CFWUx1
2r+8
finished current round each 5 min interval

Well, probably going to be really sore tomorrow!

Rounds of 2. 2. 2. 2. 5. Should have checked what others were doing with incomplete sets. Could have started a third set on round 4 but unsure if I'd complete it, I jumped to round 5 and did five sets. Still happy I started 10-20-30 because I nearly bottled it.

2 rounds plus 1 rep
1 round plus 20 reps
1 round plus 20 reps
3 rounds plus 2 reps
6 rounds plus 1 rep

2,2,2,4,8+6

As rx’d.  Score: 2 rounds+10+10 (140 reps) / 2 rounds+8+16+20 (140 reps) / 3 rounds+6+12 (126 reps) / 5 rounds+4 (124 reps) / 11 rounds (132 reps).

This would have been much more boring without the changing rep schemes every 5 minutes.  That kept it a little fresh.  Mostly broke pull-ups in sets of 4 or 5; push-ups in sets of 8; squats unbroken.  New record for most strict pull-ups reps in a single workout (124 total).

46m/5'10"/180

2,2,3,4,9or10 rx with no partial rounds. The first 2 rounds I had about 40 seconds left over to rest, and on the third round only 9 seconds. 528-540 reps total 

40/186/69.5”

2
1 2/3
2
3
6 1/3

M/31/5'9/180

2+25
2+16
3
4+12
7+2
=559 reps Rx

2+10 air squats, 2, 3, 4, 7

M/42/6’3”/215
631 reps

122 pull-ups
221 pushups
288 sq

M53, 5'11" 200 lbs
2+6=
2+0=
3+0=
4+0=
6+0=

Rx

74/74/72/92/96-338

Followed the clean&jerk wod with this.
10-3 rds
8-2 rds+16 pus+12squats
6-3 rds
4-5 rds
2-8 rds+4pus+4squats
43/1.78m/75kg

Rx:2+15, 2+15, 3+15, 4+15, 10 (did 8 squats bc wod drunk lulz)

1-2r + 4 = 124
2-2r + 14 = 110 
3 - 3r + 6 = 114
4- 5r = 120
5 -10 r + 2 = 122

590 reps 

1+59 - 2+3 - 2+16 - 3 - 9+6

Felt like shit going in, worse during, worst afterwards...
2-2-3-5-7

10-20-30 - 2 rounds
8-16-24 -2 rounds
6-12-18 - 3 rounds
4-8-16 - 4 rounds
2-4-6 - 7 rounds 
did kipping pullups

2 rounds + 3 reps, 2+13 reps, 2+28 reps, 4, 7.
512 reps total. Scaled SPU, Rx strict push-ups and squats. Completed 190922.

2, 2.5, 3, 4, 7. Used a band for assistance in pull-ups, except for last round.

2
2
2
3
5

R1: 3
R2: 3
R3: 4
R4: 5
R5: 11
Rx’d strict

 completed after clean and jerk workout the day following this one

Black band pullups.  Next time grey/red
HoF pushups

Round 1: 1 set
Round 2: 1 set
Round 3: 1 set + 6 pullups + 12 pushups 
Round 4: 2 sets
Round 5: 4 sets

M/34/5'10"/190

Rx'd: 

-2 rounds + 10 reps
-2 rounds + 24 reps 
-3 rounds +3 reps
-5 rounds
-10 rounds + 2 reps

605 total reps. Fighting the allergies today. Glad I got it in, though.

Rx’d 
(Round 1): 3 rounds + 48 reps 
(Round 2): 3 rounds + 14 reps 
(Round 3): 4 rounds + 3 reps 
(Round 4): 5 rounds + 16 reps 
(Round 5): 11 rounds + 2 reps 

803 total reps

Weather was perfect.  Met a buddy for a hike then lunch afterwards.  That hill gave us a great workout!

M/63
1 - 2 rds., 10, 20, 12
2 - 3 rds., 4
3 - 4 rds., 6, 12, 11
4 - 7 rds. 
5 - 12 rds. 

Completed. Yesterday
F/46/140/5’6”
2/2/5/8
Pressed for time - only got 4 rounds in, used Acevedo’s option 2.

1. 2 rounds 
2. 3 rounds 
3. 4 rounds 
4. 5 rounds 
5. 10 rounds 
Rx

Round 1 - 3 rounds
Round 2 - 3 rounds 
Round 3 - 4 rounds 
Round 4 - 5 rounds
Round 5 - 11 rounds + 6 reps
726 total reps

RX 27 rounds
1e 5min : 5 rounds
2e 5min : 5 rounds
3e 5min : 5 rounds
4e 5min : 5 rounds
5e 5min : 7 rounds

Awesome and exhausting wod!!

