CrossFit | 210118
Monday

210118

Workout of the Day

115

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans

♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball

Post rounds completed to comments.


Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans

♀ 6-lb. ball
♂ 10-lb. ball

Chicken With Sun-Dried Tomato & Olives

sun-dried tomatoes
Watch

Comments on 210118

116 Comments

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Jason Hoskins
March 26th, 2021 at 12:33 pm
Commented on: 210118


(edited)
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Jason Hoskins
March 26th, 2021 at 12:30 pm
Commented on: 210118

M/44/5’9”/196

12 Rounds + 13 Reps

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Clint Michael
March 11th, 2021 at 12:59 am
Commented on: 210118

11 rounds plus 18 reps

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Reilly Costello
February 22nd, 2021 at 11:17 pm
Commented on: 210118

M/31/6'/195#


9rds + 4 pullups and 8 pushups


subbed 40# DB hang snatch for medball cleans

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Leonardo Silva
February 18th, 2021 at 11:11 pm
Commented on: 210118

7R + 2r

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Paul Kitsawad
February 9th, 2021 at 4:37 am
Commented on: 210118

16 rounds 17 reps RX'd

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Jeff Chalfant
February 8th, 2021 at 11:30 pm
Commented on: 210118

13 plus 5 rxd. thought I would get more. 4 rounds at the 5 minute mark....

Unbroken pull/push. Overhand grip. Pushups got hard the last 4 rounds or so. Dropped most of the MB cleans (which are always squat-cleans) to stay at a pace my heart and lungs could handle. Felt pretty smoked at the halfway mark though (cardio).


178/41/69”

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Morgan Greene
February 2nd, 2021 at 2:00 pm
Commented on: 210118

14 rds + 4 PU

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Nate Gordon
February 1st, 2021 at 6:36 pm
Commented on: 210118

12+8 reps

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Ralph Keeley
January 28th, 2021 at 1:19 am
Commented on: 210118

M/35/6'/175#


13+15 Rx

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Sin Man Chong
January 26th, 2021 at 6:02 am
Commented on: 210118

Rx 8R+14

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Michael Witous
January 26th, 2021 at 1:32 am
Commented on: 210118

9 Int +2 pullups

12lb ball

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Michael Collins
January 26th, 2021 at 12:33 am
Commented on: 210118

9 rx

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Michael Collins
January 26th, 2021 at 12:33 am
Commented on: 210118

9 rx

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Hank McKibban
January 25th, 2021 at 7:40 pm
Commented on: 210118

16 rds+10 rx

(20# kb)

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Patrik Hermansson
January 25th, 2021 at 6:24 am
Commented on: 210118

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups

8 push-ups with feet on a box @40cm

12 med-ball cleans @ 10 kg


Rounds completed: 8

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Christian Simpson
January 24th, 2021 at 11:06 pm
Commented on: 210118

Rx...12+ 4/-/-

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Jeffrey Howard
January 23rd, 2021 at 11:14 pm
Commented on: 210118

M/25/5'8"/155lb

CrossFit AFK


13+23 - Rx

(13+22, actually did 11 cleans on round 12)

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Giuseppe Petrillo
January 23rd, 2021 at 11:55 am
Commented on: 210118

12r+12 rx’d

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Cor Oz
January 21st, 2021 at 5:13 pm
Commented on: 210118

Rx Goal:

13R+12


Actual:

Rx’d

14R+15

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James Hollyday
January 21st, 2021 at 1:30 pm
Commented on: 210118

M/31/190/6’0

15 reps rX

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Nicholas Parsons
January 21st, 2021 at 12:14 pm
Commented on: 210118

7 + 16

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Anton Gross
January 21st, 2021 at 2:28 am
Commented on: 210118

M/ 46/ 135 lbs/ 5’-6”

As Rx

I completed 16 rounds plus 4 pull ups.

for me it was all about managing and pushing through the Med ball squat cleans. The pull ups and push ups were quick to bang out. I did a LONG workout of body weight reps intense midline workout two nights ago. 1000 rep plus 4 minutes of plank in about 54 minutes.

this was much harder than I thought it would be.

