November 1, 2010

Monday 101101

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Austin Malleolo 12:53, Pat Barber 13:09, Chris Spealler 14:53 (5 MU-HSPU per round), Pat Burke 15:21, Peter Egyed 15:22, TJ Barber 16:23, Dave Leys 18:11, Matt Chan 18:27, Rob Orlando 18:31 (burpee rope pull-up), Kristan Clever 24:37.
Post time to comments.


Enlarge image

CrossFit Level 1 Seminars: Colorado State Patrol, CrossFit New England, CrossFit Lineage, CrossFit The Royal Danish Lifeguards.

"Finding and Developing Your Handstand Push-Up" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]

Interview with Matt Chan at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Event 10 at the Team Rogue Vs. Team Again Faster Tahoe Throwdown - video [wmv] [mov]

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

Pat Barber on today's WOD - video [wmv] [mov]

Pat Burke and Matt Chan on today's WOD - video [wmv] [mov]

Rob Orlando on today's WOD - video [wmv] [mov]

White Women's Workout, YouTube.

Posted by lauren at November 1, 2010 5:00 PM


Comment #1 - Posted by: Jonblaze at October 31, 2010 5:00 PM

yummmm... yesssss

Comment #2 - Posted by: Kyle at October 31, 2010 5:02 PM

lol... definitely can't do that =(

Comment #3 - Posted by: PPSP at October 31, 2010 5:03 PM

Wow, we keep setting the bar higher and higher!

Comment #4 - Posted by: mimicry at October 31, 2010 5:11 PM

Seriously? Any scaling suggestions for those of us who aren't superhuman?

Comment #5 - Posted by: jacob at October 31, 2010 5:13 PM

U crossfit guys can't be serious with this white girl workout video right? What the hell are you guys thinking?

Comment #6 - Posted by: Baylor at October 31, 2010 5:14 PM

Thank god I got the hint from the picture 10-16-10. I am going to do this tomorrow even though we don't follow the mainsite programming. Good luck to everyone and be safe!!! Don't try this unless you are a trained ninja.

Comment #7 - Posted by: Alex Tubbs at October 31, 2010 5:15 PM

So, with the standard sub of 3 pullups and dips per muscleup we have...

5 rounds of:

21 pullups
21 dips
12 HSPUs
10 burpee pullups

That's 155 total pullups, 105 dips, 60 HSPUs and 50 burpees...yea, that would take me days to accomplish.

Guess I'll just do something else today.

Comment #8 - Posted by: Adam at October 31, 2010 5:16 PM

Excellent job at the Crossfit Lineage Cert! The excitement, and passion you guys put into each subject is outstanding given the number of times you've presented the material.

All of you exhibited a very high level of professionalism, and kept the environment relaxed. One thing I would have liked to see is some prepared visual aids, so you guys wouldn't have to rely on the ol' white board as much.

Watching the ladies demonstrate their power/weight ratio was a pretty humbling experience as well.

Thank you.

Comment #9 - Posted by: Jason Burke at October 31, 2010 5:19 PM

YouTube Gold!

Comment #10 - Posted by: Turtle - 5'11",172#, 32 at October 31, 2010 5:23 PM

funny and racist. but mostly funny. www.

Comment #11 - Posted by: john at October 31, 2010 5:24 PM

lol wut?

Comment #12 - Posted by: SoonerBorn at October 31, 2010 5:28 PM

They don't call it Elite Fitness for nothing...

Comment #13 - Posted by: Roden at October 31, 2010 5:28 PM

Is a Muscle-up Handstand push-up what I think it is??

if so... not gonna happen in my little garagegym ;)

Comment #14 - Posted by: Chico at October 31, 2010 5:32 PM

Guaranteed Muscle Up HSPU are in the games next year.

Comment #15 - Posted by: KA at October 31, 2010 5:33 PM

I've got rings to use up at the globo but I don't have anywhere high enough to hang them.

Would this work as a sub

3 Bar muscle ups
3 Ring HSPU
10 Burpee Pull ups

Comment #16 - Posted by: SoonerBorn at October 31, 2010 5:36 PM

Everyone looks at this as something they can't do. I my self see a goal and something to aim for. Looks fun.

Comment #17 - Posted by: DJ at October 31, 2010 5:42 PM

The Sub is right there, plain as day.
They don't expect every one to do this one. So they saved you the trouble of having to go to Btrandx!

I'll be doing the sub as rx'd!

Comment #18 - Posted by: Wyatt22 at October 31, 2010 5:42 PM

Hey #19 Evil Knievel said that in Vegas

Comment #19 - Posted by: JD at October 31, 2010 5:44 PM

Wow this is gonna be awesome! Keep raising that bar HQ! Love it!

Comment #20 - Posted by: Jordan D. at October 31, 2010 5:46 PM

Rich Froning absolutely ate that Tahoe WOD alive, very impressive performance in all three facets of the workout there.

Comment #21 - Posted by: Shane Jensen (M/23/5'11"/185) at October 31, 2010 5:47 PM

going to be hard to do in my garage, but... what's life but trying to conquer challenges thrown at us.
I am not going to say I Ca.'t do this, because I don;t know if I can, but I am going to invoke greg amundson here and keep telling my self that I can...

Today's WOD is the truest definition of

W.O.D. - WithOut Dying!

Comment #22 - Posted by: Steven M. Platek at October 31, 2010 5:51 PM

Normally dont post, but to everyone complaining about the WOD, the scaling info is right there if you wont/cant do it.

Comment #23 - Posted by: Matt at October 31, 2010 6:14 PM

when a workout is too hard no one will be able to do it. until then you are too weak.

Comment #24 - Posted by: adamk at October 31, 2010 6:15 PM

I see Burpee-Muscle up-handstand pushups as the next combination movement.

Comment #25 - Posted by: Chris B. 18/145/5'7" at October 31, 2010 6:18 PM

No rings in the garage, but following the sub looks like a lot of fun too... although I bet i keep my time a secret lol. This might take a while.

Comment #26 - Posted by: cbr at October 31, 2010 6:20 PM

A RX'ed:


Shut up and do it!

Comment #27 - Posted by: jose Carnish at October 31, 2010 6:29 PM

time to work off all that halloween candy

Comment #28 - Posted by: B Dizzle at October 31, 2010 6:37 PM

Wow #30 just managed the best time... video please!

Comment #29 - Posted by: Y. Zhou at October 31, 2010 6:44 PM

Ohhhh M G!!!

I predict epic fail death for *someone* on this planet from this WOD. Eh, maybe not...

It's different. Definitely unknown and unknowable.

Comment #30 - Posted by: Matt DeMinico at October 31, 2010 6:45 PM

Love that White Woman Workout. Can I get a job with that program.

Comment #31 - Posted by: Ty at October 31, 2010 6:55 PM

Hahahaha the White Woman Workout!!! Love it.

Comment #32 - Posted by: A Cochran at October 31, 2010 6:55 PM

This wod seems a little ridiculous to me. I mean come on, functionality is one thing but this kinda crosses over into the unsafe part of working out. Regardless of the fact I will attempt this wod.

Comment #33 - Posted by: Lex Egea at October 31, 2010 6:58 PM

Just a bit of perspective guys. Stop viewing this as some insurmountable task designed to shatter your ego. Maybe we've gotten too comfortable with our bag of tricks and any new challenge is viewed as a threat to our "elite" title. Half of the purpose of these work outs is to expose the weaknesses we may be unaware we have. I'm guessing 90% of us just found a weakness.
Forget the time element. check youtube to start learning the tuck planche/ tuck handstand press. (I learned mine after about 2 months of practice)
Check the ego, start plugging the holes in your arsenal.

Comment #34 - Posted by: Kasey at October 31, 2010 7:09 PM

Oh. And on a side note, if anyone gets brave and wants to play with getting inverted on the rings, here's a safety hint.

The rings rotate freely. No matter which way you twist, turn or fall, as long as you don't let go of the rings, you won't end up on your head.

Comment #35 - Posted by: Kasey at October 31, 2010 7:12 PM

It's not so much that I "knew" something psychotic like this would eventually come up, as it is the coolness of finding a bizarre compound movement to work on. This is not going to happen in my garage, but I knew my spare pair of rings would come in handy one day. I just didn't know it would be this day.

I'll probably scale it to 5x5 burpee muscle-up ring HSPUs and call it a day. Catching the straps with your feet is a really handy way to keep from over rotating.

Those of you who think this WOD is scary should take a look at what specialists can really do on the rings:

In other words, don't let go, don't do this WOD over cement or without pads, but don't be a wuss either.

Comment #36 - Posted by: Tim T at October 31, 2010 7:48 PM

I understand doing the 12 HSPU if you can't do them on the rings but, why 7 muscle-ups???

