Did this about a week and a half ago.

12 Rounds + 5 Swings as Rx'd

Cool…you’re back! Continuing our epic January for the ages we get a CrossFit Hero WOD, “Nate”.

First, a word about Hero workouts. CrossFit, CrossFit HQ, and the CrossFit community at large openly support our men and women in the military, law enforcement, and the firefighting communities. We are especially mindful of the “sharp end of the spear”, the Special Forces among them. For many years we have honored their sacrifices by noting the passing of Operators who were CrossFitters and who died in the line of service with Hero WOD’s, epic WOD’s in which we willingly push ourselves harder and farther. These are long, heavy and intense, and they are the only case where experienced CrossFitters might resist scaling and simply soldier on to finish (more in a moment). Click on “Nate” above to learn more about how this particular Hero came to be.

OK, here we go. AMRAP 20:00. As Many Rounds As Possible in 20:00, a time-specific WOD in which we do as much work as we can in a specified amount of time. Remember, these posts are directed at Newbies. Think about what we’re about here, doing 2 relatively difficult movements and one heavy one. Watch the demo videos above. 10:00 may be plenty for you.

2 Muscle-Ups. The MU is so basic in gymnastic ring work that it is not even given a level or degree of difficulty, but for non-gymnasts it’s a rather taxing and difficult movement. Chez CF we cheer and celebrate the first successful MU a CrossFitter achieves. Once again, look to the “Exercises and Demo’s” for video instruction, and do a search over on Brand X for Muscle-Up progression work—really good stuff in both places. Use your Google-Fu on CrossFit.com and the CrossFit Journal for “Jeff Tucker Muscle-up” for more gymnastic goodness. The official sub for MU is 3 or 4 Pull-ups and Dips for each MU; 6 or 8 PU/6 or 8 Dips per MU. Use your standard scaling strategy for PU.

4 Handstand Push-Ups. (The programming guru’s are killin’ me here!). This is exactly what it sounds like, a push-up done while you are in a handstand. But hey, we’re really rather reasonable around here…you don’t have to do a freestanding Handstand, you can do it with your heels against the wall! Piece of cake, eh? Just another example that CF is going soft. Lots of really good video on both the Main Page and Brand X, and if you’re a mind to, head over to Facebook and “like” CrossFit Gymnastics for more stuff. You can scale these by kneeling off a plyo box, crawling with your toes as far up a wall as you can, or hooking your toes on a racked bar or Smith Machine (otherwise known as a towel rack). Scale the Range of Motion (ROM) by placing mats under your head if necessary.

Finally, 8 Kettlebell Swings with a 2 Pood KB. Seriously, ya gotta love a place that insists on using the original Russian weight measurement for what is essentially a cannonball with a handle. A Pood is roughly equal to 16Kg, so 2 Pood would be 32 Kg or 70ish lbs. Yah…as if. This is too much weight if you are not a very experienced CrossFitter with lots of KB work under your belt. Pay careful attention, though, because you will likely see some Games-worthy women doing this with the As Rx’d weight. Place the KB between your legs, legs spread in a near sumo stance. Grasp the KB with both hands and lift it up. Using a quick bend and extension of both your legs and your hips to provide the propulsion use your straight arms to swing the KB above your head so that some part of your ear is in front of your elbow at the top, a so-called American swing. At the bottom try to keep your chest high. Lots of videos to be found top left, and in this case you can consider buying a fantastic book by Jeff Martone, our CF expert on KB. Sub a dumbbell of similar weight to the highly scaled, reduced weight you have chosen.

2 MU/4 HSPU/8 KBS = 1 Round. Record the number of completed and partial rounds, as well as the subs and scales you used.

Hero workouts are special and they ask a little more of us, not only in the gym but also in life. Each Hero WOD is not only an opportunity to remember the sacrifice of a single or several First Responders, it is also an opportunity for us to remember all of those folks on the line, outside the wire, putting themselves in harm’s way so that we might be safe. Be free. We use these, as well, to remember that there are families left behind temporarily by those deployed and permanently by those lost. No gesture of thanks is too small. These are gracious people, all of them. They will understand and appreciate it, and you.

“Nate”. A Hero. 3-2-1…Go.

great photo. and I just got a 2 Pood a month ago. Lets do it!

Newbie post in the ether...

can someone give me some alternates for these? im limited on the equip we have in the gym at work

holy crap, josh e - 18 rounds! and this isn't the time domain you prefer? yikes, beast mode.

19rds 2mu

ran this yesterday at NKC CrossFit kcmo

What can you do instead of muscle ups?

Just did it yesterday
12R + 1MU Rx'd

I've been trying, for the longest time, to figure out what "pood" means...