At first I was thinking 20 rounds was feasible but I will have to get a lot fitter to be able to do that.

I felt it in my legs and lungs. Solid workout. Next time I’ll be going for 17 rounds plus.

great workout.

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Michael Witous
January 20th, 2021 at 11:30 pm
Commented on: 210118

New to this board. Is there a way to capture your workout reps/weight?

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Allan Smith
January 20th, 2021 at 9:50 pm
Commented on: 210118

12 rounds. With 25 lb plate cleans



Cardio was weakness. PU and PUPS unbroken

(edited)
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Sergey Golubev
January 20th, 2021 at 3:10 pm
Commented on: 210118

RX: 15 Rounds

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Sandeep Gadde
January 20th, 2021 at 1:06 pm
Commented on: 210118

11+4; feet on 20 inch box

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Karina Findlay
January 20th, 2021 at 12:05 pm
Commented on: 210118

15 AMRAP

4 pull-ups with red band

8 push ups with feet on stacked plates 16 in.

cleans with 14# WB

7 rds + 4

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Wladiston Paiva
January 20th, 2021 at 9:15 am
Commented on: 210118

13rounds


everything RX but knee push ups. Although supraspinatos is getting better, I’m still far from doing a push-up and hang from the bar is still painful.


Mirella Miranda

10 rounds


2 kipping + 2 strict pull-ups

8 knee push-ups

12 med-ball cleans

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Denise Thomas
January 20th, 2021 at 2:59 am
Commented on: 210118

41/f/128

11 + 3 reps (RX)

Those push-ups!! Ole droopy midline Thomas.

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Sam K
January 19th, 2021 at 11:23 pm
Commented on: 210118

12 rounds + 12 Rx

M/30s/220

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Fabian Delaflor
January 19th, 2021 at 10:02 pm
Commented on: 210118

AMRAP of 20’

4 strict pullups

8 push ups with feet on 24” bench

12 med ball cleans #25

9 R

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Manchild Manchild
January 19th, 2021 at 6:10 pm
Commented on: 210118

push-ups on dip machine with feet on bench, and subbed bench step-ups for clean


10 rounds

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Cecil Ludema
January 19th, 2021 at 4:25 pm
Commented on: 210118

Rx 15 + 17

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Erik Dresner
January 19th, 2021 at 3:54 pm
Commented on: 210118

15+12 Rx


Pull ups UB through 12 rounds, then 3-1/3-1/3-1/2-1-1


all push ups and cleans UB


never expected the push ups to be the easy part!

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Pablo Vega
January 19th, 2021 at 3:25 pm
Commented on: 210118

10 rounds + 4 pull ups

AsRx

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Jon Wilson
January 19th, 2021 at 2:58 pm
Commented on: 210118

Rxd

9+4 push ups

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Jade Teasdale
January 19th, 2021 at 2:09 pm
Commented on: 210118

12 rounds + 12 reps

no med ball so I subbed 12 Russian Kettlebell Swings w/ 50# KB

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William Laerte
January 19th, 2021 at 9:59 am
Commented on: 210118

7 +1

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Iain Cox
January 19th, 2021 at 7:59 am
Commented on: 210118

18/01/22: 15 rounds RX

substituted D ball cleans for 20kg squat cleans as in garage gym with no D ball

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Matt Jones
January 19th, 2021 at 3:31 am
Commented on: 210118

16 rx (+) (had a Doberman pup on my back for a bunch of the push-ups :)

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Erica McLean
January 19th, 2021 at 3:12 am
Commented on: 210118

Wow this was tough for me today. 8 rounds 2 pullups. Strict and feet on treadmill (so maybe 6 inches)

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James Gentile
January 19th, 2021 at 2:41 am
Commented on: 210118

Taped two 5lb plates to a 10lb med ball. It didn't not work... The cleans were more power than squat, unsure if that was wrong because I was able to do about a round per minute which seemed too fast looking through the comments.


