my legs are already hurting

I miss the wod demos... what up wit dat

will be subbing the m-upps.

Khalipa is a BEAST! How someone that big can move so well is amazing!

SO stoked for tomorrow morning!

Wish I had rings...

looks like I picked the wrong day to do 3xmax reps strict muscle ups.

typical CF unknowable

How about this?! Not only a WOD that we've done before, but one that came up in a January. If you click on "Compare To" above you'll find a bingo post at #14 explaining this WOD. Now, if I was REALLY interested in teaching you to fend for yourself I'd just leave it a that, but really I'm much too selfish to muddle through all of the questions from those who wouldn't bother, soooo...

3 rounds for time of another classic Crossfit couplet. I guess that Tony B guy wasn't kidding about the couplet being an important thingy around here, eh? 12 Muscle-ups/75 Squats/12 MU/75 Squats/12 MU/75 Squats. Done. Piece of cake, huh? Riiiiiiight.

Have we done Muscle-Ups yet this month? Sorry...brain is kinda mushy right now. Anyway, a muscle-up is a foundational exercise in gymnastics, a ring exercise that is so simple and basic that it doesn't even rate a difficulty score for gymnasts. Here, chez Crossfit, a MU is a milestone for most of us, the first MU a notable achievement. Hanging from rings using a false grip (check out Jeff Tucker's series in the Exercises and Demos) do a ring pull-up, quickly transition to chest over our hands, and then push out a ring dip. Lower yourself to arms fully extended under the rings. One MU. No rings available? 1 bar MU = 1 ring MU.

Can't do a MU, or as we say in CF, don't "have" a MU? Me either. The sub is Pull-ups and Dips. The FULL sub is 4 PU and 4 bar dips for each MU (see the 30 MU for time WOD in which Coach, L, and Tony are clear on that the sub is 4/1). I usually do 3/1, freely admitting that is is not only a sub but also a scale. Let's be honest here...you know...now that we've bonded and all. You're not going to do 48 PU and 48 dips each round for 3 rounds. Uh uh. Not gonna happen if you're a Newbie. Do 1:1 or 2:1. Do whatever type do PU scaling you've been doing all month (bands, Gravitron) but DO NOT DO JUMPING PU WITH NEGATIVES. Same with dips; scale as you need with bands, Gravitron, one leg on ground for assist.

When you see "Squats" on a CF WOD that means air, or unweighted squats. Just you and gravity. Nothing on your shoulders, on your rack (heh heh), or overhead. Good form is essential. Full squats with the crease of your hip below your knee on each one, a fully open hip at the top. 75 per round. Scale reps here if this is too much, and it MAY be. How about 50, or even 25/round?

Remember, Michelle Benedict is a gymnast, and Kristin Clever is actually a friendly visitor from another planet with 4X the gravity of earth (that's the only way I can explain those ridunculous times Kris!). The rest of us will not be in that time zone, let alone besting these wondrous creatures.

Fasten your seatbelts. 3-2-1...Go.

Thought maybe might be some mention of Jack Lalanne. He still looked good in his 90's. And he was a great example of eating right and good exercise.

bar muscle ups it is. i think it will take me 8 minutes to complete one round

this is the type of workout i can take to the beach; we still hold it down in manuel antonio costa rica; if you're vacationing in the area, hit us up for some ring-work on the beach.

Gonna be in Cancun. Anybody Crossfitting there? Ideas?

Love Love Love the Coach video, he is always on point!

I'm glad to read all the Jack Lalanne love and respect. I think he should get a WOD. Not a hero WOD since he didn't die while serving, but a WOD none the less. Maybe 1,000 Push Ups for time? But that's just my 2 cents. RIP Jack Lalanne.

Crossfit Sri Ram Ashram, India

Gautam - 18:11
Bachendra - 11:31 jumping mu
Arvind - 15:60
Vijai - 13:27

Just watched the Chan's cooking vid from yesterday. Life is to short to cook each meal with a scale, measureing cup, and a calculator. Train hard, eat well, and eat up! Big gains in fitness can still be achieved.

in reference to the picture, what a great event hosted by Don Clarkson(Centurion Crossfit). Thanks for all that you do for us here in Iraq. Crossfit keeps us fit, motivated and ready to fight!

Bar muscle ups...Sounds fun!

I'm excited about this WOD! I love muscle ups!

No rings or bars, so this mean a hell of a lot of pull ups and dips!

Oh come on! 8:48? Kristan is such an amazing athlete! I wish we had a video of that. We need to be showing videos of her and other top CFers in middle school when the girls are getting afraid to be strong or competitive.

