CrossFit | 200813


Workout of the Day


Complete as many rounds as possible in 10 minutes of:

5 strict muscle-ups
15 GHD sit-ups

Post rounds completed to comments.

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The Heart, Part 4
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Comments on 200813


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Kury Akin
December 24th, 2020 at 1:06 pm
Commented on: 200813

6R in 10:05. 3 strict MU (from knees) and 9 GHD on a jimmied box/heavy bag combo.

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Cy Azizi
October 6th, 2020 at 12:58 pm
Commented on: 200813

4 rounds. Jumping.

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MaKenan Sciandra
September 13th, 2020 at 2:54 pm
Commented on: 200813

5 strip pu

5 dip bar dips

15 reg sit ups

8 rounds

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Jeff Chalfant
September 5th, 2020 at 8:26 pm
Commented on: 200813

4 rounds plus 4 strict muscleups. Rxd

5th day in a row without rest. Came into this pretty sore all over but abs were pretty fresh. First 5 strict ring muscleups unbroken then singles from then on. Ghd sit-ups slow but unbroken.


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Giuseppe Petrillo
August 28th, 2020 at 2:48 pm
Commented on: 200813

4+13 - sit ups

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Richard Foster
August 27th, 2020 at 12:09 am
Commented on: 200813


5 each strict pullup/ring dip

15 abmat situp


3 rnds + 5 pull up/3 ring dip/13 SU

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Ralph Keeley
August 19th, 2020 at 4:26 am
Commented on: 200813


3+18 Rx

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Morgan Greene
August 18th, 2020 at 8:36 pm
Commented on: 200813

subbef abmat SU and strict MU always seem to devolve slowly to not so strict: 6rds + 1 MU in 7th

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Trina Ang
August 18th, 2020 at 4:14 pm
Commented on: 200813



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Erica McLean
August 18th, 2020 at 3:04 pm
Commented on: 200813

Subbed to strict pullups, dips and 45 sec hollow

5 rds +25 sec hollow

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Mike Scott
August 18th, 2020 at 5:28 am
Commented on: 200813

Got through 2 rds exactly in 10 mins. w/ kipping MU (all singles w/ false grip; counted misses - 1 in rd 1 & 2 in rd 3) and GHDs on box (felt good on these today). Took another 14:27 to get through 4 rds for a total time of 24:27.

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Brett Eckles
August 16th, 2020 at 8:21 pm
Commented on: 200813

2 rounds Rx then for the last round, I did 5 strict pull ups and 5 strict ring dips then 10 minutes was up


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Cor Oz
August 16th, 2020 at 11:40 am
Commented on: 200813

3 rounds + 2 m/u

singles on m/u - toes touching ground

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Claire Fiddian-Green
August 15th, 2020 at 2:17 pm
Commented on: 200813

Modified to:

4 rounds:

400m run, 10 cal Assault Bike, 15 strict push ups, 12 strict horizontal ring rows with 2-second pause at top. 24:44.

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Myles Lance
August 14th, 2020 at 2:27 pm
Commented on: 200813

4 reps

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Daniel Robinson
August 14th, 2020 at 12:42 pm
Commented on: 200813

10 min AMRAP:

5 pull-ups

10 ring dips

15 AbMAT sit-ups (20-lb. med ball)

4 rds + 28

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Steven Newton
August 14th, 2020 at 1:58 am
Commented on: 200813

5rds+2 of 5 ring MU & 15 T2B

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David Smith
August 14th, 2020 at 1:47 am
Commented on: 200813

Well, this isn’t today’s workout in the least, but I did a mashup of yesterday and Tuesday’s workouts.

7 rounds for time

10 alternating DB snatch @ 50lbs

2 front squats at 205lb

I forgot to actually time myself. It was pretty smooth sailing until round 6. Last 2 squats on round 7 were rough. Good workout for me.

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Jeffrey Howard
August 14th, 2020 at 1:21 am
Commented on: 200813


CrossFit AFK

4+1 - Sc (3 strict ring muscle-ups instead of 5)

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Charlie Pokorny
August 14th, 2020 at 12:47 am
Commented on: 200813

4 rounds + 3 strict MU Rx


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Michael Bishop
August 14th, 2020 at 12:22 am
Commented on: 200813

Scaled the MUs to unbroken sets of mostly not strict MUs (didn't read it properly)

Six rounds: 5 5 4 3 3 3

Total 23 MUs

GHDs rxd

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Shaun Stapleton
August 14th, 2020 at 12:10 am
Commented on: 200813

Kipping Ring MU’s

Straight leg Abmat sit ups


not my best

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Troy Bruun
August 13th, 2020 at 11:44 pm
Commented on: 200813

10 min AMRAP: 6 rds

5 Strict MU> Seated on floor

15 GHD Sit-ups

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Tyler Hass
August 13th, 2020 at 11:03 pm
Commented on: Is Your Blood Sugar Undermining Your Workouts?