20Rnds + 6 reps as Rx'd

It'd be nice to watch just ONE Tony Blauer video without the "F bomb" or other profanities.

M/46/185

11rds

One of my favorite WODs ever. Was able to get 14 rounds + 1 muscle-up RX'd :D

I love hero workouts.

Why does this website never have chest incorporated

@ comment 17 j

have you ever done a muscle up? The very deep dip you come out of is all chest.

? for the crossfit certfied LEO's out there, I can't seem to find the LEO discount on the certification info. is this still in effect? any info will be helpful thanks

Are the first two guys in the video Marines? or were they Marines? I know the adage "once a Marine, always a Marine" but it would be more appropriate to list oneself as a former Marine. Keep the proper credit with those who are currently doing the job and haven't quit. No offense intended if they're still on active duty. And...I do appreciate their skills, strength, and knowledge in the workout.

120110: Internet wasn't working this morning, so I used my psychic abilities to know to do something with MU's, HSPU's, and KB swings o_O Haha.
However, I did a much different workout that involved 5 rounds of 4 MU's, 6 HSPU's, and 8 KB swings in 10:32. Better than skipping it all together.
101230: 9 Rnds + 2 MU's + 1 HSPU
100818: 9 Rnds + 2 MU's + 1 HSPU

120110: Internet wasn't working this morning, so I used my psychic abilities to know to do something with MU's, HSPU's, and KB swings o_O Haha.
However, I did a much different workout that involved 5 rounds of 4 MU's, 6 HSPU's, and 8 KB swings in 10:32. Better than skipping it all together.
101230: 9 Rnds + 2 MU's + 1 HSPU
100818: 9 Rnds + 2 MU's + 1 HSPU

120110: Internet wasn't working this morning, so I used my psychic abilities to know to do something with MU's, HSPU's, and KB swings o_O Haha.
However, I did a much different workout that involved 5 rounds of 4 MU's, 6 HSPU's, and 8 KB swings in 10:32. Better than skipping it all together.

101230: 9 Rnds + 2 MU's + 1 HSPU
100818: 9 Rnds + 2 MU's + 1 HSPU

Not as RXed today. No rings here, and a sore back. So I did 20 min AMRAP of 4 pullups, 4 dips, 4 HSPU, and 8 dumbbell swings @ 25kg (about 1.5pd).

16 rounds. The HSPU were the hardest part.

every time I try to do muscle ups on TRX I start Spinning!!! I can't keep them straight! :/ any suggestions?

14 rounds

13 rds rx'd

6 pull ups
6 ring dips
4 handstand pushups
8 1.5 pood kb swings

7 rounds

On CPO Nate Hardy:

"The President captured the relationship between Mike and Nate," Stephen Hardy said. "They were just two similar guys and they loved each other; they worked out together and trained together."

The two are buried side by side at Arlington National Cemetery

@#20, No disrespect but once you've earned the title Marine it's yours for life! The Corps is the worlds greatest fraternity and The USMC prides itself on the vigorous training Marines endure and unless you've been through it you'll never understand it. Once again, no disrespect intended.

#17 look up the work out Rob orlando did not too long ago that have bench press and lunges. Also there are plenty of bench press workouts if you want to do them, just gotta search.

43/m/176cm/74kg

AMRAP 20 minutes

2 Muscle-ups
4 Handstand Push-ups
11 1.5-Pood Kettlebell swings

14 rounds (last time 14 rounds + 5 reps PR)

Muscle-ups from an L-sit position just above the floor in my apartment, arms fully extended (low ceiling).
Some kipping HSPUs in the last couple of rounds
HSPUs were weak today. I did a couple of reps with my hands elevated on 1 inch plates during my warm-up.

This morning I had tried to buy a 2 pood kettlebell especially for this workout, but couldn't find one in Munich."We don't sell the heavier ones very often" was the sales persons excuse.

10 rounds at 1.5 Pood.

FOB Salerno

Germany, Münster

M 37/5´11/187lbs

16 Rounds + 2MU + 4 HSPU

8 + 1. Jumping mu

8 rounds - all MUs jumping

Seriously, how the heck are some people averaging under one minute per round as Rxd?!

Nate
11 rnds + 1

Notes:
sore left shoulder, at round 7 subbed 12 pushups for the HSPU. HSPU had limited rom

@ bingo, what does "chez" stand for? Referring to "Chez CF we cheer and celebrate the first successful MU a CrossFitter achieves." Thanks!

