CFWUx1
4r +10 PUs

3+10 pull ups Rx'd

2019-02-25
2 rounds
+10 pull-ups (toes on floor)

남/48/20190219
8r (10-20-30)

5rds + 3 pull-ups Rx’d following Grace

I scaled pull-ups to banded pull-downs
4+69 reps

4R+2r. Ring pulls & fist pushes broken into 3 sets each. SQ as Rx.

4 rounds plus 5 strict pull-ups rxd 
Still have residual mucous from a cold I picked up last week but feeling a lot better today. Broke pull-ups 7-5-3 and pushups 10-8-6-4-2 first 2 rounds but then pull-ups went to 6-5-3-1 r3 and then 3-3-3-3-2-1, 1-4, pushups in 6s, 4s, and 2s after round 2 and all squats unbroken but not hurried. A couple sumo mandarins and matí© for fuel. 

4 rounds + 12 pull ups

Did 3x max pull ups and 3x max push-up and 45 squat
Pull up was 11-7
Push up 28-17
Squat all 45 unbroken

3 full rounds plus 30(15+15) rx

3 rds + 5 Pull ups Rx’d

7 round + 15 reps

4 rounds + 5 pull-ups

4 Rds + 7 reps 

4 rounds +9 pull ups 

5 plus 10 pull-ups 

RX - 4 + 15

4 rounds + 17 pushups

As rx’d, 5 rounds + 7 pull-ups.

Pull-ups mostly in sets of 5.  Push-ups in 7’s and 8’s.  Unbroken squats.  Was shooting for 4-minute rounds.

45m/5'10"/180

M/50/5’5”/155

4+15+30+15

420 reps 

L pull ups instead of strict 

4th round 5 push ups 

6 rds+5 pull-ups (kipping)

3+19 rx
289 reps

M/56/6'2"/179
RX'd - with strict form on all
4 rounds exactly.

3 rnds + 45

M/59/6’2”/230

Rx 4rds & 11 pull ups

3 rounds plus 17 reps

6 rounds as RX

5 Rounds plus 11 pull ups RX

5 rounds + 4 pull ups. Rx

Scaled
Complete as many rounds as possible in 20 minutes of:
10 strict pull-ups
20 push-ups
30 squats
4 rounds + 6 reps

490 reps 

5rds + 33 reps.

3 rds + 35 reps.  Thought I could get to 4 rounds, since the strict Cindy I got 13 rounds.  But my strict pull up endurance went out the window quickly

3 rds plus 55 reps

4+25 Rx

6 rounds Rx
m/50/67"/145

2 Rds. + 45

247/0114

4 rds Rx

6 rounds, 9 reps

7 rounds Rx’d 

3+53 RX

3 rounds plus 2 pull-ups Rx 

Rx
3 rounds + 15 pull-ups + 30 push-ups + 17 squats

M47/170
3 rnds, 10 pull-ups, 15 push-ups
10 pull-ups on rnd 4 due to a tear in right hand

2+23

5 rounds RX plus 15 strict pull ups and 20 push ups. Very cool to see development in these movements, and that’s part of the purpose of all these similar workouts with strict pull ups. We want to observe, measure, and repeat. We trade repetition for some variation temporarily, but my guess is that we all are becoming fitter for all this practice. Nice job, HQ!

4 rounds even rx with a 14lbs weight vest, female 29yrs

x4 rnds

rx

57 / 172

as rx'd

5 complete plus the pull-ups in the 6th.

3 rounds + 13 reps RX’d. 

3 rounds + 4 strict pull-ups
Done wearing 20-lb. ruck in preparation for GORUCK Light Challenge this Saturday

5’8” / 161 lb / 20 / M

Rx’d
7 rd and one bonus pull-up

5 rounds + 30 reps. First timer so I went with kipping pull-ups since I wasn’t sure how to scale until reading some comments. 

Still letting right elbow rest
15 left arm ring row
30 PU
45 air squats
4+62

all strict pull ups - push-ups to the floor - squats 10cm bottom from ground 3 rounds, i placed weights on the ground to make sure I'm all the way down. 

3RDS + 35reps
Modified pullups to chin-ups, kept them strict for the most part

AMRAP 20'
10 Ring rows (Belly buttom)
10/10 Landmine press (20kg)
30 Air squats 

Score= 7R+31

*Push ups on monday, triceps are sore! Change push ups for Landmine press! 
*Shoulder is pain free! Landmine press was grate before start pressing overhead!