This brings to mind what I've read recently about some endurance athletes "training low", meaning their glycogen stores are depleted before training, on their long-volume days. This enables them to burn more fat and build up mitochondria and avoid the pitfalls mentioned in this NYT article about training in the hyperglycemic state.

This article on Chris Froome talks about his fueling strategy, which is adapted to the type of training he's doing. He's low-carb most days, but carbs up on high-intensity days and on race day. Given the unknown, semi-random nature of CrossFit, it might not be possible to fuel ahead as he does. Or at least not with the same degree of precision. Another good article with more specifics on his macros is here.

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Nathan Goisnard
August 13th, 2020 at 10:24 pm
Commented on: 200813


5 strict pull ups

5 strict dips (rings)

5 s p u

5 s d

80 flutter kicks

five rounds


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Jose Gonzalez
August 13th, 2020 at 9:50 pm
Commented on: 200813

Band assisted pull-ups

Abmat sit-ups (2 rounds + 8 reps)

V-ups (7 reps + 1 round + 13 reps)

Overall: 5 rounds + 18

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Steve Day
August 13th, 2020 at 9:48 pm
Commented on: 200813

Scaled to jumping muscle ups

5 rounds + 5

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Christian Simpson
August 13th, 2020 at 8:57 pm
Commented on: 200813

Sc to heavy band 1 knot MU/nonweighted sit up

5 rounds even

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Matt von L
August 13th, 2020 at 8:43 pm
Commented on: 200813


assisted muscle-ups from floor

decline sit-ups


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Shane Azizi
August 13th, 2020 at 7:41 pm
Commented on: 200813

4 rounds + 2 strict muscle ups. Rx

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Karina Findlay
August 13th, 2020 at 6:27 pm
Commented on: 200813

Wednesday’s WOD first

Then 2 ring pull ups/ 3 scap pull ups

15 GHD sit ups to parallel

7 rds + 5

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Coastie Nick
August 13th, 2020 at 6:25 pm
Commented on: 200813

Subbed Bar MU’s

6 rds + 2 reps

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Karina Findlay
August 13th, 2020 at 6:24 pm
Commented on: 200813

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Jim Rix
August 13th, 2020 at 6:07 pm
Commented on: 200813

Since the GHD and rack/bar are in the garage up front and the rings in the shed out back, I modified to:

12 min AMRAP if

7 strict pull-ups

8 strict ring dips

15 GHD sit-ups

5 rounds+7 pull-ups

Starting to add CF Football’s old strength programming since I’ve retired and have more time on my hands

3x5 back squats, 165#

3x5 bench press, 135#

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Alex Pham
August 13th, 2020 at 5:45 pm
Commented on: 200813

4 rds + 1

Floor assisted (seated) ring muscle ups

25# weighted straight leg sit-ups

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Chris Meldrum
August 13th, 2020 at 5:45 pm
Commented on: 200813

As rx’d, 3 rounds + 13 GHDs.

Did these as strict as I could.  No kip swing, no kip on the dip, but my knees definitely bent on a several reps to help me get through the transition.  GHDs unbroken.  Warmed up with some power cleans, working up to triples at 205.


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Jeffrey Yan
August 14th, 2020 at 7:51 pm

Hi Chris

Not sure if you remember me--I contacted you on the message boards about 4 and half years ago for advice on doing all the hero WODs. Today is the anniversary of the day I finished the first 167 heroes (the other 32 hadn't come out yet) in about just as many days. Thanks for your inspiration!

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Greg Fairbanks
August 13th, 2020 at 5:09 pm
Commented on: 200813

Sub band assist pullups x3 and dips (no assist) x3 for MU

25 abmat situps

2 rds + 2 MU subs

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Amedeo Alessio Cerea
August 13th, 2020 at 3:13 pm
Commented on: 200813

RX 3r+10 GHD sit-ups

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Charles Meyers
August 13th, 2020 at 2:05 pm
Commented on: 200813

5 banded

15 GHD sit-ups


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Joe Conradi
August 13th, 2020 at 1:41 pm
Commented on: 200813


2 pull-ups and 2 dips per 1 muscle up

incline sit-ups

6 rounds + 10 dips + 3 pull-ups

(first 5 unbroken)

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Michael Arko
August 13th, 2020 at 1:39 pm
Commented on: 200813

Subbed as

8 strict pull-ups

7 strict ring dips

15 GHD sit-ups

(30 reps per round)

4 rounds + 17 reps

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Nicole Deaver
August 13th, 2020 at 1:32 pm
Commented on: 200813

AMRAP 10mins

5 dips

5 pull-ups

15 weighted sit-ups (10#)

6 Rds + 12 (5 dips+ 5 pull-ups +2 sit-ups)

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Randy Crooker
August 13th, 2020 at 1:20 pm
Commented on: 200813