@#17. If they been doing CF for a long time they are probably very fit. If not, just plain liars :)

Sorry meant #36. Oups lol

F/38/5'/124

"Nate"
11 rounds + 2 muscle ups + 2 handstand push-ups

Muscle ups from an L-sit off the floor
handstand push-ups using two plates and abmat
1.5 pood (24kg)

M/44/5'11"/195

10min AMRAP

2 Muscle-up progressions (start from knees with rings ~60" from the floor)
4 Handstand push-ups (using 1/2" bands and abmat)
8 KBs (1.5 pood)

5 rounds + 2 MUs

@17 jay
Lots and lots of chest. Did u mean "why no pec dec?" . We bench, "Cindy" last week still has my chest sore a bit from 228 pushups. Try doing a deep ring dip- you might not even be able to who knows. We don't isolate muscle groups like bodybuilding we use functional movements. So it's not always so easy to see the muscles involved. Good luck.

9 rounds
Low rings, so did strict MU w/ a band. Some HSPU were partials. 1.5 pood KB is my largest. RIP Nate.

18rds+ mu&hspu

10 Rounds

Subbed Chest to Bar and Deep Dips for MU
Subbed Kettle Bell Press for HSPU

M/45/5'11"/178 - Retired military

Bingo - Where the heck were you with these great posts when I was learning CF on my own (about 9 months ago)?? GREAT to see you spelling it out for the newbies--which I still consider myself at times.

I'll bust the hump today & compare to 110621 when I did 13 rounds + 4 pull-ups/4 dips. I still don't have access to rings for MU. :o(

15 rounds as rxd. 6:30 am.

27 rep pr. 110621 did bar muscle ups... used rings today.

M/36/165
Subbed muscle ups for 6 deadhang pullups and dips and 130 pound push press for HSPU. 1.5 pood KB.
14 rounds + pullups.

RIP Nate Hardy

16 rounds + 2 MU's

PR by those 2 MU's. Ring MU's today; previous PR was with bar MU's.

Memuc: didn't know you were in Munchen -- the Christkindlmarkt am Marienplatz is my all-time favorite.

By far my worst crossfit workout since '07. Dealing with alot of shoulder pain in my right arm so modified to at least get somewhat of a workout:

6 pullups
6 ring dips
40# KB shoulder press
40# 4 KB Swings
Got 7 rounds while staying within my pain threshold

Lorie got 5 rounds
6 jumping pullups
6 assisted box ring dips
15# 4 KB press
25# KB swings

I finished with some 45# OHS work for 3 rounds of 10--hoping it would loosen my shoulder some...wrong

f/32/5'2"/128
9 rounds+1 kbs rx except I banded mu

43/5'11"/205

Lots of subs and scales here...my body is ready for this quite yet.

7 rounds...3 pulls/3 dips for each mu. Heavy shoulder press to sub for HSPU. 12 back extensions to sub for kbell swings (my back is definitely not ready for these...even at a light weight).

How's the saying go? "Stronger than yesterday. Not as strong as I'll be tomorrow."

Just to test, I hung from my rings for about 2 seconds...
Yup, dropped off screaming in agony. Still sore
from the pullups 2 days ago.
Maybe I'll do the WODClub workout and run today...

M/17/6'1"/207#

First time ever doing this wod.

7Rd + 1 MU

28/m/5'11"/185to190
As rx'd
9rds + 1 MU

PR is 11 rds plus
Still blaming weight

I hit 14 rounds as Rx'd and did everything unbroken and very fast paced the whole time. I have no idea how some of you guys are getting 20+ rounds. One of my fav WODs!

7 rds + pullups + dips

6 pullups/dips for 2 MU
70# db swing

Couldn’t do “Nate”; Knee injury Tri-compartmental DJD, swelling is down, some pain.
Waiting on Ortho appointment
UP
1 pull-ups/2 push-ups/3 sit-ups/1 handstand push-up
2 pull-ups/4 push-ups/6 sit-ups/2 handstand push-up
3 pull-ups/6 push-ups/9 sit-ups /3 handstand push-up
4 pull-ups/8 push-ups/12 sit-ups/4 handstand push-up
5 pull-ups/10 push-ups/15 sit-ups/5 handstand push-up
6 pull-ups/12 push-ups/18 sit-ups/6 handstand push-up
DOWN
5 pull-ups/10 push-ups/15 sit-ups/5 handstand push-up
4 pull-ups/8 push-ups/12 sit-ups/4 handstand push-up
3 pull-ups/6 push-ups/9 sit-ups/3 handstand push-up
2 pull-ups/4 push-ups/6 sit-ups/2 handstand push-up
1 pull-ups/2 push-ups/3 sit-ups/ 1 handstand push-up
17:27
M/54/6’/205
Garage Crossfit enthusiast
RIP Chief

12 rounds rx'd.

9 rounds, 2 muscle ups

-Muscle ups were strict
-HSPU's: alternated rounds between conventional HSPU and piked body parallette full ROM reps
-first WOD action for the shiny new two-pood!