Got a set of rings just the rings with adjustable straps though - want to mount them to the stud right in the middle of our hallway but I'm not sure about what to pick up at home depot to attach them to the ceiling stud - any suggestions? I weigh 175.

Sunday's workout:
3 rounds:
275# DL x10
Dbl Undrx50

3:22 (55s, 1:10, 1:17 splits)

"No one ever went broke underestimating the intelligence of the American public." --H.L. Mencken

@ Chris and comment #16 - thanks! You guys did an awesome job!

Don

42/m/176cm/74kg

As rx'd

13:30 PR (last time 15:59)

Done at home, started MUs from an L-sit/tuck position (low ceiling) but with fully extended arms (hands turned out).

11:50
muscelups done in 4 then 3 then 2's
last set somewhat slower

13:51

m/45/185

12:10

14:39

10:38- minimal kip and full turnout top and bottom

As rx'd:

12:22

MU's were tough on 3rd round... down to single for last 3 or 4...

I am new to crossfit and deployed to Afghanistan. I do not have rings to do muscel ups, is it ok to use a pull up bar instead?

M/28/5'7"/166lbs

Scaled to "Pack"

8:41

Mencken on democracy in the US:

The larger the mob, the harder the test. In small areas, before small electorates, a first-rate man occasionally fights his way through, carrying even the mob with him by force of his personality. But when the field is nationwide, and the fight must be waged chiefly at second and third hand, and the force of personality cannot so readily make itself felt, then all the odds are on the man who is, intrinsically, the most devious and mediocre – the man who can most easily adeptly disperse the notion that his mind is a virtual vacuum.

The Presidency tends, year by year, to go to such men. As democracy is perfected, the office represents, more and more closely, the inner soul of the people. We move toward a lofty ideal. On some great and glorious day the plain folks of the land will reach their heart's desire at last, and the White House will be adorned by a downright moron.

H.L Mencken

Question for the group not related to the WOD... $600 for a Concept 2 Model C in good condition... Yes or No?

Thanks.

#33~ good condition....how much was it utilized and for how many years/months? New one is $900-$1000 depending on where you order from. For 3-$400 more you can own one right out of the box.

Our affiliate did:

AMRAP 10 minutes

5 Hand Squat cleans 95/65
10 chest to deck push ups

used 75# 13 rounds + 5 hang squat cleans

immediately following establish a 1Rm deadlift.

My left hamstring did not like these-stopped at 255#

Chris: fran, pr by 1:47 time there
Aaron: amrap in 8 of:
5 left handed dumbbell thrusters @ 30 lbs
5 burpees
5 right handed dumbbell thrusters @ 30 lbs
5 burpess

5 rounds

9:46

12 Pull-ups
12 Dips
75 Squats
~16:00

Am I doing it right if I feel like puking afterward?

#37 yup. Although I don't subscribe to the thought that you should feel like puking after every WOD.

10:04 RX'd

12 MU unbroken on the first round - PR

Army PFT <12 hours ago - slowed the squats a little.

25.21

#33 yes - always buy used...

Did the 800s from yesterday.
3:20, 3:09, 3:05

3 RFT of:
48 PUs/48 dips
75 squats

42:40... Globo gym congestion kept me waiting, so my time was crap. Managed to rip below my calluses to the point of bleeding. Not a big deal at a box, but it looks kinda psycho at my Y.

Scaled~
30 pull ups
30 dips
75 squats

34:06
WOW, much harder than I expected! 2 Rounds at 20:00.

#11 Bingo, It all depends on where you are staying. I've found some pretty unique ways to continue to do WOD in Cancun and have earned the curious looks for them.

Here is a link I found on Core Crossfit of Phoenix's website. It is a list of body weight WOD's that Eva T put together. Enjoy the sun, I know that there hasn't been any in the Land of Cleve's.

http://www.corecrossfit.com/vacation/

Rx'd - 18:50

Bingo,

As someone who's been visiting this site late 2005 or early 2006 (in the age when you had to hunt for videos), I enjoy and find your explanatory posts helpful. In addition to being informative, they set a nice tone for the blog. As we are reminded every fourth day, this site is free - and so are your newbie posts so I hope you don't feel as though you can't miss a day.

Ok, I'm a bit confused. I see that the sub for dips/pullups is 48 (4x12). Are the sub numbers the same if I am using rings? I can't do a muscle up, partly because I can't hang my rings high enough for it, but I can do ring dips and ring pullups. Is 4-1 still the number if I am doing ring pullups and ring dips for sub instead of normal pullups and normal dips?

800M intervals, details there. I really stink at running.

