low ceiling at home).
Honest burpees, touched the ceiling on every rep which is about one foot out of reach.

29/6'8"/218

22:31

as rx'd

14:21

@Tina #28,

Don't try to defend the guy - it doesn't matter how hard someone works if the effort doesn't count per the standard.

You don't give gold medals to athletes who cheat even though they do record breaking performances - no matter how they cheat.

13:54 pr by 1:48- non kipping mu's with turnout at top and bottom and real pushups and jumps on burpees (not those "dead-fish, breakdance" pushups)-awesome and thanks as always..... RIP

Crossfit sri ram ashram,India

Uttam-15:56,Rx
Arvind-16:50,Rx
Bachendra-15:40,jumping Muscle up
Guttam-16:58,Bar muscle up,push ups(his leg injured )

32/m/5'10"/215

Did assisted muscle ups for muscle ups

24:24

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

time 22:31

LAST TIME 56:21

Last time it was the MU's they were killing me last time, I think I missed almost 20 reps and spent alot of time walking arround.

M/36/5'11"/175

Five rounds for time of:
10 pull ups
10 dips
21 Burpees

21:51

Just ordered my rings!

5 rounds
14 pullups
7 toe assist ring dips
21 burpees

19:37

m/33/5'9"/175

did assisted muscle-ups

24:18

Regarding the standards, I think it is extremely obvious that Austin was not trying to jump 1 foot above reach for each burpee. For whatever reason he picked a standard that was different to the one written, so don't shoot him down about that. Instead learn the lesson that a change in standard can mean a change in training stimulus. Jumping to 1foot above reach will feel different to jumping 1cm off the ground. Different can be useful. It is a video of his TRAINING after all.

Competition is a where the standards must be, and usually are, enforced.

(NB. Those who use the video as a guide to explain the workouts, should use it in conjunction with the written WOD description. From the two sources, a pretty good idea can be fashioned of what is expected)

As rxd
19.05

Burpees not to 1ft

Great people, programming, coaching, videos, attitude, intensity...I could go on and on.

I love CrossFit!!!

20:23*

* scaled down to 5 rounds of
7 jumping pull-ups
7 bench dips
21 burpees

26/m/5'11"/207ish
20:46 rx'd 3:36 faster than last time

GREAT WORK, AUSTIN!

As Rx'd 15:44

5 rounds of:

28 pull-ups 28 dips in sets of 4 reps
subbed 4 pull-ups and 4 dips for each muscle-up
all pull-ups were dead hang
21 burpees
54:00 - not the best time, but it was a great workout

15:57 rx

Each burpee terminates with a jump one foot above max standing reach. ??
I watched the video of Austin doing it, he did normal burpees so i just did the same...

20:20 as rx'd

26:02 as Rx'd

Muscle ups are still coming along.

Broke up into all singles at a steady pace. Only missed two.

4 rounds of:

21 pullups
21 burpees

21:32

F/40/5'6"/150

Shoulders WAY sore from yesterday's WOD--can't do MU's anyway...came up with a completely different workout (gotta still be able to pick up and carry the baby today!)

5 rounds

15 GHD sit-ups
15 back-ext
50 DU's (with SU between each)

20:05

MU were not happening at all... smoked from the past few days I guess. sub 2rds 21PU, 21 Ring Dips, 21 Burpess. 10:20, a bit disappointed with it, but tomorrow is another day.

M/43/5'11"/185

5 rnds

7 MUs (Did 10 Muscle-up progressions (from knees with rings 64" from ground); for the remaining 25 I did 25 ring dips & 25 pull-ups)
21 Burpees

22:50

As Rx'd 24:20

19:30 but subbed pullups and dips for MUs

Jumping mu on a shoulder hight bar... still hurt.
Burpees to 1cm hight.

18:30

I just want to know the name of that 80s Rap Instrumental on the video...

Bummed out I haven't gotten my rings set up yet. Subbed "Elizabeth" instead. 8:42. Still having some shoulder pain from yesterdays WOD plus the HSPU's that followed.