15 rounds + 2 MU as Rx'd

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

12 rounds 2 MUs

last time 11 rounds and a miss on the MUs
last time 7rounds 2MU 4HSPU's 5KB
last last time 11rounds and a MU

PR, last,last,last time11 rounds 2 MU 8 HSPUs 2 swings

Really happy today. Goods. HSPUs and swing unbroken.

MUs to singles after round 5 I think. 5 or 6.

That was a blast but hard. I can go faster if I tighten up the transition a bit more.

The swings ended up the easiest part.

subbed 3 TRX muscle ups for 2 muscle ups (still not a good substitute, but best I can think of) and used 75 lb. dumbell for kb.

11 + 4 HSPUs.

subbed 3 TRX muscle ups for 2 muscle ups (still not a good substitute, but best I can think of) and used 75 lb. dumbell for kb.

11 + 4 HSPUs.

"Nate"

2 MU
4 HSPU
8 KB Swings scaled to 1 Pood everything else as Rx'd.

M/50/6'1/180

11 full rounds + 2 muscle ups
as rxd
handstand push ups were my weakest link and definitely could use improvement.
Finally got muscle ups down which have been long overdue.

I only have a 1 pood kb. Would it be acceptable to do 8 one arm kb swings per round, alternating each round or each swing? Thanks for any responses!

I only have a 1 pood kb. Would it be acceptable to do 8 one arm kb swings per round, alternating each round or each swing? Thanks for any responses!

M/24/5'11"/212
Nate as rx'd

22 rounds

Thank you Nate

11 rounds in 19.30, could have gone a little bit faster

as rxd
10+2+4+7
(pr is 13+1)

M/173/5'7?32

Did regular muscle ups for the first 2 rounds than I had to do jumping muscle ups for the last 7. Total 8 rounds plus 3 HSPU.

Ryno, "chez" is French for "at" or "where you are" or "where you live". For example, I live "chez bingo"!

14 rounds
as rx'd
Transitions were a bit slow with 3 people sharing one set of rings. HSPUs once again proved to be my weakest event.

Feel like such a wuss...and to think, I thought I was ion good shape. Only my 3rd CrossFit workout, but made it through it....

8 rounds

subbed 3 pullups + 3 pushups for each Muscleup
Used a 50 pound dumbbell for Kettlebell swings

20 Minutes
4 PullUps
5 Pushups
8 Kettles (40#)
10 Back Extensions
16 Rounds
Good Workout
16 Rounds last time too

14 rounds + 2 MU's and 4 HSPU's

CPO Nate Hardy
11 2/3 rounds for you!
put on my hardest rock-N-roll for you!
RIP Master Chief!

Mini(10min) nate with required weight: 11 rounds exact. M/18/185

Off the subject ....

Watching Dr. OZ with my mom, Jennifer Hudson showing horrible squat form, doing horrible push ups ! Best part of it all mom was calling her out on it ! Lol 51 years old and she has been killing her crossfit workouts ! I've created a monster lol !

SSGT USMC 0321

m/17/185lbs/6'0"
10 rounds
subbed hspu progression with my feet on a 36in box. used 70lbs on a t-stack for kb swings. couldnt go overhead with it so only swung to face level. my favorite wod to date. mu and hspu are my favorite cf movements

38 y/o male 6'3" 245lbs CF start 2/7/11 (with a six month layoff due to surgery. It was this WOD that sent me to the hospital in June.)

Nate

JMU's 3:1
HSPU
KB swings 1.5 pood

9 rounds + 10

M/28/83kg/190cm

9 rounds in 15mins

subbed MU for 4 pull ups + 4 dips,
and did swings @ 20kg

9 rounds, 2 muscle ups

strict MU; alternating conventional and parallette HSPU; new two poor

38 y/o male 6'3" 245lbs CF start 2/7/11 (with a six month layoff due to surgery. It was this WOD that sent me to the hospital in June.)

Nate

JMU's 3:1
HSPU
KB swings 1.5 pood

earlier I said 9 rounds. It was 6 + 10

6 rounds + 3 swings @ (4 pullups + 4 dips; 4 negative HPU; 15lb barbell)

Good thing we represent our HEROs with killer workouts. Proud to do my best for those who gave thier best!

50/M/180
Sub'd

1-7
2 pulls & 2 dips
4 assisted HSPU's
8 35 lbs swings

7-13
4 pulls & 4 dips
4 assisted HSPU's
8 35 lbs swings
Plus
4 pulls & 4 dips

M/36/205/5'6"
5 rds. Mus so friggn hard still. Second wod ever doing them. 20 officially under my belt ever. I still have no confidence I'll get it when I grab those rings. Talk about paying for it when you don't get it. Painpainpain! All for Nate. My pleasure.