19 R + 4 pullups, 8 push-ups, and 1 clean.

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Erik Dresner
January 19th, 2021 at 3:57 am

Med ball cleans are full squat. But look at it this way: you got a ton more pull ups and push ups out of it!

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James Gentile
January 19th, 2021 at 11:41 am

Thanks Eric that makes sense and would have added some time to each round. Will need to practice the motion more. Weird gripping a ball with plates on the sides, felt like I had Princess Leia's head.


The silver lining you pointed out certainly had its, uh, advantages!

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Parker Grant
January 19th, 2021 at 1:57 am
Commented on: 210118

9 rounds + 12 reps in 20 min

Scaled to blue band assisted pull ups, knee pushups and 20 lb med ball for the cleans (it was all I had).

F/23

(edited)
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Nathan Goisnard
January 19th, 2021 at 1:39 am
Commented on: 210118

RX many rounds with loads of sweet.

Cleans with squats was the limiter for me... + they broke my counting.


Thanks

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Dan Griffith
January 19th, 2021 at 1:09 am
Commented on: 210118

Male/53/6'2"/180# Rx'd

14 rds +15 reps...needed another 20 seconds to finish those cleans



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Chris Gugino
January 19th, 2021 at 12:44 am
Commented on: 210118

17 RX

Small basement makes for quick transitions!

love this Cindy-type variarion

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Chris Broomes
January 19th, 2021 at 12:30 am
Commented on: 210118

My first time ever doing this work out.

I did it RX

13 rounds 16 reps

Having to stop to wipe sweat from my eyes slowed me down more than anything else - lol!!

(edited)
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Mike Munsee
January 19th, 2021 at 12:19 am
Commented on: 210118

M 50/190/6’

16+7 rxd.

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Alyssa Wendt
January 19th, 2021 at 12:16 am
Commented on: 210118


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Alyssa Wendt
January 19th, 2021 at 12:15 am
Commented on: 210118

10 min Warmup

(rowing, stretch and glute activation)


15 min AMRAP

4 banded pull-ups

8 push-ups

12 med ball cleans @14lbs

(Finished 4rds+15reps)


8rds

30sec sprint

60sec rest


-left groin is pinched so saved energy for the speed workout

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Travis Schwartz
January 19th, 2021 at 12:04 am
Commented on: 210118

Intermediate option.


4 rounds RX

3 rounds just Kipping

3 more rounds jumping pull ups


10 rds total + 17 reps

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Lincoln Kerger
January 18th, 2021 at 11:44 pm
Commented on: 210118

14rds + 12reps with feet on bench (no box). All else Rx'd.

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Krys Kaminski
January 18th, 2021 at 11:25 pm
Commented on: 210118

First CrossFit workout in probably 3 months.... trying to get back into it.


Rx: 13 rounds + 4 pulls ups

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Troy Bruun
January 18th, 2021 at 11:24 pm
Commented on: 210118

13rds + 11reps Rx


Really wanted to get 15rds

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Derek Scott
January 18th, 2021 at 11:09 pm
Commented on: 210118

RX: 16 rounds plus 4 pull ups and 8 decline push ups

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Danny Bostwick
January 18th, 2021 at 10:25 pm
Commented on: 210118

Hadn't hit a main site workout in a while and this one fit the bill for how I was feeling today. Decided against the med ball cleans because I squatted yesterday. I did 20 Mins or 4 Strict PU, 8 Def. Pushups (18" - Didn't do a 24" box because I had to use a bench because I cut my foot and wanted to the padding - long story), 12 KBS 70#. 10 Full rounds at the buzzer.

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Antonio Alves
January 18th, 2021 at 10:22 pm
Commented on: 210118

Complete as many rounds as possible in 20 minutes of:


4 inverted rows

8 push-ups with feet on a box | 50 cm box

12 DB squat cleans | 2x 7,5 kg DB (tried to mimic the movement pattern of med-ball cleans)


SCORE: 8 rounds


After 6 rounds unbroken, had to take short breaks during cleans... they were surprisingly difficult. Underestimated this one. Well done 👍

Did two more rounds for good measure and called it a day.


