CFWUx1
270 I think (4 rounds -30)
Last 30 squats after buzzer.

For time 14 min 49 sec. RX

230 Rx'd

That was hard; really tried to stay tight on pulls ups and push ups to avoid garbage reps. 

I did it on November 16th, finished in 18:50 as rx´d. I expected it to become hard in the last round of pull ups.But it was the push ups that took me an eternity. Still great workout. M/44/75kg

16:56

Since last year I've been a month and a half behind, and school keeps throwing salt in my game so I've managed to become two months behind. I'd rather do all the WODs then be current. Not sure how I'll ever resolve this. Whatever/damnit.

Anyway:

M/5'11/170#
281 reps

My pull up game is a bit weak, but has been quickly improving given the mainsite WODs from the past two months. 
I wonder if someone at HQ has a chip on their shoulder- perhaps a band of non-Crossfitters gave them a bunch of shit for doing so many kipping pull ups and now we're paying for it! Ha.

Took heed of the pushup video today and am beginning to focus on touching thighs and lower chest to the ground with each one. You go along most of your life thinking a push up is a push up; not so. Game changer! 

took me about 28 minutes to complete. 56 push ups completed at time limit.

rx 19:26

RX 240 reps
Got 30 of the last 40 pull ups. 

18:40 Rx’d

45/80 push-ups Rx

41/80 pushups complete rx’d 
Broke the 20 pull-ups as 5-5-4-3-2-1, and all singles on 40. Broke the 40 pushups into 5’s and 3’s, mostly singles on the final 41 reps. 

Did 38 of the 40 pull-up rounds

Made it to #7 of 20 strict pullups

19 min

As rx’d, 18:54.

Strategy - 5 pull-ups at a time, push-ups in sets of 8 every 20 seconds, and as unbroken as possible on the squats.  Was hoping to race through the first few rounds to leave enough time for the 40-80-120.  Strict pulls went well today — did all supinated grip, no elbow soreness — and was able to keep to sets of 5 until near the end of the round of 40.  That last set of squats was rough!

45m/5'10"/180

16:27 rx

19:17

Finished 14:13:17. This was my first WOD. My biggest difficulty with this was the 40 pull ups towards the end. 

6/80 push-ups, blue band pull ups

296 reps

Had 34 pushups and 120 squats left

Got into last round push ups 39 of 80

5 TRX pull-ups
10 snake push ups 
15 air squats
10
20
30
20
40
60
40
36 timed out 

Good relaxation. Really stretch those muscles out! 

222 reps (through 12 reps of PU in rd of 40); used black band under knee for PU (purple band would've been better)

M50/5’5”/155

87 squats ind round of 120..
Finished in 21:14

As rx got to 61 push ups in final round, completed in 23:45

16:06
Rxd

At 20 min I was to 15 out of 40 pull-ups. 

18:01 Rx

18:50 

32 / M / 5'9" / 140lbs

5-10-15
10-20-30
18

Total: 108

M47/170
At 20 min time cap completed
55 push-ups of last rnd.
Pull-ups rnd of 20 & 40 - jumping pull-ups, 4" knee bend

240 reps 

got to 41 reps in 80 rep push-up set

230 total reps RX

20/40 strict pull-ups in final round

260

M/59/6’2”/230

Scaled
3 - 6 - 9
6 - 12 - 18
12 - 24 - 36
24 - 48 - 72
18:40

19:45 Rx

Time = 19:20

Finished at 20:01. 119 squats until time cap.
RX

RX 305 reps at 20:00, finished at 20:07

Got up to 15/80 push ups 
L tight pull ups after first 8 strict pull ups 

387 reps (57 squats into the last round)

Assisted Pull Ups
TRX Push Ups
Air Squats 
313 Reps

19:10 Rx

270 reps Rxd

Got to 90 squats of last round at 20m cap. 

