13 rounds + 2 reps RX

CFWUx2
11r +13 reps

13 Rx

11 Rounds + 4 [RX]

M/44/5’9”/196
12 Rounds + 13 Reps

11 rounds plus 18 reps 

M/31/6'/195#

9rds + 4 pullups and 8 pushups

subbed 40# DB hang snatch for medball cleans

7R + 2r

16 rounds 17 reps RX'd

13 plus 5 rxd. thought I would get more. 4 rounds at the 5 minute mark....
Unbroken pull/push. Overhand grip. Pushups got hard the last 4 rounds or so. Dropped most of the MB cleans (which are always squat-cleans) to stay at a pace my heart and lungs could handle. Felt pretty smoked at the halfway mark though (cardio). 

178/41/69”

14 rds + 4 PU

12+8 reps

M/35/6'/175#

13+15 Rx

Rx 8R+14

9 Int +2 pullups
12lb ball

9 rx

9 rx

16 rds+10 rx
(20# kb)

Complete as many rounds as possible in 20 minutes of:
4 strict pull-ups
8 push-ups with feet on a box @40cm
12 med-ball cleans @ 10 kg

Rounds completed: 8

Rx...12+ 4/-/-

M/25/5'8"/155lb
CrossFit AFK

13+23 - Rx
(13+22, actually did 11 cleans on round 12) 

12r+12 rx’d

Rx Goal:
13R+12

Actual:
Rx’d
14R+15

M/31/190/6’0
15 reps rX

7 + 16

M/ 46/ 135 lbs/ 5’-6”
As Rx 
I completed 16 rounds plus 4 pull ups.
for me it was all about managing and pushing through the Med ball squat cleans. The pull ups and push ups were quick to bang out. I did a LONG workout of body weight reps intense midline workout two nights ago. 1000 rep plus 4 minutes of plank in about 54 minutes. 
this was much harder than I thought it would be. 
At first I was thinking 20 rounds was feasible but I will have to get a lot fitter to be able to do that. 
I felt it in my legs and lungs. Solid workout. Next time I’ll be going for 17 rounds plus. 
great workout. 

New to this board. Is there a way to capture your workout reps/weight?

12 rounds. With 25 lb plate cleans


Cardio was weakness.  PU and PUPS unbroken 

RX: 15 Rounds

11+4; feet on 20 inch box 

15 AMRAP
4 pull-ups with red band
8 push ups with feet on stacked plates 16 in. 
cleans with 14# WB
7 rds + 4

13rounds

everything RX but knee push ups. Although supraspinatos is getting better, I’m still far from doing a push-up and hang from the bar is still painful.

Mirella Miranda
10 rounds

2 kipping + 2 strict pull-ups
8 knee push-ups
12 med-ball cleans

41/f/128
11 + 3 reps (RX)
Those push-ups!! Ole droopy midline Thomas. 

12 rounds + 12 Rx
M/30s/220

AMRAP of 20’
4 strict pullups
8 push ups with feet on 24” bench
12 med ball cleans #25
9 R

push-ups on dip machine with feet on bench, and subbed bench step-ups for clean

10 rounds

Rx 15 + 17

15+12 Rx

Pull ups UB through 12 rounds, then 3-1/3-1/3-1/2-1-1

all push ups and cleans UB

never expected the push ups to be the easy part!

10 rounds + 4 pull ups
AsRx 

Rxd
9+4 push ups

12 rounds + 12 reps
no med ball so I subbed 12 Russian Kettlebell Swings w/ 50# KB

7 +1

18/01/22: 15 rounds RX
substituted D ball cleans for 20kg squat cleans as in garage gym with no D ball

16 rx (+) (had a Doberman pup on my back for a bunch of the push-ups :)

Wow this was tough for me today. 8 rounds 2 pullups. Strict and feet on treadmill (so maybe 6 inches) 

Taped two 5lb plates to a 10lb med ball. It didn't not work... The cleans were more power than squat, unsure if that was wrong because I was able to do about a round per minute which seemed too fast looking through the comments.

19 R + 4 pullups, 8 push-ups, and 1 clean.

9 rounds + 12 reps in 20 min
Scaled to blue band assisted pull ups, knee pushups and 20 lb med ball for the cleans (it was all I had).
F/23

RX many rounds with loads of sweet.
Cleans with squats was the limiter for me... + they broke my counting.

