CFWUx2 10*45/95/135 5*185
23:27
223lb dls

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cool

7:15
275#
Band assist pull-ups
Dips

Short and effective CrossFit.

RX 10:14
single deadlift
bmu
6/4/2
5/2/2
4/2

12-9-6
dl 115/120/125 kg
strict ring pull ups
strict ring dips
13:26

13:53 - Rx’d

11:47

9:08 with oly style straps on deadlifts, which were unbroken. Singles on bar muscleups. Used grips round 1as well as tried to maintain a loose, 3 finger grip, then continued to try and not use index fingers until round 3, where I just gripped/pulled as lightly as possible. Could’ve done muscleups unbroken but trying to heal some medial elbow pain before it gets bad. 

180#43%176cm

M/26/5'8"/170lb
CrossFit AFK

7:58 - Rx (Two sets to get through the deadlifts on first two rounds conservatively. Did the bar muscle-ups at a park, dont really get to practice these much and did 3's. A few sets were rough on the turnover on the last rep.)

7:35 s
145#
3-2-1 jumping MU then did the rest of each set as pull-ups. 

first time using the exercise place on Jolly rd. 

F/25/5’5/145
CrossFit AFK

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Sc 6:48
DL @120kg
9-6-3 BMU

https://youtu.be/5t8Q9gOtlKE

M/36/6'/172#

10:41 Rx

Deo gratias

8:30
255 lb deadlift 
c2B and Dip substitute 

185 lbs. 
Sub’d 1 chest to bar + 1 bar dip per muscle up. 

80# dbs, and subbed unweighted dips & pull-ups for MUs

9:19

6.19. 185# and pull-ups and jumping dips.  

2014: 8.20. 135# and chest to bar and regular dips.

8:52. 
Deadlift 100 kg

7:31
mens Rx

6:29

Modified:
--
21-18-18-12-9 reps for time of:

DB Deadlifts @ 2x 15 kg DB
Bodyweight rows 
Bench dips w/ elevated feet
TIME: 19'48''
--
Peace.

95 lb deadlifts, jumping pull-ups, 9 min
12-9-6

12-9-6 deadlift - 230lbs
24-18-12 pull-ups & pushups

6:15

RXd weight and reps scheme, but did kipping CTB instead of BMU.

6:49.

Deadlifts went 10! -2, then sets of 3.
CTB were more like triples, singles, and doubles. Grip ripper! 

Did at home, so scale for muscle ups limited
12-9-6 DL @ 255lbs
24-18-12 chair dips
10:12

12-9-6
deadlift #135
semi strict pull-up
6:52

then

6sets of 5 ring dips

8:07 Rx'd
(Because of my set-up, the Bar MU were partly-strict-partly-mutant-kip)
Compare to 200207: 10:20 with Ring MU
m/54/5'11"/190#	

Rx’d: 6:48

200206: 7:29

141129: 19:40

29,M,5’9”,179

Strength
E2MOM
Bench Press #165 for 3 reps

Metcon
12-9-6
Deadlifts #185
9-6-3
Kneeling Ring Muscle Ups
Time: 3:57

No Space in Garage for Muscle Ups bar or ring. Think I may have went too easy on the Deadlift weight. Broke sets as 8-4, 6-3, 4-2 for Deadlift 

I've tried CrossFit in the past but never developed any type of consistency with it. I've remained an avid fan of the sport over the past five years, always considering getting back in to it but never finding the motivation. My wife just showed me the 2021 Games and it really motivated both us. My new work has a great little CrossFit area so i thought I would try to follow the WOD. This is my first time back in, so I'm trying to take it slow. 

12-9-6
DL: 95 lbs.
Band Assisted Strict Pull Ups 
6:05

Pretty nice WOD for my first time back in it. I could have gone heavier on DL but just focused on form. Pull Ups were TOUGH. Need to build my strength there and work on the kipping form eventually. I've always wanted to learn that. Happy to be back!

100 Kg Deadlift

6:43

8:47 Rx

M/29/6’1”/200lbs

Scaled: 
2x95lb dumbbells deadlift
assisted bar mu

10:14

Adorando essa leva de briefings pros brasuca

Brabo!!

8:10 RX

M/39/5’9”/195#

12-9-6 deadlift, 235#
15-12-9 pull-ups and ring dips
10:25

200207:  7:33, ring rows vice pull-ups 
141129:  7:16, 220# DL

59/5’8”/155

Today: SC 275#, PU/ring dip 1:1...9:37

2/7/20: SC 235#, pull-up/ring dip 1:1 for MU...9:59

KLAS: SC 45#, grey banded PU...9:18

6:11 #205, pull-ups and push-ups. I was looking back, I miss Bryan Rosen’s warmups!

M/47/6'2"/185#

Scaled/modified to 260# DL'S and 53# DxKB Ben Grimm's sub'd for MU'S the rep scheme as rx'd...
7:54

9:00 Scaled 

5:41 RX
@crossfitdortmund GER

12-9-6
205lb deadlifts
chest-to-bar pull-ups
strict ring dips
7:15

12-9-6 reps for time of: 7:22
Deadlifts  215 lbs
 Jumping Bar muscle-ups

12-15-9
DL @ 205#
Strict Pull-ups
*No clearance for Muscle-ups
8:23

12-9-6 reps in 9:43 of:
Deadlifts, 205#
Pullups
Pushups

Scaled/subbed
12-9-6 reps for time
DL 225#
Jumping CTB pull-ups 
Ring Dips
6:08

Little time for much this morning and MUs just aren’t happening at home. 3:00 am hurts.

Champions Club Scaling Notes

RANT
Just watch that demo. My Lord, I don't understand how you can do CrossFit and be cocky. Especially if you're a guy. The amount of girls in CrossFit that can smoke most guys in workouts is ridiculous.

WORKOUT THEMES
Short and heavy. Strength and stamina likely the limiting factors. Also power? Squatting with heavy weight and midline demand and clearing an obstacle are also themes.

ASSUMED
You can do 12 reps unbroken of each when fresh

MAIN DECISION
Work on strength/stamina and lose intensity, or keep intensity and scale?

TECHNIQUE SCALE
AMRAP in 15 minutes of;
10 deadlifts
10 kips

CONSISTENCY SCALE
As close to rx as possible, don't worry about time.

INTENSITY SCALE
Sub burpees with the highest jump possible for bar muscle-ups (and practice them in the warmup)

MY STUFF
13:18. Bad time but not because of bad effort. Deadlifts were 315, but muscle-ups just weren't happening today; ended up dropping to ring muscle-ups, then assisted ring muscle-ups. Tough combo for me. I know what I need to work on.

GENERAL FEAR LEVEL: 7

7:15 Rx. Deadlifts were weak, broke up in sets of 3. Bar MU unbroken