M/30/5'10"/170

as Rx'd 20:35

2010-09-30. 20:17. Rx'd. Rnds@2:33,3:44,4:37,4:39,4:40. MU's@7,5,4,3,3
2009-08-16: 25:44. Sub 21's.

TIME: 28:38 *not as Rx'd*

Still a head case with ring muscle ups. I need to add them to my warm up a few times a week to get more comfortable. Definitely skittish with them since shoulder injury/surgery last October.

5 rounds of:

4 ring muscle ups
3 bar muscle ups
21 burpees

M/33/6'1"/178#
Thank you, Ryan. RIP.
27:13
Rocked on tip toes for M ups. Need to work the "string".

Finished an didn't pass out. I think it could have been faster. But
TT=19:54
it seems the 20 minute mark is common for me. Oh well any less and I would probably puke.

Crossfit Warm-up with push-ups instead of dips/pull-ups

No rings available
- Pull-ups (1st Rd 3-3 Jump-15 Wgt Ast; 2nd Rd 15 Wgt Ast; 3rd Rd Wgt Ast)
- Dips (1st Rd 7-14 Wgt Ast; 2nd and 3 Rd 15 Wgt Ast)
- 15 Burpees (1st Rd 8-7; 2nd and 3rd Rd 5-5-5)

Felt wasted after this workout. Not sure why so tired. On the road for a bit, will try to post and do workouts for next 25 days.

Time was 19:34

m/178cm/86kg/34y
19:17

MU rings a little above eye level, not much jump in it.

32:37

22:21

Bar Muscle Ups

1/2 jog

17:58
bar muscle-ups, first WOD doing muscle-ups

M/45/180#

As Rx'd - 19:54

Terrible workout.

Subbed 2x pull-ups/dips per muscle-up, 10 each per round (ie, scaled to 5 muscle-ups per round, subbed with 2x pus/dips)
15 burpees per round.

1/2 way through the first round, the gym was suddenly swamped with a bunch of clueless high school freshman, and their even more clueless track coach, trying to teach them what amounted to machine-based body building. 8 stations, only 2 of which were mandatory: squat sled and smith machine bench presses. It was hard to stop throwing up in my mouth...but the teacher outranks me in the school... sooooo....

Made it through 3 rounds, but had to constantly wait for the pull-up bar to be available, and repeatedly got kicked and tripped over during burpees. I admitted defeat. @13 minutes for three super-scaled/subbed rounds. Ugh.

44:10 rx

Got first muscle-up end Aug 2010. Second WOD completed with rx muscle-ups (first was Friday 100917). Burpees straight through.

f/41/178/5'11"

Hey there,

I'm still here, one year older, taking more rest days than I used to, scaling things and avoiding heavy overhead stuff. My shoulders are feeling better and I hope to soon be hitting these main page workout regularly. I did yesterday's AMRAP with 20# kettlebell push presses each arm, USSR kb swings and box jumps. I got close to 9 rounds. I am happy to say that I managed one set of pogo box jumps instead of pausing at the bottom each time. Much faster but a lot more tiring.

11:55 as Rx'd

5 rounds:
7 Bar muscle-ups
21 Burpees

22:10

M/28/70/157
21 PU & 10 ring dips (easing back into dips, injury)
21 burpees.

32:45 - totally smoked me

I wanted to try MU progressions afterward but I was trashed. I guess I'll try em next week or on a rest day.

18.15

26:48 - muscle ups as Rx'd, burpees weren't all 1 foot jumps.

M/33/6'3"/200
15:50 As Rx'd

Prev:
M/31/6'3"/205
Sub'd 4xPullups + 4xRing Dips = 1 Muscle Up
39:40

15:50 regular burpees

@brooks
started tired
warmup
no cfwu
14 pullups/14 dips
21 burpees
24:44

M/24/6'1"/180

As Rx'd:
22:12
Burpees were so slow and killed me.

12:08 (but read it wrong and only did 5 m/u per round)
slice 'em, dice 'em, partition 'em, break 'em up and way you want 105 burpees suck arse!

28.25 sub'd 21 pull ups and dips for muscle ups

As prescribed:

23:02

Gotta get faster on muscle ups.