Thanks

Male/53/6'2"/180#   Rx'd
14 rds +15 reps...needed another 20 seconds to finish those cleans   

17 RX
Small basement makes for quick transitions!
love this Cindy-type variarion

My first time ever doing this work out.
I did it RX
13 rounds 16 reps
Having to stop to wipe sweat from my eyes slowed me down more than anything else - lol!!

M 50/190/6’
16+7 rxd.

10 min Warmup
(rowing, stretch and glute activation)

15 min AMRAP 
4 banded pull-ups 
8 push-ups 
12 med ball cleans @14lbs 
(Finished 4rds+15reps)

8rds 
30sec sprint 
60sec rest 

-left groin is pinched so saved energy for the speed workout 

Intermediate option.

4 rounds RX
3 rounds just Kipping 
3 more rounds jumping pull ups

10 rds total + 17 reps

14rds + 12reps with feet on bench (no box).  All else Rx'd.

First CrossFit workout in probably 3 months.... trying to get back into it.

Rx: 13 rounds + 4 pulls ups

13rds + 11reps Rx

Really wanted to get 15rds

RX: 16 rounds plus 4 pull ups and 8 decline push ups 

Hadn't hit a main site workout in a while and this one fit the bill for how I was feeling today. Decided against the med ball cleans because I squatted yesterday. I did 20 Mins or 4 Strict PU, 8 Def. Pushups (18" - Didn't do a 24" box because I had to use a bench because I cut my foot and wanted to the padding - long story), 12 KBS 70#. 10 Full rounds at the buzzer. 

Complete as many rounds as possible in 20 minutes of:

4 inverted rows 
8 push-ups with feet on a box | 50 cm box
12 DB squat cleans | 2x 7,5 kg DB (tried to mimic the movement pattern of med-ball cleans) 

SCORE: 8 rounds

After 6 rounds unbroken, had to take short breaks during cleans... they were surprisingly difficult. Underestimated this one. Well done 👍 
Did two more rounds for good measure and called it a day. 

  

17 plus 3

20 minute AMRAP of:
- 4 strict pull-ups
- 8 push-ups with feet on a box
- 12 med-ball cleans (24#)

Result: 10 rounds + 3 reps
M/44/5'6"/132#
265 cals; 167 avg/180 max heart rate

M/48/175
11+4 Rx
everything unbroken, but slow. 

Rx 14+17

36/195/5’9/M

16 rounds + 15 reps Rx'd
m/52/5'11"/200#	

M/55/6’0”/181

Rx (wearing a mask): 15 rds + 4 strict pullups + 8 box pushups (372 reps total)

As rx’d, 16 rounds + 3 pull-ups.

Went hard but not crazy.  Tried to just keep moving.  Unbroken everything but sometimes I was lazy and dropped the ball or took a quick breather in med ball cleans.
 
47m/5'10"/190

Rx’d 19 rds

14 Rds + 6 Reps

Rx,  25# DIY Med ball 

12 rounds, 22lb ball. 

M/46/6'2"/185#

Rx'd 
14 rds + 4 

Spent a few mins getting the movement down on the cleans with dumbbells then rolled into the workout. Did push-ups with feet up on bench, pull-ups were assisted with band (black) and weight was 16  # on cleans. Approx 6 rounds in 13-14 mins. Will go again Wednesday 

20 min
8 inverted rows (high parallettes)
8 pushups, feet on 2nd garage stair)
12 med ball cleans, 20#

7 rds + 4 med ball cleans

Almost got 8 rds. Those cleans sucked way more than I naively thought. Was not expecting that suffering.

9 rounds 7 reps Rx

Approx 17-18 mins. Spent a couple mins figuring out the motion with dumbbells and then rolled into it. I’ll go conservative and say 6 rounds. Plan to do this one again Wednesday

rx
11 rnds plus 2 pull ups
m/50/175

subbed 2x10#DBs for med ball (else RX):
16 rounds + 4 reps

...those cleans...

11+4+8+4. Total 280 reps. At home, so used 25lb plate cleans. 