17 rds rx (2+58, 2+2, 2+21, 3+18, 8+6)

Rx. Rounds completed:
2
2
3
4
7+2pull
total: 18 rounds

RX’d
RD 1-3 rds + 4 squats
RD 2-2 rds + 6 pullups
RD 3-3 rds + 5 pullups
RD 4-5 rds + 2 pullups
RD 5-11 

TOTAL - 24 RD’s and change!

2 rounds of each, scaled to 8,16,24-6,12,18-4,8,12-2,4,6

2
2
2
4
12 + 6

Great format, keeps you going for 5 rounds

RX
AMRAP 25min: 16 Rds

3/3/4/5/9 rounds. My muscles really started burning out at the 2nd round. 

2 rds + 23 reps (143)
2 rds + 1 rep     (96)
3 rds                   (96)
4 rds + 2 reps    (98)
7 rds + 4 reps    (88)

Total Reps: 521

2/2/3/4/8 rounds
120/96/108/96/96 reps per round
86 pull-ups 
172 push-ups 
258 squats
516 total reps
Only did complete rounds then rested until next 5:00

2 rounds + 20 pushups
2 rounds
3 rounds
4 rounds
6 rounds Rx 

2 rounds+10 reps/2+4/2+33/4+14/9+3
Total: 19 rounds + 64 reps! Was beginning to wonder if I’d ever break 2 rounds! 😂 Wish my 1st & 2nd 5 min. round scores were reversed. I came out too hot! Last 5 min. felt like forever. & had lots of transitioning! 

1+20
1+19
2+2
3+3
5+2

3/4/4/6/8 Rds Rx (25 Rds/756 reps) 

Sub
5-10-15: 2 rds
4-8-13: 3 rds
3-6-9: 4 rds
2-4-6: 5 rds
1-2-3: 10 rds
Clearly hindered by stamina/strength. String more than 3-4 strict pullups really zaps me and slows everything down! Pushups and squats were no prob. 

RX
3 rounds 
2 rounds +8 pull ups
3 rounds
4 rounds + 4 pull ups, 8 push ups
8 rounds + 1 pull up

23 rounds Rx

2.2.3.4.8 paced it to much early on,  should have got another  partial or full round in the first 3 sets. Still got a great workout in though

Rounds per each: 3/2/4/5/13 

696 total reps

Rx
1) 1 rounds plus 33 reps
2) 1 rounds plus 39 reps
3) 2 rounds plus 2 reps
4) 3 rounds plus 2 reps
5) 6 rounds plus 5 reps
405 total reps 

14 rounds Rx 

110 kg X 7 = 770 RX

Rx’ed 
1- 3r +10/20
2- 4r +6
3- 5r
4- 7r
5- 10r +2/4
Total= 29 rounds

2+21
2+16
3+20
5+4
10
rx’d 

FS 2@215
BS 20@190
20 min amrap: 
10 strict knee to elbow
3 wall walk

R1:  3 rounds, 180 reps
R2:  3 rnds + 10 push-ups, 162 reps
R3:  4 rnds, 144 reps
R4:  6 rnds, 144 reps
R5:  10 rnds + 2 squats, 128 reps
26 rounds, 758 reps

Rx
2+3
2+0
2+18
3+19
6+2

15 rounds + reps

Went to the bell on every round, and then restarted with pull-ups:

2 rounds + (10+20+0) = 150 reps
2 rounds + (8+12+0) = 116 reps
3 rounds+ (6+12+2) = 128 reps
5 rounds + (4+5+0) = 129 reps
9 rounds+ (2+0+0)= 110 reps

122 pull + 233 push + 278 squat = 633 total reps

3 rounds - 180 reps
3 rounds + 8 pullups - 152 reps
4 rounds - 144 reps
6 rounds - 144
11 rounds - 132 reps

RX, 2/2/3/4/7(maybe 8, counting is hard)
Let time expire when I couldnt complete a full round, goal was 2/2/3/5/8

2 rds + 10 pull-ups + 11 push-ups (141 reps)
2 rds + 8 pull-ups + 6 push-ups (110 reps)
3 rds + 6 pull-ups + 4 push-ups (118 reps)
4 rds + 4 pull-ups + 6 push-ups (106 reps)
9 rds + 2 pull-ups (110 reps)

585 total reps Rx

As rxd 
1st 5min - 3rds
3nd 5min - 3rds
3rd 5min - 4rds
4th 5min - 6rds 
5th 5min - 10rds 
Total - 26 rds 
M/37/215lbs

AMRAP 1=2 rounds
AMRAP 2=2 rounds
AMRAP 3=3 rounds
AMRAP 4=4 rounds
AMRAP 5=7 rounds
Strict all the way👍🏻

rx
2 rnds plus 3 pull ups
2 rnds plus 4 pull ups
2 rnds plus 6 pull ups/8 push ups
3 rnds plus 4 pull ups/8 push ups
5 rnds plus 1 pull up
m/49/175

Well its been a nice wod because thats the limit pulls up i can do strict and i did it a bit out of the time. But it was nice . Time 35 min. 2-2-3-4-8.
I started training wod just in this month fot the open. I have 50 years old.

