CrossFit | 210205
Friday

210205

Workout of the Day

75

Open Workout 15.3

Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-unders

Post rounds completed to comments.
Compare to 150313.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.


Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders

Foundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps

Equipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks

Master the Kipping Muscle-Up

kipping mu

Once we have mastered controlled strict muscle-ups and efficient swings on the rig, we can combine those two skills to perform the elusive kipping muscle-up.

Read More

Comments on 210205

75 Comments

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Clint Michael
April 2nd, 2021 at 10:13 pm
Commented on: 210205

2 rounds plus 80 reps

equipment free option

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Manchild Manchild
March 17th, 2021 at 6:00 pm
Commented on: 210205

subbed:


14 pull-ups

14 dips

25 thrusters, 20# dbs

25 TJs


2 1/4 rounds + 3 dips

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Morgan Greene
February 28th, 2021 at 6:57 pm
Commented on: 210205

2rds+2reps

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Jeff Chalfant
February 26th, 2021 at 11:01 pm
Commented on: 210205

2 rounds rx’d. 314 reps


I was gassed after doing the first set of 7 muscleups unbroken and 12 wall ball shots.

I broke each set of wallballs into 5 mini sets.

Round 2 muscleups broken 4/3. Double unders were atrocious today. Maybe because I was redlined from the wallballs.

Just not feeling great today. Would’ve gotten a few muscleups in round 3 if I could’ve consistently strung together more than 20 double unders but I was getting 1’s and 3’s and 6’s and some 10-15 rep sets. Maybe one over 20 reps. Glad to have finished 2 rounds.


178/41/69”

(edited)
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Nathan Michael King
February 26th, 2021 at 3:37 pm
Commented on: 210205

2 Rounds + 2 Reps Rx

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Brad Mc
February 25th, 2021 at 1:11 pm
Commented on: 210205

M 75kg / 1.7m / 42 yo


1 round and a bit. I only have a 15kg med ball, so that slowed things down somewhat. Finished the second round of wall balls, and hit the 14 minutes.

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Gary Underwood
February 20th, 2021 at 11:21 pm
Commented on: 210205

61/5'9"/228

Scaled as prescribed except banded pull ups


2+137

451 reps

Fitness 325

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Ralph Keeley
February 18th, 2021 at 12:59 am
Commented on: 210205

M/35/6’/178#


2+13 Rx

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Hank McKibban
February 14th, 2021 at 6:12 pm
Commented on: 210205

2rds+2 (bar MUs & 75x wb w/10# ball)

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Shawn Hakimi
February 12th, 2021 at 2:31 pm
Commented on: 210205

Equipment Free Option Rx'd


Did singles for the dips


3 Rounds

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Jeffrey Howard
February 12th, 2021 at 12:53 am
Commented on: 210205

M/25/5'8"/155lb

CrossFit AFK


2+3 - Rx (muscle-ups strict from almost seated and legs straight in front)

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Cor Oz
February 11th, 2021 at 4:29 pm
Commented on: 210205

Hey CrossFit HQ, you have “post time to comments”. I’m sure you meant “post reps/rounds to comments”. Thanks for everything!

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Cor Oz
February 11th, 2021 at 4:27 pm
Commented on: 210205

Rx’d goal:

2 rounds + 61 reps


Actual:

As rx

2 rounds + 3 reps

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Harris Ward
February 10th, 2021 at 8:36 pm
Commented on: 210205

Equipment free 5 rounds exactly

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Nate Gordon
February 8th, 2021 at 9:54 pm
Commented on: 210205

258 reps

MU on bar

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Brian W
February 8th, 2021 at 8:09 pm
Commented on: 210205

Scaled version

2 full rounds and through 50 single unders of round 3.

14 lbs ball

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Matthew Letarte
February 8th, 2021 at 12:19 am
Commented on: 210205

Forgot to post

7 strict pullups

50 x Barbell thrusters 45#

100 single unders

2 rounds + 57

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Dan Morris
February 7th, 2021 at 8:16 pm
Commented on: 210205


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Dan Morris
February 7th, 2021 at 8:16 pm
Commented on: 210205

Scaled - used 20lb medicine ball tho:


2 + 7 PUs + 20 jumps


6’0 / 195 / 42

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Christian Simpson
February 7th, 2021 at 8:08 pm
Commented on: 210205

Sc to 7 PU/7 dips, wall ball Rx, 200 SU...