16 ROUNDS

11 rounds plus 2 muscle ups
as Rx'd w/ the exception of Handstand push-ups.
*injured hand.
*Subbed 135 push press for Handstand push-ups.

Shoulders are a wreck so subbed running and core work

5 rds of

400 meter run
18 glute ham sit ups
18 back extensions
18 good mornings w/15# bar

about 20 minutes

then worked on KStar mobility wod.

Laura f/49/5'7/145

F/41/5'4"/118
10 rounds even.
-jumping muscle ups
-still working on HSPU, did some full range, a lot of about half depth.

@68 Joseph k
I think that'd be perfectly acceptable. I've done that before. Today for a change I used two 16 kg bells one in each hand with a sumo stance. I've also used a 70 lb Db and swung about chest height holding one end like a sandwich. I think as long as you do the best u can with what u have and try to honor the wod as much as possible you are good to go. Good luck

11 rds. + 2 MU

DOUBLE NO - REP!
Nice pic though.

@90
Thanks Bugdjj! I just wanted to make sure this hero the the respect he deserves.

14 rounds rx'd

First ever crossfit workout here.

I'm an elite cyclist and duathlete, just looking to do some core work in the off-season. Boy this killed me!

I did 11 sets, in 18:30 subbing 4 dips for each MU, and did pushups with my ankles about chin high. Used a 35# kettlebell.

Being a Marine veteran, I was going to stop at 10, but the extra one was for Nate! I fell on my face the last set of pushups. Next time I'm going to tear this WOD up brother!

Bingo, thanks for the primer!

WOW! Did the timed pull up WOD yesterday (off schedule). So arms are a little (understatement) tired. So here's how it went.

20 Min AMRAP
6 ring pull ups
6 ring dips
4 HSPU (with assist bands, thanks Jeff Tucker)
8 KBS 1.5 Pood (all I have)

7 Rounds

Broke some $hit in the process. Not a great day in the garage gym.

11 rounds. No muscle-up equipment so I did dips (didn't see the note about combining w/ pull-ups until just now). I'm a newbie just starting to sort out how this works....

"Nate"

14 rounds as rx'd

I really wan to excel in cross fit. Workout 4.
8 rounds
10 pull up- p90x blue & red ban intertwined
10 push ups
4 handstand push up with chair
8 kettle swings with 30lb weights.

Any great suggestions on getting equipment like
bar, kettle ball, pull up bar
I have already found some great deals but yours may be better :)

My chest and my arm :(

2 chest to bar pullups
2 dips
4 assisted HSPU (heels on a bar)
10 60lb kettlebell swings

Finished 2.5 rounds in 6 minutes before tweaking my back

22/f/115/5'6"

Subbed: 6pullups and 6dips w35lbs off (gravitron)
4 hspu w feet on Smith machine rack in piked postion
8 35 lb dumbbells swings

11rounds, 6pullups and 2 dips

On a side note some a-hole stole my 35lb dumbbell on the 19th minute of the workout so I had to run and grab a 30 for the last round =/

42/m/185
sub 6 pullups/6 dips for MU's

11 rounds + 6 pullups new pr!
(old pr was 10 + 6 pulls/6 dips + 2 hspu)

I just realized I spent so much time making sure my technique was right based on the equipment I had and only did 8 minutes instead of 20. This explains why I only got 8 rounds compare to 18/20. :( So I don't feel cheated I will do the P90X 15min abs.

M 51 6'2" 195
9 rounds but lots of subs:
3pu/3dips per MU
couldn't do full ROM on hspus
had to use 65lb powerblock instead of kettlebell
Good sweat

7 rounds +5 KBSs. HSPU was below parallel using 45lb bumpers and blue band for assist. 2.25 pood KB. Worked on MUp stabilization.

My rings were too close to a wall and I cut my knee open in my 6th round... Pretty upset about that.

12 rounds even!

16 rds. Rxd! 27/175#/m
Kb swings all American high and tight!
Is everyone doing rx swinging American or does it matter.

11 + 3

previous was 10 + 1

14 rounds Rx'd (PR)

First time with rings, blew away my old score of 8 rounds + 1. Good progress!

13 rounds + 2 MU's + 4 HSPU

Jessica - 12 rounds + 2 MU's + 4 HSPU (1 pood)

Compare to:
101230 - 14 rounds + 2 MU's + 4 HSPU + 3 KB Swings
091027 - 11 rounds + 2 MU's
090708 - 12 rounds
081001 - 7 rounds in 10 min. (55# KB)

10 rounds + 2MU, 1HSPU.
Had to sub 12 x 45#kb swings as it is all I have in garage. More tech on MU's needed....1 at a time.