Completed in 17:30
Did kipping pull ups

5’8” / 162 lb / 20 / M

Rx’d 15:53

Completed 2019-02-14
210 reps

Rx 135 Squat 

20 minute time limit.  4 complete rounds, 335 reps, scaled down to toenail pull ups and rack push ups, squats rx'd.  44/M/230lbs

19:18 Rx + 15

19:42 rx

19:40 RX, pull-ups were a killer!

Complete in 21 minutes 

19:57 Rx

M/31/5’9/177

Got to 34 pull ups (rxd) 

This one hurt !!! I got to do 32 of the last 120 squats ..... got a good pump like if I was lifting big weights 

294 Rx 

Completed all 450 plus 38 reps into next round. 

Rx'd 488 (8 pull-ups into the 10 Pull-ups) 

57 / 167

as rx'd

got 85 squats in the last round in the time-cap (completed all 120 squats in 21:18)

19:13rx all reps. Push ups got real hard
Make, 5,10” 160lbs 

M/56/6’2”/178
Rx’d - strict form

Time cap 20 min at 310 reps (60 push ups into last round)  

Avg. of 3.87 sec/ rep. Down to singles on last 25 pull ups and last 10 push ups. 

26:08 to complete all 450 reps. Avg. 3.48 sec/rep

276 reps Cap
Everything RX until last set of Pull-ups... scaled to pull-up using barbell with toes for assistance. 

Finished 20-40-60 rd
Jumping pullups, Paralette pushups, squats

17:42

Rx
18'41

Rx last set squats got to 40 times out 

Rx last set squats got to 40 times out 

RX 39/80 of the last set push ups. Total 289 reps in 20' Cap.

Rx 230 reps at cap

M/62

Rx - 19:45

21min to finish.  40 squats shy at the 20min mark.  Dang it!

Rx at 17min 57sec

Made it through 34 of the final 40 pull ups. Form was terrible and threw in a few chin ups. My set of 20 was pretty clean though.

Time capped, 245 reps, and happy

312 reps / Rx'd 

Rx 17:37

I did it twice in 20 min

18:05 
Can I ask why do people post their statistics like 
Male 29 5’10” 188lbs? 

217rx

20:36RX

19:54 but kipping pull-ups 

426 reps in 20 min RX

Got thru 25 of 40 rep pull-ups with green band
All other pull-ups with blue band

DNF under time cap, 24:34RX tho

48 M 6’0 188. RX finished at 73 squats remaining. 403 total reps.

Try to complete in 20 minutes:
5 strict pull-ups
10 push-ups (10)
15 squats (15)
10 strict pull-ups
20 push-ups (20)
30 squats (30)
20 strict pull-ups
40 push-ups (40)
60 squats (60)
40 strict pull-ups
80 push-ups (80)
120 squats (120)

No pull-ups, gym under renovation at hotel 

Rxd 337 reps
(7 squats into last set)

All pushups, hands off deck.

Round 1
Large orange band.  Next time, red & small orange.

Round 2
Grey band.  Stay.

Round 3
Black band.  Stay.
Pushups on knees.

Round 4
21 pullups with Black band.

Set 4, at 38 pull ups 

246 Rx time capped

246 Rx time capped

20 minutes
3rd set + 40 pull-ups 70 push-ups 

16:18 RX. Pull-ups we’re down to singles and doubles that last set. 

16:18 RX. Pull-ups we’re down to singles and doubles that last set. 

31min 33 sec.. this is a killer..:) totally digging these workouts!!!😁

18min 45 sec

19:32 ex

D
283 reps 
Black band first 2 rounds
Purple band the rest
Knee push ups
Time on 33/80 push ups

223 reps (CAP)

I can feel my pullups getting better. first 2 rounds strict then had to break into jumping pull ups last round.

17:21 RXD...

M
42
95 kg 
183 cm
Rx
Done in 18:45

5-10-15 10-20-30 20-26 in 20 mins
strict pushups squats and used barbell physio seated strict pullup modification (I need to be doing strict cause I suck at jt)

273 RX

250 reps as rx. Barely finished the last round of pullups @20 minutes.