(edited)
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Steve Day
January 18th, 2021 at 10:14 pm
Commented on: 210118

17 plus 3

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Glenn Guy
January 18th, 2021 at 10:04 pm
Commented on: 210118

20 minute AMRAP of:

- 4 strict pull-ups

- 8 push-ups with feet on a box

- 12 med-ball cleans (24#)


Result: 10 rounds + 3 reps

M/44/5'6"/132#

265 cals; 167 avg/180 max heart rate

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Hamilton Kipp
January 18th, 2021 at 9:30 pm
Commented on: 210118

M/48/175

11+4 Rx

everything unbroken, but slow.

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Shaun Stapleton
January 18th, 2021 at 9:30 pm
Commented on: 210118

Rx 14+17


36/195/5’9/M

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Charlie Pokorny
January 18th, 2021 at 9:22 pm
Commented on: 210118

16 rounds + 15 reps Rx'd

m/52/5'11"/200#

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Kevin Flowers
January 18th, 2021 at 9:12 pm
Commented on: 210118

M/55/6’0”/181


Rx (wearing a mask): 15 rds + 4 strict pullups + 8 box pushups (372 reps total)

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Chris Meldrum
January 18th, 2021 at 9:06 pm
Commented on: 210118

As rx’d, 16 rounds + 3 pull-ups.


Went hard but not crazy.  Tried to just keep moving.  Unbroken everything but sometimes I was lazy and dropped the ball or took a quick breather in med ball cleans.

 

47m/5'10"/190

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Coastie Nick
January 18th, 2021 at 9:02 pm
Commented on: 210118

Rx’d 19 rds

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Charlie Pokorny
January 18th, 2021 at 9:24 pm

Wow - very nice!

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Nicole Deaver
January 18th, 2021 at 8:59 pm
Commented on: 210118

14 Rds + 6 Reps


Rx, 25# DIY Med ball

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Richard Mcgrath
January 18th, 2021 at 8:41 pm
Commented on: 210118

12 rounds, 22lb ball.

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Stacey Thompkins
January 18th, 2021 at 8:37 pm
Commented on: 210118

M/46/6'2"/185#


Rx'd

14 rds + 4

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Derek Jones
January 18th, 2021 at 8:21 pm
Commented on: 210118

Spent a few mins getting the movement down on the cleans with dumbbells then rolled into the workout. Did push-ups with feet up on bench, pull-ups were assisted with band (black) and weight was 16 # on cleans. Approx 6 rounds in 13-14 mins. Will go again Wednesday

(edited)
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Greg Fairbanks
January 18th, 2021 at 8:13 pm
Commented on: 210118

20 min

8 inverted rows (high parallettes)

8 pushups, feet on 2nd garage stair)

12 med ball cleans, 20#


7 rds + 4 med ball cleans


Almost got 8 rds. Those cleans sucked way more than I naively thought. Was not expecting that suffering.

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Martin Irwin
January 18th, 2021 at 7:49 pm
Commented on: 210118

9 rounds 7 reps Rx

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Derek Jones
January 18th, 2021 at 7:41 pm
Commented on: 210118

Approx 17-18 mins. Spent a couple mins figuring out the motion with dumbbells and then rolled into it. I’ll go conservative and say 6 rounds. Plan to do this one again Wednesday

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Mike Andridge
January 18th, 2021 at 7:35 pm
Commented on: 210118

rx

11 rnds plus 2 pull ups

m/50/175

(edited)
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Joe Conradi
January 18th, 2021 at 6:45 pm
Commented on: 210118

subbed 2x10#DBs for med ball (else RX):

16 rounds + 4 reps


...those cleans...

(edited)
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Az Native
January 18th, 2021 at 6:37 pm
Commented on: 210118

11+4+8+4. Total 280 reps. At home, so used 25lb plate cleans.

