CFWUx2 10*45+1cj*2 10*95+1cj*2 10*135+1cj
28:52
135lbs

39 y/o M...bar MU

11:28 Rx

did this after a heavy day piece

Finally made up 11 months later. Sub str PU/str dip for MU, 135#...17:48

(5:01/5:51/6:56) DU destroying me especially round 3.

RX 11:58

M 33age/1,74cm/71kg

15:48
used bar muscle ups

5 pull-ups & dips, 25# for MUs, 40# des for HPCs and PPs, and subbed 25 TJs for DUs

15:35

15:00

Scaled to 135#: 13:55

10:36 scaled to 135 otherwise as rx’d

First 5 muscleups unbroken, then 3/2. Unbroken jerks but the last rep was pressed out. 155 would’ve been over reaching for unbroken jerks and would’ve likely resulted in a time closer to 15 minutes. I tripped 2-3x on double unders except on the last round when I only tripped once. Cardio and shoulders! 

179/41/69”

18:44

M/35/6'/178#

10:09 Rx

3 rounds for time of:

6 ring rows + 6 ring dips
9 hang power cleans
7 push jerks
50 double-unders

115lbs.
12:19

3 rounds for time of:
5 ring rows + 5 bardips
9 hang power cleans @95lbs
7 push jerk @95lbs
50 double-unders

Time:10:45

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

8:39 - Sc (strict ring muscle-ups from seated, legs straight out in front. 135lb)

6:44 Rx

M/28/6’1”/200lbs

24:49 minutes
very cold & windy outside. Steel PU bar was so dang cold. Thought my skin would stay stuck to it & tear off. 
RX weight, subbed DU for 100 SU (DU weren’t going well in the warm-up. I have lower leg issues I’m working on.) Time could’ve been much better...Was playing fetch with my heeler & my rat terrier ran off with my watch & gloves @ one point. 😂🐾❤️

19:55 - 3MU (all singles, one miss), 9HPC into 7PJ with 95# & 50DU.  Averaging about 1 wod per week since starting new job 7 weeks ago & it shows.

Subbed to strict pullups and dips and 85#
12:52 

So many breaks. 

Lots of subs as I don't have MU or DU. 

X10 strict Chest to Bar
X9 HC w/ 135lbs 
X7 PJ w/ 135lbs
X100 Singles

10:47

Glad I scaled the weight back, harder than I thought. Practiced doubles for a while and am getting closer but still not there yet. 

5:59 rx

34/5’10”/220

16:15
scaled
subbed 3 pull-ups + 3 dips for 1 muscle up
135#

11:35 Rx

Subbed 3 PUs / 3 Dips per 1 MU, scaled to 2 rounds as time cut short:

18:20

42 / 6’0 / 195

@ 95 lbs
12’58.56”
2nd and 3rd round of muscle-ups were time suck as well as second round of double-unders. Grip and hands are  torn up. 

As rx’d, 15:50.

Took this at a measured pace.  MUs as singles.  No misses until last round, and then I had 3 – fatigue and probably pulling a little early.  Did HPCs as 5-3 and 1-into push jerks, except round 1, where I did 5 and 4-into jerks (spicy).  Unbroken push jerks.  Dubs were not bad, but still a couple misses each round.   Tough one – did not feel at full strength today, so just happy to get through this.

47m/5'10"/190

My foot’s still bothering me (going to the doctor today), so I made some subs;

3 rounds:
5 strict pull ups
5 strict ring dip
25 KB swings 70#
25 push ups
20 cal row

13:43

The row really killed my pull ups. I went UB the first round, but could only do 1-2 at a time in the latter rounds.

