No partner/time so did 1min work/rest 13m:
 64 wall balls (3x1m on/off) 21-20-23
18 bar muscle ups (2x1m on/off) 9/9
9 clean and jerks @155 (2x1m on/off) 3/6

18:27 RX- Solo

16:30
was hampered on the clean and jerk by wrist injury sustained skiing

M/27/5'8"/170lb
CrossFit AFK

12:57 - Rx (Partner did not go Rx) 

22:45 beg + int

100 WH @ 14 lbs
30 band row (black)
30 dips 
30 clean & jerk @ 95 lbs

20 lb ball, bmu, 150 lb barbell.
25
5
5
25
5
5
25
5
5
17:00

18:30 solo
14 lb
15 mu
105 lb

Solo 15:00 140 on clean and jerks bar muscle ups 20lb ball

SC 2:1 our/str dip for MU/135#...finished 18:57 including rest.

M/37/6'/180#

10:45 Rx with bar muscle-ups
30 WBs 
30 WBs
15 WBs + 5 BMU
8 BMU
2 BMU + 7 CJs
8 CJs in :45 of 11th minute

Deo gratias

Modified:
--
100 DB thrusters in AFSAP, working 1', resting 1':
> 6 sets
100 inverted rows + 100 bench dips in AFSAP, working 1', resting 1':
> 9 sets
100 DB C&J @ 2x 12,5 kg, in AFSAP, working 1', resting 1':
> 10 sets

50' total time 
--
Peace. 

10:30 SOLO version Scaled
15# Ball/Jump Muscle Ups (Box/105# Barbell
Work: 05:30

12:05

For time:

100 wallballs - 20lbs, 8 foot target
30 strict pullup
30 clean & jerk - 75lbs

As rx’d, 14:16 (solo version with ring MUs).

Interesting WOD and pretty fun.  Wall balls in three working minutes, 28-27-20.  Had enough time to get 1 muscle-up in before the rest minute.  Rest of muscle-ups in the following three working minutes: 6-5-3.  Had enough time to get 3 C&Js before the rest.  C&Js after that were 8 singles, and then 4 touch-and-go in the last working minute (16 seconds).  Probably could have pushed a bit harder on clean & jerks.  Would have required TNG for all, but could have done maybe 5 in the first half-minute, and then 10 in the next minute and finished sub-13.  Feels very strange to rest for a whole minute.

49m/5'10"/180

With Chris doing bar MU

14:50

14:25 total time done solo. At a globo, so had to sub a little. 20lb DB’s thrusters for WB, 15/15 C2B pull-ups/deep bar dips for MU. 

12:17 solo version, scaled. 15# ball, toe ring muscle ups, 105# barbell

29:00 rx

Solo:

30 ring rows and 30 dips

all else rx. 15:52

Solo, with these subs/scales:
75 DB thrusters, 2x 15lb DBs
25 pull-ups
25 ring dips from 1/4 squat
15 DB C&J, 2x 40lb DBs

10:48 total = 5:48 work time

Weird. I posted this morning but this evening I don't see my score. If it ends up I'm posting twice, blame the internet.

Solo w/ bar MUs:  12:35 (including rest minutes)

15wb, 5mu, 2cj,
12wb, 0mu, 3cj,
12wb, 4mu, 2cj,
13wb, 3mu, 3cj,
11wb, 1mu, 3cj,
9wb, 2mu/2cj/3wb

WB: RX, MU: with XLRB (assisted), CJ: 135lbs — solo option finished at 32:57

First time ever attempting muscle-ups, surprised I was able to do even one with assistance! Huge personal milestone.

12:06
w/ Jodi

150 WB 20lbs/Jodi 10lbs
30 MU/ Jodi Ring MU Transition
30 CL&J 105lbs/ Jodi 65lbs

W/ my 16 yo son Devin
scaled:
20lb wall ball (both)
jumping muscle ups (both)
c&j (155lbs- me) (115lbs Devin)

13:30

Its is ring mu or bar mu?

Time: 20:36

WB: 20lbs x 75 (4 sets, 25, 25, 18, 7)

RR+JD: 30 Each BW (3 sets, 15, 10, 5)

C+J: 30 reps x 155lbs (8, 8, 6, with extra time in WB 2, with extra time in RR+HD 2, 4)

Completed at the Y. Solo RXd but had to sub in 30 CTB and 30 25lb parallel bar dips for MU. 

19:00 even. 

3 rounds each for wall balls and PC&J. 2 rounds each for chest to bar and dips. 