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Michael Kauker
January 18th, 2021 at 6:24 pm
Commented on: 210118

8 + 12

Used a 18 lb med ball because that’s the only one I have. Did the pull-ups and push-ups rx

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Brett Eckles
January 18th, 2021 at 6:21 pm
Commented on: 210118

14 rounds + 12 reps Rx


all strict pull ups unbroken


M/28/6’1”/200lbs

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Addie Eckles
January 18th, 2021 at 6:20 pm
Commented on: 210118

8 + 3


Banded pull ups, 2 regular push ups + 6 knee push ups, 12 med ball cleans 10lb


F/26/5’7”/160lbs

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Grant Curtiss
January 18th, 2021 at 6:17 pm
Commented on: 210118

10 rounds + 15 (w/ 20# DB)


Week 3 after contracting COVID-19, still feel it in my lungs. Stay safe everyone.


M/33/185/6’0”

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matthew rhodes
January 18th, 2021 at 6:16 pm
Commented on: 210118

35/M/6’4”/265


12 Rounds


*Pull ups - controlled leg to 90 degrees after round 4; push-ups- unbroken 20” bench; cleans - unbroken all squat cleans


1:08/1:27/1:42/1:52/1:48/1:43/

1:40/1:53/1:45/1:54/1:38/1:29

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Meagan Burns
January 18th, 2021 at 5:38 pm
Commented on: 210118

10+10

strict pullups

regular push-ups

medball cleans with 20 (all I have in my garage)

😵

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Matthew Letarte
January 18th, 2021 at 5:19 pm
Commented on: 210118

13 rounds + 2,

Subbed 12 x 12kg KB squat cleans since no med ball, 6 each arm

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Mike K
January 18th, 2021 at 5:16 pm
Commented on: 210118

15 rounds

4 strict pull-ups

8 push-ups with feet on couch

12 med-ball cleans (approx. 8lb ball)

16th round did 4 strict pull-ups

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Jon Friedland
January 18th, 2021 at 5:07 pm
Commented on: 210118

11 + 2 with kipping PUs.


Nick - about 15 rounds scaled!!!


JonNYC

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Myles Lance
January 18th, 2021 at 5:03 pm
Commented on: 210118

13 rounds + 10 reps

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Hugh Babineau
January 18th, 2021 at 4:27 pm
Commented on: 210118

7 rounds plus 4 plus 6

Rx

M 53/68”/157 lbs

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Daniel Robinson
January 18th, 2021 at 4:06 pm
Commented on: 210118

11 Rounds - RX

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Joshua Willing
January 18th, 2021 at 3:44 pm
Commented on: 210118

12 + 12 RX


Med ball cleans became challenging. Good practice snapping under the weight.

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Michael Arko
January 18th, 2021 at 3:28 pm
Commented on: 210118

Rx 13 rounds + 4&8 + 2 cleans = 326 total reps

Bag of 20lbs of weight plates = med ball

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Christopher Cortese
January 18th, 2021 at 3:27 pm
Commented on: Course Photos | Jan. 11-17, 2021

💪💪💪

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Jonathan Elmore
January 18th, 2021 at 3:04 pm
Commented on: 210118

M/41/180/5’9”


12 rounds Rx

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Charles Meyers
January 18th, 2021 at 2:30 pm
Commented on: 210118

Intermediate option 6+16

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David Williams
January 18th, 2021 at 2:21 pm
Commented on: 210118

M/37/175lb/5’7”


10 + 17reps as rxed

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Jeremie Bourgeois
January 18th, 2021 at 2:17 pm
Commented on: 210118

9R + 19

38/m/195

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Kirk Byrd
January 18th, 2021 at 2:15 pm
Commented on: 210118

RX - 15 rounds + 12 reps, med-ball cleans were tougher than expected

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John Clarke
January 18th, 2021 at 2:12 pm
Commented on: 210118

17 + 4

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Darin Smith
January 18th, 2021 at 2:04 pm
Commented on: 210118

12 rounds even.