Don-

Awesome. Glad to see you are still at it!

Finishing up in Afghanistan. The S6 folks block our site, but we have CrossFit Camp Spann up and running. Shoot me your addy and I'll send you an affiliate shirt.

3,2,1....
Dave Maxwell

As rx'd 9:15. Just getting back into crossfit. Just like riding a bike. I still got skills!

13:30 rx'd

14:28 (pr) last time 21:19

I thought I had a good time but, there are some really nice times posted.

Rd1 2:22 (6/1/1/1/1/1/1)/1:26
rd2 4:00 (3/2/2/2/1/1/1)/1:52
rd3 3:15 (4/2/2/1/1/2) /1:31

Really pleased that I was able to put together a string of 6. I was even turning my hands out. While my shoulders will never get back to where they were 3 years ago, I am very pleased with the progress I am seeing.

I subbed bar MUs and jumping MUs. All together I did 10 bar MUs and 26 jumping MUs.

Time: 19:42.37

13:28 as Rx'd

should have been faster but it legitimately burns when I breath! 4 days back from Iraq and the Rocky Mountain air is brutal! haha

m/25/6'1"/175

14:42

with strict mu progressions from seated position.

19:23
light band MU's

Can you please post a video of Clever doing this WOD? Amazing? Thx

9:47 rx'd

2 Pull-ups
12 Dips
75 Squats

16:35

Almost threw up *mission accomplished*
That's what I get for skipping a week's worth of wods

*12 Pull-ups...not 2

13:13 w/ bar muscle ups
failed twice in last round of MU, really cost some time

20 minutes

M/33/6'3"/200

17:15 (PR)
Prev: 24:25

Little jump to start each MU as the rings I have aren't ideal, but other than that: 10:55.

35/M/6'00/189

16:55

Numerous multiples during the MUs. Started with 4 or 5 straight. Started round 3 with 3 straight. Squats were in 25's, 20's and 10's.

2011-01-25: 20:40. (4:55,6:45,8:59). 10mu's unbrkn (pr). Fell apart rnd 3 after 3 mu's.
2010-01-04: 12:36 - Scaled 12 strict pus/dips. (3:22,4:26,4:46)

20:37 (PR), as Rx'ed.

Last time we did this, a year ago January, I had 28:36. So, almost an 8 minute improvement. Felt really good today.

Jim D.- very good time.

Kim- way to be smart. Nice time on the amrap.

Kristan- just incredible.

13:13

MU from kneeling w/toes on box

Sub 48 pu and 48 dips for mu each round

26:18

warm-up and stretch

3rds:
7 MUs
75 squats

13:35

24:36, last time was 22:28. MU's were very slow with 4 misses, it's tough getting these 210lbs up. Nagging sh. was feeling better though. Done at home.

Three rounds for time of:
24 pull ups, 24 dips
75 Squats

12:48

Three rounds for time of:
12 jumping pull-ups
12 chair dips
75 squats
14:11

Defending scoundrels comment..
here's few Einsehower...Kennedy .. Lyndon B Johnson Nixon Reagan Bush 1&2 ...get the picture freedom of speech ... sure sure...

15:18 rx'd w/ bar MU

16:56 as rx'd. Too many missed MU's today

5 months Post Op Rotator cuff surgery
4/1 pull-ups/dips
No squats strained calf the doctor thinks
Start PT next week
M/53/72"/215

M/56/5'9"/151

3rounds:
12 PUs; neutral grip, dead hang
12 Dips,
75 Squats

14:52

SUB 3x 90# pd + bd

18:42
previous 29:09

M 36/5'7"/131

Subbed 12 pull-ups and 12 dips for each round: 8:16

No wrist turn-outs.

16:57

How I love muscle ups!

17:52 - better than 21-something last time

14:43
subbed PU and Dips for MU. Quads are still on fire, 20 min. afterwards!

m/37/6'1"/208

27/m/5'11"/214ish
18:20 rx'd

Awesome event. Crossfitters from around the world.
Thanks CPT. T for turning me on to it. :)

22.00

45/M/5'9"/185
12:00:31
Rx'd

As rxd
15.02(pr)

Chris #22
I have a similar situation in my house, i want to mount rings in my landing 1/2 way up the stairs - lots of height for MU's.

My plan is to buy 1.25" solid steel bar and mount it across the width of the area using wood blocking (2x4 or 2x6) screwed into 2 studs, with a notch cut in the middle for the bar and anchor the top of the bar into the notch with a pipe mounting bracket or something along those lines.

I figure that will allow me to do regular pull-ups and mount the rings over the bar as needed for dips/muscle-ups.

