CFWUx1
9r +7pus

10rds + 10 pushups

More info in "The Cholesterol Myths".  

love the anatomy refreshers.  

started at 1-2-3 this time and got 4 more reps than last time, ended at 17 squats of round 9.

260 reps rx'd. 

8 2/3 rounds

Hotel gym on hol. Up to R7 then R4,3,2,1,1 + 3r

1 2 3
9 18 27
227

9 rounds + 20 reps

283 reps rx. With all pronated grip pull-ups. 
Last time 252 with supinated grip pull-ups. 

10 rounds + 5 pull ups 
Rx

328 reps, compared to 289 reps.
Both starting at 1-2-3

11 rds + 4 pull-ups Rx’d= 400 reps

Started at 2-4-6 set
Ended on 9th rep of 12-24-36 set

399 reps total

Starting Point: 5-10-15
Finishing Point: 12-24-36
Total Reps: 408 (Up 62 reps from 1/1/19)

217 reps

9 full rounds, 270 total reps

8 rnds & 19 squats

Got through 11, 22, and 7/33.

Total reps.    186 rx
Strict pull-ups 36
Pushups          66
Air squats.      84

Started at 1,2,3
Ended at 12,24,36 + 6 strict pull-ups 

474 reps total

A little late, but 9 rounds + 6 pull-ups on the 10th round. Started at 1-2-3

I start with 1 2 3. 
And Ending with 11 22 33

7 rds 24 reps
Started 1/2/3 - Toenail pull up / Knee push up / Ait squat
M / 40y / 176cm / 74kg

Started 1,2,3. 275 reps total PR

21 squats in the round of 9 ( 264 reps )

Me: through 10 push-ups in rd of 8 (186 reps)
Taylor: through 25 squats in rd of 9 (268 reps); 3 bands on pull-ups
Lucas: through 8 pull-ups in rd of 8 (176 reps)

Couple of days late. 

Male 43/6’2/265

244 Reps with a slightly supinated grip

43/6’3”/200
274 reps

Started at 1-2-3

9 rounds, 9 pull-ups 

RX from 1. Finished level 8. 180 total reps 

Start at 1 2 3
8 rounds complete Rx 213 reps

Started 1-2-3, finished 9 rounds...266 reps I believe 

9 full rounds plus 10 pull ups= 275 reps

6 rounds (just shy, I didnt get the squats in)

completed 6 rounds + 7 pull ups
all push ups were push up off ground except last set, did knee push ups
pull ups were assisted with 75 lb subtracted 

7 full rounds.. started at 5/10/15
I’m dead💪👍

Rx-290 reps

Jackie: 283-ring row-knee push-ups-squats

6 full rounds + 7 pullups

HoF pushups

Rounds 1, 2 and 3: red band
Rounds 4, 5 and 6: orange
Round 7: grey

RX
Start: 1-2-3
9 rds + 44 reps
314 total reps 

Start 1-2-3
Rd of 9 plus 4 = 274

263 on 190101

Rx 11 rounds complete plus 4 pull ups.

210 started 1-2-3

384 reps 

M28/5'6/158
Started at 1-2-3. 341 reps (completed 10-20-30 round + 11 pull-ups).

M/57/6'2"/177
did 20 minutes by mistake
11 rounds + 8 Pull ups = 404 reps

190101 was 274 reps in 12 min.
Doing the math assuming even pacing the whole time, today would have put me about 240-250 reps @ 12 min. 

1 to 9 rounds+6 pull-ups.
RX
M42/1.78m/77kg

Start - 1/2/3
7 Rounds + 4 Reps

Started 1,2,3. Did 11 rounds + 12 pull-ups. 408 reps compared to 351 reps on 190101.

8 rds + 6 pullups

Got up to 7th round 
8th squat 

11 rounds completed. 

M/41/6’3”/215

Thru end of 10/20/30 + 9 Pull-ups

10 rds + 1 for 331 reps RX

M/6/190/51

193 reps, started at 3-6-9, ended at 10 push ups on 9-18-27 (rxd)

9 +33 rx

8 + 38

8-16-24 +6 pull ups

M/31/5’9/175

10 rounds + 8 = 330 reps Rx
36 rep PR from 1/1/2019. Started at 1-2-3. 

