CrossFit | 210909


Workout of the Day


10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.

Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

Comments on 210909


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Jeff Chalfant
October 1st, 2021 at 12:06 am
Commented on: 210909

30:36 rx’d in 21 sets. 2 sets/round and 2 min rest between rounds until round 8 when I started resting :30 more per round and had to break the final round more since I failed my 3rd wtd pullup. Grip became a factor by round 7 or 8.

PR over last time by 5 sets/6 minutes, and I also scaled down to 3wtd/4strict/5 kipping last time. Wow.


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Mario Cruz
September 23rd, 2021 at 11:56 pm
Commented on: 210909



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Brett Eckles
September 22nd, 2021 at 11:05 am
Commented on: 210909

Intermediate version: 16:49

27 total sets

last time: did 10 rounds of 5 strict and 7 kipping which took 19:53


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Ralph Keeley
September 21st, 2021 at 6:12 am
Commented on: 210909


Scaled to 35 lb. KB; two sets each round. First set was three and five and one or two of the kipping pull-ups. Remainder of the kipping pull-ups with second set. Somewhere around 35:00.

Deo gratias

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Leonel Manzilla
September 17th, 2021 at 9:10 pm
Commented on: 210909

Male 23y 175cm 83kg

I don't have that much upper body strength

Scaled to

3 strict pullups

5 chest to bar kipping pullups

7 kipping pullups chin over de bar

Last 2 rounds did 5 negative jump pullups instead of 3

*No butterfly's


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Jeffrey Howard
September 13th, 2021 at 9:37 pm
Commented on: 210909


CrossFit AFK


(1st 2 rounds were each unbroken with a 20lb dumbbell at Rx reps scheme. 3rd round was 3+5 weighted and strict pullups then fell off the bar and did the 7 kipping reps. Finished last 7 rounds with the intermediate rep scheme of 2-3-5 with the 20lb dumbbell.) Overall took longer but happier with doing more weighted reps than last time.

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Anton Gross
September 13th, 2021 at 1:55 am
Commented on: 210909

M/ 47/ 137 lbs/ 5’-6”

I used a 40 lb DB for first 7 rounds but switched to 35 for the last 3 rounds.

I was totally zapped.

I was taking more and more rest between rounds and I was just wiped out.

first time with this WOD.

First WOD in a long time that made me think about not doing the whole thing. Switching to 35 at the end was the right choice as it allowed me to really push myself and get it accomplished.

I originally thought I would get it done in about 25-30 minutes.

I drank lots and it was hot and humid out while working out on my suspended bar but it’s a lot of reps and the switching of types of reps zapped me.

great workout!

I started to do air squats after the 6th or 7th round to get the blood of flowing in my lower body as well and get the back and forearms less right.

Oddly, I was cramping up in stomach muscles later in the evening.

great workout!

completed in about 50 minutes.

I have had issues with my right elbow for about a month but went with this workout anyway. Hoping this was not a mistake. I did also ice the elbow so hopefully it’s ok tomorrow early for my workout before running the dog and getting the kids and myself ready for school and work.

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Kevin Marshall
September 11th, 2021 at 8:19 pm
Commented on: 210909

I scaled to the intermediate option and as soon as I failed round 3 bc of a weird shoulder pinch I changed it to a 20 min amrap for myself managed 6 solid rounds but 7ish if I could count my fail need 2 more kipping pull ups damn it

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James Gentile
September 10th, 2021 at 8:34 pm
Commented on: 210909

Completed 9/10 in the a.m. Intermediate option.

11:something by rep #90 which was the last kipping pull-up of that set, at which point I lost my grip on the bar and fell straight to my lower back on the concrete floor. Big time pain immediately, went to get x-ray's, came back fine except for some hardcore swelling and bruising. Going to need several days off to recover. Bummer, was really moving on this one and feeling good about the workout!

Oh and 15 sets at that point. First 3 rounds were unbroken, the next 6 were two-set.

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Charlie Pokorny
September 11th, 2021 at 11:56 pm

Ouch - take care!

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Coastie Nick
September 10th, 2021 at 8:33 pm
Commented on: 210909

50# KB for weighted pull-ups


# of sets per round: 1-1-3-2-3-3-3-3-4-4 (27 total sets)

200629 (same sub): 19:47

# of sets per round: 1-1-3-3-4-4-3-4-3-2 (28 total sets)

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joshua webster
September 10th, 2021 at 7:49 pm
Commented on: 210909

As RX'd (30 lb dumbbell)

Time = 36:15

  • first 5 rounds = 12 mins
  • second 5 rounds = 24 mins

Those last 5 rounds...woof. I've been doing this workout since 2008 when it first appeared on the main site and unfortunately have not gotten any better at it. I'll whip myself later in self-pity.


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Jeffery Powell
September 10th, 2021 at 1:51 pm
Commented on: 210909


Started with 2 strict, 3 kipping, and 5 assisted pullups. Could no longer do strict pullups after the second round so modified to 2 kipping, 3 jumping pullups and 5 assisted pullups. 9:04.63

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Troy Bruun
September 10th, 2021 at 1:12 am
Commented on: 210909


10rds: 13:33 in 13 sets

2 Weighted Pull-ups (15lbs)

3 Strict Pull-ups

5 Kipping Pull-ups

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Sam K
September 9th, 2021 at 11:48 pm
Commented on: 210909

Not quite Rx

10 rounds for time of:

3 weighted pull-ups (either 45lb steel dumbbell or belt and 45lb plate)

5 strict pull-ups

7 kipping pull-ups

40 sets

The time is likely off as I had to pause to switch bars and to a belt & plate. Judge may have called so 'no rep's at the end.