2 rounds + 40 reps. RX

Rx 
4 RNDs, 15 pull-ups, 30 push-ups, 15 squats
M/38/5’10”/171

5 rounds + 8 pull-ups 
Rx

4 rounds plus 25 push-ups 

4rds + 13 reps

Didn’t trust the body with the fatigue.  Looks like the average was 4 rounds.
Scaled to 4 rounds for time:
15 ring rows 
30 knee push-ups
45 squats 
20:40

Got closer than I thought it’d be.  😁

12-24-36
5rds +5

5+1 Rx

Scaled: 
20 min AMRAP
10 strict pull ups
20 push ups
30 air squats
  completed 4 rounds and 10 push ups

4 plus 10 rx

2+44 rxd 

Did Cindy yesterday so:
4 Rds
10 flat bench,95#
10 KB Swing, 45#
15 Box Jump, 24"
150 Single Unders
11:07

3+45. I scaled it slightly and did the banded pull-ups. Overall felt great and accomplished! 

Drop in WOD at CrossFit ASAP H Street
50 Wallballs 20#
then
3 rounds of
20 DB snatch 50#
10 burpee box jump overs 24”
9:49

5 rounds,, 61 pull-ups,, 130 pushups,, 230 squats,, & I’m beat,, but happy :))

6 rounds.

I wonder if they have ever done a study on how CrossFit benefits recovering addicts. I am a recovering alcoholic and this program is a big reason why I’m sober today. It gives me something to focus on and offers a community of people of all backgrounds who are passionate about being healthy. Thanks for being awesome everyone! 

Visit dotcomscaled on instagram for scaling options

4 rounds + 9 Rx

Rx- 4 rounds + 1 pull-up

4 + 35 reps

5+14 RX 

5 Rds at 26th rep of Squats at Rx'd
M/47/166lbs/5'9"

4 rounds plus 5 pull-ups Rx'd.

Warmed up with 1/14/19

2 rounds + 31 squats.

Black/red bands.
Knee pushups.  Hands off deck.

RX: 3 complete rounds + 4th round to the 4th rep of squats

Screwed up and thought this was a 15 min amrap. Stupid. Anyway, got 3+ 15 PU. Did the first 2 sets of pull-ups unbroken which I was pumped about. Scaled to above parallel box squats for my knee injury. 

3 + 29 Rx (188)

Today I subbed for something more terrible:
5x5 bodyweight deadlifts (165#)
Then, for time:
Push ups 2
Pull ups 1
Sit ups 3
Air squats 2 
Then increase again by 2, 1, 3 and 2 until you’re doing a final set of 20 push ups, 10 pull ups, 30 sit ups and 20 air squats. Then run a mile. 
I finished in 26:20.

4+32 RX

6 rds + 2 reps Rx
M-42-69-170#

“Annie” (WOD from 3 weeks ago)
 6:54 rx’d ish. Upon video review I had 49 DU round one and 41 on round 2! One or two trip ups. Unbroken unanchored butterfly sit-ups with normal abmat. 

Was trying to post this on 12/20/18, but site doesn't seem to be accepting comments, so I guess I'll post here.

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps, 30”

As rx’d, 5 rounds.

This was the WOD that came up the day my Dad died.  I’m considering using this as the memorial WOD for him, seeing as I can’t find any Hero WODs named “Pete”.  In any case, this was hard but not too bad.  Tried to push through the rope climbs each round — 3 is not that many.  Had wanted to do rebounding box jumps, but they are high enough that it felt awkward, and I am honestly a tad afraid of Achilles problems on high rebounding box jumps.  In most cases, I jumped down anyway, but in later rounds, I managed to find a rhythm of jumping up / stepping down.

45m/5'10"/180

M/42/5'4"/147lbs
As Rx'd
5 rounds plus 15 pull ups and 20 push ups

5 Rounds Rx

Triple Strict Cindy..........

9 rounds + 15 reps

RX
4 rounds+ 15 pull ups, 30 push ups and 2 squats
185M/6'3"/36

4 rounds, plus 23

5 rounds + 7 strict pull us. Rx

3+30
Scaled: single arm row(20)/banded push-ups 

Was super pressed for time. Decided to go for 2 rounds, super strict, for time. 10:51. Arms are smoked. This is my 9th main site WOD in 15 days. January 1st was my first real workout in MONTHS. This is like getting thrown in a fire but embracing the burn.

I almost finished the 5th round. I also had to move to assisted pull ups and pushups toreares the end. Was a foot workout to set as a baseline 

4+18 rx’d 

4 rounds + 15 pullups + 30 push ups. Pull ups scaling

M/44yo/5'8/#202
Rx_4+36

4 + 32 Rx 

4 Rounds
M/ 82kg/ 1,80m

4+1 pull-up. Tough 

3 Rounds completed (purple band pull-up assist).  On an additional note, I found a stellar timer for CF called SmartWOD.  It allows you to sleep your countdown time, logs laps/rounds with the timer and logs your full workout. It also has to timer/amrap/emom/tabata options.  Free in the Google Play store. 