M/23/6'4''/237

10 Rounds + 3 PU

Scaled down to Pack

For Time:
6 Pull Ups
6 Dips
4 HSPU (Did an easier version with my feet on a plyobox and my body piked)
8 KB Swings 22KG - Ill def go heavier next time

Half way thru my workout someone jumped on our gyms only dip station, so I improvised and did dips on a bench:(

Sub'd 5 PUs and 5 dips for 2 MUs; Sub'd 50# db for 2 pood kb.

9 rds + 2 MUs

8 rnds

10:00 Min
3 Rounds
3 Pull-Ups/3 Dips sub for Muscle-Ups
55# DB sub for KB

5rds.
Sub 70# dumbell for kettlebell.
Sub 3 PU and dips for 1 MU.
Handstand PU killed the time. Need major work.

AMRAP
2 mu's/subbed 6 bar pullups and 6 bench dips

4HSPU/subbed hspu but legs against bar in rack

8 70#kb swing/subbed with 30# kb only cause thats the biggest one i have, lol.

20mins rx

completed 10rds + 6 bar pull ups + 6 bench dips

m/35/234#

5 Rounds
Sub 3 PU & Dips for 1 MU
Sub 25# DB Shoulder Press for Handstand PU (shoulder injury)
Sub 45# Plate for Kettlebell

*6 Rounds

8 rounds + 1 muscle-up.

9 rds + 2 mu as rx'd

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 1 HSPU per round
KB swing 16kg x 5-5-5 24kg x 5-5 32kg x 3-3

8 rounds + 2 MU + 4 HSPU
First two rounds HSPU as rx'd, rest feet on rack assist 8 reps per round.
Foam roll after
Compared to 101230: 1 round as rx'd, 8 with feet on rack HSPU 8 reps per round

As rx'd 13 rounds.

m/39/6/190ish
Muscle-up professions with red bands
11 rounds even (PR)

f/30/501140ish
Muscle-up progressions. No bands.. but body pull-ups and on the third pull into a muscle up
1.5 pood
11 Rounds (PR)

13 rds Plus 4 reps

M.37.174

Straight bar MU

8rnds + 2MU + 1 HSPU

Awful. No problems with MU or KB swing but shoulders were fried from heavy press and pushups last few sessions.

M/49/175#

6PU/6Dip
4 Modified HSPU (feet on tall sawhorse)
8 kb swings with 25lb barbell (all I've got)
KB swings felt easy, need more weight I think, rest of it was hard.

9 +6PU

Sub muscle ups with pullups/dips

11 rds + 6 pullups

11 rounds

9 rounds + 2 mu's
had to kip on the last few hspu's
used a 70 lb. DB for KBS
all else as rx'd

10 rounds

9 rds modified
6 pullups/6 pushups
6 50# db press
8 50# kb swings

4 months out of a bankart repair on my shoulder and glad to be cleared to start working out hard again.

15 rds + 2 MU's
after rd 10 had to use a 24" box for my hspu the pressure was becoming to much for my shoulder
other then that rx'd

10 rounds + 3 HSPUs
MUs were from jap sit pos
HSPUs were h2focus pad

m38/5'8/168

as rx'd 12 rounds + muscle ups

m38/5'8/168

as rx'd 12 rounds + muscle ups

Nate as rx'd:

10 rounds even.
Unhappy with feeling out of shape, happy with pr (up from 9 rounds, mu and 1 hspu).

12 rds
sub 6 pu/6 dips for mu
asst hspu
1.5 pood (using db)

I subbed assisted bar muscle ups using the narrowest pull-up band under "me bum".

10 rounds plus 2 muscle up subs.

Michelle used the rings and worked on muscle up progressions, HSPU progressions and 1 pood k'bell swings - she was great! 11 rounds plus --- (I can't remember).

Thank you CPO Nate Hardy for your sacrifice.

m/39/74"/205# CF start-date 2/10/11

Ran 2 miles first.. Big mistake

20 min amrap:
4 CTB pullups
4 dips
4 HSPU negatives w/ kipping attempt from the bottom
8 db swings w/ 70#

6 rounds + 2 dips

1. Salvadar 7 Rds.
2. Purewall 7 Rds.
3. Garcia 6 Rds.
Silva 6 Rds.
Arroyo 6 Rds.
Olide 6 Rds.
Alvarado 6 Rds.
Lopez 6 Rds.
Pernetti 6 Rds.
4. Rivera 5 Rds.
5. Fontana 5 Rds. 45 lbs.
Jasso 5 Rds.
Anothony 5 Rds.

Great jobs Bulldogs!