Comment #37 - Posted by: Cesar at October 31, 2010 7:54 PM


took another shot at this one tonite and got it done a lil faster. that first try at 25 minutes wuz a good first run at just getting the hang of the muscleup handstand pushup.

time = 19:55 as rx'd

luv all the vids! solid work guys :-)

Comment #38 - Posted by: cleverhandz at October 31, 2010 7:58 PM

No place high enough in gym to hang rings so I could do the handstands on it, had to do 7 regular mu,12hspu.
Otherwise Rx'd 19:53

Comment #39 - Posted by: Corey 24m/5'10"/185 at October 31, 2010 7:58 PM

To the Certification Staff at Crossfit Lineage:

Dear Todd, Miranda, Nadia and Curtis...
Nothing but amazing things to say about this past weekend, I am completely blown away. For the longest time I've been obsessed with the "what" of CrossFit, and our focus on the "why" this weekend has flipped my mental and emotional relationship with the sport completely.

Thank you for your love, passion and dedication. You are true role models for the rest of the CrossFit community, and I feel truly honored to have spent the weekend with the four of you.

I cannot wait to step inside my affiliate tomorrow morning to pass on this incredible energy you've shared with all of us. Can't wait 'til our paths cross again, have a safe trip home.

Comment #40 - Posted by: Maya Deriabina at October 31, 2010 8:04 PM

To the Certification Staff at Crossfit Lineage:

Dear Todd, Miranda, Nadia and Curtis...
Nothing but amazing things to say about this past weekend, I am completely blown away. For the longest time I've been obsessed with the "what" of CrossFit, and our focus on the "why" this weekend has flipped my mental and emotional relationship with the sport completely.

Thank you for your love, passion and dedication. You are true role models for the rest of the CrossFit community, and I feel truly honored to have spent the weekend with the four of you.

I cannot wait to step inside my affiliate tomorrow morning to pass on this incredible energy you've shared with all of us. Can't wait 'til our paths cross again, have a safe trip home.

Comment #41 - Posted by: Maya Deriabina at October 31, 2010 8:06 PM

One question on the standard for the movement. As there are two versions in the videos.

Do you require lock out in the MU/ring dip portion before lowering and then pressing out the HSPU as in the CFSC video or is the idea to trantion into the bottom of the ring dip and press out from there in the HSPU as in the Pat Barber demo?

I see a liget argument for both methods but which one was invisiged when this was programmed?

Comment #42 - Posted by: Tommy CFFG at October 31, 2010 8:11 PM

Get used to harder gymnastics movements inching their way into the WODs. Progression MUST happen in the gymnastics skills, start working now.

Comment #43 - Posted by: Ben at October 31, 2010 8:12 PM

You're kidding me with this WOD .. right?

Comment #44 - Posted by: Zack at October 31, 2010 8:16 PM

what is a muscle up handstand pushup?
can anyone email me links to a video or anything?

Comment #45 - Posted by: John at October 31, 2010 8:20 PM

So, helluva wod (thanks for the heads up the other day, Matt)! I'll be working on this progression for a while, for sure.

@Zack and John, read ALL the posts more closely and look at the videos posted below the workout before asking here. It saves time and space...

P.S. I'm not sure how to feel about the WWW vid. Funny. Racist. How is this appropriate for mainsite?

Comment #46 - Posted by: Hunter at October 31, 2010 8:53 PM

Is it just me, or does it seem like Team Rouge is very west coast, cool, and laid back, and Team Again Faster is a little more uptight, competitive, and typically more east coast (both in athlete's location and attitude)? Intentional?

Comment #47 - Posted by: Jay at October 31, 2010 8:54 PM

Holy Cats!!!
LOL...frak this.
I'm doing "Elizabeth" instead.

Comment #48 - Posted by: Mike Mathers@JBB 25/M/195lbs/69" at October 31, 2010 9:06 PM


Frak this...LOL.
I'm doing "Elizabeth" instead.

Comment #49 - Posted by: Mike Mathers@JBB 25/M/195lbs/69" at October 31, 2010 9:07 PM

Kris Clever, aka cleverhandz, aka Fittest Woman on the plant, is so damn cool she did this workout twice because she can.

Comment #50 - Posted by: mimicry at October 31, 2010 9:27 PM

my opinion; and therefore not something of particular consequence or reverence ... :

for this and all workouts posted... your standard is your standard.

you should obtain competence with either version (full muscle-up to completion at ring support into invert to leg assisted handstand push-up thingy... AND muscle-halfway-up to bottom of the dip position into invert to leg assisted handstand pushup thingy.)

perhaps what was invisioned was a challenge set, not perfectly specified, to which the responses would be varied, and resulting in a publicly aired good cross-section of ways to tackle the challenge as described.

i dunno. i've tried it a la Laurie Galassi (full muscle-up to ring support before inverting) twice now... herpaps i shall see if performing the other version makes a difference in time to completion.

i think next week i may take another jab at this workout a la manimal, dave leys, malleolo, burke, chan, and orlando; tacklin it without locking out the ring support to finish the muscle-up. i'm intrigued to witness the difference (if any) in the end performance results.

either way, gotta luv CFHQ for programmin some gnarly ish to keep all of us on our toes!

hit it hard everybody!!
~ kris clever

Comment #51 - Posted by: cleverhandz at October 31, 2010 9:35 PM

Still aiming for my first unassisted muscle up. Maybe tomorrow will be the day. If not, then I'll do them on the gravitron.

Comment #52 - Posted by: Rufus at October 31, 2010 9:47 PM

To all those involved in the certification at CrossFit Lineage this past weekend:

That was awesome! Todd, Miranda, Curtis and Nadia, thank you so much! I came into this weekend thinking I knew quite a bit about Crossfit...and although I still think I did, my knowledge has grown even more. I really enjoyed the coaching points and the hands on approach to getting the movements done correctly.
All the information was covered very well and I was fully prepared for what was to come!
Oh and that wannabe Fran we did? Super fun...butterfly kip ring pullups? Never knew I could do them until Todd said "you know you can butterfly those right?".

Thanks again!!


Comment #53 - Posted by: Joey Lutz at October 31, 2010 10:07 PM

I was ready to criticize the "programming" until I read K Clever's post.

Got nothing to say now.

Anyone who can get after this one: Props. I'll be doing my strength WOD and heading home. Gymnastics will never be for me, but kudos to all you who are there.

Comment #54 - Posted by: Benny M/41/74"/225 at October 31, 2010 10:14 PM

when i read this i was like WTF, how do you do those i know!!


Comment #55 - Posted by: Brian M. at October 31, 2010 10:52 PM

I would just like to thank the coaches at the level 1 cert in Copenhagen this weekend. You were all fenomenal and if Crossfit revolutionized my view on working out, you guys revolutionized my understanding of Crossfit. So, thank you Joe, Mike, Courtney, Sebastian, Oliver and Nolan (I hope I didn't forget anyone) for a great weekend!

Comment #56 - Posted by: Christoffer at November 1, 2010 12:02 AM

No rings or ability to do muscle-ups, so I had to sub for the sub.

5 rounds:
21 Pullups
21 Dips
12 HSPUs
10 Burpee Pullups

Took 40:29, and I couldn't even do the HSPUs all the way through, I only managed them for the 1st two rounds. Way too much volume for me. Pretty disappointed with this one.

Comment #57 - Posted by: THolm at November 1, 2010 1:19 AM

To, Joe, Mike, Courtney, Sebastian, Oliver and Nolan (Yo half-Dutchie) (I also hope I didn't forget anyone) from the certification at CrossFit Copenhagen this past weekend: I would like to thank each one of you. I thought you guys were very good in explaining us(European folks) what CF is all about. Hope too see you guys soon(maybe in a CF-L2 seminar ;-) ).
Greetings from Amsterdam.
Dave Vonk

Comment #58 - Posted by: Dave Vonk at November 1, 2010 1:41 AM

7 regular mu`s, 12 handstand


Comment #59 - Posted by: haavardm at November 1, 2010 1:42 AM

I would like to thank everybody at Copenhagen cert, good times. Special thanks to all the coaches you opend my eyes more.

Comment #60 - Posted by: Atte at November 1, 2010 3:49 AM

As of today I am no longer an affiliate owner. I absolutely love CF but running a business was not my gig.

I'm excited to start with CrossFit 033. They do not follow mainsite WODs so I will have to wait until our 3rd garage bay here at home is tripped out to tackle them.

I'll still post and check in on everyone daily~ my apologies ahead of time to those who get irritated when someone posts about a WOD different from the mainsite.

Comment #61 - Posted by: Kim Malz~Fit Mom in CT (F40/130/5'2") at November 1, 2010 3:54 AM

13:17 -mu minimal kip and turnout at top and botoom/hands to shoulders on hspu/plank pushup burpees w/ctb on pullups.....when done did extra 10 on mu/hspu a la speal(7 min to do the extra 10)

Comment #62 - Posted by: mike d 148 5'7" 35 at November 1, 2010 4:06 AM

subbed 7 jumping Muscle-ups and 12 HSPU's
HSPU's slowed me down a lot really struggled with them this morning for some reason

Comment #63 - Posted by: Tyler Scott at November 1, 2010 4:35 AM

20 Rep Back Squat

Five rounds for time of:
3 Muscle-up
12 Handstand push-ups
10 Burpee pull-ups


Comment #64 - Posted by: joecam 36/M/190 at November 1, 2010 5:04 AM

This one had me feeling absolutely awful at the end. My arms are just numb. It is very difficult to type this right now.