3 rds: banded strick pull ups 

6 RDS + 45 Rx 20:58

3 rounds + 12 squats 

4R + 15 pulls ups + 9 push-ups RX

5R + 17. Rx  

4 rounds ended up doing knee pushups on last round. 

5 rds + 12 pull-ups

5 rounds + 5 pullups

4 rounds + 10 strict PU RX

4 + 10 Rx 

4 Rounds + 5 pull ups RX 
F/5’5”/29/145

3 rounds + 15 push ups. (Scale to kip pull ups ) 

This workout put it ON me! I didn't intend to have this goal coming into 2019, but I'm loving this programming and am committing to follow .com for the whole year. This stuff is amazing. I've done 10/12 of these wods so far this year but this is my first commenting. I'm IN! 

M/5'10"/33/190

5 Rounds + 2 Pull Ups 

*Stuck to overhand on all pull ups even though I desperately wanted to switch to underhand to keep moving. Legs long, toes pointed. Oof.

Rx 4rds 12pullups

5rd RX 17 YEARS OLD

completed as indicated....5 rounds + 3 Pull ups

15 strict pull-ups (2-3 bands assistance)
30 honest push-ups (incline)
45 squats
4 Rounds + 5 pushups

Fiancí© Rx 4 Rounds + 7 pull-ups 

Rx 4 rounds on the nose

15 box jumps 24", 30 sit-ups, 45 squats -- 5 rounds + 15 BJ + 30 SU. (Absolutely staying off the shoulder.) Note last week for "strict Cindy" I subbed 10 GHDs whereas today I did 30 sit-ups, so it's not completely analogous; but last week I did around 400 reps (13+) and today 495. Then and now, I tried to be strict with range of motion and precision on every single rep.

Thanks Steve. 
I think I found it? The nutrition videos?

RX 5rds +9pu

me 4 rounds RX
coach michele 4+10 RX

Rx 4 rnds + 15 reps, M/48/6’1”/170lbs

5 Rds + 3 pull-ups Rx

My grace time was 17:20 using the weight they posted 135 lbs 

I started CrossFit the beginning of the year. I also started the paleo diet. Not super strict but %95 paleo. My question is how many calories, fat, carb, protein should I be consuming in a day? I’m 5’7” and I weigh 158 lbs. I’d like to stay at that weight. Loose a little fat and gain muscle obviously. Thanks. I’ll post my time for the word later. 

6R+22push up

M/24/6'/160

4 Rounds

I think Sevan's comment on the Greg Amundson podcast is appropriate here.  Often, when people don't understand something their first reaction is to attack it. What we don't know or see (yet) is a more complete view of CrossFit's grander vision.  We get a little bit more each day.

The conversations being had in these comments section are healthy and natural.  Ultimately, it comes down to your Faith in CrossFit.  For me personally, they have built up more than enough over the years that I believe it is a step in the right direction.  Thank you, CrossFit.  I am excited for the journey forward.

Muscle fatigue will certainly slow people down on these workouts and lower their intensity level.  In some cases that is the intent, like this workout with 15 strict pull-ups becoming challenging for almost all athletes.  If your strict pull-ups improve, so will your kipping/butterfly.  If someone is looking for a conditioning burn on days like today, you can always pull a max effort 500m or 1000m row / bike / run.

4 + 45 RX

I know I can't do pull-ups for 20 min straight. So here two beginner scales I did:

1: Last friday did Cindy, scaled with rest:
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
2 min rest
= 7 rounds

2: Today I took the bitter and emasculating pill of scaling with progressions:
20 min AMRAP
15 horizontal pulls
30 elevated push-ups
45 supported squats
= 8 rounds, with NO break and NO rest
(all 3 supported on the same bar at belly-level, NO time lost due to move from one exercise to another) 

With both workouts I'm really, really happy. I couldn't have done any more. To me this is more important than going all out in the first 10 min and then have to stop.

5 + 59 Rx M/26/182#/5ft11in

amrap 20 min
15 strict ring pull ups using a minor false grip(to help with muscle ups)
30 push ups
45 squats
3 rnds plus 15 pull ups/20 push ups
then worked on L-sits and back extentions--
m/48/175

3 rounds + 15. For pull ups, scaled to 3 strict pronated pull ups attempts + 12 slow pull up negatives. Honest push ups, R1=17+13, R2=14+6+7+3. R3=14+8+8. Squats Rx. I got close to my first legit strict pronated pull up, but not quite there yet.