I did Fight Gone Bad today - saving this WOD until my ROGUE RINGS arrive (hopefully soon!)

13:32 (2:22 pr) HERE IS A LINK TO THE FIRST 10 MINUTES

http://www.youtube.com/watch?v=EC7UgBv5z0Q

11:40

Great workout! #1 reason I do Crossfit - fast, efficient workouts. Today I woke up late, grabbed the rings, ran downstairs, hung them from a tree, did the workout, back in 15 minutes, shower/shave/kiss the wife and kids goodbye and made it to work on time.

I do not know the time I did this in, but bloody hell are my forearms dead!

As rx'd, 20:01 (PR).

Last time, did this WOD with the pull-ups and dips sub. This was easier, but still hard. Squats unbroken. Started failing on the muscle-ups late in round 2, and midway through round 3. Was having a hard time pulling high enough to get through the transition. Glad to finish - this is the most muscle-ups I've done in one workout.

Scaled..
3 rounds of:
At least 24 pull ups, 24 dips, and 75 squats.

17:45

I dont know what my deal was today, but I kept losing count. I made myself do extra reps to ensure that I did enough.

I love cf! Completing this wod made me feel a little better about the pint of ben&jerrys I had last night.. oops!

CFWU x3

22:24
3:1 pu/dip for mu

3 rounds of:
30 assisted pull ups at 140
30 assisted dips at 140
75 squats

25:27

13:40. Had to hop a bit to get the muscle ups. Still can't quite get one from a dead hang. Finished up with 100 ring pullups and 100 ring dips to punish myself for not being able to get a muscle up

first round in 7:31...
second round in 21:06...
ten minutes to do 4 muscles up...
scaled to jumping mus...38:15

this one hurt...a lot.

10:25

m/200/70''/26

first round in 7:31
second round in 21:06
4 mus in 10 minutes later i scaled to jumping mus
overall: 38:15

this was hard for me

If Kristan beats the men and women at the games does she get $500K? I hope so.

13 and change.

M 190 35 6ft.

13:05 not as rx'd - jumping mu's with rings set about chin height. Warmup: 1000m row, some of it fast. After: 20 minute easy run, foam roller, stretch.

5x5 Press @ 95, 135,135,135,140
4x15 sit ups
3x5 Lat Pull Down @ 120
WOD

12 Pullups
12 HSPU's
75 squats

Time 16:30

23:44
subbed 12/10/6 mu from standing position rings slightly overhead

3 rds of:
6 MUs
50 squats

14:51

As Rxed: 10:41

26/M/156

m/34/6'4"/204#

rnd 1 full muscle-ups, slight jumping muscle-up (rings almost at full extension with feet flat on floor) for rounds two and three. Squats as rxd.

13:27

16:51 rx

as Rx'd:

13:57

13:00 2xPU&Dips for MU

m/18/178/5'11

first time doing actual muscle ups in a wod. However, i have nowhere high enough to hang rings for them so they were bar muscle ups. In my opinion, made this a bit harder/slower. Other than bar muscle ups it was as rx'd.

14:22

m 25/162 lbs/5'9"

scaled to pack
3:1 PU and dips for each MU, should've read the above, but it feels good knowing I did more than I had to.

18:30

I have a large squat rack at the gym that has a pull up bar across the top. I have the ability to do the motion like a muscle up except it's on the pull up bar. I don't have rings and I know the motion is nothing like ring muscle ups, but is it better to do 3 by 3 pull ups and dips or do muscle ups on the strait bar? Any input would be great!!!

16:45 Rx'd.

m/41/177cm/87kg

3 Rounds
sub 2 pull-ups and 2 dips per MU
sub 60 squats

20:54

23:01

Subbed pullups and bar dips 3:1 so I did 36 pullups, 36 bar dips, 75 squats per round for three rounds. Legs toasted from yesterday's run, didn't do good on squats.

27/m/5'11"/180
As rx'd
16:00(PR by over 3 minutes)

Still struggling to breath after being sick this past weekend.

49 / 182

subbed 2 Pull-ups / 1 Ring dip for each Muscle-up
Rode 1 mile for each set round of squats

17:57

First time as rx'd

21:38

subbed 4 dead hang pullups/4 dips for each muscle up. that's 144 total dead hang pullups and dips. all sets of squats were unbroken. total time was around 45:00. i performed 4 pu's, 4 dips, 4 pu's, 4 dips, 4 pu's, 4 dips, etc. until i performed the equivalent of 12 mu's, then 75 squats, x 3.