5 band assist strict bar muscle ups

15 35lb dumbbell weighted sit-ups

6 rounds

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Tripp Starling
August 13th, 2020 at 1:08 pm
Commented on: 200813

Scaled with the intent of being able to keep moving and maximize work in time to:

2 strict ring muscle ups

15 straight leg abmat sit-ups

8 rounds + 2 muscle ups


5 toe assisted pull ups (32" box)

15 straight leg abmat sit-ups

6 + 2

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Steven Thunander
August 13th, 2020 at 12:58 pm
Commented on: 200813

Globo/Home scale: If you can't do strict muscle ups and you have rings sub 5 strict ring dips, 5 muscle up transitions and 5 strict deep pullups. For GHD's sub 2/1 abmat situps or 1/1 weighted situps.

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Marcel Ferreira Martins
August 13th, 2020 at 12:51 pm
Commented on: 200813


5 strict pull up

10 strict dip

15 banded sit up

3rounds + 6 banded sit up

Teve alguns strict pull up que foram no rep porque meu queixo não passou a barra, mas contei como rep.

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Viktor Wachtler
August 13th, 2020 at 10:51 am
Commented on: 200813


15 weighted sit-ups with a 16kg kettlebell

4 rounds+2muscle-ups


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Stacey Thompkins
August 13th, 2020 at 9:40 am
Commented on: 200813



4 rds even

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Reza Dehghanzadehsuraki
August 13th, 2020 at 6:11 am
Commented on: 200813


Coaching notes:

At first glance, this WOD is released for first time.

Modality: This high intensity exercise is a single modality that includes 2 elements of high skill gymnastic movements.

Purpose: The training purpose is to improving the muscular endurance. This WOD is fire the shoulder and core muscles, like the WOD of yesterday. Shoulder muscles are challenged in the first movement as a main role. Furthermore, the core muscles and hip power improve by performing GHD sit-ups.

The reason for choosing reps: The reps of movements are low and they are selected so that athletes do them unbroken, at least for 4 first rounds. Otherwise, the trainers are advised to scale them.

Scoring (round numbers): Athletes must do at least 10 rounds of this cycle. Advanced athletes can do at least 12 rounds.

Running a class: Trainers have 45 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Scale method: If the athletes do not have a GHD machine, they can perform 20 reps of abmat sit-up.

Physiology (GPP): Muscular endurance plays the major role in this WOD. Furthermore, cardiorespiratory endurance, strength and mobility are challenged. 

Physiology (energy pathway): The aerobic system is the dominant energy pathway.


Muscle up: Latissimus dorsi, Pectoralis major (sternum head), Biceps, Triceps.

GHD sit up: Rectus abdominis, Iliacus Psoas, Rectus femoris.


Running a 60 min class:

Whiteboard: ≈ 3 min

General warm-up: ≈ 8 min

Specific warm-up for MU ≈ 7 min

Specific warm-up for GHD sit up ≈ 5 min

WOD: = 15 min

Cool-down: ≈ 10 min

Additional time: It remains ≈ 12 minutes that can be divided in specific warm-up or cool-down.

You can see other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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Kyungtaek Kang
August 13th, 2020 at 3:20 am
Commented on: 200813

🇰🇷 M/46/93kg


☆ Strict ☞ Kipping "barely 2R"

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QiHui Xing
August 13th, 2020 at 2:48 am
Commented on: 200813
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Chris Sinagoga
August 13th, 2020 at 1:27 am
Commented on: 200813

Champions Club Scaling Notes


This is a weird combo to go for 10 minutes, so I'm wondering if the goal on this one is not necessarily for intensity, but instead to keep the volume low. If that's the case, it's important to remember that these workouts are part of a whole, not an isolated thing. What I mean by that is there will be days where you should come out of a workout feeling like there's more in the tank or you didn't get a "good one" out of it. Having those will help you recharge for a workout that really needs your full output.


Strict muscle-up - clearing an obstacle, pulling, pushing, lots of range of motion, open-chain (rings instead of bar)

GHD sit-up - Pulling from the hips, riding midline, change of orientation


The muscle-ups would be expected to be unbroken for most of the workout, and GHD sit-ups should as well. Because of the nature of both movements - the speed of them and the transition time it takes to get into them - intensity might not be as high as usual 10-minute workouts.


As is, scale the muscle-ups for unbroken-ness and GHD sit-ups ROM, and extend it out to like 20 minutes.


AMRAP in 20 minutes of:

10 strict pull-ups

10 strict dips

20 GHD sit-ups


Switch kipping muscle-ups for strict ones, and burpees for GHD sit-ups.

Practice GHD sit-ups in the warmup


Did 10 minutes of 3 barely kipping muscle-ups w/strict dips and 12 GHD sit-ups. I didn't count rounds, as I was distracted watching the worst game of Pig ever with Aaron, Javier, and Owen. Javier won all 3.


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