20 min pushups 5 situps 15 air squats 20
6 rounds

Gunnar: 13+1
Jen: 13+1
Chris: 6+13 (jumping mus)
Matt+ 7+13 (1.5pood, jumping mus)

2 Turkish 1 pood, 4 situps, 8 kettlebell 2 pood)
Shaun: 10 rounds

Doug
M/18/6'/188

8 rounds + mu + 3 hspu,
as Rx'ed

Kevin
M/52/5'11"/172

7 rounds + mu + hspu
(feet on smith machine for hspu)

13 rounds....newbie here...training for Ironman Wisconsin and was looking to add strength and core work to my training program...its looks like I definitely found it...this has been the sorest I have been in a long time...thank you cross fit for finding me and kicking my a$$!!!!

8/8 dips pullups for muscle ups
hspu feet over bar limited rom
50lb db heavist I have

11 rounds plus dips/ pullups

M/35/5'4"/145lbs
As RX'd
15 rounds plus 4 hspu

3 rounds

As Rx'ed:

16 rds + 2 muscle ups + 2 Handstand Pushups

Ugh

M/40/190

10 rounds

Scaled the muscle ups to 2 dead hang pullups and 2 ring dips, toes over smith machine bar and 55lb dumbell for swings.

Subbed 3 pullups, 3 dips per MU:

9 rounds

15 rnds

18 rounds + 5 reps as Rx´d

18 rounds + 5 reps as Rx´d

@ work. 15rnds 1 mu. hspu - hands on 35# kraiburg bumpers with ab mat in the middle

17 rounds +7 Rx'd

* HSPU's went fast... most were kipping.

9 Rounds

Subbed 6 pull ups and 6 dips
50# dumbbells press
50# dumbbell swing

15 rounds+2MU+4HSPU+1KB Swing

13 rounds 2MU 4 HSPU rxd

Last time I did this, it was heavily modified because I was new to crossfit.

This time, subbed 6 pullups and 6 dips for MUs, a 50lb KB, and did the HSPUs as rx'd. Those were DEFINITELY my weakness

7 rounds + 6 pullups + 6 dips

15 rounds even with 1.5 pood. Need to purchase a heavier kettlebell.

Felt fantastic through the whole thing. Nutrition is helping these WOD's a lot.

Felt about 8 to 9.

22/m/5'11"/173

M/34/5'7"/195

2x red band mu's
4x hspu (abmat btwn plates, switch to 4"block after rd 4.
8x 2 pood kb

10rds +2x mu, 2x hspu

10 rds, as rx'd but 1.5 pood KB, not timed at WS gym (outdoor/indoor) at 8am.
8/18/10:
12 rds, 1.5 pood KB otherwise as rx'd, 19:45
PM, garage gym, first WOD post-flu
last time:
10 rds in 17:20, 65lb dumbbell
HSPUs need the most work

sub 6 pull ups and 6 dips for muscle ups (not enough clearance on pullup bar)
used 30 kg for kb swings

12 rounds

subbed 6 pullups 6 dips for muscle ups (not enough clearance on bar)
used 30 kg db for kb swings

12 rounds

M/36/6'3"/195

"Nate"
6 rounds.
subs/scaling:
MU done as strict rowing MU (started butt on the floor with heels on 8" platform, heels taken off platform after pullup/transition).
2-pood = 72.2#, used 70# DB for 2-pood KB...

After a few rounds, tried kipping HSPU for the first time... Really liked the movement, will have to try more often.

RIP CPO Nate Hardy.

F/41/5'6"/145

MU progressions
HSPU to AbMat for first 13 min, then subbed 20sec handstand holds for the 4 HSPU
1 pood KB

12 rounds + 2 "MU's"

M/37/134 lbs/ 5'-6"
As Rx: 14 rounds (PR)
I might have gone a few seconds over but not positive... I was working out in the basketball area where the rings are, and the clock was the next room over... I went over there at 12, 13 & 14 rounds, so I wasted a little time each time.. no big deal.
I was really sore from my PR on Mary two nights ago... a lot of same movements in the two WODs
Mary: Nate:
5 HDPUs 2 MU
10 Pistols 4 HSPUs
15 pullups 8 KB swings w/ 2 pood

The big difference between the 2 is the KB swings and that is usually the hardest part of the WOD as it's the heaviest and most reps in Nate.
Good WOD.. I'm happy as I was so sore and did well to push through it.

12 sets + 6 pull ups.

8 rnds plus 1 dip

12 rounds. Subbed 6 pullups and 3 ring dips for MU's and used 55lb DB for KB, just too sore for 2pd KB swings. At st. 3

M/36/5'8"/180

14 rds rx'd

@comment #71 Dancer....22 rounds???? Video please!

15 rounds + 2 MU (PR). Used 1.5 pood KB as it was all I had. No clue how people are putting 20 rounds together, would love to see a video posted of a 20 round 'nate'

M/34/5'9"/150

Rx'd. HSPUs good at first, then degraded in the last few sets.