KBS: 17-8/12-8-5/13-8-4

3 rounds in 11:55 of:
5 pull-ups
5 assisted ring dips
9 hang power cleans, 105#
7 push jerks, 105#
50 single-unders

3rft
5 box muscle ups
9 hang power clean 
7push jerks @60kg
50 double under - 47 the biggest set unbroken 

12:21
Round times
R1 | 03:13 |  
R2 | 04:45 | +92 s 
R3 | 04:23 | -22 s 


Mirella Miranda
3rft
5 pull ups
5 push-ups 
9 hang power clean 
7push jerks @35kg
50 double under - 12 the biggest set unbroken

17:23

Round times
R1 | 07:27 |  
R2 | 03:36 | -231 s 
R3 | 06:20 | +164 s

5 leg tucks
5 dips 
9 hang cleans @ 95
7 push presses  @ 95
50 SU 
8:46

12:13

Rx.
06:37

Scaled
5 Bar Mups(Counted attempts, only had 2 misses, both in the first round)
9 HPC(135)
7Push Jerks(135)
50 Double Unders
12:32

Bar for MUPs was about 25M away from barbell and jumprope. 
Also had to do this outside in the wind. I chose to blame the wind for my double unders being garbage.

I've been scaling MUPS to strict pull ups and dips because of the location of the only pull up bar I can do mups on. With this one I decided to make the jog(lets be real... it was a trot at best) to see how my bar-mups would be in a work out. The first round was the worst, I needed to spend more time practicing. 2nd round was the best doing a set of 3 and 2. Last round was 2-1-1-1 I played with my grip a bit and found a good position. 

HPCs done 5-4
Jerks done unbroken

Double unders were a mess. 

20:00
scaled to:
10 jump chest-to-bar pull-ups from 2-45 & 1-25 plateform 
9 hang PC’s w/135#
7 push jerks w/135#
50 dbl. unders

Sick today, so scaled and took it easy
3 rounds of:
5 strict C2B pullups
9 hang power cleans @ 65#
7 push jerks @ 65#
50 single unders
7:45 (2:24/2:39/2:41)

3 RFT
20 pushups
9 sandbag hang cleans
7 sandbag press
15 cal row

8:31

Customized

3 rounds
10 chest to bar pull up
10 knuckle push up
9 hang power clean (2x 60 lbs DB)
7 push press (2x 60 lbs DB)
50 jumping jacks

8m31s

Good medicine, thanks.

Modified to
10 pull ups
10 dips
9 HPC 135#
7 PJ 135#
50 double unders 
13:00 even

Scaled to 135# barbell, subbed bar MU’s:
9:54

Had fun!
RX/Bar MU/10:49

Forearm/grip strength was my issue on this one.

13:22 modified as follows:

5 pull ups
5 dips
9 HPC @ 65#
7 PJ @ 65#
50 DUs

Wish I was stronger and could lift heavier. I guess there’s no better way to get there than to just keep going.

M/59
scaled #95
9:33

10:06 
3 rounds:
11 pull-ups
9 hang power cleans 155#
7 push jerks
50 double unders

Rx’d   5:29

RX 11:08, I did BMU instead of RMU.

8:29 RX

Scaled:
5 assisted MU
135lbs for the bar work

8:39

Modified / scaled to: 

3 rounds for time of:

10 horizontal rows 
10 chair dips, elevated feet  
10 DB hang power cleans | 2x 12,5kg DB
10 DB strict presses | 2x 12,5kg DB
50 jumping jacks 

SCORE: 17' 24''
--
Even with all the modifications, nice one ! 👍
Everything unbroken except presses 😫
1 km run before, 2 additional sets of each movement (except JJ) after.
Around 5 km run in the morning 

Subbed RMU for 10 TTB
Rx weight 
9:02

14:47
barbell @135lbs

10:09 Rx
Nice WOD!
m/52/5'11"/200#	

12:51 rx (w/bar mu)

3 Rds 
5 pull-ups 
5 dips
9 power hang cleans (65#)
7 push jerks (65#)
100 single unders

12:36

Scaled to 3 rds of:

5 30# weighted strict pull ups 
5 30# weighted dips
9 2x70#DBs hanging Power cleans
7 2x70#DBs push press/jerk
150 SUs

12:43

Bad time today but took it easy in the DUs to practice them: 17:01

M/55/6’1”/180

3 RFT:

5 strict muscle ups
9 hang power cleans (155 lbs)*
7 push press (155 lbs)*
50 double unders

Rx (masked): 14:18

* should have scaled to 135 lbs

m/35 RX 8:28

On the hang clean/jerk went 7/2-7 | 8/1-7 | 9/7
was able to 1 set the dubs today. It was a good day overall. 

