남(m)/46/171cm/96kg/230126/
5 rounds for time of:
Run 400 meters
50 squats
15 L pull-ups
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CFWUx1
30:39

AMRAP 20

2 2/3 rounds + 5 L-pull-ups

21:01 off 5x 400m m/c@3%/12.5-13.5kph, 35 squats, 9 L ring pulls (got a little tucky towards end of last two rounds)

scaled to kipping pull ups
21:33

45:25
Note to self:  don’t do this one in the heat. 

33:52 with strict, supinated grip L-pull-ups 
broken: 10/5, 6/5/4, 6/5/4, 6/5/3/1, 5/4/3/2/1 (missed a rep on round 4 and had to redo)
runs started slow and got slower...lots of rest too. 


180/41/69”

27:42 rx’d

34:26rx

4 Rounds
400m Row
40 Air squats
10 Pull-ups

Score: 14:35

M-35y-Around 10% BF - Passed my CrossFit L1 on feb 2011, Sao Paulo...

And still Scaled this workout to 12 L pullups.

Why not 15 L pullups? Since failing a rep is so easy with L pullups I decided to go with a rep scheme that allowed me to challenge myself today without modifying the complexity while without needing to rest to much. Partitioned the  12 L pullup in 4 sets of 3 the first 3 rounds and 6 sets of 3 the last 2 rounds.

Since Buenos Aires is under a forced lockdown and running is not allowed (dont get me started), I measured 90 se. of single under in warm up and scaled down the 400m run to 200 single under. This was a surprise. I knee L pullups would suck and swuats would hurt. I didnt fully realize the single unders would hurt as much until well into this.

Very happy to have done this with my mom. I scaled this for her. 150 jumps to arms support on table, 15 squats and 9 ring rows extra hard (more horizontal than we use to do them) she kicked my ass did the 5 rounds in 18:45 

I did my 5 rounds of 200 singles 50 squats and 12 L pullups in 23:40.

Awesome workout! 

21:25 RX but with 10 L-pull-ups per set

Rx with towel pulls for pull-ups. 29:13. 

RX Time: 29:52.9
*run
2:20.4*
3:28.2
2:18.6*
3:46.6
2:18.0*
3:25.2
2:22.0*
3:46.9
2:19.1*
3:46.3

19:55

400m run, 25 air squats, 15 incline ring rows

M/42/6’3”/215

27:40 with hollow rock pull-ups. L pull-ups not doable at this point. Maybe soon!

25:10 Rx

22:27

M/37/#166
22:10
MOD L pull-ups to Jumping pull-ups

Half everything 5 rds
200m
25 squats
8 dead hang band assist pullups

23:01

24:48 (600m runs, kipping pull-ups)

5 rounds in 16:45 of:
Run 200 meters
25 squats
15 Ring Rows

25:32
Subbed run for 180 jumping jacks

Rx 28,40 

RX:25'11''.
https://youtu.be/DB9AXdfx8bI

34:41 Rx 

R1: 5min mark
R2: 11:03min mark
R3: 18:34min mark
R4: 25:40min mark
R5: 34:41 Finish

26:52

subbed 15 ring rows and 15 hollow rocks for L pull-ups 

10 tuck pull ups, otherwise Rx’d
28:08

Modified to
2 mins per  exercise for 5 rnds
30 mins

Running in place with jump rope
Squats 50/50/50/46/30
L Pullups 15/12/12/12/8

Kipping ring pull-up, otherwise Rx. 
38:58

Maybe it was switching to nights and getting only 5 hours of sleep or maybe it was that this was my 12th workout of the week... whatever the case it went from 6 min rounds in 1-2 to hitting a 🧱. Just decided to finish at that point. Looking forward to my rest day!