 380 reps, 50/120 squats 
Pull ups were hard, but push ups were kryptonite 

19:40 Rx

M-42-69’-170#

Rx 318 reps in 20:00

Capped at 27/120 squats. The pushups really got me today. 

30 strict pull ups on last round 

M\42/5'4"/145lbs
Finished with 2 minutes to spare

31 push ups on last round. used green and black band for strict pull ups

33:23 Rx
Got to 60 pushups at 20min

16:50 Rx’d 

17:40 Rx 

290 reps Rx

17:30 ex m/23/195

18:48 Rx with CrossFit Gymnastics Virtuosity.  

Rx CAP 20 finished on 66 push-ups got a total of 316 reps

I timed out, hit 20mins and i had just finished 23 pullups, so I didn't get to the last set of pushups or squats. 

19:37 Banded face pulls on the last 40

15:00

17:43 Rx

Made it through the 80 push-ups right at the 20:00. Decided to finish the 120 squats, 25:36 total time. Ball buster. 

RX 302 REPS

331 RX 

18 minutes 50 seconds Rx, too much squats for me 😭

410 reps, 50 squats from complete Rx

342 rx’d 

362 Reps Rx 

M/44/6'2"/185#

Rx'd 
Time capped at 342 reps

Rx - 30 squats from completion. Needed another minute to finish

Fini en rx 20' í  37 squat ! Et 22'33 pour faire la totalití© ! Pris trop de pause ...
W OD vraiment cool !

19:47 Rx

I didn't think I'd complete it on that last round! Spent lots of time it seemed staring at the bar. Only could do 3-4 pull-ups at a time & 10 push-ups at the most. But all my squats were unbroken so that helped me. 

331 reps at 20:00 time cap, finished it off at 23:30 RX F/29/145# 

425 reps in 20 min. Machine assisted pullups.

Cap 242

Time cap: 50 squats short

19:10 rx

Time cap at 320 Rx

20'22 RX

Capped at 410 reps Rx (80/120 squats)

14:53 broke up last set into 10reps at a time. 

Male. 19/ 175 lbs/ 5’11
14:32 RX

Male. 19/ 175 lbs/ 5’11
14:32 RX

Male. 19/ 175 lbs/ 5’11
14:32 RX

Completed in 19:56, in a squat race to the finish.  80%ish of the push-ups in the elbows-in mode.

M/36/215lbs/6.3ft
14min 45sec rxd

437 CAP
Got to 107 squats

Gave myself 21 minutes. Finished through 70 of the 80 push ups in 4th round. 

Male. 40. 5'11". 218lbs
Rx-239 reps. Hit 20minute time cap with 29 pull-ups. 

17:09

Volume was Rx, kipped pullups in the last 2 rounds.
All squats unbroken, might regret that tomorrow.

411 RX

Hit time cap on 81 squats. 

Finished in 22:59.
Did small band assisted pull-ups for last 15
Felt pretty good

strict pull ups on rings
else as rx
CAP at 20 min
48 push ups in rnd of 80
298 total reps
m/48/175

Finished in 19:45 + 5 pull-ups 
455 reps 
Rx

20min time cap: RX : completed 34 pushups at the round of 80..How awesome !! Could not have ignored these strict movements!! 

20 min cap completed through 40 strict push-ups in the 80 push-up round. Completed entire workout 29:06. Rx strict push-ups and squats (arms crossed). Pull ups: strict pull-ups, pull-up attempts and band assisted. Last round did 40 Kipping pull-ups.

20 min cap. 430 reps total. Was at 100 on squats.   Timer stopped at 20 min. So technically 430. But went on and finished the last 20 reps

22:14 to complete 
20 min cap was at 68 squats in.

295 reps.

16 minutes 4 seconds Rx the squats were nasty!

Rx CAP 20 finished on 93 air squats got a total of 423 reps wow what a sneaker

I have a feeling we're getting a preview of what at least one of the Open workouts will look like...
ugh.

I might be exposing my ignorance here, but what the heck...