1st rnd: 7 MU, 12 HSPU, 10 burpees w/ pushup
2nd - 4th rnd: 7 jumping MU, 12 HSPU, 10 burpees w/ pushup
5th rnd: 21 ring pullups, 21 bench dips, 12 HSPU w/ assist, 10 burpees w/ pushup

Time - 33.32

Comment #65 - Posted by: Derek Z at November 1, 2010 5:42 AM


Did the 7 bar muscle ups and 12 handstand push ups sub.

Comment #66 - Posted by: Mik at November 1, 2010 6:02 AM

Standard Monday Rest Day

Comment #67 - Posted by: bingo at November 1, 2010 6:30 AM

I wish my gym had a place high enough to hang my rings because I would love to have tried this WOD!
I did "The Seven" today off main site. The tendonitis in my elbows dosn't seem to like ring MU's very much... But I'm gonna keep pushing!!!

Comment #68 - Posted by: ALX420 at November 1, 2010 6:32 AM

Replaced 7 muscle-ups with 21 pullups/dips. 12 HSPU. 10 PUB. 28:17.

Comment #69 - Posted by: bahec at November 1, 2010 6:46 AM

wasn't even sure where to start with this, so didn't. 4 rounds for time, run 400m + 50 squats: 14:58

Comment #70 - Posted by: jeglit (m/38/6'4"/220) at November 1, 2010 7:09 AM


21 pull-ups
21 bar dips
10 burpee pullups

Time 20:33

Comment #71 - Posted by: SX at November 1, 2010 7:10 AM

first day back to WOD's. also part of a hybrid selection prep program of mine

14:30 sub'd

5 rds
3x pullups
3x dips
3x handstand pushups
10x burpee pullups

this afternoon is a 5 mile run, hopefully sub 40 mins!

Comment #72 - Posted by: Red (m/27/182/5'9") at November 1, 2010 7:22 AM

I would like to thank crossfit lineage for putting on an awesome cert. The coaches Todd, Curtis, Miranda and Nadia were Fantastic.You were all super knowledgeable and easy to talk to. I liked the fact that you all had different styles for teaching as well as your individual backgrounds and training. It made for an awesome learning experience and also kept it fun and exciting. I know I learned a lot and am excited to get back to crossfit and to start teaching it to others. Thanks again for a great weekend and keep up the good work!

Comment #73 - Posted by: Brett Milne at November 1, 2010 7:30 AM

1 year ago today was my first Cross fit workout. What a great Year!

Comment #74 - Posted by: tim at November 1, 2010 7:37 AM

I'm going to scale this up to jumping ring handstand push-ups. When inverted on the rings I'll spring up with my hands, hit the ceiling with my feet, then spring off the ceiling and hopefully catch the rings on my descent. Dangerous? Perhaps. But that's just how I roll...

Comment #75 - Posted by: Grrrrreg at November 1, 2010 7:41 AM

Subbed MU HSPUs w/ the 7 MUs & 12 HSPU


Comment #76 - Posted by: thetimmy at November 1, 2010 8:09 AM

33:33 (7 muscle-ups and 12 handstand push-ups)

Nice videos, strong work.

Comment #77 - Posted by: gb 43/m/71"/185# at November 1, 2010 8:18 AM


5 rounds -
7 MU/12 HSPU
10 burpee PLUPS


do not have the set up in the gym for those swinging MUs; much more constricted space.

Comment #78 - Posted by: KyleNYC at November 1, 2010 8:24 AM

subbed the ring MU/HSPU for suggestd 7 ring MU, 12 HSPU (regular)


Comment #79 - Posted by: Nick 24/187/5'9 at November 1, 2010 8:26 AM

Check out to get an idea of how to do these.

You can do these in a more controlled way and more challenging by fully extending at the top of the muscle up and then rolling into a shoulder stand on the rings and from there go into your HSPU.

Comment #80 - Posted by: Tim at November 1, 2010 8:34 AM

HUGE thanks to Todd, Miranda, Nadia, and Curtis for putting on such an amazing cert at Crossfit Lineage. Have to admit, I was a little overwelmed with all the material, but after a good night sleep, and things have started to settle and sort themselves out in my mind, 'WOW' is all that comes to mind. I can honestly say I now know what 'full hip extension' really is (light bulb moment). Thanks soo much guys for such an amazing weekend!

Comment #81 - Posted by: natalie mark at November 1, 2010 8:49 AM

...funny that this is the WOD, because just this weekend, I was at a CrossFit competition here in Austin telling some friends that at 39 years of age, I realize I gotta start working on my gymnastics.

39 years old. "Start" working on my gymnastics...

Some friends think I'm crazy. I don't think I'm crazy. I just don't think I'm scared of what I can do.

Thanks CrossFit.

Comment #82 - Posted by: T. Hance CFCP at November 1, 2010 9:14 AM


I wonder if I should even post this as it's pretty different from the prescribed wod... however, I did feel that I got the general movements covered.

5 rounds of
3 assisted muscleups (feet touching the floor)
5 1 pood kettlebell presses Left, then Right
10 burpee to 25" box jump to jumping pullups

time: 19:14

Comment #83 - Posted by: JuliePlatt at November 1, 2010 9:18 AM


Due to space limitations, I had to start seated on the floor inside the power rack for the MUs. Drug my heels on the ground and pulled hard into the transition, but there was no kip so I was in a deep handstand position on the rings each rep. Thankfully I've been doing all my HSPUs on 12" stools so that deep position wasn't much problem to push out of. But my feet kept hitting the pullup bar the rings were attached to so I had to keep the arches of my feet against the bar and bending my knees to straighten my arms. Very awkward but doable. No breaks for the three reps each of the five rounds except to sit on the floor and start the pull again.

Had to pull the crash mat aside, slide the rings over and hang them up out of the way on the power rack bar supports before the burpee pullups. No breaks during the sets of 10, but they were all "do a plank pushup burpee then stand and focus on the correct bar before jumping to the pullup" variety. Too many bars on the top of my power rack (one high pullup bar, two MU ring bars, a low pullup bar and the rear rack support) gave me trouble focusing on the correct bar. My eyes aren't what they used to be and finding the correct bar was the most difficult part of the burpee pullup. Frustrating but not much I can do about it.

Had to pull the mat over and reset the rings before each round. Took about 20 seconds for the reset, but I needed that and more to recover the shoulder strength for the HSPU movement.

This was one ugly workout due to space and equipment limitations. It would be fun to try again with rings not trapped inside a power rack and a very large, thick crash pad.

Comment #84 - Posted by: Kelly Moore 47/F/5'/114# at November 1, 2010 9:26 AM

It's because I went out drinking Saturday night isnt it?! This is the toughest WOD I think I've seen... ever.

Comment #85 - Posted by: DavisBenDavis at November 1, 2010 9:34 AM

Hmm this workout gave me a hemroid just thinking about it!

Comment #86 - Posted by: Jeremy at November 1, 2010 9:36 AM

@ Jeff Tucker,

The gymnastics cert. exceeded my expectations. The lessons I valued most were related to body control in static positions. I really dig the progressions and scaling info that I'll be able to use at the box. You and Jeannie were great. She's an unbelievable demo girl. I would recommend to anyone.

Comment #87 - Posted by: Matt Chan at November 1, 2010 9:42 AM

First time back since returning to US from 3 weeks overseas and fighting head cold for 1 week upon return. Conducted Air Force PT test with head cold and scored highest ever....crossfit definitely exceeded my expectations.

Puppy workout with extensive modifications today -
Warm Up: Crossfit warm up x 2 with situps/pushups only today.

Four Rounds:
9 x Pull Ups Weight Assist (100, 110, 120, 120)
9 x Dips Weight Assist (0, 30, 40, 50)
5 x Handstand Push Up Progression
10 x Burpee
10 x Pull Ups Weight Assist (100, 110, 120, 120)

Cash Out: 20 min cross trainer; x-train aerobics at level 12

Comment #88 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 1, 2010 10:09 AM

Matt Chan... the guys is the most consistant CrossFitter out there! bad ass!!!

Comment #89 - Posted by: alvin at November 1, 2010 10:19 AM

Grrrreg your post cracked me up.

Freedom day for fit mom, congratulations.

The old shoulders on this body has too much wear and tear to complete this wod as rx'd. I would not consider that a weakness, just the fact that years of abuse forces me to stay away from certain movements.

My wod looked like this:

155# squats 3 reps on the min for 10 min. Then:
105$ squat for 20 reps. Then:
45# squat snatch 10 reps 3 rounds. Then:

5 rounds for time:
10 burpee pull ups, real burpee, real push up, no flop
10 ring dips
10 ab mat unanchored butterfly sit up


Sorry if it offends some because it is not the rx'd wod, but I post to show others that there are alternatives that can meet some of the goals of the prescribed workout.