Did two sets of 21 burpees, 3rd set of 25, 4th of 15 with approx 45 sec break between

Practiced muscle ups from seated position. Having foible with grip and transition. Did 3 sets of 8 strict deep ring dips.
Also practiced four sets of 5 butterfly pull ups and two sets of 5 Kipling pullups.
Finished with 3 sets of 5 quick 120lb cleans and two sets of knees to elbows 10'reps per set.

19 min. 09 sec.

23:40; down from 25:44 the last time

muscle ups were dead hang or with minor kips; no swinging legs
burpees included 12 inch jumps

@ #13 Dave:

My BA is English/Economics. What a worthless mix. Love "these" questions on multiple choice Civil Service tests. Ha!

Actually the best (complete sentence) would have been:

HQ will stream free coverage of CF/USAW Open!

News-style:

Free live stream of CF/USAW open! (as link)

So much for the syntax police! :)

m/6'1"/205/37

No rings, low ceiling so 3:1 pull ups and dips, so

5 rounds
21 pull ups
21 dips
21 burpees

17:05 SLOWWWWWW

16:20

No full turn-outs on rings, so not technically Rx'd. Still practicing that!

Nice work, Austin!

M 188 6ft 34yo

19:01 as rx'd.

14:33 as Rx'd

I remember the first time I tried this a couple of years ago, I struggled through every piece. It's hard to believe how much one can improve on the dirty side of 30.

NEVER QUIT!!

5 rounds:

21 Pullups
21 dips
21 burpees

29:00

Rx'd 14:23

Kevin
M/51/5'11"/169

Been having a very hard time recovering this week. So, I only did three rounds of Ryan, with "regular" burpees. Not feeling it again today. Taking tomorrow off to fully recover.

3 rounds:

15:21

JuliePlatt- Happy birthday, and welcome back!

@brooks
tired
warmup no cfwu
14/14 /21 24:40

27:23
jumped over a parallette on the burpees

m/165

as rx: 17:00

F/40/5'4"/117
15:23
-subbed 7 ring dips and 7 pullups for muscle ups.
-in garage, my kids (4 & 3) "helping" me, think I might have mis-counted a couple burpees. Seems awfully fast for five rounds.

Subbed 21 pullups and 21 dips for muscle ups each round

28:03

22:55 with slight jump on muscle up

"Ryan" Rx'ed

17:19

Subbed 4 pullups/2 ring dips for each MU. Burpees sucked today.
PR by 4:30.

35:07

[35:07]

M/22/70"/188#

"Ryan" (scaled to my level of fitness)
Five Rounds for time of:
7 jumping muscle-ups
21 Burpees

22:41

Rd 1 - 2:37
Rd 2 - 4:21
Rd 3 - 5:32
Rd 4 - 5:25
Rd 5 - 4:44

M/36/5'10"/198

As Rx'D 21:25

Not bad. Should be a little quicker next time.

19:48 as rx'd-bar mu's

10:01, muscle up on a straight bar

Reading the comments just to stay connected. Tore the meniscus in my right knee two weeks ago and I'm not doing anything with legs right now (hell, I can't even climb the stairs in my house). Tonight I"m going to do pullups, dips, and pushups though to do something *like* Ryan.

M/6'/235

Subbed pullups for MU's

18:02 I felt like I was gonna die, but made it.

jumping muscle ups

14:41

22:14 subbed m.up for dip and pull up. good times laughin into tears. thank you CF

M/50/153/1-1-06

Still nursing wonky knee...couldn't get to the gym...blah blah blah...

Row 5K, a rather listless 23:44

Happy Birthday Julie Platt!

as rx'd 19:45

Not as good as I would have liked. My lats have been killing me since the pullup workout Sunday and then the Deadlift workout Monday. Burpees felt better.

rd1 (4,2,1) 1:48,1:49
rd2 (2,1,1,1,1,1) 2:33,1:55
RD3 (1,1,1,1,1,1,1) 2:10,1:40
RD4 (1,1,1,1,1,1,1) 2:08, 1:58
RD5 (3,1,1,1,1) 2:17,1:23

I dont know how you guys do it?! Nothing but the most up right respect for all of you. Today was my third WOD. Sad to say I couldn't do the Muscle up. So I did 10 - 15 dips (fairly easy) Pull ups all the way to chest but had to use the weight thing to make me lighter 10 times and then 21 burpees. I did it all 5 times. Still got a great workout. cant wait till the day I can do muscle ups!