As rx'd: 16.00
100107: 22.02

"For it is against scoundrels that oppressive laws are first aimed, and oppression must be stopped at the beginning if it is to be stopped at all."
Very little research was required to find that Mencken was an elitist, anti-semite who opposed U.S. involvement in WWII.
Furthermore, do we really believe that the oppressed are scoundrels?

m/178cm/87kg/34y
13:00

Jumping m.ups/ 10:22

12:47(PR)
as rx'd
MUs got me.
Squats went well.

100104:
bar MU
13:33

24 / M / 5'9" / 135lbs

Three rounds of

8 bar muscle-ups
50 squats

10:24

I probably could have done the M-Us a little faster if the stainless steel bar wasn't so slippery. I can usually string together a few reps on a better bar, but today I had to reset my grip almost every time.

I scaled back because I was worried about my shoulder, which I injured a few days ago, but I think I can do this as Rx'd next time.

Clocked in just shy of 16 minutes, but I finally did my first muscle up. It only took me 2 years to figure it out.

Bar MU

14:13. Ripped a few caluses. Yeah muscle ups!

M/23/180

As Rx'd:

11:20

Wow, these times are amazing!

I did the muscle ups with a 50lb assist, so:

3 rounds:
12 assisted muscle ups (50lb assist)
75 squats

19:56

m/45/5'10/190

scaled to 6 muscle ups per round

13:26

Scaled to 10xMU / rd, like last time
10:25
MU splits: 6/4, 5/3/2, 4/3/1/1/1

Previous data:

17:55
MU splits: 4/3/3, 4/3/3, 4/2/2/1/1Fail multiple time (only 9MU last rd)
PM, garage

39M/5'10"/170#

W/U: 500m erg row (1:35); BP, 160x5 - 180x3 - 200x3.

As Rx: 10:34.

C/D: PNF of hamstrings; static stretch of shoulders.

New PR by 4:49. Squats to an 11-inch box (below parallel). Muscle-ups were much faster than last time.

25:12

12 minutes RX. Feeling good since I beat someone listed on the main site.

M/41/5'8"/150

On a business trip this weekend with no WOD capability, so hit Saturday and Today's WODs back-to-back today:

3RFT
175lb DL
50 DUs
7:50 stop-starts with the DUs slowed me down

3 minute rest

3 RFT
12 MUs
75 Squats
11:50

Nice combo, btw, might be fun to keep these two together!

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

As rx’d: 19:21
Foam roll after
Compared to 100104: 21:53

M/23/5'11"/160

11:22 Rx - Bar MU

Managed to take a chunk out of my thumb nail on the muscle ups! Bad form probably.

was told today that it is unsafe for me to set my rings up on the back side of a basketball hoop. Oops

9:12 as Rx'd

As rx'd

18:50

Pack:
Three rounds for time of:
8 Muscle-up progressions (subbed 2:1 Pullups/Bar Dips) - pullups were assisted with double blue band
50 Squats

Time: 11:01

Clever's time is unbelievable! Post that video!

45/172

It had been a long time since I had done a muscleup so I dropped down to 7 per round with the 75 squats.

17:41

Subbed MU with 3:1 pullups and dips, 25:02

m/6'3"/21/235

20 PU
20 Dips
75 squats

X3

19:00

got blisters on my palms - thank's crossfit

3 rounds
15 Pull Ups
15 Dips
50 Squats
12:00
then
50 Weighted Sits

as RX'd: 12:50

M/17/165/5'11"

Had to use bar muscle-ups. First workout with these. Could have gone a lot faster with better motion, which i will work on.

14:31

24:25

12 dips/pullups (with 40lb assist)
75 squats

Did more dip and pullup work after the WOD.

Just did my first muscle up a week ago. Albeit was on a straight bar, I still thought it was pretty cool.

Got through the first 2 rounds as rx'd but developed this huge nasty blood blister on my right hand so I did the rest with 3:1 subs of pullups/dips.

24:34

m/5'11"/29/200

DAMIT!!!!
Read '12 MU' as '25MU!!' I was clearly too excited after I wrote my last final today!!!

3RFT;
25MU
75Squats (A2G)

16:01

3 rft
36 Pull-ups
36 Dips
75 Squats

23:07

CFE running program, week 2 for warm up.

12 Pull ups, 12 dips. 75 squats. X3
11:46

WU:100m row, 3x10 GHD/BackEx, mob

WOD:

9:10 rx'd

MU's unbroken except last rnd. missed last rep. need to push harder on squats...because Rob O beat me on a gymnastics WOD! wha??? he's amazing.

Broad jump: 110",114",115",116"

later,
b

22:25

30/M/134

Did as many full muscle ups as I could per round, then did progressions to complete the round.