Laura f/48/5'7/155

Comment #90 - Posted by: power-girl at November 1, 2010 10:20 AM

Okay, I'm SO impressed with the WOD demo videos, you all are amazing! I so want to be able to do that!

Comment #91 - Posted by: Steph at November 1, 2010 10:21 AM

Laura, I found your WOD to be very offensive. Go sit in the corner.

Comment #92 - Posted by: Grrrrreg at November 1, 2010 10:32 AM


Five rounds for time of:
7 Muscle-ups
7 Handstand push-ups
10 Burpee pull-ups


Tried paralette HSPUs but could do only one rep in my warmup. Need to work towards those rings HSPUs.

Comment #93 - Posted by: Memuc at November 1, 2010 11:03 AM

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.


3 rounds in 31:32 and My lunch hour was over.

I tried the MURHSPU and couldnt transition from the top of the MU to the inverted part of the HSPU. So I had to stop after 5or6 tries. SO I went to the sub of 7MU 12HSPU's

I was stuck on the MU's and down to singles and a bunch of misses. Mentally had me down. HSPU's I was falling off the ''pole I was using. I had to change that too.

So I figured out the problem on the MU's I had so much slack on it I couldn't hit the transition, I'd fall out. So I shortened the straps and good to go. HSPU's outside on the wall got better.

Only good point were the burpee pullups on the forklift. I got into a cool rythum on them and they were fun.

I have no excuse for today. it was terreble, I don't remember not finishing a workout so that was insult to injury. Two bad workouts in a rowe now. So tomorrow will be good.

Comment #94 - Posted by: NikNichols42yo 5'7'' 165lbs at November 1, 2010 11:10 AM I tried the MUHSPU combo. That was really hard and I didn't think doing them while gassed was a great idea without a spotter. Something about being inverted 8ft up I guess. So I did the sub 7 MU 12 HSPU which also was really hard for 5 rounds so either way...good workout.



Comment #95 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at November 1, 2010 11:18 AM

ohhh...This exercise seems to be very difficult.

João luiz
Personal Trainer
Rio de Janeiro

Comment #96 - Posted by: joão at November 1, 2010 11:19 AM

MBS CrossFit, nice gym. The American Flag is draped the wrong way. Stars and blue background should be top left.


Comment #97 - Posted by: Flea at November 1, 2010 11:19 AM


Comment #98 - Posted by: joão at November 1, 2010 11:20 AM

only 3 rounds as rx'd 16:44. Looking forward to when this comes up again.

Comment #99 - Posted by: Troy at November 1, 2010 11:50 AM

Thanks to all the trainers this weekend in Colorado Cert. It exceeded my expectations and was a true halloween treat to be around such an elite group of crossfitters. Pat Sherwood was very good at keeping the class moving and fun, Spealler and Eric very motivating and the rest of the crew were packed with knowledge and true training excellence.

Comment #100 - Posted by: mhagger at November 1, 2010 11:58 AM

I, too, did not have the scope on the ring straps to invert, if I were even capable of that maneuver. My rings were set high, to serve as the pull up targets for the jump coming out of the burpees.

On the 7-12-10 plan, I got 29:19. The great victory, however, on those high rings was five full rounds of 4 and 3 rep splits on dead-hang, whole body extended muscle ups. That's a PR.
The tree guys working in the neighborhood were impressed.

HSPU's remain a goat. The Lord Giveth; The Lord Taketh Away.

Comment #101 - Posted by: TRN III at November 1, 2010 12:06 PM

2010-11-01: 11:46. Sub 3MU's/3HSPU.

Comment #102 - Posted by: gs at November 1, 2010 12:09 PM


Played with the MUHSPU but couldn't press out of the bottom of the HSPU.

5 RFT:
3 Muscle Ups
12 HSPUs (floor, not rings)
10 Burpee pull-ups


Comment #103 - Posted by: Dan D. at November 1, 2010 12:53 PM

38:02 - as close to as RX'ed as equipment allowed.

I had to sub the HSPUs as I didn't have the clearance to do ring HSPUs but had a dang good run for me as these are two of my weakest elements - rings and HSPUs.

Pretty dang thrilled with the 38 minutes, even though the time isn't very impressive.

Comment #104 - Posted by: bdiggle at November 1, 2010 12:54 PM


The diggle and I were on the same equip, and had to sub HSPU. Fun WOD!

Comment #105 - Posted by: Jdude at November 1, 2010 12:56 PM

Made up last Thursday's 5k run, in the beautiful Wisconsin weather.

25:52 (PR)

Best time for an outside run.

Comment #106 - Posted by: Carole F/52/5'6"/133 at November 1, 2010 1:07 PM

...had to split the muslce-ups and hspu's.dropped the post burpee pull-ups too...

Five rounds for time of:

3 Muscle-up
3 Handstand push-ups
10 Burpees

Tough one

Comment #107 - Posted by: Dustin Paul Jackson at November 1, 2010 1:14 PM

To Cross Fit Lineage Cert weekend staff. I so appreciated all the help you have given to me. I learned so much and now feel prepared to go on with my training career in crossfit. Todd thank you so much for your passion, you trully inspired me. I loved crossfit before this weekend but now feel a crazy desire to make this my life. Curtis please shave so we can all see your mouth move.... jk. For real thanks for the help. To Naudia and Miranda, you girls were great and helped me so much. Thank you all for starting my crossfit journey.

Comment #108 - Posted by: Tim Hepworth at November 1, 2010 1:21 PM

To Cross Fit Lineage Cert weekend staff. I so appreciated all the help you have given to me. I learned so much and now feel prepared to go on with my training career in crossfit. Todd thank you so much for your passion, you trully inspired me. I loved crossfit before this weekend but now feel a crazy desire to make this my life. Curtis please shave so we can all see your mouth move.... jk. For real thanks for the help. To Naudia and Miranda, you girls were great and helped me so much. Thank you all for starting my crossfit journey.

Comment #109 - Posted by: Tim Hepworth at November 1, 2010 1:22 PM

Gonna start posting for my accountability...

Did the sub of the sub.

5 rounds for time of

21 Pull Ups
21 Dips
12 Hand Stand Push Ups
10 Burpee Pull Ups

~34:00 only around becuase my stopwatch died at 7min and I had to rely on the wall clock to keep time.

Comment #110 - Posted by: Derrick at November 1, 2010 1:35 PM

Did JT instead. 8:34. Followed by Snatch work and GHD situps.

Comment #111 - Posted by: Shaw at November 1, 2010 1:48 PM

5 jump-up muscle-ups
5 handstand "shrugs" (can't lower all the way down and get back up. So either lower to my head and bring feet down or lower about 3-4" and push back up)
10 burpees
10 pullups

Comment #112 - Posted by: Heather Szabo at November 1, 2010 2:02 PM


Subbed the 7 mu's and 12HSPU. Also, my pullup bar is 7'6" and my ceiling is 8'7" (1 foot above my reach) so I jumped up to touch the ceiling and caught the bar on the way back down and then transitioned into a deadhang pullup.

I tried the Ring HSPU's but when I wrapped my feet around the strap they wouldn't slide up the strap when I pushed and it caused my HSPU to feel way off balance. I'm gonna need to work on that. These new gymnastic moves at 50 yo are a bit challenging.

Comment #113 - Posted by: Jim D. 50/m/165/5'11" at November 1, 2010 2:05 PM

Got 50dus in a row in warm up :)

Made up yesterday's wod
30 squat c&j with 85lbs- 7:43

Waited 5minutes did...
5 rds of:
10 burpee pus
10 dips
5 hspus


Off of a cheat weekend, Gross, strict Paleo here I come!

Comment #114 - Posted by: brittk at November 1, 2010 2:19 PM

But grrreg I can't, I live in a round house.

Nice 5k Carole.

Comment #115 - Posted by: power-girl at November 1, 2010 2:21 PM

subbed five rounds of:
21 pull-ups
21 push-ups
10 burpee pull-ups (short bar so they were more like a pull-up followed by a burpee)


Comment #116 - Posted by: cnc at November 1, 2010 2:26 PM

Ouch, had to scale quite a bit.

5 rounds for time of:
3 Bar MU's
5 HSPU to my bike helmet
10 Burpee Pullups


Comment #117 - Posted by: Garth M/28/6'2"/185lbs at November 1, 2010 2:28 PM

Great place to learn how to properly scale this workout and learn all the different progressions to work up to it is at the Gymnastic Bodies website. Check it out!

Comment #118 - Posted by: lnick1975 at November 1, 2010 2:37 PM


Had to partition into 3 Muscle-Ups, then 3 ring HSPU on bar-mounted rings and self-assist.

Burp PU's strict at 1' over reach.