32yo M 175lb 5’10”
1 mile walk
CFWU x 3, 5 pull ups, 5 ring dips per round

As rx’d: 22:49
Foam roll after
Compared to 090816: 28:09

as rx'd

17-18 mins.

damn phone died in the middle. finished 2 rounds in under 7 mins though.

no not 1 foot burpees...just the normal standard jump and clap overhead.

"a jump one foot above max standing reach".

I can reach up to about 7' or so when I'm standing; pretty sure I can't jump that high. :)

SUB 3x 90# pd
SUB 3x bd

23:36
previous 29:22

27/m/5'11"/175
As rx'd
27:03(PR)
Jumped and touched ceiling 1ft above reach
Way better than 2rds in 33min last time. Burpees killed me
Yayyyyyy Burpeeees!!

No time today.

Worked the muscle up for about 45 minutes. So close...

Ended with 100 ring dips focusing on depth on each one.

Rip Ryan.

21:25

Burpees were not as rx'd. Limited jumping.

M/33/142lbs/5'5"

17:16

Also hit some squat snatches a little later
95-115-135-155
Couple reps at each

3 rds

1 MU = (3 PU + 2 ringdips)

3:16/5:36/5:58 = 14:52 total (PR by almost 5 min)

39M/5'10"/170#

W/U: 250m erg row (149 drag, D6.5), 0:44; CFWU (Sampson stretch, 45# OHS, GHDSU, back extension to vertical, strict pull-up, strict bar dip), 1x10.

As Rx: 17:10.

New PR by exactly 7:00. Still feeling a bit fatigued going into this today. Left trapezius is pretty sore. Everything felt good once I got started, but I think I can go faster.

Done in your honor Firefighter Hummert.

15:10, did 3 rounds. Very tired and sore from yesterday's workout, then house fire. Didn't have much in the tank today.

Nursing a strained rotator cuff. Any suggestions on what excercises i can do to stay in shape? Thanks!!

HAPPY BIRTHDAY JULIE PLATT!

I joined you in the ladies 40 and up club last week!

14:40 rx'd

5 rounds
21 Pullups
21 Dips
21 Burpees

24:00

Got back home late last night from Baja, and got up early to come right back. Found a gym in Vicente Guerrero, but they weren't open, so did my own road WOD:

10 rds
10 double-unders
15 pushups
20 situps

16:42

Avg HR 174, peak 187. Sorry Kevin and Bingo, but good workouts anyway. Outstanding job Jim D.

Happy B-day Julie.

Subbed 3 pullups, 1 ring dip per muscle up.
4 rounds only.

22:34

I did one round more than last time, when I only did the first 3 in 16:17. This workout makes me sweat a great slippery puddle all around the burpees. My shoulders have been pretty sore recently, so I'm anxious to see how they fare tomorrow. No acute pain yet.

15:04
subbed jumping muscle-ups

As rx'd 22.37
“It’s funny, isn’t it?” he said.
“What’s funny?”
“How we brown people are killing other brown people so white people will remain free.”
“I hadn’t thought of it that way.”
“Well, sometimes I think of it that way. And other times I think of it the way they want me to think of it. I get confused.”
From, "What you Pawn I will Redeem"

M/33/5'4"/140lbs
As RX'd
12:52

3 rounds in 15 minutes before my arms gave out

7 pullups
7 dips
20 burpees

22:49 Every MU seemed hard after the pushpress, kettlebells and box jumps yest.

