M/33/5'7"/218lbs

10Rds ~ (14:00)
Dips 6
PullUps 3

Did some BoxStepUps and light thrusters before. Adductor is still tore and sore. Hip flexors still recovering. Dips pushed triceps to failure. Right tricep was doing all the work and cramped. PullUps were strong and smooth. Maybe try 4PU-6Dips or 3PU-5Dips next time.

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Rx 22:22

Rx   11:06


*I programmed Rob’s two weeks of Programming for my Affiliate. We are completing them in class now!

12:46 scaled
10 rounds 
6 seated press @20# dbs
8 ring row

Intermediate:

10 rounds

shoulder press x 20lbs (sets of 8)

5 burpee pull ups

18.10min

8rft
10 strict press, 75-lbs
5 burpee pullups to 6in target
— 17:24

Intermediate

8 rounds in 20 minutes

12:32 subbed push press with 50lb dumbbells as hspu kill my neck 
m/38/5’10”/195

M/38/6’/174#

21:34 Rx

Deo gratias

JV: 23:20 (handstand push-up progression with keens on a box)

Rx- 12:14

Had to switch to 5 handstand pushups after the first set. 16:10

M/44/140lbs

12:29 RX (Strict HSPUs)

37 / M / 5'9" / 140lbs

10 rounds for time:
6 dumbbell shoulder presses, 20-lb dumbbells
3 burpee pull-ups, bar ~2" above max reach

16:26

First day back after being sick.  Had to go slow on the burpees to work around some injuries.

10 rounds for time:
6 dumbbell shoulder presses
3 burpee jumping pull-ups*
*Bar at the middle of the forearms with arms overhead.
15-lb dumbbells

8:03.76

55 years m
23 minutes 🥹

Intermediate with kneeling box pike push ups
9:56

RX 9’59”

rx (strict) 8 rd’s + 7 hspu

Completed 4/30 at the Y. No pull-up bar that high, so did x5 using one about 1” above reach. Scaled strict HSPU to mat. And dropped to 6 reps for rounds 4-10. 

19:39. 

probably missed the intention, but wanted the volume of those HSPUs. 

18:48 Rx

11:53 rx

First 5 rounds UB and OTM, 4 every 90s and broke up HSPUs, last round empty the tank. Shoulders were more fatigued than I thought from burpees, was hoping to keep it OTM.

Globo wod: sub dumbbell push presses at 60% of your bodyweight total combined weight of the dumbbells if HSPU aren't allowed or possible In your gym. Burpee pullups as Rxed. 

Scaled to Piked Push-ups, feet on 30” box, otherwise Rx
19:18

Probably should have scaled even further to shoulder press as I started to aggravate the left elbow - oh well. All Piked PU were unbroken except 1 round. I was shocked my legs got me up to the bar considering how wrecked they feel.

54 yo M/ 5'9"/ 156 lbs

As Rx'ed 29:41

strict HSPUs

M 53/195/6’
Intermediate scale 14:01.

10:40 RX shoulder pump and triceps 

Scaled intermediate 

10 rounds:
6 box supported hspu
3 burpee pull up 

12:23

Scaled Intermediate 
10 Rounds
6x pike push up
3x burpee pull up

16:13

16:26 - Rx'd

Rx Intermediate: modified hspu on 21" box
17:59.47

10rds 10:04

10 DB Press (30lbs)
5 Burpee Pullups (6” Target)


GWU: Full Body Rot
2x 5cal Row/10 Goblet Sqt/20 Mtn Climbers/20 Banded Pull Aparts 

SPWU: Pull-up/Burpee WU& Pract
^ Wod press

Cool Down: 800m Walk

Rx
16:42

son(16)
Attempted 10 rounds of 6x HSPU to an Abmat and 5x burpee PUs to a low bar, but had to drop to pikes for the last 3 or so rounds 
23:42

10 rounds for time:
6 handstand push-ups (with 9" ball under my head)
3 burpee pull-ups

12:06

Beginner 8:23

Rx’d:  18:30

Like Chris M., HSPU was the limiter. Unbroken 1st (and 2nd?) round, then split 6/4 or 5/5 after that. Good one, though. 