Round 1 - 7 full muscle ups
Round 2 - 3 full muscle ups
Round 3 - all progressions

reps as rx'd

12:50

Alisha311

30/F/102

"pups" scaling:

3 rounds:
5 muscle up progressions
25 squats

6:29

M/23/170#/6'

As Rx'd- 15:56

Did the WOD with my buddy Mike and we got him his FIRST muscle-up today!

assisted mu's
75 squats

9:02

MU's are soooooo close!

3 rounds for time:

18 pull ups
24 push ups
75 squats

8:59

Anyone have thoughts on how this compares to the Rx workout?

38/m/6/190
Warmup
Muscle-up progressions
11:59

29/f/501/140
Warmup
Sub'd 3 pull-ups and 3 push-ups for each muscle up
16:51

3 rounds
12 hspu
75 squats

13:01

no rings or pullup bar...

14:57
Scaled Muscle ups to a muscle up progression from knees using toes

Still working on being consistent with the muscle up

1 MU
25 squats
8 rounds
12 minutes

3 RFT
12 pullups
36 dips (only 12 in round 3)
75 squats

18:01

42/m/202/6'

As Rx'd - 14:55

16:55 with bar MU

My word, how are people getting these great times? I was pretty happy with how I did but I'm getting blown away here!

Managed to hit 8 unbroken MUs first round, then 7 in the second and 6 in the third. Hands are also much less destroyed than usual. Overall a pretty positive MU experience.

21:57

27 F/ 141/ 5'6"
3 rounds with MU substitute (3:1 ratio)
36 PU's
12 dips
75 squats
17:34

41/m/185

sub 36 pullups/36 dips per round

17:47

14.09 subbed 4x for MU

12:13 as Rx'd

couldn't seem to string together more than 2 or 3 MU at a time. Last 12 done 1 at a time.

first round did 12 MU, other two rounds only did 10 - was losing intensity big time by failing on some MU
75 squats

19:40

11:48 rx.

22:20 rx

10:30 Rx Felt good...did FGB in the a.m. and this in the p.m.

33:59
subbed 48 pullups and 48 dips for the 12 muscle ups in each round.....very painful

m/39/5'11"/165
Retired Army First Sergeant
Clarksville, TN

M/ 37/ 132 lbs/ 5'-6"
As Rx: 10:58
This was my first WOD as a 37 year old... felt good.. we'll know tomorrow about the recovery thing.
Round 1: 2:55
Round 2: 6:43 (time at the end of the round)
Rond 3: 10:58 (time at the end of the WOD)
Fun WOD... I felt it more in my legs at the end, but my pulls felt good, better than my dips toward the end. I got caught in some weird spots a couple of times but I never failed a rep.. that always helps.

17:31
Chest up/chest down mu's

3 Rounds
Subbed 3/1 for MU's
75 Squats

30:24

Shoulders and Triceps are on fire.
Someone help I CANT BREATH!

jumping mu's

16.40

cfwu(1 set only pullups,dips,squats,1 MU)

2 MU in first round, 1 in second, all others with jump.

20'41"

4 MU total in WOD, improvement.

8:02 Rx

28/M/5'7"/180#

Gravitron assisted pull ups subbed for MU's. Otherwise as Rx'd....

16:07

M/39/5'9"/200

p.s. - I can't feel my legs anymore.

Dont exactly have the MU form down yet.

Started 1st set with 4x4's, PU's and Dips.
Last 2 sets were 3x4's.

Proud i got all the squats though. Time was 30:31.

19:11
Seated MU

18:46 as Rx'd

Round 1: 5:30
Round 2: 6:30
Round 3: 6:46

m/33/5'9"/180

subbed 1 to 1 pull ups and dips

13:18

3 rounds:
35 pullups
35 dips
75 squats
18:49

M/5'10/220lbs

13:32

9:50RX

M/17/165/5'11"

Had to use bar muscle-ups. First workout with these. Could have gone a lot faster with better motion, which i will work on.

14:31

Oops... I'm 170#, not 180#.

36 pull ups
36 dips
75 squats

20:54

3 rounds:
12 muscle up (4,2,2,1,1,1,1)(6,2,1,1,1,1)(8,1,1,1,1)
75 air squat (45,30)(45,30)(30,20,25)

12:33 01/26/2011
17:23 01/07/2010

3 rounds
12 pull u's
12 dips
12 pull u's (broken)
12 dips

75 squats, broken

18:22

M/17/165/5'11"

Had to use bar muscle-ups. First workout with these. Could have gone a lot faster with better motion, which i will work on.