8 + 12
Used a 18 lb med ball because that’s the only one I have.  Did the pull-ups and push-ups rx 

14 rounds + 12 reps Rx

all strict pull ups unbroken 

M/28/6’1”/200lbs

8 + 3

Banded pull ups, 2 regular push ups + 6 knee push ups, 12 med ball cleans 10lb

F/26/5’7”/160lbs

10 rounds + 15 (w/ 20# DB)

Week 3 after contracting COVID-19, still feel it in my lungs. Stay safe everyone.

M/33/185/6’0”

35/M/6’4”/265

12 Rounds

*Pull ups - controlled leg to 90 degrees after round 4; push-ups- unbroken 20” bench; cleans - unbroken all squat cleans 

1:08/1:27/1:42/1:52/1:48/1:43/
1:40/1:53/1:45/1:54/1:38/1:29 

10+10
strict pullups
regular push-ups 
medball cleans with 20 (all I have in my garage)
😵

13 rounds + 2,
Subbed 12 x 12kg KB squat cleans since no med ball, 6 each arm

15 rounds
4 strict pull-ups
8 push-ups with feet on couch
12 med-ball cleans (approx. 8lb ball)
16th round did 4 strict pull-ups

11 + 2 with kipping PUs.

Nick - about 15 rounds scaled!!!

JonNYC

13 rounds + 10 reps

7 rounds plus 4 plus 6
Rx
M 53/68”/157 lbs 

11 Rounds - RX

12 + 12 RX

Med ball cleans became challenging.  Good practice snapping under the weight.

Rx 13 rounds + 4&8 + 2 cleans = 326 total reps
Bag of 20lbs of weight plates = med ball

M/41/180/5’9”

12 rounds Rx

Intermediate option 6+16

M/37/175lb/5’7” 

10 + 17reps as rxed

9R + 19
38/m/195

RX - 15 rounds + 12 reps, med-ball cleans were tougher than expected

17 + 4

12 rounds even.
I did med-ball squat cleans. 

Rx: 16 rounds + 2 pull-ups

Subbed 20lb backpack cleans. 
All else Rx 
14 rounds + 2 reps 

14 rounds, not too shabby for a hotel workout!

M/42/ 1.7m / 75kg

17 rounds with 15kg med ball (30lbs - no 20).  

The incentive to keep going when you've already seen the board and know that if you push you can get one more round in is amazing.  I can't attest to all of those pull ups being completely strict.  
Definitely a new favourite to throw into my arsenal.  Thank you,

14+18
rx

15 rounds even 
30# medball cleans (no 20#) 
ring pull-ups

9 rds + 12 reps

Rx
39/F/135

9 rounds! I am a beginner but did 20 minutes, but with a lighter medicine ball

16 Rx, who needs bodybuilding 💪🏼

14+21  (14lb ball, rest Rx) Pull ups were horrible, haven't worked on them for a long time and I had to pay the price

9R+4 

Ring rows
Push ups
Medball Clean 20lbs.

RX:13R+12.(Unbroken)
https://youtu.be/7_PtmzL2BrY

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Strict pull-up - overhead pulling with as limited moving parts as possible
Box push-up - pushing at midrange with a little more load than usual, also an emphasis on global flexion
Med ball clean - jumping with an odd object, emphasis on range of motion

MAIN DECISION
Do I have the strength/stamina in the midline to keep integrity on push-ups and pull-ups

TECHNIQUE SCALE
AMRAP in 20 minutes of:
8 kipping pull-ups
16 med ball cleans
*get a good dose of box push-ups or regular push-ups in the warmup

CONSISTENCY SCALE
5 rounds of:
2:00 strict pull-up practice
2:00 box push-up practice
2:00 med ball clean practice

INTENSITY SCALE
AMRAP in 20 minutes of:
4 strict pull-ups
8 clapping push-ups (or just hands leaving the ground)
12 squat jumps

INJURY SCALE
The gist of this workout is a variation of Cindy that emphasizes more strength on the first two movements and more skill on the last one. So pick three movements you can do, working towards the sustainable rep limit of strength ones and a good dose of skilled ones. In the end, stamina would be a factor more than endurance.

MY STUFF
Went for 20 minutes trying some different variations: rope pull-ups, ring pull-ups, clapping push-ups, hands-off push-ups, squat jumps, and med ball cleans with ol' floppy. Went more for quality than speed.

GENERAL FEAR LEVEL: 5