2 + 7/7/-

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Jason D. Martin
February 7th, 2021 at 4:58 pm
Commented on: 210205

M/45/185 2 rounds + 70 reps (384) RX

(edited)
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James Gentile
February 7th, 2021 at 12:16 pm
Commented on: 210205

Scaled. Only have a 10lb ball, threw to 12'.


3 rounds + 7 pullups + 44 wall balls.


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Myles Lance
February 6th, 2021 at 9:42 pm
Commented on: 210205

1 round + 118 reps

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Aaron Brumit
February 6th, 2021 at 7:10 pm
Commented on: 210205

14 minute AMRAP


7 MU - subbed 7 strict pull-ups + 7 dips (counted as 7 total reps)

50 wall-ball shots - 20lb ball 9 ft target

100 double-unders


341 reps (2 rounds + 7 MU + 20 WB)


37/m/145lb/5’8”

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Shaun Stapleton
February 6th, 2021 at 7:04 pm
Commented on: 210205

Rx


1 round + 7 MU + 50 WB (30lbs to 9ft) + 4 DU


36/195/5’9/M

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Az Native
February 6th, 2021 at 5:00 pm
Commented on: 210205

2+7+21. Did 7/7 c2b pull-up/ring dip for MU.

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Jesse Montagnino
February 6th, 2021 at 5:20 am
Commented on: 210205

3 rds plus 18. Scaled version.

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Park Hyunwook
February 6th, 2021 at 3:44 am
Commented on: 210205

M/49/88

Mu -->Band mu

441reps

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Jonith Irving
February 6th, 2021 at 2:39 am
Commented on: 210205

M/36/5'9"/188


AMRAP 14 mins

7 strict pull-ups

50 WBS 15#

75 double unders

2 rounds + 7 + 9 = 280 reps

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Chin-Sheng Chou
February 6th, 2021 at 1:35 am
Commented on: 210205

RX, 343reps

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Coastie Nick
February 6th, 2021 at 12:16 am
Commented on: 210205

Subbed Bar MUs, 20# ball: 2 rds + 4 reps


150313: Ring MUs, 14# ball: 1 rd + 27 reps

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Grant Curtiss
February 6th, 2021 at 12:05 am
Commented on: 210205

2 rnds +11


Chest to bar

20lb wall ball

DU

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matthew rhodes
February 5th, 2021 at 11:53 pm
Commented on: 210205

35/M/6’4”/259


*subbed C2B + barbell @ chest height dip for 1 muscle up


*subbed 4” curb hops for DU’s


2 rounds + 13 reps

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Kirk Byrd
February 5th, 2021 at 11:51 pm
Commented on: 210205

RX - 2 rounds + 24 reps

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Derek Eason
February 5th, 2021 at 11:49 pm
Commented on: 210205

Rx’d 475 reps


(3 rounds + 4 Muscle-ups)




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Travis Schwartz
February 5th, 2021 at 11:20 pm
Commented on: 210205

Scaled: 3 + 15


I hurt

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Daniel Robinson
February 5th, 2021 at 10:38 pm
Commented on: 210205

Scaled Version

2 Rds + 92 Reps

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Kevin Flowers
February 5th, 2021 at 9:47 pm
Commented on: 210205

M/55/6’1”/181


Open WOD 15.3


Rx (masked): 2 rds + 7 rMU


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Antonio Alves
February 5th, 2021 at 9:36 pm
Commented on: 210205

Did the Equipment Free scaling, with a twist:


Complete as many rounds and reps as possible in 14 minutes of:


14 dips between chairs, feet elevated

50 wall-ball shots using a 7,5kg sandbag to around 8 ft. (as high as possible given physical constraints - mine and the room's)

100 jumping jacks


SCORE: 2 rounds + 1 round of dips + 1 round of WB shots + 10 jumping jacks

--

Completed 3 rounds, then some more dips for good measure. Not a wall-ball shot more, for these were the hardest 😫

Great WOD, great scaling options, thank you so much 👍 These Equipment Free options are a great idea.