14:31

Jeff @ 2.0
12:12
No false grip.

32/m/5'10"/220

Shoulder was hurting. Did 30 situps instead of muscleups.

13:36

M/17/165/5'11"

Had to use bar muscle-ups. First workout with these. Could have gone a lot faster with better motion, which i will work on.

14:31

38/M/5'9"/170
Substituted 25 dips for MUs.

5 Rounds @ 11:15

Squats were slightly harder than anticipated. Muscle-ups with full turn out. 14:26Rx

26/M/6'3''/195

Scaled: 15 P/u, 5 Dips, 50 Squats 13:00
Rd.#1 - 4 Pullups / 11 Band
Rd. #2 - 2 Pullups / 13 Band
Rd.#3 - 15 Band

Subbed 40 pull ups and 40 dips per round for muscles ups. Being a powerlifter i thought i would do 95 lb squat instead of air squats, damn that was hard. Maybe I should do the work out like it is supposed to be done :)

40:15

Complete the first 2 MU but couldn't handle any more so did 4 ring PU and 4 ring dips for every other muscle up (total of 136 of each)...arms are extremely sore.

15:43

Subbed "Cindy".

15 Round + 5 PU

Went to my knees for push-ups after round 5 to keep speed up.

"Chris Dogg" - how its supposed to be done? Ha!

maybe try this:

3 rnds of:
12x ring pullup
12x ring dip
36x 95# Squat
all with a 20# vest
(rest 60 sec between rounds)

keep the power output high, but still get close to the suggested movements. That is, if you want to continue as a powerlifter.

21:28

3 Rounds for time:
12 Muscle Ups
75 Squats

Time Completed: 8:06 with Bar Muscle Ups. No rings available.

3rd round of squats unbroken... my legs are hate me now.

M/34/142lbs/5'5"

13:30

17:09

form just broke down first round 2:37 then 6:39, 7:52

31 yom, 190 lbs

18:23 as rx'd

subbed 3 pullups/ dips for mu

18:55

M/34/5'4"/142lbs
As RX'd
10:41 PR

@ RX'd 13:08

Rings were wet from sweat and kept slipping outta the false grip! Should brought the chalk, or just man up and keep the false grip either way shoulda been faster ;)

FOB Tarin Kowt Fire Dept Afghanistan

29/m/190/6'

16:53

Completed three rounds of:

12 Chest to Bar Pull-ups
12 Dips
75 Squats

Total time = 20:55

No one mentioned the photo. Look at the conditions the troopers are training in; outside, in PT gear, with NO blast walls, and few Dragon's teeth. Contrast this with photos from as little as two years ago. This is proof positive of a job well done by the United States Military.

15:59.

As rxd
10.35

subbed with 4 PUs + 4 Rind Dips for one MU

25:55

32/5'11"/185

Rx'd: 10:54

m/48/178
rxd 16:38

Not Rx'd

9:57

MUs done with one foot on the floor.
Had to. Done in my basement gym.

fifteen thirty rx'd

As rx'd: 14.50

M/31/6'2"/220

17:56 as rx'd.

M/54/140/5'8"

as rxd 15:44

24:10

This was really slow, but there was a reason. I lost so much time adjusting the rings because the straps kept slipping down on the bar.

16:44
sub'd x2 dips/pull-ups

19:48 rx'd

last round of MUs took me forever

27/m/5'8"/150

~19:00 Sub'd 3/3 pullups/dips in sets of 12 at a time. Forgot to stop my watch at the end, so the time is +/- a minute.

Rx'd 11:57

rxd 9:07 (bar muscle ups)

9:58
(Previously 12:30)

Pack:
Three rounds for time of:
8 Muscle-up progressions (Kneeling - toes pointed behind)
50 Squats

Three rounds for time of:
12 Muscle-ups(leg assist with gait belts)
75 Squats

11:53

M/33/183/6'
8 MUs
50 Squats
3 Rounds
10:39.

as Rx'd

18:00

Home Made rings

BRAZIL!

BWT: 187
92lb off assisted pull-up&dips 24 reps
:27::00

BWT: 187
92lb off assisted pull-up&dips 24 reps
:27::00

M/46/178
As Rx
19:30

Thanks for posting the pic, Aaron Miner, Andy Ward and Stefan were the three in the pic.. good times..

Did 36 pull ups and 36 close grip dips
75 squats

16:57
2nd wod today! Missed yesterday due to icy road conditions for 800 m run

As rx'd: 16:08

As Rx'd
23:34 (PR)

Frustrating! Finished 2 rounds in 10:30. Trouble with the final 6 muscle ups in round 3.