I did med-ball squat cleans.

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Alex Pettingell
January 18th, 2021 at 1:58 pm
Commented on: 210118

Rx: 16 rounds + 2 pull-ups

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Randy Crooker
January 18th, 2021 at 1:49 pm
Commented on: 210118

Subbed 20lb backpack cleans.

All else Rx

14 rounds + 2 reps

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Kendra Lee
January 18th, 2021 at 1:25 pm
Commented on: 210118

14 rounds, not too shabby for a hotel workout!

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Brad Mc
January 18th, 2021 at 12:52 pm
Commented on: 210118

M/42/ 1.7m / 75kg


17 rounds with 15kg med ball (30lbs - no 20).


The incentive to keep going when you've already seen the board and know that if you push you can get one more round in is amazing. I can't attest to all of those pull ups being completely strict.

Definitely a new favourite to throw into my arsenal. Thank you,

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Stefan Schuricht
January 18th, 2021 at 12:19 pm
Commented on: 210118

14+18

rx

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Cliff Kohut
January 18th, 2021 at 11:36 am
Commented on: 210118

15 rounds even

30# medball cleans (no 20#)

ring pull-ups

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Lindsey Boyle
January 18th, 2021 at 11:24 am
Commented on: 210118

9 rds + 12 reps


Rx

39/F/135

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Menno Stofkooper
January 18th, 2021 at 10:48 am
Commented on: 210118

9 rounds! I am a beginner but did 20 minutes, but with a lighter medicine ball

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Lee Howe
January 18th, 2021 at 8:56 am
Commented on: 210118

16 Rx, who needs bodybuilding 💪🏼

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Eugenio Gonzalez
January 18th, 2021 at 8:11 am
Commented on: 210118

14+21 (14lb ball, rest Rx) Pull ups were horrible, haven't worked on them for a long time and I had to pay the price

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Timothee Dufrasne
January 18th, 2021 at 7:54 am
Commented on: 210118

9R+4


Ring rows

Push ups

Medball Clean 20lbs.

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QiHui Xing
January 18th, 2021 at 7:14 am
Commented on: 210118

RX:13R+12.(Unbroken)

https://youtu.be/7_PtmzL2BrY

(edited)
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Chris Sinagoga
January 18th, 2021 at 1:39 am
Commented on: 210118

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Strict pull-up - overhead pulling with as limited moving parts as possible

Box push-up - pushing at midrange with a little more load than usual, also an emphasis on global flexion

Med ball clean - jumping with an odd object, emphasis on range of motion


MAIN DECISION

Do I have the strength/stamina in the midline to keep integrity on push-ups and pull-ups


TECHNIQUE SCALE

AMRAP in 20 minutes of:

8 kipping pull-ups

16 med ball cleans

*get a good dose of box push-ups or regular push-ups in the warmup


CONSISTENCY SCALE

5 rounds of:

2:00 strict pull-up practice

2:00 box push-up practice

2:00 med ball clean practice


INTENSITY SCALE

AMRAP in 20 minutes of:

4 strict pull-ups

8 clapping push-ups (or just hands leaving the ground)

12 squat jumps


INJURY SCALE

The gist of this workout is a variation of Cindy that emphasizes more strength on the first two movements and more skill on the last one. So pick three movements you can do, working towards the sustainable rep limit of strength ones and a good dose of skilled ones. In the end, stamina would be a factor more than endurance.


MY STUFF

Went for 20 minutes trying some different variations: rope pull-ups, ring pull-ups, clapping push-ups, hands-off push-ups, squat jumps, and med ball cleans with ol' floppy. Went more for quality than speed.


GENERAL FEAR LEVEL: 5

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Mike Andridge
January 18th, 2021 at 4:50 am

Chris, I teach in Plymouth

(edited)
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Chris Sinagoga
January 19th, 2021 at 2:08 am

Drop me a line man! We're in Madison Heights.

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