Scaled M/43yo/169lb

40lb dumbbell press
3 burpee pull ups 

13:54

Scales to 6/3 from a 30” box.
15:09

M/ 93 kg / 31 y 

14:33 m

Beginner option: 10:53

As rx'd, 20:47.

Strict HSPUs slowed me down – had to really pace them out.  Did first round unbroken, then 5-5 until last round (4-1-4-1).  Burpee pull-ups slow and steady, trying not to use much upper body. In my experience, burpees greatly interfere with overhead pushing strength.

51m/5'10"/180

Subbed 5 wall-walks for rounds 6-10.

25:15

M / 5’7 / 21 / 195 

*6 WEEK MURPH TRAINING - Week 3/6 - Workout 3/5*

For time: 15:12 
(it would have been quicker had I not had to wait for the treadmills at my gym to reset before every run) 
- 800-meter run (2.5 incline - 7.5mph) 
- 36 dumbbell front-rack lunges (35lbs)
- 600-meter run (2.5 incline - 7.5 mph) 
- 24 dumbbell front-rack lunges (35lbs) 
- 400-meter run (2.5 incline - 8mph) 
- 12 dumbbell front-rack lunges (35lbs) 
- 200-meter run (2.5 incline - 9mph) 

Skill Work
10 sets:
5 kipping pull-ups, jumping pull-ups, or ring rows
:30 rest between sets

Intermediate-ish:
10 Rounds of
6 HSPUs w/ 1” riser for cushion
5 burpee pull ups as Rx’d
19:05

M 42/170 

16:28-10 db standing shoulder press with 30lbs instead of handstand pushups.

Pullup bar about 1 inch above reach
28:40

11:27 Rx

12:08/min made it to 4 sets completed at RX

Second ever Crossfit workout...

Beginner Level: 18:35
6 Clean and Press w/ 35lb Kettlebell (3 per side)
3 Burpee Jumping Pullups

Scaled to
10x pike push-up to 2" deficit
5x burpee + pull-ups, bar at arm reach (doorframe bar)
18:27

Still too much - should have cut pikes (either reps or deficit or both).

Strict HSPUs 
C2B Pullups
Intermediate Scale 24:36

M-42/178/77kg

Rx; time 34’ 19’’

10'53"

RX
11'55"

10 rounds for time:
10 Pike push ups off box (20 inch)*
5 jumping burpee pull ups
*Bar 6 inches above fingertips with arms extended overhead.
*Last 4 rounds did 10 shoulder press with 20# dumbbells; wrists gave out

Right at 15.00
Loved this one, despite needing to scale it!

Modified to 

10 rounds for time:
10 handstand push-ups to abmat
5 burpee pull-ups*
*Bar 6 inches above fingertips with arms extended overhead.

19:18

m/42/165

inter: 12:04

9:45 honestly went way better than I expected to do 

15:13 w/Abmat 

15:04

Athlete 1
63” 171lb

Scaled

10 rds for time:

10 Pike Push Up
5 Burpee Pull Up

Score:
CAP

Rd 7 + 3 Reps

Scaled to
2 rnds
6 hspu/3 burpee pull ups
8 rnds
10 sh press w/25# db's
3 burpee pull ups
14:28
m/54/175

13:57. Did not have a place to kick up to a wall so I did 10 dumbbell push press with 50 pound dumbbells. My pull up bar is shorter than the specified height 

Intermediate:
14:35

20磅推举，10次波比引体 10轮 13'40

Excited for these work outs! A privilege to have my L1 delivered by Rob and team at my home box at the time, on my 40th birthday! What a gift! 

Rob, welcome!  Looking forward to seeing what you’ll do to/for us and our fitness!

Thanks for going easy on the legs…I was half expecting Chelsea +1 or 2!