RX 15:30
mucleups being the weak point :) 

M/47/5’11/200

subbed Chest to bar for MU’s, intermediate option @ 135lbs.  Tried to roll cleans to jerks without dropping - lasted one round then broke after 8 cleans in last 2 rounds.

8:35

13:54, did 15/15 pull-up/ring dip for MU, used 115 for HPC and PJ  , should have done 135. 

3RFT
(Aside from sucking at MUs, they are a no-go in my garage for the time being so subbed below)
10 pull-ups
10 ring dips
9 hang power clean
7 push jerk
50 double unders
Scaled weight to 105# for HPC and PJ
12:15

Had a big slice of humble pie this morning. Upper body strength is an issue for me but dang. Scaled the weight to women's Rx for a solid chance at unbroken on HPC and PJ.  Ended up 8+1 on all HPCs but stayed unbroken on PJ.  DUs were the biggest time suck today - ugly doesn't cover it.  It feels like I have been getting worse with them over time vice better.  Maybe the ropes I have been using lately are a factor, but inconsistent focused practice is probably the culprit.  Get after it.

8 pull-ups
7 ring dips
9 hang power cleans
7 push jerks
50 double-unders
(105lbs barbell)

13:05

Hoped for sub-12 but I didn't have the gas to push Rd.3. Also - contra video - I dropped the bar between cleans and jerks; I had to rest the wrists.

12:49 intermediate option

the transitions were rough and then shoulder fatigue made the last set of MU into singles

CrossFit training intermediate option
3 rounds for time of:
3 muscle ups with feet straight out in front 
9 hang power cleans 95 lbs
7 push jerks 95lbs
30 du
goals today were to hang onto the bar for 9 hang power cleans and push 7 push jerks.
du’s were 20-10 x3
scaled muscles ups un broken 
7:49

Its been awhile since I posted.  At home and saw this one.

Modded to my available equipment (50lb dbs and rings in a door gym, cant do DU due to low ceilings and shaking the apt)
3 RFT
7 seated rmu progressions
12 Hang power clean 50# dbs
9 Push Press 50# DBs
30 dumbbell hop overs (back and fourth equals one rep, these shake the apt much less than DU's)
14:22

Equipmentless scale:
3 rft
10 strict pullups or bent over rows with heavy loaded backpack each arm, and 10 chair dips
8 "knee ups" (Go from kneeling to standing explosively)
12 elevated pushups OR 6 Kipping HSPU
30 Tuck jumps 

Scaled/subbed:
3 rounds for time
3 bar muscle ups
barbell to 115lbs 
50 SU’s + 30 second DU practice

9:30

Intermediate Option - 3 rounds: 
subbed15 pull-ups & 15 ring dips for MUs
all else Rx at 135-lb. 
19:25

11:32RX
round1: all unbroken

round2: 
RMU: 2+2+1
HPC & PJ: 8+1+ 7
DUs: unbroken 

round3: 
RMU: 2+2+1
HPC & PJ: 8+1+ 7
DUs: 30+20

6:58 RX

RX:8'54''.https://youtu.be/LAfMs3qXCF8
muscle-ups (unbroken)
hang power cleans (8+1)
push jerks (unbroken)
double-unders (unbroken)

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Muscle-up - scaling an obstacle with an emphasis on skill (core-to-extremity, global extension/flexion)
Hang power clean - jumping/landing with a medium weight, emphasis on the jump
Push jerk - jumping and heavy weight, emphasis on upright torso in both jump and land, as well as overhead position
Double under - elastic jumping with some extra accuracy sprinkled in

MAIN DECISION
Do I have the technique to be able to go for intensity today?

TECHNIQUE SCALE
3 rounds, 2 minutes of practice at each station, keep movements/weights as close to rx as you can

CONSISTENCY SCALE
1 round, mush everything together

INTENSITY SCALE
5 rounds
Sub either dips or pull-ups for muscle-ups (whichever you need most)
Cleans are fine
Sub push press for push jerk
Sub singles for doubled
*add reps if you're going lighter

INJURY SCALE
Upper-body - 3 rounds, 3:00 sit-ups, 3:00 box jumps
Lower-body - 3 rounds, 3:00 strict dips or pull-ups, 3:00 sit-ups

MY STUFF
9:25, 135 instead of 155

GENERAL FEAR LEVEL: 6