M/32/6'3"/211.2lb
rxed 13 rounds total

M/32/75kg

4/5/6/8/12 - 35 rounds RX

Thanks for the workout.

I was at a normal gym today not at the box so I used an assisted chin up machine with the help of 25lbs.

1.33/1.4/1.5/2.66/4 sets 

Champions Club Scaling Notes:

RANT: 
Another creative version of Cindy. This one places more emphasis on stamina than Cindy, seeing as you can go more for endurance in the traditional benchmark. At least, until the push-ups give out. Rep schemes like this are always tricky for groups in my experience, but cool for experienced athletes.

I SHOULD TRY THIS AS RX'D IF: I can do 10 strict pull-ups in a row and I will not get confused by the rep scheme.

GROUP VERSION: Strict Cindy for 25 minutes - maybe double the squats to 30 each round

INJURY VERSION:
The themes here are: stamina factor decreases as it goes on, intensity increases as it goes on, static midline, pulling from the upper body, pulling from the midline, pushing from the upper body, squatting (pulling and pushing). Try strict Cindy with 2 movements: the first two easy(ish) to get through, and the third being some kind of static hold that you have to break up eventually.

WARMUP:
Jump rope - always
Squat - obvs
Handstand - overhead prep
Ring hold - haven't done those in a bit
Hollow rock - pull-up prep

GENERAL FEAR LEVEL: 7. Just when you'd have to stop for fatigue, you'll decrease the reps anyway. Very mean, coach!

This works great as long as the sofa sits on carpet. If it sits on a newly waxed floor, the couch push-up could turn into a couch oopsie.

Warm-up for 190919:
GENERAL WARM-UP

With a partner, row 2000 meters
> Alternate 250-meter intervals. When "resting," do 5 squat therapy reps (3-sec down, 3-sec up) and a 10-second hollow hold.

SPECIFIC WARM-UP

Strict pull-up
2 sets of 5 single-arm ring rows, per arm
10 scapular pull-ups
3 strict pull-ups

Push-up
30-second high plank hold
10 scapular push-ups
5 push-ups

Practice
2 strict pull-ups
4 push-ups
6 air squats

Globo scale-as rxed.  Hand Release or strict for pushups, keep yourself flat,  chest to deck and full lockout.

INTENDED STIMULUS
.
Oh man! Beware of the workouts in which the rep scheme is designed to help you keep the intensity up. They are fine grinds of stamina pain. The idea behind this workout is to keep lowering the reps to match your fatigue level to allow you to keep going. It just means that when you cannot perform any more sets of 10 strict pull-ups, you need not worry, now you only have to complete 8. In other words, there should be nowhere to hide. You just keep moving! When scaling your workout today, make sure you meet this stimulus. For the first five-minute window, pick a number of reps for that allow you to get at least two rounds completed within that window. That number will determine the subsequent ones. If modifying the movements, assist so that you preserve the range of motion and the strictness of the movements. Using a box to unload one of your legs for your pull-ups, and to aid you to change the angle of the push-ups is a good idea. These are our CrossFit's core gymnastics movements, give them the love they deserve! Grind!

OPTION 1
On a 25-minute clock:
Then, as many rounds as possible in 5 minutes of:
8 strict pull-up, 16 push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 strict pull-ups, 12 push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 strict pull-ups, 8 push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 strict pull-ups, 4 push-ups, 6 squats
As many rounds as possible in 5 minutes of:
1 strict pull-up, 2 push-ups, 3 squats

OPTION 2
On a 25-minute clock:
Then, as many rounds as possible in 5 minutes of:
8 box assisted pull-ups, 16 box push-ups, 24 squats
Then, as many rounds as possible in 5 minutes of:
6 box assisted pull-ups, 12 box push-ups, 18 squats
Then, as many rounds as possible in 5 minutes of:
4 box assisted pull-ups, 8 box push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
2 box assisted pull-ups, 4 box push-ups, 6 squats
As many rounds as possible in 5 minutes of:
1 box assisted pull-ups, 2 box push-ups, 3 squats

OPTION 3
On a 25-minute clock:
Then, as many rounds as possible in 5 minutes of:
5 box assisted pull-ups, 10 box push-ups, 15 squats
Then, as many rounds as possible in 5 minutes of:
4 box assisted pull-ups, 8 box push-ups, 12 squats
Then, as many rounds as possible in 5 minutes of:
3 box assisted pull-ups, 6 box push-ups, 9 squats
Then, as many rounds as possible in 5 minutes of:
2 box assisted pull-ups, 4 box push-ups, 6 squats
As many rounds as possible in 5 minutes of:
1 box assisted pull-ups, 2 box push-ups, 3 squats