남(m)/46/171cm/94kg/2303021/
10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion./
오늘기록 38분51초(중량풀업: 1라운드이후 모두 반칙,스트릭트 풀업:7라운드 이후 모두 반칙)/
최고기록 남(m)/42(Korean age 42 Western age 41)/83kg/170627) 33분16초/
화요일 저녁 첫번째와드

CFWUx2 3*35db PUs
24:24
40lbdb+clr/bar

10R scaled all unterminated. 4R of 1x 10kg weighted strict ring pull up, 3 strict ring pull ups, 5 kips. No room to kip so last 6R of 3x 10kg weighted strict ring pull up and 3 strict ring pull up.
Prev. In 30 mins I did one unterminated round and seven more in two or three sets per round. Ring pulls - 3x20kg, 4xstrict, 5xkipping.

18:03 scaled to 30# DB

35#. 26:04. 0 rounds completed in one set

subbed weighted pull-ups (5x5) E4MOM

45, 45, 45, 45(f), 45(f)

22:50 rx’d 16 kg

36:40 45lb. Dumbbell 3/4/5 rep scheme, 26 sets. First 5 rounds in 6 sets, last 5 took 20! I tried to do unbroken rounds but that only lasted 4 rounds. E3m became e4m, which then became singles on weighted pull-ups, and a separate single set for strict and then kipping. Missed 1 weighted pull-up but counted the attempt as a set. Mixed my grip and used leather palm guards throughout. 

181/41/69”

Time: 26:03/ 14 counts :)))

Scaled to 25# plate hung from belt and 5 rds: 14:13

M/34/6'/175#

9 rounds completed (all unbroken) of:

2 weighted pull-ups, 25#
4 strict pull-ups
6 kipping pull-ups

approx. 38:00

God bless America

8R 24:17 , 12kg 

Couldn’t do weighted pull ups as only have 45 DB and I can’t do 1 with that lol

i did-
10 rounds
5 strict pull ups
7 kipping pull ups

Time was 19:53. 32 total sets

M/195lb/27/6’1”

#latsfordayz

15:37
turned into jumping pull-ups and kipping pull-ups 

7 round + 4 rep en 30 min

Changed from metcon to 5 rds of strength work instead using 25# dbells and added ab work after each rd

Wow, confinement was not good for my already struggling pull-ups...
3*45lbs, 5* strict, 7*kip
1*45lbs, 3*strict, 5 kip
4 strict, 7 kip
4 strict, 7 kip
2 strict, 7 kip
2 strict, 7 kip
Shower!

M/36/165

Scaled to 5 rounds for time with a 40 lb dumbbell

9:31

only weight I have 55Lbs, 5 rds next time will finish 10reps

8 rounds
47 min, 17 sets

Rx 13:13
M/43

Scaled to
10 rds 
8 strict pullups 
7 kipping pullups 

22:25

50# KB for weighted pull-ups 

19:47

# of sets per round: 1-1-3-3-4-4-3-4-3-2 (28 total sets)

36:18 and 41 sets 
scaled to:
rounds 1-3 20lb dumbbell
round 4 15lb dumbbell
rounds 5-10 10lb dumbbell

Short on time...but not sure I could've done much more...

Sc 25# waist belt but had to come down from bar to take off

5 rounds/75 reps...13:36

Used a 30-lb DB

= 15:43 in 20 sets

M/24/5'8"/160lb
Live Long CrossFit 
Mason, MI

16:10 - Sc
Rounds 1-2 Unbroken with 30-lb DB
Round 3 Broke 3+1, 4+7 with 20-lb DB
Round 4 Unbroken 5+7 (ditched the weighted pull-ups)
Round 5 Broke 4, 1+7
Round 6 Unbroken 4+6
Round 7 Unbroken 3+5
Round 8 Unbroken 2+4
Round 9-10 Unbroken 1+3
-Very hard to go for unbroken sets. Tried to keep that stimulus but each round clearly escalated in difficulty. 

Scaled 
5R 
5 strict pull-ups
7 kipping pull-ups
CFHIM - MAKING PEOPLE BETTER

Probably too much pull up work for my elbows so I replaced the seven kipping pull-ups with five ring dips

25 sets (counted my transitions to the dips)

21:25

40# db
22:30
23 sets

24:50
30 sets
30# db 

M/34/180

20:57

stopped counting the sets about halfway through...

M/39/112kg/179cm
Scale
10 rounds
3 strict pull up
5 kipping pull up
7 jumping pull up
22'02"
Vários no rep

No pullup bar, sub’d with:
10 rounds
3 one arm row (70#) each side
5 one arm row (60#) each side
7 one arm row (50#) each side
15:08... spicy

20:57 Rx
47 sets (45-lb DB weighted PU mostly singles, strict PU unbroken, release, then kipping PU unbroken)
161219 was 23:18 in 34 sets Rx'd
m/52/5'11"/200#

Unbroken on the 1st Round ;) 
1-4-5-4-3-3-3-3-3
(29 sets) 50 minutes total. Had a chat with my neighbor that came up, so time might’ve been less. 30# KB 1 giant blister 1/2 through & then, another massive one on the other hand 2 reps from finishing. 😅🤷🏽‍♀️

