24:12 compared to 25:11

M/33/5'7"/216lbs


E1.5MOM 10Rds (15:00)
PullUps 50 (5,5,5,5,5,5)(4,4,4,4+4)
Squats 100
ABSitUps 50

Rest (5:00)
Then,

1.0Miles - 10 Skylaps (8:00) 


Did this one as a last Murph prep for volume. Gonna do weight rucksack this year with 20lbs. I usually only use a sprint running camelback with 10lbs.

PullUps were strong! Did 30 in about (7:30)! Squats and situps were all filler no killer. 

Great session today at the college gym. Revitalizing. Did a 1 mile time trial after and hit (8:00). My short time cap (<10:00) is strong. Trusted my fitness for the run and recovered well. Great pulling/running/core session.

#First session 
E2m/10'
-7 t2b
-20D.u
-2 tempo Front Squat(@311)

#wod
20 sets of:
Every 30" second 1 rope climb.(11ft)

19:25rx. 

9:18 Rx

That got tough 🥷

12:51, Rx

Only had a 10ft rope so climbed for 10min
reached 30 at 8:00

cometed 37 reps 

M/38/6’/171#

Modified to:
30 rope climbs to 10’ from seated position. First three pulls legless then one foot clamp and stand and touch. 

13:53

Deo gratias

11:50 Rx

Rx   8:36



*First 20 reps starting from standing, last 10 reps jumping.

10:21 
14ft Rope

RX
11:45

M 53/195/6’
16:47.
Last time 13:54.  Haven’t been working on the rope much and it really showed up today.

24:20, blisters everywhere

5 air squats
5 hanging knees to elbow
5 banded pull-ups
18 rounds
16:50

150 pull ups 24:01

37 / M / 5'9" / 140lbs

AMRAP in 15 minutes:
Squats x3
Hanging knee raises x3
Single-ring pull-ups x3

10 rounds

Held the ring from the sides for the pull-ups to simulate a rope grip.

Shouder press 3/3/3/3/1/1
60/65/70/75/80/85 kg

9:20 Rx

Treated as EMOM - 3x15’ RC

Intermediate
7:27

20 reps with a didymos wrap from the pull-up bar (floor to standing/back down)
10:35 

Scaled to
10 rnds
w/20# vest
3 gi pull us w/knee swing to waist
3 sqts
6:35
m/54/175

Did 25 rope climbs-lying to standing:9min-45sec

Third day. Substitute rope with towell pull-ups. Very weak. I couldn't pull up. I just hung fot 10 seconds with my feet on the floor.20 times. 8m5s

14:30 to perform 40 x 10' rope climbs to a tree branch at the park. No jump, alternating starting hand, clamp, stand and touch top side of branch 

Rx’d:  16:36

27 completed at the 15 min cap.

Compare to 220219: 22:48 (with 21 completed at 15 min cap)

Intermediate, due to ceiling limit

12:10

90 feet assisted scapular pull-ups and 90 TRX rows 13 minutes. So excited I found this app! Miss the community!

12ft rope
9:35

1 assisted pullup and 2 air squats adding one pullup and 2 airsquats after each minute. Went back down the pyramid after hitting max. 

Got to 8 pullups and 16 squats. 

Total pullups: 64
Total air squats: 128

17 mins. 

Hung a rope from my 9ft pull up bar, completed each rep from a seated position legless. 

10.19

Rx cap 15’
26 rope climbs

Athlete 1
63” 170lb

Scaled
15 minute time cap
100 reps for time:
Inverted Row @ 30 in

Score:
12:34

No rope, so 4 mile trail run with hills to try to burn off some residual wall ball soreness, then to the playground for:

11 rounds of 15 reps each, alternating between hanging knee raises on monkey bars, inverted rows on climbing apparatus & TRX pull ups.  No idea of the rope climb to whatever that is ratio, but grip  said it was close enough.

28:25 (run not included)
F-57-59

12 rounds
5 air squats
5 KTE
5 pull-ups 
9:28

Back squats x5
165-185-185-185-165#
Good reminder to do the heavier work first!

61/5’8”/154

Rx 15 no timer did chest workout before and during 

2 push ups
4 deadlifts @ 135
10 air squats with 6 lb. ball

Just getting started on this but I feel it today! :o) 

Beginner option:
For time:
20-30 rope climbs, lying to standing
30-8:45

Sub:
30 rounds of
3 pull-ups
3 knees-to-elbows
(all hammer grip)
13:27

M- 52 / 5'7 / 210 
Intermediate athlete 
scaled due to low ceiling- 2 to 1 lying to standing rope climbs. 
19 rounds in :15 minutes. Grip is shot

No rope at the Y. Used the same sub I used in 2022. 5 air squats + 5 knee to elbow + 5 pull-ups = 1 rope climb. 

21:24

compare to: 22:29

grip and arm/back fatigue were a major factor today after a physical workday yesterday!

Intermediate option:
For time:
30 rope climbs, 12 feet
 Completed in 25 Minutes

RX 13:53

Crossfit CORAJE is the best place of the word. In this pic my bro Joan 🔥 

19.35-RX- paced it to not go to failure

Globo wod: If a rope to climb isn't available sub either 90 towel pullups or 90 l-sit pullups for time, with a 15 minute cap.