Scaled down to 3 rounds.
16:49

12:57, PR by 48 sec

as rx'd:

23:03

WU:teach class and
Clean High Pull:115,135,205x1x7

"Ryan"

12:18 rx'd

(1:47,2:24,2:39,2:48,2:38)

rnds 1,2,3 unbroken, touch ring 8-12" above reach (didn't measure)

later,
b

35 yom 205 bwt

burgener wu
snatch balance work
cfe wod
1000m row x 3 w/ 2:00 minutes rest between rows
times of 3:31/3:30/3:26 @ a damper of 5

40/m/190

5 rounds

21 pull ups
21 dips
21 burpees

23:23

M/46/190
As Rxd 29:34
Shredded hands in the last two rounds

M/25/5'7"/146

I subbed the 21 pullups/21dips for the muscle ups (no rings).

Time: 19:51

age 20 bw 170

17:50 as rx'd

pr

25/m/170lbs/70"

SUB: bar muscle ups

13:39

33:00

getting there on the mu's, basically one at a time

22:59

No rings. Subbed 21 pullups and 21 hand release pushups per round.

11:54 rx'd

Turn out/lock out muscle ups.
1' bar touch burpees.

25/M/175/5'11

5 Rounds:
28 Pull-ups
28 Dips
21 Burpees

25:43

M/49/6'3"/195

22:36
MUs were from the knees

subbed equal pull-ups and dips for muscle-ups

13:00

17:32 doing jumping mu's on a bar and the burpees rx'd

11:33 (previously 14:44)

Am half way through 3 month MEBB

Pack:
Five rounds for time of:
5 Seated Muscle-ups (or progression of your choosing)
15 Burpees

24 / M / 5'9" / 135lbs

First WOD in a while, after a cold and a rough week of school. I did an older one because, being scrawny, I hate to miss the heavy strength days.

5 rounds of
Deadlift, 3 reps
Handstand push-ups, max reps

200lbs, 7 HSPU
205lbs, 5 HSPU
205lbs, 5 HSPU
205lbs, 4 HSPU
205lbs, 3 HSPU (could have done one more, but I fell over)

cfwu

"Jack" 8 rounds

26:22

rx'd 25:34

Compare to:
081008 - 14:55 (5 Rds: 21 Jump PU/21 Jump Dip/21 Squats)

m/35/160
21 pullups/21dips/21burpees
24:30

m/42/6'0"/192

MU from knees

20:27

as rx'd--15:30

5 rounds:
7 muscle up (mostly singles)
21 burpee to target (unbroken)

20:45 00/00/2010
18:59 08/16/2009
39:00 10/08/2008 (3x pullups/dips)

1st time as rx'd

26:50

5'10"/180/43/M

23 minutes as rx'd.

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Scaled/Mod'd as:

Three rounds for time of:
7 Seated Muscle-up progressions
21 "Boxees" (Burpees with a 24" box jump finish)

Finished in: 12:05

NOTES:
-HR Avg of 165
- MU progressions felt really good...will def start doing those instead of 3 PU/3 Dips. Next time I'll just adjust the rings a bit higher and continue doing so until I'm able to comfortably do a proper MU (although in my apt, not sure I have the headroom for that!)
- Boxees were brutal!

12:38 as rxd. i jumped and touched a bar a foot above my reach on the burpees

crap i didn't do this workout correctly i only did 10 burpees

M/22/174/6'2"

As Rx'd:

15:35

Devon: First Muscle up today!
For rounds scaled MU to 3-2-2-2-3. Burpees Rx'd:

15:45

Jumping m.ups- 15:10

completed 10-01-10
Rx'd

17:29

Subbed bar MUs and did all rounds, but didn't really push for time. Don't know how long it took.

Previous time 12:42, scaled to 3 rounds.

17:34 as Rx'd with turnout at bottom

'Ryan' Done yesterday

59/M/203 - Pack scaled, kneeling MUs - 16:29

A correction... I did the porch scaling not pack. to clarify, 3 rft of 7 MUs and 21 burpees

F/27/5'1"/113

I can't do muscle-ups yet, so I did...
5rounds for time of:
28 pullups
28 dips
21 Burpees

33:08

Subbed 3x pull-ups and dips for the muscle ups. The dips bar was in high demand so sometimes I did dips off a bench with my feet on the ground (much easier). My pull-ups by the end needed quite a bit of legs.