3 rounds of: 
25 wall balls 20# ball
15 assisted pu
15 bar dips
5 clean and jerk, 115#

20:05

Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls 25/25/25
15 muscle-ups 5/5/5
15 clean and jerks, scaled to 135-lb barbell 8/7

♂ 20-lb ball, 135-lb barbell

14:40

With son(15), attempted for Rx but ended up:
150 wall balls @20lbs, pretty well split ~55/45% [6min]
3 rounds for each at bar MUs where he made many attempts and ripped at some point, while I got a total of 20 [6min]
30 C&Js @155lbs(x17) & 115lbs(x13)[4:10]

Man my legs started wobbly like a baby giraffe before we even started 

8 rds
75 wall balls; 15 Strict C2B; 15 C&J @115#

Solo, scaled/subbed

75 WBS (20#)
30 CTB Pull-ups
30 Ring Dips
15 PC&SJ (125#)
14:48

Followed Steve T's sub for MUs.  155 is too heavy for me to cycle like that safely for C&J.  Did split jerk instead of push because push hurts the knees more than most lifts for some reason.

Scaling - Solo
100 wall ball @ 10 lb
30 Pull up + Dip @ BW
20 Clean and Jerk @ 55 lb

29:43

Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups heels on ground scaled 
15 clean and jerks
16-lb ball 115-lb barbell 
14:38

SOLO Beg:

75 wall balls: 36, 21, 18
15 row, jump dips:  7, 8 
15 C&J 85 lbs: 6, 5, 4

This one is rough. 

1 min on 1 min off
75 WB#20 9’ ceiling did in 2 rounds
30 Jumping MU in 3 rounds (just under)
15 CJ #125 in 3 rounds 
14:18

1 min on, 1 min off
75 DB Thrusters (20#)
15 strict C2B pullups
15 stict bar dips
15 clean and jerks (95#)

13 min (7 rounds)
26 thrusters/25 thrusters/17 thrusters/7 thrusters + 4 C2B/11 C2B + 15 dips/7 C&J/8 C&J

New York minute
scaled to Solo option
1 min work/1 min rest
75 wb 20# 8 1/2 target
15 strict mu seated on thin band
15 cln/jrk @ 135#
12:53
m/52/175

As Rx (solo). 12:32 including rests. 

@home version 

WARM-UP 
100 plank shoulders taps 
50 prone T raises 
75 supine alt toes touch 
75 russian twists 

40 hams Bridging psoas march 
2 shoulders burner 
2x15" Samson stretch 

10 crush grip DB Thrusters 10k 
5 burpees 
10 DB hang snatch 15k
10 DB cleans
3/2/1 DB press / push press / jerks on each side

8 SA DB Thrusters 10k 
8 SA devil press 15k
8 DB cleans & jerks 

6 DB Thrusters 15k
6 SA devil press 22.5k
6 DB cleans & jerks 

2 on each side DB complex @22.5k :
1 devil press + 1 C&J + 1 thruster 

2 SA DB Thrusters 10k
2 devil press 22.5k
2 DB cleans & jerks 
(increasing intensity) 

WOD New York Minute @home (I made some mistakes on the reps between Team and solo version) solo mode :
1' on 1' off
75 SA DB Thrusters 10k 
45 SA devil press 22.5k
75 DB clean & jerks 22.5k
24'40

COOL-DOWN 
2 sets :
10 terminal knees extensions 
10 airplanes
5 snow angels
20m SA OH carry 15k
2x15" Samson stretch 

Did variation due to slight injury, using same time intervals and light loading.

75 Wall balls 9Kg
75 Ring rows easy
75 DB deadlift 10Kg DB
75 DB shoulder press 10Kg DB

Not for time.

Solo
14:53
C&J: 60kg

26, 27, 22 + 1, 5, 4, 4, 1 + 5, 9

Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
4 ring muscle-ups
11 bar muscle-ups
15 clean and jerks
14-lb ball, 105-lb barbell

25min

14:12
35 lb plate thrusters 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
An honorary workout. Gymnastics, weightlifting, monostructural. Squatting with an odd object, big range of motion, scaling an obstacle, core to extremity, a blend of three benchmark workouts

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
												x
HEAVY

STRENGTH SCALE
AMRAP in 20 minutes of:
10 wallball shots (highest toss possible)
5 strict pull-ups or dips (pick one)
1 heavy clean and jerk

COORDINATION SCALE
5 rounds, 2 minutes of practice at each station

STAMINA SCALE
One partner does a true max reps attempt, then rotate. If individual, give it 2 rounds of max reps attempts for each.

MY STUFF
Didn't get around to this one either

GENERAL FEAR LEVEL: 7

Globo wod:  A partner WOD, and a possible hint at an Open wod???  Sub for wall balls are 20/14 lb dumbbell thrusters. If you have a medicine ball but can't throw it on the wall toss it into the air if you  have the clearance. Muscle up type is athletes choice (per video) but when not specified it's usually ring muscleups (Bar muscleups OK to sub today 1-1).  Subs for muscle ups are 3 to 1 pullups and dips or 2 to 1 chest to bar pullups and TRX/weighted bar dips. Dumbbells sub for clean and jerks are 60/45lb dumbbells clean and jerks.  Recommended time cap is 26 minutes.  If you are doing this solo follow the solo option. 

Edited.