35/195/5’9/M

Rx 38:11 with 30lbs. 4 rounds unbroken 

Scaled to:
7 rounds of:
2 weight pull ups (20# DB)
4 strict pull ups
4 HSPU

10:58

18:34
30 sets? I didn't count, but  I at least came off the bar after each exercise 

10# DB for weighted pull-ups

Scaled
10 rounds for time of:
3 weighted pull-ups (3x25lbs, 3x 15lbs, 4x 5lbs)
5 strict pull-ups
7 ring rows
Did each exercise as a set - so 30 sets total

21:29

Note: the set count is just a count of how many times you release the bar. The rep scheme is followed regardless. The ultimate goal is minimum time and minimum sets.

30lb- Sets 1,2
20lb- sets 3-10
grey band subbed for kip
17:22
(2 sets to completion)

10 rds

5 ring rows
3 jumping pull ups
1 pull up with band (strict) 

I always scale pull ups because for some reason my neck always locks up. But this felt good today to focus on this pulling movement. 

WOD ANALYSIS

Coaching notes:

Template: This WOD follows “For Time” template, so scoring is based on the least time to complete.

Modality: This exercise is a single modality that is includes a pull-up with 3 levels of difficulty.

Purpose: The main focus in this WOD is to challenge the muscles involved in pull-up.

The reason for choosing reps: As the movement becomes easier, two repetitions are added to the repetitions.

Note: This WOD set in 10 rounds. So overall, athletes should perform 30 reps of weighted pull-ups, 50 reps of strict pull-ups and 70 reps of kipping pull-ups.

Time to perform: This High intensity WOD takes about ≈ 25 min, so if the athletes perform it longer than it, trainer can scale it. Advanced athletes can do it under 20 min.

Note: Athletes will be allowed to rest for 1 to 2 minutes between rounds.

Running a class: Trainers have ≈ 25 min for set other parts. So he/ she can set the other parts according to purpose of the training and level of physical fitness of athletes.

Physiology (GPP): Stamina, strength and cardiorespiratory play the  major role in this exercise. 

Physiology (energy pathway): The lactic acid system is a dominant energy pathway in this exercise program.

Anatomy:
Pull-up: Agonist-  Rhomboid, Latissimus dorsi, Biceps.
Synergist- Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis.
_________________________

Running a 60 min class:
Whiteboard: ≈ 3 min
General warm-up: ≈ 5 min
Specific warm-up: ≈ 7 min
WOD: ≈ 25 min
Cool-down: ≈ 10 min

Additional time: It remains ≈ 10 minutes that can be divided in specific warm-up or cool-down

You can see my other analysis in my instagram page.
Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

10 rounds for quality of:
1 slow handstand descents
2 jumping pull-ups (hold at the top)
3 kipping pull-ups
 18:44

This was more a skills workout for me given I can’t do pull-ups yet

Row 
20 min @ easy pace

then

10rds for quality 
1  push-up
2  3ct. Active Hang (focus on hollow position)
3  Ring Rows  

Stopped in round 6. Don't know whether I wasn't warmed up, or was exaggerating the kip, but my neck seized up so cut it short.

5+8, 20 lbs. 9:17.

On rings with a 20kg kettlebell
First 7 rounds RX, last 3 scaled to C2rings instead of weighted PUs.
First two rounds unbroken. 23 sets.
38:20
43/1.78m/77kg

RX：28'54''.
https://youtu.be/yxnMhono-Xk

I remember doing this back in 2012, scaling, and still being extremely sore

Globo Scale:  As rxed.  Bodyweight sub do strict chest to bar pullups instead of weighted pullups.  Door gym sub use weight vest 20/15 and do 5 sets of max weighted pullups and 5 sets of max unweighted strict pullups. 

Champions Club Scaling Notes

RANT
We had our Disney Theme Workout earlier today at the Champions Club. If I was in the MLB, I would pick I'll Make A Man Out Of You as my walk-up song.

WHAT ABOUT THE MOVEMENTS
Weighted pull-up - pulling, overhead, strict (no skill), external load
Strict pull-up - pulling, overhead, strict (no skill)
Kipping pull-up - pulling, overhead, skill

WHAT ABOUT THE REPS
The workout description says it all. I think someone sweet would be able to go unbroken for each round, coming off after the kipping pull-ups.

I KINDA WANT TO DO THIS BUT DON'T HAVE PULL-UPS LIKE THAT SCALE
10 rounds for quality of:
1 slow handstand descents
2 jumping pull-ups (hold at the top)
3 kipping pull-ups

I KINDA WANT TO DO PULL-UPS BUT NOT IN THIS FORMAT SCALE
AMRAP in 15 minutes of:
3 slow overhead squats
5 strict pull-ups
7 kettlebell swings

MY STUFF
7 rounds for quality, not for time. I used a 25-lb. dumbbell and went back to my frog kick days ('06-'08) instead of butterfly for kipping. I did all the rounds unbroken, and kinda felt my form was going to get bad if I went any more. Needless to say my arms were fried.

GENERAL FEAR LEVEL: 4