Scaled to AMRAP in 12 of rows/ knee push-ups/squats 
8r + 40reps 

190101 = 8r + 9reps at same scale 

M 58 278lbs
Did the 1-2-3 scheme.
Finished the 10-20-30 round + 6 pull-ups. In 12 min.
So that’s 336

335 RX. 

1-2-3 start

M40 6’3” 210

rested a while then did 100 DL 135# for time 12:05 every break do 12 jumping lunges. 8rds of DL 7 rds lunges

rest a while 100 Deadlifts for time 12:05
every break do 12 jumping lunges. took 8rds dl and 7 rds lunges

1-2-3 (starting round)
10-20-30 (finishing round)
9 + 14 (total)

did first ever dead hand pullups today thanks to performance plus program @barbellphysio is awesome and lots of practice everyday and CrossFit.com WOD for making me want strict really bad enough to go put in the work now that I follow these wods daily.

today's wod still did box assisted strict pullups 1-2-3 rep start count finished on 7-14-21 + 4 additional pullups.total reps 172

10 complete rounds from 1-2-3 - 10-20-30

168 Rx

341 Rx Pr stared at “2, 4, 6”

M/44/6'2"/185#

Rx'd 
Started 1/2/3 
9 rds + 10 + 20 + 2

As rx’d, got through 10/20 and 21 squats in the round of 10/20/30 (321 reps).  PR.

This was 43 reps better than I got back in January.  Strict pull-ups have definitely gotten better.  I went unbroken on pull-ups through 5, then broke at 5 in subsequent rounds.  Push-ups unbroken through 8, then generally broke at 7 or 8 in later rounds.  Squats unbroken.

46m/5'10"/180

9 rounds + 10 pullups +20 pushups +15 squats
12 mins

Hallo! 
Begonnen mit 1/2/3
8 Runden + 5 Spur

Rxd 227

Made it to 10/20/22 of 30. Total 323 reps. 55 pull-up, 110 push-up, 157 squat. 

11th Round 3 pull ups

Started at 3-6-9 

Got through the pull up and push ups on the round of 11 pull ups plus 6 squats. 

373 total reps by my count. 

Stayed at strict as possible on the pull ups and push ups. 

M/34/6'3"/225

9 rds rx. 

Started at 1-2-3

Made it through 11-22-33, then 9 pull ups

My first WOD. Made it through 7 rounds then 8 pullups/16 pushups/15 squats. 207 total reps.  Definitely struggled with the pullups, could only do sets of 2 or 3 unbroken. I have been looking at this site for at this a week, so it felt good to actually give it a go. 

57 / 168

as rx'd -- started at 1, completed 11 full rounds plus 7 pull-ups = 403 reps
(last time was 359)

Made it through round 8 in 8:50. Limiting factor was the pull-ups.

8 rds with 30 lb vest

Started 1-2-3. 

Finished 456 reps. All of 11-22-33, then 12 pullups/36 squats/12 pushups

190101 - 335 reps. 

7 rounds Rx'd+8 pullups
First time ever doing kipping pullups instead of weighted assistance. Can't wait to be able to do them strict. One step at a time! 

398...started with the 4, 8, 12 round 

5 reps short  of 10 rds.  45 rep improvement. 

D 5 RSS plus 6 rows and 6 push ups.

No band no knees.  Huge increase.

Started at 5/10/15
Ended at 11/22/0 of 11/22/34

56/112/135 = 303 total reps Rx

325 reps
9rds + 10-20-25 squats 
(55 pull-ups, 110 push-ups, 160 squats =325)

Compare to was 331 reps. 
Squats were pretty slow moving today. 

333 reps

M/63
Ended 10 - 20 - 3
Reps - 303

1/2/3
6/12/+8
116
Thank you for humbling us :)

Start 5-10-15 all the way through. Because I forgot to add. 

9 Rounds + 13 or 283 Reps 
Most pull ups done unbroken. 

190101

Start 1-2-3. I did add that day. 

9 Rounds + 17 or 286 Reps

So, I did not PR but I was close even though I switched up the rep scheme. Plus, feeling a bit unmotivated and wrecked by a 6.7 mile trail run race yesterday. 

M/40/169cm/107Kg

Scaled pull-ups to band assisted pull-ups and went down a band to what I was previously using. 

Started at 1-2-3 and got to 8-13-0 at 12 minutes. 

189 Reps. 

5’8” / 164 lb / 20 / M

Rx’d 
Started with 5/10/15
Completed 12/24/36 plus nine pull-ups 

Total Reps: 417
6 reps better than than time!

Started 5-10-15....got to round of 11-22-33 and got 15 squats.

255 reps total

M/6-3/218lbs

Round of 10/20/30 complete + 23 reps. 11 rep increase from last workout.