I spent the first 54 years of my life doing push-ups with little regard for arm position.  I lowered to the ground, the arms/elbows went wherever they went.  Elbows typically went out, more or less perpendicular to my body.  Sometimes I did narrow, medium, or wide hand positions on the ground. Of late there's been an emphasis on hands generally close, elbows tight to the body.  Have I been blissfully ignorant for a long time, or is this new?  And how is the elbow in position the right way, mechanically, to do push-ups?  Thanks all!  Fire away!

This workout is identical in the volume of pull-ups, push-ups, and air squats as the workout from Saturday, 190202. However, I think that the arrangement, and 20-minute time goal, will make these reps a bit more challenging. Though challenging, this will still be very achievable for higher-level athletes. 
Here are some thoughts on scaling:
Strict Pull-ups and Push-ups– I consider the volume of both of these movements to be high. Most of my athletes will need to scale the volume or modify the movements to maintain consistency and range of motion, while preserving the STRICT aspect of the movements. I will attempt to change the scaling variation from what was used on 190202. On 190202, I coached my experienced athletes, for whom the volume as prescribed was too challenging, to perform the prescribed movements but with reduced volume. Today, for these same athletes, I will consider keeping the reps as prescribed and utilizing band assistance for both of these movements. On 190202, I coached my athletes who could not perform these movements adequately, to use a toe-nail assisted pull-up or a ring row for the strict pull-up and incline push-ups for the push-up. Today, for these same athletes, I might suggest the banded lat pulldown, as demonstrated on the CrossFittraining instagram page, as the pull-up scale. The push-up scale could be to perform the reps from the knees today. Big takeaway here is: DON’T use the same scaling options all the time. 
For all athletes, I will have to assess when reducing volume will be beneficial, based on their individual experience and current capacity. 

Air Squats- I consider the volume of reps to be manageable when arranged in this fashion and I will have most of my athletes perform them as prescribed. For new or de-conditioned athletes, I will reduce volume of each set, as needed, and focus on excellent mechanics being maintained.

🤮🤢😭

Globo scale-as is. Strict  HRPU (hand release) for pushups, prisoner squats or cross chest with arms for air squats.

Champions Club Scaling Notes

STIMULUS:
Muscular fatigue is the name of the game here. I like this one coming off yesterday’s burner; I know intensity will not be nearly as high and I get to work on some “strength” more conditioning than a regular max effort day. Having to break up sets and reps is okay. Go back to the strict muscle-up/squat/row workout for notes on what exactly constitutes “strict.”
If you finish in under 20 minutes then maybe start back from the bottom of the ladder with a feeling of guilt and dishonor knowing that I hate you. Or just call it good for the day. 

GROUP:
“So Chris… you just running out of Ideas?” — Mr. Z. I had quite a laugh at this, and coincidentally, it was during last week’s workout that had pull-ups, push-ups, and squats in it. So I’m sure there will be more comments like this coming. I would definitely rather do something more varied for the group, but sometimes it’s better to do what we need than what we want. Plus in like 2006 and 2007 it seemed like Cindy came up once every other month or less. So they’ll live!
The rep scheme, for me, will be the most difficult. I might just retest 20 minute one from a little bit ago to help with confusion. Though if I write it on the board it shouldn’t be too bad.
Pull-up bar space for this one might be a little tricky because of the number of reps, so having stations might help. I’d also band up/ring up here instead of going Ricky Reps.

WARMUP:
Jump rope — always!
L-sit — because Coach says
Handstand — prep for midline stability while overhead
Squat — obviously
[insert thing you suck at here]

KEY MATCHUP: Mrs. Pip, Mama V, and Mrs. Carey  vs. “wait… how many reps am I supposed to do this round?”

SCALING THIS WELL WILL CAUSE ME TO: Get through the first three rounds around 10 minutes or so, then have a good radio station lined up for the rest of the workout.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Arms will be dead, but not the intensity that makes me nervous.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Nothing like a ton of strict pull-ups and push-ups to remind you how weak your arms are.