2 rounds and 25 reps
- banded pull ups
- beginner

Virtuosity: doing the common uncommonly well!
If you guys want to be better at anything, take it back to and master the fundamentals of the movement. Amazing things will happen!! Keep up the great work CrossFit!

2 rounds in 9:48

4 rounds + 6 reps RX

M/44/6”5/#238

3 rnds + 60 reps

I knew this was going to be a long 20 minutes for me so I tried breaking up the pull ups for (5x3) or (3x5) and then for the push ups I did (6x5) or (10x3) which helped me out a lot mentally...

I did banded pull ups and RX Push Ups! 

M/44/6'2"/185

Rx'd 
4 rds + 2 pullups 

5rds + 30 reps @RX

"Stick to the basics and when you feel you've mastered them, it's time to start all over again, begin a new, again with the basics, this time paying closer attention." 

老爷子曾说过如果重写CrossFit的教案，他想要改变的其中一个元素就是多鼓励使用严格静力的引体向上而不是现在多为提倡的借力引体。我个人非常欣喜的看到新官网能够带入这些改变。

不会有太多人喜欢做严格引体。为什么？因为难，不擅长。但这正是通过CrossFit锤炼自己的价值。不断补齐弱点，方可为生活中不可预期的挑战做好准备。

“我们”（CrossFit）不取悦任何人。放出卫星信号后，天外来客自会来访。

i could only manage  5 rounds , is it bad? 

I am learning to scale these wods to my current level, but would still like some help occasionally.
My only critique of the new format is it seems to have gone corporate over community, which is a shame. 

4 RDS + 13 reps RX

Scaled
15 Honest Push ups
10 Ring Face Pulls
35 Air squats

4 Rounds +18 reps

There have been pulls, push ups and squats in every block of 3 since the new year. Surely this will change going forward?

4 RDS + 27 reps! 

5+13RX

Perhaps I missed it, but did Coach or HQ post something early in the year about the new (or should I say back to the future) philosophical approach to programming?  Now I know Coach might say this is nothing new, which is true, but it is a return to origins, and away from a programming bias over the past 2-3 years.  This programming is focused more on overall fitness and health (all 10 aspects of fitness) and less on power and strength.  I find the new approach fascinating and refreshing, and think a paper might address all the comments.  Now it might just say "go read 'What is Fitness?' again, but it'd still be useful.

Seems a bit unkind to take a gift then criticize it’s not quite to your caliber.  The way I see it, it’s their site and we’re invited guests.  I don’t agree with all the HQs opinions but I take what speaks to me and leave the rest, all with gratitude.

Dang, Coach really wants us to get our strict pull-ups down!

Champions Club Scaling Notes

STIMULUS: All right, here we go! Days like this make me both hate and love that I follow the main site. Hate because Mr. Carey is going to be like, “Chris, we have done pull-ups every single workout since the new year.” And love because Mr. Carey still can’t do a strict pull-up and needs the work. Unlike Cindy (even a strict Cindy for stud CrossFitters), this one seems designed to  have muscle fatigue be a limiting factor. So if at all possible, I’d try to keep the pull-ups strict and push-ups honest. I’d just use “Ricky Reps.” First thought is AMRAP in 20 minutes of: max reps strict pull-up (or bar hang, or whatever, just use rings as last resort), max reps push-ups (slow descent), and 45 squats. Then modify based on if it just becomes 45 squats over and over; so you could do max sets of pull-ups in 3 sets, or max set of push-ups in 2 sets, etc. Even record highest and lowest totals to comments.

GROUP: Having enough room on the pull-up bar would probably be the only limiting factor here, so since it’s not as fast-paced as Cindy (and not a benchmark), it should be cool to have someone move to push-ups after squats then just to the bar when it’s clear. Or try stations: 30-sec strict pull-ups, 30-sec. push-ups, 1:00 squats. Group 1 = pull-up/push-up (switching spots after 30 seconds), Group 2 = squat, then rotate after the minute.

INJURY: If the shoulders or hips are down, I would look at something that would fatigue the midline. Hollow holds, sit-ups, tuck-ups, or v-ups could be good subs.

I’M SCALING THIS WELL IF: I feel a good mix of muscle fatigue and general conditioning/breathing heavy.

I’M SCALING THIS POORLY IF: I don’t do all 45 squats in a row. I honestly think high-rep air squats is a serious missing piece in every single sport I coach outside of CrossFit.

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Not the pressure Cindy can put on you, (or even Chelsea), but sets of 45 squats are going to be fun for the legs.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 4. Strict pull-ups and push-ups die out in everyone.