"Mrs. Miyagi"
Scaled to 36 pull-ups and 12 ring dips for each round. Rest as Rx'd.
24:54 (PR)

10:26 subbed jumping muscle-ups

10:26 subbed jumping muscle-ups

10:26 subbed jumping muscle-ups

Previous time was 20:05

I don't know if that's a typo or what but I don't know how I did that time

Tonight 29:26

Most of the time I beat my previous time...not on this one

Subbed 3 PU and 3 dips for 1 MU

14:23

and it feels great to be back on the rings. I had taken a while to get them hung in the garage. They are a little low, so I can't get full extension on either bottom or top without contorting a little.... I only hit my head once at the top before figuring that out!.. Is there a trick I'm missing to get full extension at the bottom while maintaining the false grip? It seems almost impossible. It seems like if I were to take the full lock out seriously, I'd have to switch to Rob Orlando style (no false grip, with a release on he way up to get on top of the ring)........

sub jumping pull-ups

12:29

sub jumping muscle ups

12:29

a few days late

17:03

pr remains 16:48

Paul: 9:39
Gunnar: 11:08
Eric: 13:31 (6 mus instead of 12 per round)
Jen: 14:14 (jumping mus... sore back)
Harold: 18:03

Sub'd 36 pull ups/ ring dips
28:21

Subbed 24 PU, 24 dips
50,30,30 Squats
14:32

3rounds: 12 pullups, 12 dips, 75 squats
15:51

F/32/5'1"/122

3x
8x (3 pullups and 3 dips)
50 squats

12:25mins. last time was 15:05,l

Scaled WOD:
3 rounds for time of:
- 6 Muscle-ups
- 75 Squats

20:38 min

M / 34 / 67" / 145lb

14:28 as Rxd

Scaled
3rounds for time of:
12pu's
12dips
75squats
Done 12:00...need to work on dips.

3 rounds of time:
15 pull ups, 75 squats
15 pull ups, 50 squats
15 pull ups, 25 squats

13:31

as rx'd 14:30

18:18

MU's fail after 6 reps...gotta work on my endurance with them.

BrandX scaled - puppies

CFWU x 2

3 Rounds for time:
5 Muscle up progressions (3-1)
25 squats

5:05

m/32/5'8"/170lb

scaled to jumping muscle ups, squats as rx'd

9:40

3x
36 pu
12 rd
75 sq

16:59

m/37/5'9/182
CFWU-3. From home. PU 1st round. No ring dips. Superman. Burgener.
14:58
MU seemed a little better than last time. Got at least 6 at beg of each round. Shorten breaks!
Squats need to be faster. Wider stance helps a little. Focus on lumbar curve, keeping core tight. Felt like I did pretty good job w/knees out.
1/4/10: 18:50

11:57 w/ jumping muscle ups

m/35/165

3 Rounds....
12 Chest to Bar DHPU's
12 Ring Dips
75 Squats

11:15

horrible workout
subbed pu/ring dips for muscle ups
1st round 36 pu's 12 ring dips 24 dips with feet on chair 75 squats = 12.30
2nd round 24 pu's 12 ring dips 12 dips w/feet on chair = approx. 8 min
3rd round 12 pu's/ 8 ring dips 4 dips w/feet on chair = less than 5 min.
forgot to stop watch on end of workout.

500m row, CFWU x 2

3 rds; Not as Rx'd
12 PUs/12 Ring dips
75 AS

14:08

18:30

50/m/190

As Rx'd. 11:03

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's Warm Up

WOD: 15:04

Did: 12 pull ups and 12 dips instead of 12 Muscle Ups.... Plenty for me right now.

75 squats: nice

Sweet.

Have Fun, Train Hard,

Billy

19:58

3 rounds (5:24, 6:16, 8:18)

24 ring pull ups
24 ring dips
75 squats

sub 1mu = 1 pull up & 1 push up.

15:40

subbed 1:1 strict PU, bar dips for MU

9:03

CFWUx1
17:05
3 minutes slower than last time, slow on the DLs.

Matt: 28:28 24 PUs and Ring dips
Julie: 43:00 24 jumping pullups and pushups

M/23/70"/190#

Scaled to 3 rounds for time of:
12 muscle up progressions from my knees, rings 1" above my head
75 squats

23:20

CFWUx2
BWU
WOD: Sub 4:1 PUs and Dips for MUs. Time:20:30. Had to lay down for a few after completion. :0D

25:14 did it twice!!

subbed 36 pu and 36 dips per round for muscle ups
squats as rx'd
19:50

27:11

13:59 (PR) Randomly did this today with limited weight access. Fun workout.