24:38

m/39/76/210

Scaled to MUs from knees; burpees w/ jump but not to 1'

19:25

14:18 as RX'd

20:15, about 16 minutes faster than last time. Still lots of breaks with the muscle ups.

subbed 3 pullups and 3 dips per muscle up.

4 rounds in 28 minutes. couldn't pull it together, too much jameson last night. first time doing over 50 pullups since coming back from back injury. felt good but i can tell if i had continued on through the last round i would've lost my ability to straighten my arms for the next week.

Had to scale quite a bit. Still a little sick and just starting to feel comfortable with the bar muscle ups (still a lot of struggling to get over the bar after a few reps).

3 rounds for time of 5 bar muscle ups (subbing 3 pullups/3 dips per after failure), 21 burpees:

13:18

R1 - 5 bar muscle ups, 21 burpees
R2 - 2 bar muscle ups, 9 pullups, 9 bar dips, 21 burpees
R3 - 4 bar muscle ups, 3 pullups, 3 bar dips, 21 burpees

1k row warm-up.

Scaled to 7 dips and 7 pull ups. Most were jump assisted, even on the dips.

31:41

4 rounds in 17:04
as rx'd

I definitely screwed this one up. I have not done MUs in awhile, and my lower triceps, right above the elbow were on fire. The sharp pain started after the third round and I was on a good pace to finish in the 15 min range. But the fourth round was painful, leaving my triceps shredded. Thus I was unable to finish. Lame.

5 rounds:
7 Bar muscle ups
21 normal burpees

in 20:22
first time doing this many bar muscle ups, sweet.

m/27/185/177cm

5 rounds
7 PullUps
7 Dips
21 Burpees
15:21
Good Workout
then 50 Sits

Sub'd 21 dips/pull-ups per set
quit during 1 set - still not 100%

Subbed 21s

26:43

21:05
7 deep dip, 7 close grip pu combo sub for MUs

M/42/180

As rx'd:

22:57

About 10 minutes faster than last time. Lots and lots of room for improvement.

More better faster

14:59 RX

as Rx'd

jumping MU

20:15

Scaled to 3 rds (b/c I'm lazy):

13:57

Had some failed attempts on the MU's on the third round but think part of it was that I had decided ahead of time that 3rd would be the last round. Probably should have done the whole WOD.

As Rx'd (with 12" jumps) 22:57 PR. Still Getting better

39:04

No rings subbed 3 Pull ups and 3 dips for every MU

20:30

21 Pu 21 dips 21 burpees (feet barely off floor)

35:39

took a long time, but got all 35 mu's(with only about 15 misses) pr for mu's in a wod

21:06. Did muscle ups on bar and burpees were done with a small jump. More of a hop even.

21:24 As RX'ed. I'm with mtvet - pr for mu's in a wod!

Scaled to 3 rounds
24:32

27:44

M 36/5'10"/170

3 rds 15:07
pathetic

m 29 6'1/181
5 rounds
14 pullups
7 ring dips
21 burpees
25:00

f 28 5'7/123
5 rounds
14 pullups
14 dips
21 burpee
27:15

Subbed 3 PU (strict) and 3 dips for 1 MU.

24:00

24:34
sub'd 4 muscle ups per round
jumps were approximate

as rx'd

15:30

31 yom, 190 lbs

25:01 as rx'd

pr is 22:something

Can't do muscle-ups yet.

five rounds
14 pull-ups
21 burpees

28:03

subbed 3 pullups / 3 dips per MU:

32:11

As rx'd

23:18

subbed 3 pu and 3 dips for mu's
25:40

As rx'd

19:57

Rx

12:51

CFWU x 3

7 ring dips, 7 pull ups/Rd
21 burpees

20:28

M.35.168

Sub:
7 pu + 7 ring dip
21 burpees

14:34

5 Rounds of...
21 Dips
21 pull ups
21 burpees

33:23

As Rx'd.
21:19 (PR)

"Mrs. Wobbly"
5 RFT:
14 Pull-ups
7 Ring-dips
21 Burpees
25:47

20:14
bar muscle ups

Five rounds for time of:
4 Muscle-ups
11 Burpees

9:56

scaled to 3 rds

12:46

progression mu

Gunnar: 18:36PR
Paul: 17:45 (subbed 7 jumping mu's and 7 ring dips)
Jen: 25:48 jumping mu's
Harold: 26:20
Chris: 31:49 jumping mu's