5 km run in the morning, 2 km run just before WOD, as warm-up

(edited)
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Derek Jones
February 5th, 2021 at 8:58 pm
Commented on: 210205

7 assisted pull-up

40 25# thrusters

100 single unders


2 full rounds and through 73 single unders for round 3

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Nicole Deaver
February 5th, 2021 at 8:54 pm
Commented on: 210205

Scaled Version

4 Rds + 3 pull-ups

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Steve Day
February 5th, 2021 at 8:23 pm
Commented on: 210205

7 25lb weighted bar dips

7 25lb weighted strict pull-ups

50 20lb wall ball to 10'

100 double unders


2 rounds plus 49 reps

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Steve Day
February 5th, 2021 at 8:32 pm

Finished round 3 after the bell.

1st round of double unders was a mess.

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Dj Kastrup
February 5th, 2021 at 7:55 pm
Commented on: 210205

35/M

RX


2015: 333 at an affiliate

2021: 340 in my garage 😎

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Charlie Pokorny
February 5th, 2021 at 7:55 pm
Commented on: 210205

2 rounds = 314 Reps Rx

had 8 seconds to go for one last MU but I just didn't have one in me

6 rep PR

m/52/5'11"/200#

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Kevin Flowers
February 5th, 2021 at 11:16 pm

with age comes wisdom, grasshopper. better to get one rep less than one rotator-cuff tear more.

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Charlie Pokorny
February 6th, 2021 at 12:45 am

Haha - yes - bowing to wisdom.

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Joe Conradi
February 5th, 2021 at 6:52 pm
Commented on: 210205

rounds of:

7 30# weighted dips

7 30# weighted strict pull-ups

50 20# thrusters

300 SU


3 rounds + 7 weighted dips

(edited)
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Js Smith
February 5th, 2021 at 6:51 pm
Commented on: 210205

Scaled AMRAP in 14 min

7 knee pushups 

50 WBS, 15#

100 SU

2 rds 82 reps

clearly doing my 6k row benchmark test before this was a mistake. 🤓

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Eugenio Gonzalez
February 5th, 2021 at 6:47 pm
Commented on: 210205

Scaled

7 rds + 21

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Brandon Chamberlain
February 5th, 2021 at 6:26 pm
Commented on: 210205

RX’d

1 round

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Cynthia Allgood
February 5th, 2021 at 5:58 pm
Commented on: 210205

32 minute run

Equipment Free 401 reps

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Dave DeCoste
February 5th, 2021 at 5:36 pm
Commented on: 210205

2 rounds + 42 reps

356 reps Rx

M/42/5’8”/160

(edited)
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Charlie Pokorny
February 5th, 2021 at 8:28 pm

Nice work!

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Björn Rautenberg
February 5th, 2021 at 5:12 pm
Commented on: 210205

M29

7 pull up

50 WB (20lb)

100 DUs

3R + 1 PU


W28

7 ass. pull up

50 WB (14lb)

100 SUs

2R + 127

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Chris Sinagoga
February 5th, 2021 at 5:12 pm
Commented on: 210205

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Muscle-up - scaling an obstacle, emphasis on upper body pulling and pushing

Wallball - squatting with an odd object and loss of connection (drop to the bottom instead of slowly lowering)

Double under - elastic jumping with an extra touch of accuracy


MAIN DECISION

Test where you're at or scale it as you would any other workout?


TECHNIQUE SCALE

As is, do 4 rounds for quality, as close to rx as possible


CONSISTENCY SCALE

Pick either strict pull-ups or dips as muscle-up sub, scale wall ball weight so it can be in 2 sets max, and do singles or short plate jumps for double-unders


INTENSITY SCALE

Same as consistency scale, because the accuracy is reduced you should be able to go faster and further without breaking reps up


INJURY SCALE

Lower-body injury - practice day - do Muscle-ups for 20 minutes

Upper-body injury - jump rope and one-arm dumbbell thruster


MY STUFF

I ended up testing out a new version of our Super Bowl workout. There will be room for plenty of cheating.