Comment #119 - Posted by: james.patrick [M/48/66"/135] at November 1, 2010 2:39 PM

3 mu, 3 hspu per round, burped pullups done on rings- 14:54

Comment #120 - Posted by: J.R. at November 1, 2010 2:42 PM

Did the 7 MU's, 12 HSPU's (to a 45 lb. Plate), and 10 burpee pullups

Comment #121 - Posted by: SB at November 1, 2010 2:52 PM

Power-girl #91

Nice post, Laura! Scales and subs to approximate the stimulus/goal. Thanks!

Comment #122 - Posted by: bingo at November 1, 2010 2:53 PM

Correction 32:37

Comment #123 - Posted by: SB at November 1, 2010 2:54 PM

5 rounds

3 muscle ups ( I did mine Strict Lsit muscle ups)
10 burpee Pull ups

Did the workout as required, except I did the muscle ups Strict L-sit. ( due to height limitation on rings)

time 13:37

To be honest if I didn`t party on halloween and drink a lot i would have been under ten mins

Comment #124 - Posted by: Sean Lind at November 1, 2010 2:59 PM

subbed 3 mucle ups and 3 ring hspu

Comment #125 - Posted by: charbs 25/185 at November 1, 2010 3:01 PM

did the sub - loved the challenge!!
7MU, 12HSPU, 10 BPU

Comment #126 - Posted by: jason selfe {M/37/5'9"/175} at November 1, 2010 3:03 PM

Did a modified workout of the one posted on 10/27/10:

Do as many rounds as possible in 20 minutes of:

45 lb (unloaded barbell) overhead squats, 10 reps
10 Dips (body weight)
10 knees to elbow

I did 5 rounds, 10 reps and 10 dips in 20 minutes.
I did 6 complete rounds in 20:33.
Heartbeat at the end was 26 beats in 10 seconds.

Comment #127 - Posted by: RJB7 at November 1, 2010 3:04 PM

Today I did Angie 18:58.89. Felt really good after and continued the 4th day of my 100 Day Burpee and Pushup Challenge.

Comment #128 - Posted by: CollegiateXFitR at November 1, 2010 3:16 PM

My 63rd officially logged WOD (and third one today, if you count CFE):

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Scaled as (pack):

Five rounds for time of:
6 Muscle Up Progressions
5 Handstand Push Ups
10 Burpee pull-ups

Finished in: 15:55

- HR Avg 154 / HR Max 171
- MU Progressions were good, would like to give full MUs a try (pretty sure I could get one if I had the space to kip a bit)
- HSPU's started out strong but by the end were one-at-a-time with slight head bounce off AbMat
- Burpees done without jump (due to logistics) but instead finished with a crouch followed by an explosive (and strict) parallel grip pullup

Comment #129 - Posted by: toddamn m/36/5'8"/152 at November 1, 2010 3:41 PM

22:39 with the 7/12 sub; pullup bar 6" above reach

Comment #130 - Posted by: B-Mo M/6'/190/33 at November 1, 2010 3:54 PM

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

1 round 3 mu, 3 HSPU, 10 burpees then pull ups
4 rounds 3 mu, 6 HSPU feet on rack, 10 burpees then pull ups
Foam roll after

Comment #131 - Posted by: Sesoku at November 1, 2010 3:58 PM

3 Rounds
7 Muscle Ups
12 Handstand Push Ups
10 Burpee Pull Ups


Came in wanting to finish all five rounds, and after finishing round 2 just before the 12:00 mark thought I was on my way.

I got into the muscle ups in round 3 and I was just DONE. Manged to get two, and then had to jump the last five. Finished round 3 out and just cut it.

Tough combination of movements.

Comment #132 - Posted by: Shane Jensen (M/23/5'11"/185) at November 1, 2010 4:01 PM


W/U: MU-HSPU practice.

Almost as Rx: 19:18.

C/D: static stretch of hamstrings and quads, 3 min each.

Did not have enough room above to extend into a handstand after the muscle-up. So instead, I did the muscle-up, leaned fwd into the tuck position, and then came back down. After completion of 5 rnds, I lowered the rings and did 5 rounds of 3 HSPU on the rings. Leaning fwd into the tuck position turned out to be the most difficult part, probably due to the DOMS from the 153 GHDSU I did a few days ago. Fun WOD.

Comment #133 - Posted by: rjf (Since 07-20-07. WOD no. 901) at November 1, 2010 4:04 PM

7- Jumping m. ups
12- HSPU, head as close to floor as I could get it
10- burpee pullups
@ 5 rounds

Comment #134 - Posted by: thinlizzie at November 1, 2010 4:31 PM


5 rounds
10 ring dips
10 HSPU (on floor to abmat)
10 burpee pullups

Approx 23 mins

That was tough. I was going to do 10 rounds but my right shoulder was starting to compromise internally in the ring dip. Trying hard to correct that problem.

Comment #135 - Posted by: Ronnieboy at November 1, 2010 4:43 PM

29 mins:

7 bar muscle ups
12 handstand push ups
10 Burpee pull ups


Comment #136 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at November 1, 2010 4:49 PM

Did it...but still don't get it

Comment #137 - Posted by: JD at November 1, 2010 4:50 PM

Had nowhere to do the MUHSPU with a high enough clearance. So instead did 3 sets of 10 HSPU, 25 Flutter Kicks, 10 Burpee Pullups and 20 ball slams. Didn't time it tho, just flew through it.

How exactly do you get your legs up and over like that? I have a very strong core and upper body so stability isn't a problem for me but my legs are like tree trunks so I have a very hard time swinging them up and over and wrapping the ring strap.

Comment #138 - Posted by: Seamus Cypher at November 1, 2010 5:00 PM

0 misses on muscle-ups

Comment #139 - Posted by: BPemberton at November 1, 2010 5:03 PM


Subbed a workout for this one:

25 - Pull-ups
50 - 135# Deadlifts
50 - Push-ups
50 - Box Jumps
50 - Floor Wipers
50 - 35# DB Clean and Press
25 - Pull-ups

Time: 17:42

Yes, it's the 300 workout.

Comment #140 - Posted by: Fido Hinojosa at November 1, 2010 5:06 PM


I don't have a high enough ceiling or ability to do the muscle up HSPU's, had to sub to something a bit more mild.

5 rounds
10 Burpee Pullup

Comment #141 - Posted by: Eric E at November 1, 2010 5:33 PM

7 muscle-ups (progressions)
12 hand stand push-ups
10 Burpee pull-ups

7 muscle-ups (progressions)
12 reps of 65# press/push press
10 Burpees
10 green band assisted pull-ups

Comment #142 - Posted by: Jeremy A. Olive at November 1, 2010 5:34 PM

I had to sub the MUHSPU'S for 7 muscle ups and 12 HSPU's but the muscle ups had to sub with 3+3 PU's and dips workout consisted of:
3PU's + 3ring dips x 7
12 HSPU's(feet on plyo box)
10 Burpee PU's

Comment #143 - Posted by: Daniel.Laiseca at November 1, 2010 5:47 PM



Subbed 45lbs dumbell overhead press for handstand push ups

Comment #144 - Posted by: Sam Ross at November 1, 2010 5:51 PM

35 yom 205 bwt

burgener warmup

wod 1
7rds of
5 95lb ohs
5 hspu
time 19:48

wod 2
amrap in 10 of:
120m run
10 pull-ups
10 push-ups
8 rds

Comment #145 - Posted by: brian t at November 1, 2010 5:52 PM

subbed five rounds of:
7 ring PU 7 ring dips 4 handstand push-ups
7 ring PU 7 ring dips 4 handstand push-ups
7 ring PU 7 ring dips 4 handstand push-ups

10 burpee pull-ups


Comment #146 - Posted by: sheldonj21 27/m/5'10"/185lbs at November 1, 2010 5:59 PM

Short WU then WOD:

10:52 rx'd


first 3 MU-HSPU's unbroken, missed the 2nd rep on rnd 2 so swithced to singles. Pullup bar not quite 1-ft above reach, didn't measure.

I enjoyed this WOD, except the burpees. video should be up soon (Thanks Tom!)

cool down with lever, ft and back roll practice.


Comment #147 - Posted by: brian p m/34/5'8-1/2"/169 at November 1, 2010 6:04 PM

It's great to have new goals. Of course, I'm still working on my muscle up. Almost!!! ; )

Comment #148 - Posted by: Cheri at November 1, 2010 6:18 PM

SUB 21 bd + 90# pd
SUB 12 hp


Comment #149 - Posted by: Ticotexas M/40/69/150 at November 1, 2010 6:22 PM

5 rounds

10 Burpee Pull-ups


Comment #150 - Posted by: Devin D at November 1, 2010 6:25 PM

This was my first CrossFit workout. Wow! I'm hooked. I am a Staff Sergeant in the North Carolina National Guard, and as a soldier I am always looking for new workouts and ways to get closer to being able to max the Army Physical Fitness Test (APFT). But this is unlike anything I've done before. Yeah, I've heard of CrossFit, but I had no clue what it really was.

I will admit, I was a little intimidated by the exercises, and I really didn't time myself. I am currently in North Dakota doing a leadership course and the gym did not have rings (not that I was going to be able to do a muscle-up handstand pushup). So I started out with a simple handstand pushup, I was a little timid for the first two rounds, but was doing 3 almost perfect pushups on the last 3 rounds.

