남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211229/
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.
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./
1회부터 시작
7라운드+ 스트릭트 풀업 4회까지 
총 172회/
수요일 저녁와드

CFWUx2
10r - 35reps, finished Rd 10 after buzzer

As rx’d, got through round of 10-20-30, plus 8 squats in next round (371 total reps, PR).  (Started at 1-2-3.)

That’s more than a full round and almost 100 reps better than last time.  Strict pull-ups the difference.  Some of this is likely attributable to better conditions – inside on regular pull-up bar, vs. last time outside, very cold, on rings – but have to think some of this is continuing to get better at strict pull-ups.  Started strategically breaking in round of 5.  Started breaking push-ups in round of 14.  Unbroken squats.

47m/5'10"/185

9R+5r = 275 (completed round 10 in further two minutes)
Previously...264 total but...Start 1.2.3. End 6.12.18. +7 pull, 14 push, 3 squat.126+24
I continued for the full 12 minutes and added a further 114 reps (5R+6r) so 264 in total.

9 rounds+ 11 air squats RX

55 strict pull ups
110 push ups 
145 air squats 

8-16-24

231 reps
started at 5’s

finished round of 8-16-24

8R + 9 pullups

started 1-2-3
ended 10-20-30 plus 6 pull-ups in following round

Start: 1-2-3. End: 7/10 pull-ups. Total: 277.
31 rep PR

1 2 3

9 18 27

221

Rx’d 
Started at 1-2-3
Finished at 12-24-36 plus 1 pull up

469 total reps

1-2-3
10 rounds rx’d

1-2-3
9rds+23 sqts (323)

10.20.30 + 1 pull up (rx)

Start at 1,2,3. 9 rounds +16 pushups. 296reps
Pull ups were all singles starting round 5. Meh...

M/ 45/ 5’-6”/ 135 lbs. As Rx starting at 1/2/3.
completed round of 11 plus 16 push ups. 
That gives me a total of 424 reps in 12 minutes.
i completed the round of 12 in about 30 seconds after time expired. (468).
good workout. For me I felt it in the push ups the most by far. Pull ups were easy and squats were just a lot of reps. Started breaking up push ups in 8 round to 10+6, then kept doing 10 resting a few seconds and banging out the rest. 
my shoulders were tired from heavy OHS and lots of housework (sanding and painting over the past 2 days.) still happy overall.
i thought I’d get to round 14 but we’ll see next time. 

6/9 pup

Strict pull-ups 
Chest-to-deck, elbows in push-ups 
Air squats

7 rounds + 4 pull-ups 

Pull-ups were the limiting factor, but they went a lot better than I anticipated. Good day!

RX
Started 1,2,3....
completed 
9, 18, 27 plus 8 strict pull ups
278 total reps.
compare to was 219 total reps
m/49/175

320 rx’d 
start at 1-2-3

9 rounds + 7 pull ups 

https://youtu.be/b6sr4qSOyrI

8 + 9 Rx
M/44/214/6'2"

2/4/6 --> 10/20/25 = 319 reps vs
1/2/3 --> 10/9/0 = 289 reps

Completed 2020-01-02
completed the 7-14-21 round plus 2 reps

168
Slow goblet squat (10 lb) for form

6 Rounds plus 17 reps

M/63
9 rds., 10 pull-ups, 20 push-ups 

M/35/5'10"/190

Rx'd 334 (10 rounds + 4 strict pull-ups)

Started with 1-2-3

M/42/6’3”/215
311... through the 10/20/30, then got 11 pull-ups. 

Rx from 123
9 rounds + 7/-/-.  Total 277 reps

Started with 2,4,6, finished at the 10,20,30 + 4 more pullups. 
Totals 58, 108,162

up 9 pullups completed

started at 1,2,3...math is hard

135 total reps

9 rounds +10 +10.  

20200101 - 8 rds plus 4 = 220
20190103 - 8 rds plus 50 = 263

Start - 1-2-3
Finish - 11-22-33 plus 6 pull-ups 
Total - 402 reps vs 335

9-18-27
Used band after 6 pull ups 😅

Starting at 1 strict pull-up. 10 rounds

34/m/185lb
Start 1,2,3
Finish 8,16,24
Didn't get to squats on last round

7-14-21
8-16-24
9-18-27
10-20-30
11-22-33
270 reps total!
Could’ve gone faster, but I was sore from yesterday! 🤣 

started and 1,2,3
last full round was 6,12,18
total reps was 133

Only managed 6 rounds, so 126 reps. 😔
I've never had great upper body strength, so I've still got some work to do.  😉

Started 1,2,3
Ended 10,9
289 reps
Rx

jackie:
ring row, knee push up, squat
298 reps

6 rounds + got to 10 squats of round 7
Happy New Year!

9 + 48

318 reps I wish I had a score to compare to

Happy New Year
M/59/178

Start: 1, 2, 3..... finish: 11 pull-ups, 7 push-ups..... total: 348 reps Rx (Pr by 13 reps)

35/195/5’9/M

Rx 10 + 20= 350 reps 

Wow, it's been a long time since I posted on here! We had our baby back in June and I got a new job in July, which meant moving into a new house...long story short,  we've been Crossfitting with dumbbells, med balls, jump ropes, and a power tower. It's been fun, but we decided to gift ourselves the rest of what we would need for our home gym instead of getting Christmas presents for each other. Sooooo the last few days we've done some barbell movements and WOW...nothing can really replace the barbell. We decided to start from the beginning: 010210; Crossfit's first posted workout. Today we did "Fast and Heavy":
21-18-15 DB Thrusters as heavy as you can go, with a 400m run after each set.
We'll follow through those original workouts for the next few months, and maybe do some of the "modern day" WODs every now and then as well. Should be fun. Happy New Year to all!

