CFWUx2 1mu, 2*30/35tgu

3r (last 7 reps after buzzer)

45+clr/bar db

hey, its worth adding that the amount of benefits of ring dips compared to bar dips because it's quite substantial

amrap'15

4 strict pull ups

6 tgu 15 kg db

8 ring push ups

4 rnds

3 rounds plus 7 reps

Rx’d

Sub str PU/dips, 35#, db pushups...4 rounds even

subbed:

4 bar MUs

12 black-box step-ups

8 TRX push-ups

TRX cables were cutting up my arms, so did regular push-ups after first 2 rounds

4 rounds + 2 MUs

M/26/5'8"/170lb

CrossFit AFK

4+7 - Rx (Bar muscle-ups need a lot of practice. 2s and 1s to get through them. Need to work on laying back longer and not pulling so soon. Get-ups felt okay, 3 per arm was okay. Left shoulder is less stable. Did 4s on ring push-ups. No reason to go unbroken and risk having to rest longer before the muscle-ups. Treated it as a faster paced skill session.)

1 rep short of 5 rounds as rx’d but might’ve done a couple extra push-ups round 3. First set of bar muscle ups was without kipping and so was the first rep on rounds 2-4…

MU unbroken and push-ups unbroken until final round, when I hit a hard wall with regard to shoulder/triceps stamina.

Rings set slightly lower than the box I had my feet on. Easy 2600m row to warm up.

175Lb/43y/176cm

4 plus 6 rx

4 +6 rx

Subbed 8 c2b for mu. Used 40# kb. 4 rounds + 2 tgu

Subbed ring muscleups.  3 rounds + 1 TGU.

Took this at a measured pace, shooting for about 1 min for MUs, 2 min for TGUs, and 1 more min for ring push-ups.  Muscle-ups as singles, not as snappy today.  Pretty consistent pacing with TGUs, switched hands every 3.  Unbroken push-ups.

49m/5'10"/180

5 rounds + 6 reps

Rx

Intermediate

3+6

M/36/6’/176#

5+2 with 40-lb. dumbbell

Deo gratias

Rx'd

5 Rounds + 3 Bar Muscle Up

6+2 Rx

M/35/197

6R+4 BMU

https://youtu.be/I6djlmFypy0

4+1

Rx’d

m/50/85

5jmu

35#

3r+9

5rounds

5xd

10kg dumbbell for TGU

strict pull-ups

5 rxd

Haven’t done TGUs and RPUs in a long time.

3 + 1 bar muscle up RX!

4+10 Scaled Jumping MU, #35 TGU, Handles instead of rings

Rx : 3 rd’s + 4tgu (22,5kg switch each rep)

https://youtu.be/_P3C3ywUZ3Q

15 minuets of bar muscle-up practice.

Rx

Outside (90F) with 47lbs mini barbell

Got stuck on 6th round of BMU and Turks took a majority of the time.

5 rounds + 10 reps

Son(14)

@C2B pull-ups & 22lb dumbbell

4 rounds even

15min AMRAP: 5rds+1

4 Ring MU

6 KB TGU (35lbs)

8 Ring Pushups

GWU: 3x 400m Jog/10RingRow/5Pushup/10HollowRock

SPWU:TGU practice ^Wod

Ring Push-up Practice

MU: Scap Pulls/Strict Pull-up/C2B/practice scale for wod

4 rds

3 bar muscle ups instead of 4

17.5 kg DB (38.5 lb)

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups

6 dumbbell Turkish get-ups

8 ring push-ups

♀ 30-lb TGU ♂ 45-lb TGU

Score: 6rds

Did this as Warm-up. Never done TGU in a workout before, liked it!

M 52/205/6’

Scaled to jumping bar muscle ups and #35 Turkish getups.

4rnds+4+6.

Scaled/subbed

15 min AMRAP

6 CTB Pull-ups

6 TGU (25# DB)

8 Ring push-ups

4 rds + 6 CTB

Kept the TGU light and went slow. I did a real number on my back the same day the last time I did TGUs thinking they had something to do with the injury, so I was very reserved about doing them. That rotation of the lower back under load, albeit light, worried me. So far so good.

Home gym Equipment subs. HSPU for BMU. 50lb TGU. X12 push-ups on DBs.

4 rounds + 2 HSPU.

Completed after 220902. A few pauses for childcare needs.

Scaled Mu to Chest 2 bar pull-ups

45lb kettlebell TGU

6rounds + 12 reps

Subbed chest-to-bar pull-ups, used 23lb dumbbell

6 rounds, flat

Last time, diff subs: 3 pull-ups + 3 dips = 1 muscle up, 28lb dumbbell

3rds + 22 (12pu/10dip)

Hard to compare

Modified --

5 minutes for max reps of:

Bent-over rows @ 2 X 10kg DB

Bench dips TGU @ 10 kg DB

Incline push-ups

Single-arm overhead lounges @ 10kg DB

75 / 52 / 12 / 50 / 60

--

Peace.

4 chest-to-bar pull-ups & 4 dips

6 dumbbell Turkish get-ups (15lb)

8 ring push-ups

4 + 4 dips

Lee 43 (15kg TGU) 6+10 Rounds

Noah 14 (7.5kg TGU / Inverted Row) 3+1 Rounds

Christy 41 (7.5kg TGU / Inverted Row) 4+3 Rounds

Warmed up with #20 vest and jog did 2 miles then just kept going no vest another 4+ miles. Maybe I’ll do the WOD this afternoon.

Rx’d: 4 rds + 5 reps

Completed right after 220902

161108: 3 rds + 3 reps (with ring MUs)

Wasn’t sure how to program TGU so I did 3per side with 30lb,, 5 total rounds of 4 Strict Pull ups, 3Each side TGU w30lb and 8Bosu ball Push-ups

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

4 jumping bar muscle-ups

6 dumbbell Turkish get-ups

8 push-ups

15-lb TGU

5rds + 2

Globo wod: If you don't have a pullup bar suitable for bar muscleups, secure a barbell in a rack or rig with a band and do 6-8 jumping bar mu. Failing that, sub 8 chest to bar pullups. If you don't have rings, sub TRX pushups, or 12 pushups on dumbbells. Turkish getups as Rxed.

For me it is not clear in video, is 6 TGU 3 each side or 6 each side. So I did 3 each side is that my 6 total?

First CrossFit workout in over a year!

4rds + 8 reps

Scaled MU to Pull ups + straight bar dips.

Scaled TGU to 20#

Champions Club Scaling Notes

RANT

Footbaaaaaaaaaallllllllllllllll!

WORKOUT THEMES

Weightlifting, gymnastics. CrossFit-specific. Scaling an obstacle, range of motion, unilateral loading, lunging, pushing without connection are also themes

SHORT MEDIUM LONG

LIGHT

MEDIUM x

HEAVY

COORDINATION SCALE

Pick two of the following for an AMRAP in 15: kipping pull-ups, lunges, ring hold. Practice the other movement in the warmup.

STAMINA SCALE

5 minutes of bar muscle-ups

5 minutes of tgu

5 minutes of ring push-ups

STRENGTH SCALE

AMRAP in 15 minutes of:

4 strict pull-ups

8 ring push-ups

12 one-arm overhead lunge

MY STUFF

Checked the mother of all boxes today. Made up the 9-6-3 workout with an empty bar

GENERAL FEAR LEVEL: 6