The burpees definitely smoked me. I did the first two rounds as shown in the videos, I took the pull-ups out of the third round, I did a "jump up to the bar, do a pull-up and drop" thingy 10 times for the fourth round, and I did my fifth round all-out as fast as I could. Wow. CrossFit is awesome. Can't wait till tomorrow :-)

Comment #151 - Posted by: Julio at November 1, 2010 6:30 PM


7 MUs
12 HSPUs (Nose to ground)
10 Burpee Pull UPs

Raining outside so I had to do MUs in garage. Will try MU/HSPUs sometime this week on outside station.

Comment #152 - Posted by: Alan at November 1, 2010 6:35 PM

Read the WoD wrong. I read M.U. not M.U.hspu.
3 Bar M.U.
10 Burpee pull-up


i really want to try this Wod as rx'd. I will revisit it soon.

Comment #153 - Posted by: Espinosa m/25/5'11"/165 at November 1, 2010 6:36 PM


3 rounds:
3 pull-ups, 1 ring dip X 7
12 hspu
10 burpee-pull ups.

Comment #154 - Posted by: asuderelict at November 1, 2010 6:40 PM

5 rounds
28 pull upa
28 dips
12 hspu
10 burpee pull ups

52 minutes

thought muscle ups = 4 PU 4 Dip

Comment #155 - Posted by: Jim at November 1, 2010 6:47 PM

Can't even comprehend how I would do this WOD so sub'ed Front Range AMRAP in 20 minutes of 20 pull ups and 20 burpees. Sub'ed jumping pull ups.

4 rds + 20 pull up + 9 burpees.

Comment #156 - Posted by: Jeff_Roddy/m50yo/192/71" at November 1, 2010 6:52 PM

Thank you to Todd, Kurtis, Miranda and Nadia this weekend at Crossfit Lineage. I learned a lot and finally got a lot of questions answered! For now, I will work on my mechanics and then hopefully move on to helping others. Sure got to work on the MU transitions today after learning them yesterday ;)

5 Rounds:
5 jumping MU
10 assisted head to floor HSPU
10 Burpee PU
So much room for improvement!

Comment #157 - Posted by: Darci F/29/5'6/140 at November 1, 2010 7:14 PM

rd 1)
7mu, 8hspu
10 bp pu
rd 2)
7mu, 10hspu
10 bp pu
rd 3)
7mu, 12hspu
10 bp pu
rd 4)
7mu, 12hspu
10 bp pu
rd 5)
3mu 3 ring hspu
10 bp pu


I did this in a squat rack and the ceiling isn't too high either, lowered the rings for the last round. I felt that the scaling (7mu,12hspu) is considerably more time consuming, and I don't know if it was more work than the 3mu hspu - but i felt it was harder. Great WOD either way.

Comment #158 - Posted by: Ship in CNX at November 1, 2010 7:18 PM


100 pull-up burpees


Comment #159 - Posted by: JackM at November 1, 2010 7:53 PM

Crossfit is so f**king awesome! Thanks for putting up these unbelievable workouts and videos. Cant wait to try this one out.

Also the Tahoe Throwdown is so sick,those athletes are freaks! My new goal is to compete in one of these competitions. Thanks Crosfit.

P.S. Please restock your clothing on the online store, mainly the shorts.

Comment #160 - Posted by: CJ Lane at November 1, 2010 7:59 PM

30-190-5'9 As Rx'D 15:56
CFR-Rhymes with fun:)

Comment #161 - Posted by: shae at November 1, 2010 8:26 PM

After running the Marine Corps Marathon Sunday...
5 rnds 4 time
-7 MUs
-12 HSPUs
-10 burpee PUs

My legs feel 75% better today, love the active recovery! Right back at it.


Comment #162 - Posted by: ct at November 1, 2010 9:54 PM

with 7 MUs & 12 HSPU for 1 RHSPU

I was kind of mad that I wimped out and was not able to do the RHSPUs. I just need a spot, I have them, but hanging upside-down over concrete is a little sketchy. I just need to practice them. This was one of the hardest WODs I have ever done, because I literally had muscle failure on the HSPUs. It was such a weird feeling to have my shoulders out of breath and nothing else, so to speak. My shoulders were just spent after the first round, so it was a battle the entire way. MUs went well, but the HSPUs took forever.

Comment #163 - Posted by: Magnus 25/5'8"/155-160 at November 1, 2010 10:01 PM

Scaled as follows:-

Dan 4 rounds of 6 MUs 9 HSPU(progressions) 10 burpee pull-ups rings at reach hight.
James 5 rounds of 12 HSPU(progressions) 10 burpee pull-ups rings at fingertips.

Comment #164 - Posted by: Optimistic Dan at November 2, 2010 2:31 AM

7x M/U
12x HSPU
10 Burpee P/U's


Comment #165 - Posted by: Arclite M/36/165lbs at November 2, 2010 3:26 AM

Thanks all coaches that bring me a lot of knowledge in CF this weekende in Denmark. Great lecture, both theory and practice. Im very satisfied!

Comment #166 - Posted by: Fredrik at November 2, 2010 3:45 AM



i can do mu's .. have issues with hspu sooo im sure a ring pu is out of question right now ...working on them!! will be ready b4 sectionals!!! dips are the death of me for some reason ...need to cut 10lbs asap!!!

Comment #167 - Posted by: Jen Osborn f/26/175/5'11 at November 2, 2010 5:02 AM

not the greatest form, but got it done:

10:52 rx'd!/video/video.php?v=1476648201037

I already want to do this one again, maybe I'll pull a Kristen and repeat tomorrow.

Comment #168 - Posted by: brian p m/34/5'8-1/2"/169 at November 2, 2010 5:02 AM


3 Muscle-up progressions (from kneeling position with rings 62" from floor)
3 HSPUs using 1/2" bands
10 burpee pull-ups

4 rounds (did it on Tues and ran out of time because I needed to go vote)


Comment #169 - Posted by: nutfam at November 2, 2010 5:41 AM

7 MU
8 HSPU 2 rnds. 6 for 3 rnds.
10 burpees( forget about the pull up part of the burpee)
Did the 30 clean and jerks yesterday am, and 5 k run in afternoon.

Comment #170 - Posted by: jef at November 2, 2010 5:55 AM

done 11-02-2010
7 MUs
10 burping pullups


Comment #171 - Posted by: Pokey at November 2, 2010 6:33 AM

attempted as rx'd but nearly killed myself three of the four attempts at getting upside down and missing one of the straps with my legs. still really hard to get mu's in succession. for whatever reason fail if i don't rest a good 40 sec between reps--mental or fatigue?? so...

7mu, 12 hspu, 10 burpee pu's (bar about 8" beyond reach) x 5 rds


about 40 min on mu's alone--tho well rested for the hspu's and burpees as a result

Comment #172 - Posted by: mtvet/45/6'/211 at November 2, 2010 7:14 AM

@ CF-L1 Cert. Colorado State Patrol staff:

Thank you so much!! The cert was AWESOME! You guys are all amazing coaches/teachers/and people! Loved meeting each and every one of you. Nicole, Cherie, Pat, Pat, Eric, and (probably my biggest hero) Chris! I learned so much from all of you! Thank you!! I look forward to seeing you all again at future events and certs!

Comment #173 - Posted by: Adrian Reyes at November 2, 2010 7:20 AM

3 MU
10 Burpee pull ups


Comment #174 - Posted by: ferb44 at November 2, 2010 8:13 AM


Made up my own workout:

five rounds for time of:
20 sit ups
10 push ups
10 dips
10 burpee pull ups

Time: 20:53

Thought I would be too sore to work out after the clean and jerk yesterday at lunch and then 7.14 mile run in the evening but did okay, felt pretty good.

Comment #175 - Posted by: EREKG at November 2, 2010 9:28 AM

25:50 w/ 7 bar muscle ups and 12 HSPU
bar was at max reach for burpee pull ups

Comment #176 - Posted by: Jette 41/M/5'11"/175 at November 2, 2010 10:42 AM

2 mile run this morning with new Newton running shoes...big difference for forefoot runners.

Barbara Lite with mod for pull-ups:

Five Rounds for time w/3 min precise rest:
10 Pull Ups (wgt assist 100 x 4, 120 x 1)
20 Push Ups
30 Sit Ups
40 Squats

Total time 35:55. Pressed for time, so no warm up or cool down.

Comment #177 - Posted by: PhilH m/40/5'10'/200/Crossfit Bday: 10 Sep 10 at November 2, 2010 11:17 AM


yeah, don't think i'd be able to do that.

so i did....
4 rounds, for time:
5 muscle ups
10 reps, 185# back squat
15 sit ups


Comment #178 - Posted by: Dan Lav at November 2, 2010 11:52 AM

On Nov 1, I did a modified version of the wod with 5 rounds of:
7 Muscleups
10 Burpee Pullups

Nov 2: I did a Muscleup-HSPU and it was not half as impossible as I thought. In fact, my time may have been faster RX'd rather than subbed.
I DEFINATELY sold myself short on this one by writing it off without attempting the full WOD. Although I'll still benefit greatly for doing a total of 35 muscleups (which I suck at) and 60 HSPU (which I also suck at, I can't help but imagine the kind capacity that the combination could produce.