25:46 rx(ish), L pull-ups were >>>90 degrees

30:04

Had to do the L-PUs one by one

24:34
regular kip pull ups 

5 Rounds for Time

400 meter run
50 squats 
10 pull-ups

Time: 20:53

In: CFWU, 1/2 mile run
Out: Heavy Bag 3/1x3 

48:57

24:23
Ring L pull-ups
43/1.78m/77kg

22:22

5 rounds:

400m run
50 squats
15 push ups

Rx’ed 
= 21:47

27:40 -Sc
Scaled to 10 staggered L Pull-up (5 right side and 5 left side)

L pull ups on rings (much better on shoulder) first 3 rounds, tuck pull-ups on tings last 2 rounds, all else as rx
29:47–pull-ups slowed me down

jackie:
500m run
35 squats 
15 ring rows
27:00

F/41/176/64

5 rounds
400m run
25 squats
5 pull ups with violet band

18:18

I didn't want to run in the pouring rain, so I subbed 20cal on my elliptical trainer in place of 400m runs.
24:28

5 Rounds for time
400m run
50 Squat
15 L Pull-up

26:45 RxD'

5rds: 21:39
400m Run
50 SQT
15 Knee Tuck Pull-ups 

48 degrees and rain

28:19 Rx 

36/M
32:41
Normal pull ups

Rx: 22:27

Rx’d 
23:55

M/45/6'2"/185#

Scaled to 12 L-pullups per round and TM runs 1% incline squats as rx'd 
24:43

Scaled down to 10 L-pull ups

21 minutes

Great to run outside again

20:26 30 cal Airdyne subbed for run the rest as Rx

5-Rounds
400 meters run (Assault Air Runner)
50 Squats 
10 L- Pull-ups 
Last round with 20 lb vest
28:30

20:58
Runs on treadmill 1% incline - 1:40ish splits
Squats took about a minute
L pullups were slow...multiple sets to get to 15. Dealing with some upper body pains too. Looking forward to the rest day.

5 round of:
400m run
50 squats
15 KB press

Time: 23.43

27:12 Rx
"Runs" on uneven terrain (3 laps backyard = 400m)
m/52/5'11"/200#

25:46 Rx

Everything felt slow today! 

I threw together a warm-up based in the style of Bryan's, because the comments were messed up this morning. I thought to share it, so you guys could use it.

General Warm-up 

2 rounds of:
200-meter run
5/5 single-arm row
10 glute bridge
15ft broad jump
10 sec hang

Specific Warm-up 

Squat
5 tempo squat
5/5 cossack squat
5 squat jump

L-sit
2 sets of:
1 pull-up + lift right leg for 5-sec + lift left leg for 5-sec + lift both legs for 5-sec
3 sets of:
1 pull-up with right leg extended + 1 pull-up with left leg extended

27:30 
400m run
50 squats
15 tuck pull-ups 

Modified/scaled to
5 rnds
800m assult bike  (strained calf-running is not happening)
50 sqts
10 L pull ups from seated on rings.  Not perfect by any means, but getting better.
27:08
m/50/175

Did it last night RXD. My abs hurt pretty good today. 23:53

Scaled/subbed to 500m rows and 20 ring rows
26:36
Oddly, squats got easier as the rounds went by.

24:06 Rx

Scaled! (Coming back from a dislocated clavicle @ the SCJ.) Alternated between strict & kipping PU. 33:45! No pain! Discomfort on the runs, but no pain! 😆

5 rounds for time of:
Run 400 meters
30 squats
10 pull-ups

Time - 22:11

As rx’d, 25:39.

Bit of a grinder.  Running is starting to feel better.  My stride is not so short and choppy.  A couple brief rests during squats.  Broke L pull-ups in 3 sets for most rounds, more in the last round.  Before WOD, did some deadlifts and worked up to 355.

47m/5'10"/180

21:41, 4 rounds. Subbed 0.3mi elliptical for run. 

5 x 
400 m 
50 sq
10 PU
20 pushups

28:45

5 rounds:

400m run
50 squats
15 pull-ups

16:55 - everything unbroken except for last round of pullups - 10/5. 

25:27
Plank Rows for PU.

Completed this after my box group class WOD
Metcon (Time)
60 Burpee
1600m Run
120 Wallball

Then added THUNDERSTRUCK squats to finish up.

25:27
Plank Rows for PU.

Completed this after my box group class WOD
Metcon (Time)
60 Burpee
1600m Run
120 Wallball

Then added THUNDERSTRUCK squats to finish up.