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Nicole Deaver
September 9th, 2021 at 11:41 pm
Commented on: 210909


10#, came off the bar after each set so 30 sets.

Compare to: 18:34 10#, 30 sets?

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Christian Simpson
September 9th, 2021 at 9:40 pm
Commented on: 210909

Today: Sc 25# waist ⛓️, 8 rounds...33:22

6/29/20: Sc 25# waist ⛓️, 5 rounds...13:36

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Charlie Pokorny
September 9th, 2021 at 9:27 pm
Commented on: 210909

18:55 in 46 sets (mostly singles on the weighted PU) - Rx'd

200629 was 20:57 in 47 sets


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Antonio Alves
September 9th, 2021 at 9:07 pm
Commented on: 210909

Modified, experimenting with different pulling movements:


10 rounds for time of:

3 jumping pull-ups, hold at the top

5 inverted rows, feet elevated

7 DB bent over rows w/ 2x 12,5 kg DB

SCORE: 17'05''


5 km run in the early morning

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Joe Conradi
September 9th, 2021 at 8:19 pm
Commented on: 210909

Scaled to 10 rounds of:

3 30# weighted pull-ups

5 strictish pullups

7 band assisted pullups


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Steve Day
September 9th, 2021 at 7:38 pm
Commented on: 210909

Scaled to 150 reps of a variety of weighted (10/15lbs), strict and assisted pull-ups

Goal was to keep it under 20 min

25 sets; 19:28

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Michael Newton
September 9th, 2021 at 6:56 pm
Commented on: 210909

I didn’t time today. Pull-up bar isn’t up at home. Did the following with bent over rows

3 @ 30X1 with 115

5 no tempo with 115

7 no tempo with 95

I have two bars at home, and felt this was good. Well, terrible after round 4. Once done with the 5, set bar down, turn, and immediately do the 7. My lats are going to shake the rest of the day. Well played CrossFit, well played

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Matthew Moran
September 9th, 2021 at 5:58 pm
Commented on: 210909

35:18, intermediate scale, 17 sets, humbling!

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Jonathan Elmore
September 9th, 2021 at 1:39 pm
Commented on: 210909

17:50 The weighted Pu were ugly! Had to drop to 25lb last 2 rounds. Did reverse grip on the strict.

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Charles Meyers
September 9th, 2021 at 1:26 pm
Commented on: 210909

10 rounds for time of: 21:45 (stayed on the bar for all rds 👍🏻)

1 weighted pull-ups,  40 lb.

2 strict pull-ups

3 kipping pull-ups

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Randy Crooker
September 9th, 2021 at 1:04 pm
Commented on: 210909

Scaled to 20lb DB

31:47 and 48 sets

compare to 200629

36:18 and 41 sets

scaled to:

rounds 1-3 20lb dumbbell

round 4 15lb dumbbell

rounds 5-10 10lb dumbbell

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Tony Redel
September 9th, 2021 at 1:18 pm

Awesome improvement!

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Michael Arko
September 9th, 2021 at 12:44 pm
Commented on: 210909


rds 1-5 35lbs

rds 6-10 25lbs


Stopped after each piece, used a satchel around the neck (not a DB).

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Luke Rodina
September 9th, 2021 at 11:09 am
Commented on: 210909


Only had 35# kb with dip belt for weighted

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Mike Andridge
September 9th, 2021 at 10:48 am
Commented on: 210909

Modified to

5 rnds

2 wt'd @ 35#

3 strict

5 butterfly'ish

Hard to kip using a yoke fat bar for pull ups:)



wt'd single strict pull ups


58 1/2

60 1/2

60 1/2



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QiHui Xing
September 9th, 2021 at 8:02 am
Commented on: 210909

200629: RX:28'56''.

210909: RX:19'47''.

R1,R2 (unbroken)

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Tony Redel
September 9th, 2021 at 1:19 pm

Awesome job!

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Steven Thunander
September 9th, 2021 at 2:38 am
Commented on: 210909

Globo scale: as rxed. If necessary find a pullup bar outside and use a backpack for the weight. You can also do L-sit pullups or negatives/tempo if you dont have weight (be careful here-rhabdo!) If at planet fitness or using a bar thar you cant kip on replace rows for the kipping pullups or increase the strict pullups to 10. Scale as needed.

Bodyweight/equipmentless sub: see above.

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Hershel Praeger
September 10th, 2021 at 8:07 pm

Didn't even think about negative reps. awesome idea to scale

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Chris Sinagoga
September 9th, 2021 at 1:53 am
Commented on: 210909

Champions Club Scaling Notes


Nothing to rant about, other this is two workouts in one cycle where you can really make some serious progress on something you are probably head-under-water at if you don't let boredom get in the way.


Pulling, stamina, midline stability, and core-to-extremity are all themes. Also challenging our pulling capacity in a few different ways.


Am I okay with getting bored or do I want to add in another movement I want to practice?


10 rounds for quality of:

1 slow handstand descents

2 jumping pull-ups (hold at the top)

3 kipping pull-ups


AMRAP in 15 minutes of:

3 slow overhead squats

5 strict pull-ups

7 kettlebell swings


Upper-body - 8(?) rounds of: 10 lunges, 10 squats, 10 jumping lunges, 10 squat jumps


I'm a day behind, I did Christine in 7:12, subbed 400m run, 170-lb. deadlifts


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Tony Redel
September 9th, 2021 at 1:21 pm

Appreciate your notes daily!

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Hershel Praeger
September 10th, 2021 at 8:06 pm

Love the notes, keep em coming..

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