Lesson Learned. I'm probably capable of at least 50% more than I think I am.

Coach- Thank you for this WOD. It rests firmly outside my comfort zone, but that's the idea isn't it. "Broad time and modal domains..."

Comment #179 - Posted by: Mike Mathers@JBB 25/M/195lbs/69" at November 2, 2010 1:00 PM

Couldn't really string the two together cause our rings aren't quite high enough, but otherwise

5 rnds


Comment #180 - Posted by: Kristina PPCF at November 2, 2010 2:04 PM

D - 100 burpee pullups for time: 16:15

Comment #181 - Posted by: hub m/29/72"/165 at November 2, 2010 2:05 PM

did combo with other WOD..

30 115# clean and Jerks
30 Burpees

Comment #182 - Posted by: dyagg at November 2, 2010 2:24 PM

3mu, 3 hand stand PU (no room and i need practice), otherwise as rx'd: 17:25. (pull ups off beam - akward and slow)

Comment #183 - Posted by: Stuart Smith M/27/65kg/175cm at November 2, 2010 2:48 PM


5 RFT of: 5 MU, 10 HSPU, 10 burpee PU

Time 25:07

Elite status if you did this as Rx'd. One day I will be there, I remember there was a time not to long ago I couldnt have done what I did today.


Comment #184 - Posted by: BlackCatX-Fit at November 2, 2010 3:42 PM


As rx'd

Comment #185 - Posted by: Brandon Burritt at November 2, 2010 3:58 PM

As RX'd
Felt fantastic today

Comment #186 - Posted by: Matthew Burritt at November 2, 2010 4:03 PM

Five rounds for time of:
3 bar Muscle-ups
5 Handstand push-ups (head onto 2" pad)
10 Burpee pull-ups (bar just out of reach)
Last round only 3 burpee pullups due to blisters opening

18:20 (2:27, 4:50, 3:35, 3:28, 4:00)

Comment #187 - Posted by: avitevet at November 2, 2010 4:53 PM

5 Rounds of
7 MU
12 hspu
10 Burpee pu


Comment #188 - Posted by: Jonblaze at November 2, 2010 4:59 PM


Comment #189 - Posted by: myles456 at November 2, 2010 5:27 PM

subbed a homemade workout
Full turnout gear and scba

5 - 500lb tire flips
10/per side - sledgehammer strikes on the tire
10/side - 45lb barbell pike pole push/pull

7 rounds in 20 min

Comment #190 - Posted by: Troy at November 2, 2010 9:19 PM

Five rounds for time of:
6 muscle up progressions
5 Handstand push-ups progressions
10 Burpee pull-ups

tt = 18:04

Comment #191 - Posted by: fitz997 at November 3, 2010 2:56 AM

4 rounds of:
7 muscle-ups
12 handstand push-ups
10 Burpee pull-ups
22:20 not enough time to finish

Comment #192 - Posted by: gepeto at November 3, 2010 5:49 AM

7 MU and 12 HSPU sub


Comment #193 - Posted by: Raph at November 3, 2010 9:23 AM

5 Rounds:
7 MU's
12 HSPU's
10 Burpee PU's


Comment #194 - Posted by: Rose/M/39/5'10"/170 at November 3, 2010 9:36 AM

M 36/5'7"/132

5 rounds: 12 pull-ups, 12 dips, 5 HSPU, 10 burpee pull-ups: 14:57

Comment #195 - Posted by: Dan D. at November 3, 2010 10:10 AM

5 rounds:
6 muscle up (singles)
8 handstand pushup (unbroken)
10 burpee pullup

25:26 11/03/2010

Comment #196 - Posted by: johnathon in seattle 29/5'8/162 at November 3, 2010 11:26 AM

Muslce up to Ring Handstand Push Ups!

Comment #197 - Posted by: Bryan Ohr at November 3, 2010 11:49 AM

13:04 after doing barbara in 24:01 rx'd both wod's with a 10min break between wod's yea baby!!!!!!!!!

Comment #198 - Posted by: gabe(crossfitengage) at November 3, 2010 12:18 PM

20 Pull Up's
30 Push Up's
40 Sit Up's
50 Squats
15min break between wod's
3Muscle up-HSPU
10 Burpee pull up's
13:04 RX'd both wod's

Comment #199 - Posted by: gabe(crossfitengage) at November 3, 2010 12:27 PM

20 Pull Up's
30 Push Up's
40 Sit Up's
50 Squats
15min break between wod's
3Muscle up-HSPU
10 Burpee pull up's

Comment #200 - Posted by: gabe(crossfitengage) at November 3, 2010 12:28 PM

57:35 RX
spent over 10 minutes getting the last MU had like 6 failures

Comment #201 - Posted by: Britt B at November 3, 2010 12:48 PM

21:00 - sub'd 7 mu / 12 hspu each round. Rx'd otherwise

Comment #202 - Posted by: Seth H. at November 3, 2010 1:03 PM

M/ 36/ 132 lbs/ 5'-6"
I did this in about 28 minutes.
I did this one As Rx for the first 4 rounds and then did the equivalent 7 MU + 12 HSPU in my last round. This was the first time I ever tried the MU + HSPU movement. Actually the first part of muscling up and then getting vertical and inverted was not that bad, but pressing out was VERY challenging. In all honesty I probably got about 70% of the MU-HSPUs 100% lockout. The others were a little short probably. I felt it in my core as well... I was getting decent press outs with pressing off my chest and slightly away from my body. I think I'll work a little bit with raised up paralette bars to similate that static press out. I tried using my legs to thrust up when I went to press out, but that really made almost no difference. This was a fun movement, and very challenging.

Comment #203 - Posted by: Anton at November 3, 2010 1:15 PM

M.36.168 Newbie
had to modify this one to 7 muscle ups 12 hspups. Also had to modify the HS pushups to get 12! Finished in 21 min.

Comment #204 - Posted by: Abe at November 3, 2010 1:24 PM



5 round for time
- 7 pull ups
- 7 dips
- 12 HSPU
- 10 burpee pullups


Comment #205 - Posted by: Adam Hamm at November 3, 2010 1:47 PM

M/25/159 GregAWU

First 2 rounds with rings and 7 MU, 12 HSPU per round. Hands ripped, so for rounds 3-5, 3 bar MU and 6 HSPU.


Comment #206 - Posted by: Y. Zhou at November 3, 2010 3:25 PM


5 Rounds:
5 Muscle-Ups
10 HSPU's
10 Burpee Pull-Ups
Time: 29:30

Comment #207 - Posted by: Daniel B at November 3, 2010 3:46 PM

5 rounds of

12 hspu
10 burpee pullups


Comment #208 - Posted by: Kevin McClellan 49/M/195 at November 3, 2010 4:35 PM

21 pull ups
21 dips
12 hand stand push ups
10 burpee pull ups


Comment #209 - Posted by: tdhalls at November 3, 2010 5:51 PM

Scaled to:
3 rounds of 7xMUs & 12 HSPU
2 rounds of 7xMU rows & 12 HSPU
Pull-up burpies as rx'd

Comment #210 - Posted by: chavez at November 3, 2010 8:54 PM

7 Blue band muscle up transistions.12 handstand push ups with 25 pound bumper and ab mat .10 burpee box ju mp strict pull ups.22:54 for time

Comment #211 - Posted by: hillmang at November 3, 2010 11:03 PM


Five rounds for time of:
3 Muscle-up or 6 muscle up progressions
5 Handstand push-ups
10 Burpee pull-ups

Comment #212 - Posted by: JT at November 3, 2010 11:41 PM

Modified to make it do-able and untimed to work on technique.

3 ring HSPU, 3 bar MU's then 10 burpee pull-ups with bar right at my upper reach. Not ideal, but it was the best I had available at the park

First time doing the ring HSPU, at first wasn't getting to full extension, but then realized this was mostly because I was starting too deep and wrapping my legs around the straps too tightly which created too much resistance.

With the bar MU's I was only able to do singles, but on the 5th round my technique improved and I was able to string three together.

The whole thing took a while and started slower - ended faster as I learned the technique. Still pretty well spent after the 5 rounds.

Comment #213 - Posted by: clark at November 4, 2010 3:21 AM

scaled to:

5 jumping MU progressions
10 Bridged HSPU hands on 25# plates/feet on top of 5' ladder, touch top of head
10 burpee pullups to bar 1' over head

forgot the time.

cash out of 1.2 mile run with dog.

did it on

Comment #214 - Posted by: bert at November 4, 2010 7:05 AM

subbed: 7 muscle-ups and 12 handstand push-ups each round.
10 Burpee pull-ups

Comment #215 - Posted by: Kevin - M/190/6'/39 at November 4, 2010 1:34 PM

Had to use modified version because I can't hang the rings high enough in the tree for the HSPU...