17:15

14:37

5 rounds

7 strict pullups
7 bar dips
21 burpees

17:58

5 rounds:

21 PUs
21 Dips
21 Regular Burpees

26:05

Great Workout

100930 Ryan
5 rounds for time:
7 Muscle ups
21 Burpees
14:59
Big Time PR. Pretty happy with it!!

EJ
M/37/168
24:20 BURPEES WITH JUMPING CLAP
EJ

"Ryan"

Five rounds for time of:
7 Muscle-ups SUB 28 Pull-ups & 28 Dips
21 Burpees

34:53

Compare to 090816

Five rounds for time of:
7 Muscle-ups SUB Muscle-ups from starting kneeling position
21 Burpees

25:54

42 minutes as rx'd

Subbed jumping muscle-up from platform.

Crossfit warmup
Then WOD subbed 21 pullups and 21 dips for the 7 muscle ups.

29:12

first 3 rounds in 16:29
next round in 6:25
last round in 6: 17

warmdown with handstands.

48/M/182
Sub'd
7 pull ups
7 dips
11 burpees
19:14

Triathlon training begins

23:53
@ all straight muscle-ups (no kipping) except last one

36yom / 190lbs

Five rounds for time of:
5 Muscle-ups
15 Burpees

29:00

I subbed 15 pull-ups and 15 dips for the muscle-ups. This was a long (long) workout. I wanted to finish it quicker, but my back and triceps weren't cooperating.

Subbed 10kg weighted PU and dips x 7 each.

11:55

D - 19:35 as rx'd
A - 9:25 3 rds assisted pullups
Eve - 9:20 3 rds jumping pullups

M46/195/6'3"

22:07
JMU's

m/36/5'9/181
CFWU-3 from home. 3 rounds Superman.
16:45 - PR!
Good job pushing. Burpees pretty good. Not sure I was getting to 12" all the time. Need to hang tape or something from steel beam.
8/16/09: 18:19
10/8/08: 26:47

did 2 rounds

13:33

4 rounds - 26:13

M/50/153/1-1-06

Subbed PU/Dip 3:1
3 Rounds

16:14

50/m/190

As Rx'd. 25:45. 3+slower than last.

M/54/140/5'8"

as rxd 16:30

14:28 4 rounds

CFWUx3 (no PUs or dips)
21:30

did 21 ring dips and ring pull ups in about 4 minutes preceded by frisbee and about 150 pushups and situps...

m/30/5'9"/163

~31:00

scaled to
15 pullup
15 dip
15 burpee

16:14

25:18

5 rounds
subbed assisted muscle ups
burpees with 1' jump

i tried to let my legs hang and gave a push when required (around the transition). may have got a tougher workout from pullups and dips in triplicate but i wanted to work on my m.u. grip and form. rings attached to my pull up & dip frame which has limits. moving to new place soon.

warm down - HSPU 5,4,3,2,1

m/38/6/185
Sub'd progressions on muscle-ups
19:09

f/28/504/140
Sub'd ring dips
21:13

24.m.133.65"

as rx'd
16:12(PR)

Last Time:
20:20

PR:
19:36

15:34 without the 1 foot jump

5x 21pu/7 ring dip, 21 burpees

16:32

14:59 rx.

16:30

M/32/5'9"/155

Did this yesterday.

20:47

17:47 Rx with the 12 inch reach

First time as rx'd 20.25

4 rounds of:
21 PUs
21 Dips
21 Burpees
tt:20 min

Jeff @ work
No false grip.
Forgot to jump to one foot.
13:24

3 rnds (at home):
15 pull up
15 dip
15 burpee

29 mins

25:14(PR)

110204
12:18 Bar muscle ups, tapped bar at 9" above standing reach.

as rx'd
21:50
First time doing multiple muscleups at one time. Usually do only one at a time. Smoked me more.

3 rounds + 7 muscle ups
22:35