10 rounds + 15 reps = 345 reps Rx (hand release pushups)
m/51/5'11"/200#

191231 (today)
Start (1-2-3)
Finish (11-22-33, 1 pull-up into this round)
Total (10+1), a lot better at push-ups.
------------------------
190429 (was not able to do this last new years for 190101. Was on winter break for school.)
"1-2-3 (starting round)
10-20-30 (finishing round)
9 + 14 (total)"

10rds + 1
Total: 331 
Previous total: 243

Got through 8 pull-ups and 2 push ups. 

S: 1-2-3
F: 10-7
T: ?

5’8” / 169 lb / 21 / M

Rx’d
Started at 5-10-15
Ended after 13-26-39 plus four pull-ups for a total of 490 reps

Compared to 1/1/2019: Last time I got 411 reps

Happy New Year everyone!!

9 rounds plus 54
324 total reps

9 rounds + 4 pull-ups

10 Rds + 11 pull-ups + 10 push-ups = 351 Reps Rx

Compare to 1/1/19: 331 Reps Rx      (4/29/19: 325 Reps Rx)

10rds + 13 = 343reps
All strict form

Rx’ed 
Start- 5/10/15
End- 11/22/33
+ 10 SPU’s

Total= 346 reps

ALL MOVES STRICT
9 rounds + 10 pull + 7 push
55 + 97 + 135 = 287 reps

371 reps (10 rounds + 8 squats)
190101:  360 reps (10 rounds + 19 push-ups)

Farewell 2019!  Can’t wait to see what 2020 brings!
57/5’8”/160ish

Rx got to 8 then back started to seize up really hard

36-56-84 or 9 rounds or 176

9 rounds even. Rx push-ups and squats. Rx strict pull-ups for rounds 1-3, then added bands (first red only, then blue only, then red+blue, ended with green only).

Star from 1 strict pull up.

9Rx + 3 pull ups = 273 Reps

Are the squats air squats?

Starting at 1-2-3, finishing with 10-20-1. Total 301 reps.

Start from 1 strict pull-up
10 rounds + 7 strict pull-ups. 
Total: 337 reps

RX:10R+4

2019.1.1.RX:10R+1=331REPS,
2019.12.31.RX:10R+48=378REPS.
https://youtu.be/hirPinP9Uhs

Champions Club Scaling Notes

RANT
I really want to thank the HQ people for allowing me to post on here. This has been by far the best learning experience for me as a coach for this past year. And also thanks to the peeps who have commented on the notes. Seriously, this is so freaking cool coming from posting on the main site as a 16-year old high school sophomore in 2006 to doing this thing now. If I remember correctly, the first WOD comment I posted was "good lord burpees are so freaking hard." Now I rant about being a temperamental Michigan football fan.

PURPOSE
Test ourselves against our year-ago selves

NEW TO CROSSFIT VERSION
Pick a rep scheme you can stay moving with and not resting. On a side note, I've always wondered how doing 1-2-3 for 12 minutes would be. I've never been brave enough to try it though.

GROUP VERSION
Now that I mention it, I might try that out with the group. Or like 2-4-6. Either way it would be good to keep the rep scheme consistent to avoid the "wait, how many do I do here?" questions mid-workout. If pull-up bar space is scarce then timed stations would be fine. It would just turn into more of a stamina piece the entire time, which is not a big deal.

TRAINING SCALE:
as is Or if you wanted to shade a bit towards intensity/endurance then pick the number above where you finished at last time and work your way down the ladder instead of up. See if you can finish in under 12 minutes.

PRACTICE SCALE:
extend the time cap to 20 minutes and really pay close attention to your midline position on all 3 movements. Slow down to keep position rigid.

INJURY SCALE:
Pick any 2 movements you can do in a high quantity and go up in rep scheme for 12 minutes. 1 &1, then 2 & 2, then 3 & 3, etc.

WARMUP
Honestly this would be one to pick 4 or 5 movements you suck at because the WOD's movements are hard to break down further.

GENERAL FEAR LEVEL: 5

INTENDED STIMULUS
.
Hell yeah! Learning day. This is a fun game! This is all about pushing the limits of your gymnastics stamina.  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. If you did this workout on 190101 or 190429, check your notes from that day. Based on what you see decide on your starting point. The objective for you is to compare your previous performances with the present one and to learn, this will make you fitter. If you haven't done this workout ever, 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 end the year fitter than we started it! LEARN!

*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 band pull-up, 2 plate push-ups, 3 squats
2 band pull-ups, 4 plate push-ups, 6 squats
3 band pull-ups, 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.

OPTION 2
Complete as many reps as possible in 12 minutes of:
1 box-assisted pull-up, 2 box push-ups, 3 squats
2 box-assisted pull-ups, 4 box push-ups, 6 squats
3 box-assisted pull-up, 6 box 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.

Last compare to is 190429

Globo scale: as rxed.  Hand release (new US Army pushup standard) or super strict on the pushups.  "Prisoner style" on the squats with good form.

Warm up for 191231:

GENERAL WARM-UP

AMRAP 5
10 Mt. climbers
10 PVC pass-throughs
10 bent over rows with an empty barbell
10 lunges

SPECIFIC WARM-UP

Strict pull-up
10 scap pull-ups
5 bottom-half pull-ups
5 top-half pull-ups
3 negative pull-ups
1-3 strict pull-ups

Push-up
30-seconds of high plank
2 sets of 5 tempo negative push-ups (5s down)
5 push-ups from bench
5 push-ups

Air squat
2 sets of 5 squat therapy reps
2 sets of 5 tempo squats (3s down, 3s hold, 3 up)
5 air squats

Practice round:
1 strict pull-up
2 push-ups
3 air squats