5 rounds-

7 M.U.'s
12 HSPU's
10 Burpee-pull ups


Comment #216 - Posted by: MarcusG 5'9" 170 at November 4, 2010 2:36 PM

dips instead of muscle ups


Comment #217 - Posted by: Bawdymonkey at November 4, 2010 3:56 PM


Comment #218 - Posted by: JDisch at November 4, 2010 9:50 PM

Modified WOD, No rings so just burpee pull-ups: 7:48 min


Comment #219 - Posted by: CER at November 5, 2010 3:37 AM

26yom / 190lbs

Four rounds for time of:
6 Pull-ups
6 Dips
5 Handstand push-ups
10 Burpee pull-ups


Modified this between Puppy/Pack, and subbed pull-ups/dips for muscle-ups since I have no rings (GET SOME). Also, our pull-up bar is way too low, but I did the burpee pull-ups on them anyway. I felt good, but my handstand push-ups were much harder than usual...not sure if I'm losing strength. I hope not!

Comment #220 - Posted by: Bphantom at November 5, 2010 5:15 AM

3 x

10 Burpee pullup as Rx

Blasted out my arms - not bad though for doing my first MU only 4 months ago.



Comment #221 - Posted by: Collard at November 5, 2010 1:06 PM

Did something else, wod from crossfit Tulsa Oklahoma

30 calorie row
30 thrusters 65#
30 pull ups
30 box jumps 20"
30 double unders
30 kb swings 1.5 pd
30 sit-ups
30 wall ball shots
30 bur pees
300 meter farmers walk 40 # dumbbell


Comment #222 - Posted by: al deezy at November 6, 2010 9:18 AM

To the Cert. Staff at Lv 1 Course in Copenhagen: Thanks a bunch for an awsome weekend! It really oppened my mind for the World of CrossFit!
Cant wait till I get the chance for a Lv 2 course! :D

Great job guys!!!

Comment #223 - Posted by: Simon at November 6, 2010 1:21 PM

"Dirty Thirty" from Next Generation CrossFit in Tulsa OK.

30 calorie row
30 thrusters 65#
30 pull ups
30 box jumps 20"
30 double unders
30 kb swings 1.5 pd
30 sit-ups
30 wall ball shots, 20# ball
30 burpees
300 meter farmers walk, 40# dumbbells

"Mrs. Wobbly"
30 calorie row
30 thrusters 45#
30 pull ups
30 box jumps 20"
30 double unders
30 kb swings 1 pd
30 sit-ups
30 wall ball shots, 12# ball
30 burpees
300 meter farmers walk, 25# dumbbells

Comment #224 - Posted by: Miyagi 30/m/164.2# at November 7, 2010 5:35 AM

What happened to the burpee? it used to have a squat, to a plank, then a push up, back to a plank and then a squat, and then jump out of the squat.

Comment #225 - Posted by: Evan A at November 7, 2010 9:16 AM

3 muscle-ups
7 assisted HSPU

Comment #226 - Posted by: cja at November 7, 2010 9:36 AM

Not enough ceiling space, but really wanted to try these! Subbed 7/12.


Comment #227 - Posted by: amped 36/M/195/6' at November 7, 2010 12:14 PM

MU & HSPU done separately
8' pull up bar

Comment #228 - Posted by: Mad Max at November 7, 2010 5:17 PM

Didn't have the equipment to do today's wod so did the following:
7 rounds of:
1 min row (for calories)
1 min to do 5 plyo push ups and 10 2 pood KBS
Total calories 83

Comment #229 - Posted by: RB at November 8, 2010 5:56 PM

subbed the 7 bar MU's / 12 HSPU / 10 burp-pulls


Comment #230 - Posted by: MikeyPaul/m/29/170/5'8" at November 8, 2010 6:08 PM

Sub 7mu 12 hspu
Sub chest to bar burpee pu's since my bar is at finger tip height


Comment #231 - Posted by: schinizel/32/m/150ish/5'8 at November 8, 2010 8:45 PM

man, nothing reminds you how out of shape you are like when your butt gets handed to you. it's been a year since i've been on here and this was a killer to restart on.
i managed only 3 rounds w/ subs in 45 mins. ouch..

Comment #232 - Posted by: ruben/23/145/5'6'' at November 9, 2010 11:03 AM

Here was my scaling.
5 dips
10 Burpee pullups (pullups done with assistance)
5 HSPU progression= foot on bench

Comment #233 - Posted by: Nainoa at November 9, 2010 12:18 PM

7 jmu x 5 rounds
12 hspu x 5 rounds (green over blue)
Burpees/ ctb rx

Comment #234 - Posted by: Kaiman at November 9, 2010 3:15 PM

11:34. Pull-up bar was only six inches above my reach, and ceiling height didn't quite allow me to lock my legs out all the way on the HSPU but my arms were fully extended. Other than that, rx. Everything unbroken.

Comment #235 - Posted by: hillmanb at November 9, 2010 6:48 PM

7 Muscle-ups
9 Handstand push-ups
10 Burpee pull-ups

Comment #236 - Posted by: matthew lee at November 10, 2010 6:01 AM

CFWU-3. 12 pushups instead of HSPU 3rd. Superman. Burgener. DU.
Did this instead:
5 rounds
3 MU
400 m run
10 Burpee PU
Felt pretty good. Glad I subbed to get better cardio workout. HSPU not as good as I hoped for. Didn't feel like elbows were going out enough.

Comment #237 - Posted by: jrm at November 10, 2010 6:52 PM

24:17 on above WOD

Comment #238 - Posted by: jrm at November 10, 2010 6:53 PM

22:30 with the sub, HSPU slowed me down a lot

Comment #239 - Posted by: Bone/ 5'9" /161# at November 11, 2010 9:14 AM

14 minutes and change
scaled: Four rounds for time of:
3 Muscle-up progressions
5 Handstand push-up progressions
10 Burpees
10 Pull-ups (beginner or assisted okay)

Comment #240 - Posted by: corey at November 11, 2010 11:31 AM

5 rounds
7 Muscle up
10 burpee pullups

45 minutes

After two rounds I was spent!! MU's were singles mostly after first round and HSPU's doubles and triples.

Comment #241 - Posted by: Mwilliams at November 11, 2010 2:57 PM

3 MU, 7 HSPU 1st round then 3 HSPU the rest
15 minutes 5 rounds
17'46" 6 rounds

Comment #242 - Posted by: JoshuaM M/28/73"/170# 100210 at November 11, 2010 11:22 PM

assisted MU, assisted HSP


Comment #243 - Posted by: JerryM (m/39/6'2"/240) at November 12, 2010 1:56 PM

Run pistils pulling crunches elliptical. Epic failed the actual wod

Comment #244 - Posted by: Eattheapple at November 14, 2010 3:38 PM

7 MUs, 7 HSPU, 10 Burpee PUs
CFWUx1 (tired after a long day of kids hockey)

Comment #245 - Posted by: Doug at November 15, 2010 12:52 PM


Comment #246 - Posted by: nsb at November 15, 2010 8:38 PM

Five rounds for time of:
3 Muscle-up Handstand push-ups SUB 28 Pull-ups & 28 dips
10 Burpee pull-ups


Comment #247 - Posted by: Louis Herrera 51 70" 178 at November 15, 2010 9:20 PM

Rest day-Halloween Throwdown

Comment #248 - Posted by: MNinKC at November 16, 2010 4:08 PM


Did the 7MU/12HSPU option.


Comment #249 - Posted by: Antun Karlovac at December 19, 2010 10:29 AM

Jeff @ 2.0

Comment #250 - Posted by: Jeff & Charity @ CF Snohomish at December 23, 2010 12:21 PM


1 round of:
7 jumping muscle ups
12 HSPU to a 6" stack of plates
10 burpee pull ups


Comment #251 - Posted by: Bill Gibson at January 12, 2011 4:41 PM

100 push ups + streching

Comment #252 - Posted by: Silva at February 24, 2011 3:26 PM

7 bar muscle ups
12 hspus
10 burpulls


Comment #253 - Posted by: Ryan 6'/187/34 at March 10, 2011 7:48 PM

Did the 7 mu and 12 hspu per round instead of mu hspu
time: 28:50

Comment #254 - Posted by: Chaps at March 28, 2011 8:07 AM


5 rounds:
7 jumping muscle ups
12 assisted HSPU (ankles hooked over smith m/c bar)
10 burpees
10 pull ups

copied this down a long time ago but had to wait until all the bits were in place to perform. did muscle ups on top of smith m/c. worth the wait.

Comment #255 - Posted by: zenoperegrinus at April 2, 2011 3:56 AM


5 rounds:
7 pullups
10 burpees with push-up/row

Comment #256 - Posted by: William M. at May 12, 2014 9:01 AM

2 rounds
subbed 7 mu and 12 hspu

Comment #257 - Posted by: dcyn at June 16, 2014 8:00 PM
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