GENERAL FEAR LEVEL: 7

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Michael Arko
February 5th, 2021 at 4:35 pm
Commented on: 210205

Subbed:

11 pull-ups

10 ring dips

50 db thrusters (2 x 16lbs DBs)

100 double-unders


2 rounds + 1 pull-up


DUs became a disaster as exhaustion kicked in. Wow.

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Joshua Willing
February 5th, 2021 at 3:53 pm
Commented on: 210205

1 + 20


that second set of MU slowed me down. Chest still felt tired from yesterday’s jerks. I’m getting old.

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Darin Smith
February 5th, 2021 at 3:43 pm
Commented on: 210205

41yo/m/5’7”/150lbs

1+25 RX’d

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Alyson Smith
February 5th, 2021 at 3:12 pm
Commented on: 210205

Foundation

283 reps

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John Clarke
February 5th, 2021 at 2:50 pm
Commented on: 210205

7 weighted pull-ups, 12lb DB

50 wall ball, 20lbs, 8 feet

100 doubles


2+17


12 minutes, not 14. I misread it, promise.

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Lincoln Kerger
February 5th, 2021 at 2:38 pm
Commented on: 210205

Subbed 7 C2B pull-ups and 7 Ring Dips for 7 MUs.

1rd + 44 DU = 272 reps


Better than 2015 when I did a more scaled 15.3. Probably would have completed 2 rds within the 14 minutes had my DUs in the first round not been so terrible. More practice.

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Charles Meyers
February 5th, 2021 at 2:05 pm
Commented on: 210205

Scaled

Complete as many rounds and reps as possible in 14 minutes of:

7 pull-ups

50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)

100 single-unders

2+27

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Randy Crooker
February 5th, 2021 at 1:59 pm
Commented on: 210205

Scaled: 2 rounds + 28

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Alex Pettingell
February 5th, 2021 at 1:26 pm
Commented on: 210205

Scaled, strict pull-ups: 3 rounds + 7 pull-ups + 38 wall balls

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Luis Beza
February 5th, 2021 at 11:45 am
Commented on: 210205

At home, from 210204


3 Rounds for max reps:

Strict handstand push-ups

Score: 10 - 8 - 7


3 Rounds for max reps:

Kipping handstand push-ups

Score: 8 - 7 - 7


3 Rounds for max reps:

Push-ups

Score: 20 - 25 - 20



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Sandeep Gadde
February 5th, 2021 at 8:29 am
Commented on: 210205

In 2015, I got 4 reps on this wod!!


today: 2+1rep

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Mike Miltenberger
February 5th, 2021 at 12:09 pm

That's great! From 4 total reps to 315!

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Lincoln Kerger
February 5th, 2021 at 2:38 pm

Awesome work!

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Wladiston Paiva
February 5th, 2021 at 7:44 am
Commented on: 210205

14min amrap:

7 box bar muscle ups

50 air squats

100 double unders


2R+37


Round times

R1 | 05:30 |

R2 | 06:30 | +60 s

Time left over: 02:00

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QiHui Xing
February 5th, 2021 at 6:33 am
Commented on: 210205
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Dyon Torrell
February 5th, 2021 at 4:47 am
Commented on: 210205

474 Rx


Had to use 10kg ball


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Dyon Torrell
February 5th, 2021 at 4:46 am
Commented on: 210205


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Troy Collins
February 5th, 2021 at 3:51 am
Commented on: 210205

M 92kg 183cm 42yo


Scaled to

7 PU

25 Sq with 9kg WB

100 Skips


4 rds and 7 PU

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Troy Collins
February 5th, 2021 at 3:49 am
Commented on: 210205

M 91kg/183cm/42yo


Scaled to

7 kip PU

25 Sq with 9kg WB

100 Skips


4 rds and 7 PU

Comment URL copied!