12 rounds + 2 MUs

16 rounds + 7 kbs

subbed 12 x 22 kg dumbbell swings for 8 x 2 pd kbs

done in my awesome apartment balcony home gym.

Russ: 20 rds rxd

As Rx'd.
10 rounds + 2 MU + 4 HSPU
Previous PR = 13 rounds + 1 MU

C-
14 + 2 HSPU
HSPU on 10# plates to top of head
MU's no false grip
53# KBS

52.5 lb kbs
rx'd otherwise
10 rounds + 2mu + 1hspu.

m/34/6'1/190.

2012-01-17: 12@20:06.
2011-06-21: 13+2+2(19:34). Rx'd.
2010-12-30: 12+2(19:52). Abmat
2010-08-18: 10+2(19:36). Abmat
2009-10-27: 9+6/6+4.(3d's/pus)
2009-08-26: 8+6/6+1.(6d's/pus)
2009-07-08: 8 (45#,3dips/pus)

11 or 12...i think. first WO with CK

3-1 PU/DIP
smith machine x6
55lb db

12 rounds subbing pull ups and elevated pu

7 rds + 6 pull ups (6 pu/ringdips, 4 hspu, 8 1.5pd kbs) vs
8 rds: 6 pull ups, ring dips/rd, 4 hspu, 8 1.5 pd kb 6/21/11
11 rds: 3 ring dips/bar pull ups per mu, 1.5 pd kb 3/19/08
8 rds: 6 pull ups & ring dips per round, 1.5 pd kb in 19:55 2/12/08.

1k run wu 4:40. ice on birdbath!

11 rds

7 rounds (scaled)

CFWU x 3 std

Mod'/scaled
5 pullups, 4 ring dips
4 HSPUs, all too shallow
8 KB swings #45

8 rds, 5 PUs, 4 Ringdips, 8 KBs

6 rounds + 1 Muscle-up rx

8 rounds + 2 m/u, 1 hspu

5 rd's...6 rd's total...subbed M ups with 6 ring pull ups to chest and ring dips

01/19/2012

4/4 sub for MU's
55lbd db press
70lb db for swings

7rds + 4/4 8 rds in 20:50

7th week of CF 6' 237
did 3 pull ups and 3 dips for each muscle up
each round
3pullups 3 dips
3pullups 3 dips
4hspu
8 2pood KBS
I did 9 rounds plus 3 dips

Scaled.
MU (jumping): x2
HSPU: x4
KB: 1 pood x8
20 minutes, 13 rounds + 2 JMU.

10 Rounds + 2 Muscle Ups with 70# Dumbbell for Swings

14+7kbs

7 rd + 1 MU
HSPU is my biggest goat; substituted a 30 sec handstand hold for the HSPUs

51/m/190

Subbed HSPU w/135 pp. On the mend w/toe. 8 rds.

8 rounds - 18:37 had to stop bc of shoulder

7 rounds

Max rounds in twenty minutes of:
6 Pull-ups
8 Dips
1 power clean
4 Standing Shoulder Press
7 2-Pood Dumbbell swings

11 Rounds

Needed a lot of subs for this one, so maybe not the best WOD to benchmark, but still feel like I got good exercise. SSP was 155 lbs for first 4 sets, 135 for the next two and then 135 lbs with a small leg push for the last 5. Only did 7 swings per round because of the clean, which was much more strenuous.

M/27/5'11''/195

14 rounds + 4 hspu

13 rounds as rxd

11 rounds plus 4 handstand pushups

Subbed 5 pullups/5 dips for muscle ups, and did 1.5 pood instead of 2 pood

11 rounds 22.02.12
MU jumping to top bar of smith m/c.
24k db swing (getting over back strain)

9 rounds + 2 MU 15.06.11
MU jumping to top bar of smith m/c.
HSPU last 2 rounds each - 2 strict + 2 assisted
30k db swings

8 rounds + 4 PU 18.01.11
4 ring PU + 4 ring dips
4 strict HSPU until 6th round then 1 strict + 3 assisted
30k db swings

8 rounds + 6 pull ups 18.08.10
6 pull ups + 6 dips
4 modified HSPU (head about 2" from ground/HS held for 10 seconds for last two of rnd 8)
8 db swings 55lb (25kg)

11 rounds 22.02.12
MU jumping to top bar of smith m/c.
24k db swing (getting over back strain)

CFWUx1
10 rds + 2 MU, 3 HSPU
20 lb db tied in handle of 1.5 pood KB

Mitch: 5 rds of 2 PUs/4 Pushups, 25 lb db

As RX
13 rds + 2/1/0

"Nate" 12+1 Rx 48/F