9+17 rx’d 

On a far bar:
10 rounds + 8 pull-ups=338 reps

190101:  10 rounds + 19 push-ups=360 reps

1/2/3 thru 10/20/30 +8x pull-ups 
338 

54 YOM 5’6” 225

Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Scaled Chins to assisted Chins at round of 6

221PR. Last time 190101= 186

364 reps RX

9 full rounds + 10-20-6 squats:
55 pull-ups + 110 push-ups + 6 squats = 306 reps

Started at 1/2/3 ended at 7/10/0

12 min amrap
rx + 
w/20# 5.11 vest
began 1/2/3
completed 9/18 plus 18 sqts.
Finished 10/20/30 @ 16:12
m/49/175
compare to was with no vest
and finished 8/16/24 +3 pull ups

243 reps (9 pull-ups and 18 push-ups). Started using the band at the round starting with 4 SPU. All other movements Rx.

I’m just starting out in this, for squats am I using a bar on back, front, or dumbbells, how much weight? Also the workout is 12 mins and done? Or is there more to it?

M32/5’10/78kg
11 + 42 reps RX
Starting at 1-2-3

Globo Scale: as RXed.  Do Hand release pushups or ultra strict pushups, and prisoner/no arm swinging for the squats, and as deep as ROM allows.  If you are bad--- and got in to the round of 8 the first time (or can do 15+ rounds of truly strict cindy with strict pullups, strict HRPU and strict deep air squats), wear a weight vest.   

If you are at a gym with no pullup bar (and no access to a park with monkey bars or something to do pullups on), then sub heavy lat pulldowns. 

I started at the 1-2-3 round and made it completion onthe 10-20-30 round RX. However many reps that is...
45/5’11/201 lb

Intended Stimulus
. 
This is a fun game! This is all about pushing the limits of your gymnastics stamina. Today is a great day to go in with no other strategy than learning. One excellent skill to have in CrossFit is to know how to flirt with failure in a gymnastic movement but without ever reaching it. Learn to listen to your body and you will be able to push harder when you can and hold back when you can't. This workout provides an excellent context to learn that. Don't get married to a particular rep scheme, go in and find out what you are capable of. Athletes scaling should find movements that allow them to keep the strictness aspect in both arm movements, choose a level of assistance that allows you to do ten repetitions unbroken with great form when fresh. Let's learn today!


*Today the options are not based on difficulty. The aim is to provide two different ways of modifying the movements. Choose the option you think it would provide you a different stimulus than what you are used to. 




Option 1
Complete as many reps as possible in 12 minutes of:
1 chest-to-bar rack pull-up, 2 rack push-ups, 3 squats
2   chest-to-bar rack pull-ups, 4 rack push-ups, 6 squats
3  chest-to-bar rack pull-ups, 6 rack push-ups, 9 squats
Etc.
 
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes–e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Post starting point, finishing point, and total reps completed to comments.


Option 2
Complete as many reps as possible in 12 minutes of:
1 toenail pull-up, 2 plate push-ups, 3 squats
2  toenail pull-ups, 4 plate push-ups, 6 squats
3  toenail pull-up, 6 plate push-ups, 9 squats
Etc.
 
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes–e.g., 5-10-15, then 6-12-18, then 7-14-21, etc. Post starting point, finishing point, and total reps completed to comments.

Champions Club Scaling Notes

RANT: 
More of the fundamentals here and in specific I think this is a great opportunity to practice push-ups. During Cindy a few weeks ago we really got exposed for lacking in stamina on push-ups, even though we set a lot of prs. Scale this thing so you are putting a major emphasis on whichever of these three is your weak point (which is, again, probably push-ups)

I SHOULD TRY THIS RX’D IF: I can keep an intensity that I am looking for despite the increasing reps

ORGANIC SCALES:
Strength — stick with the first round numbers but do weighted on everything
Stamina — as is, and maybe add/subtract somewhere so one movement doesn’t sacrifice for another
Endurance — stick with the first round numbers, no added weight
Flexibility — lowest possible squat, chest to bar pull-up, deficit push-up

NEUROLOGICAL SCALES:
Coordination — kipping pull-ups and squat jumps would be more demanding in this area. Or justpay extra attention to not letting your spine move on pull-ups and push-ups
Accuracy — be picky on range of motion standards
Agility — endurance scale should be good here too because it demands fast transitions
Balance — slow everything down, rings for pull-ups and push-ups

GROUP VERSION:  
The counting will be a factor, so I’ll make an option to take that out of it for most. Maybe 12 rounds of :20 at each station? Or you could do something like max reps pull-ups and push-ups before doing a set number of squats

WARMUP: - short workout with lower skill stuff, so we can get busy in the warmup if need be
Squat — obviously
Kip — overhead prep
l-sit — because Coach says and it’s working
jump rope — always
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  4. First few rounds will go fast, but muscle fatigue will kick in and slow us down. Squats are sneaky tough in this one, though.