6 rounds 14 reps

3 burpees
7 pull ups
11 wall balls 15# 10-ft ish

M/28/5'8"/180lb
CrossFit AFK/Brave Heart CrossFit

5+20 - Rx
Buzzer on that last wall ball.
Used fat bar for pull-ups. Once the pull-ups took 3 sets to get through, the time was gone. Got pretty real after round 3.

M/51/185

Pull-ups 
14#

7+16

3/5/5 reps, 15# ball

6 2/3 rounds

Intermediate: 5 rounds - official score
But I kept working through the 15 minutes taking minute 6, 11, and 13 for rest.

6 rounds

Sabine:
9 rounds (ring rows instead of pull ups)

The chest-to-bar pull-up is an advanced variation of the traditional pull-up, demanding increased strength and control. It's a fantastic exercise for targeting upper body muscles and improving overall fitness levels.

Dourado Luxury Cars is a premier car dealership in Dubai, renowned for its extensive collection of luxury and sports vehicles. 

M/38/6’/175#

EMOM of:
3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots 20 lb.

Finished round 12 with :02 to spare. 

Deo gratias

8rds, 24kg KB underarm row each arm for pullup, variable target / no target

M 53/195/6’
Intermediate scale.  Got through 5 rnds as rxd.   Finished 15 rnds in 19:13.

Every minute on the minute for as long as possible:
3 burpees
5 inverted barbell rows 
11 wall-ball shots
♀ 10-lb ball to a 9-foot target

12 rounds + 14 reps 

That’s a fast ass minute. Clock giving no mercy today!

9 rounds 

If we repeat this I know I could do 10-12 

M- 53/ 5'7 / 210 
Intermediate athlete 
scaled to toe on box assisted pullups and had to do medball cleans(7) and seated shots(7), but timing is messed up so I did a 15 minute amrap. 
1) 1:20, 2) 1:32, 3) 1:41, 4) 1:40, 5) 1:42, 6) 1:52, 
7) 1:34, 8) 1:38, 9) 1:34, plus 3
finished last round in 1:42.

RXd in the garage gym. Raining so went with 25lb plate thrusters for wall balls. 

just missed 6 rounds. C2B was the killer. 

6 rounds... 🥵

M / 93 kg / 31 y
Rx: 8 rounds

Rx
Walked 5.5mi then 
Completed 3 rounds in time.....😅

15 rounds - Rx’d

Intermediate:

9 rounds + 8 reps

end of 8th round, got the last wall ball in at :59. I was gassed lol. Wall balls are one of several arch nemesis lol. This was a fun one. 

EMOM AMRAP: 10+10

3 Burpees
7 Pullups
11 WB (20lbs/10’)

Scaled Beginner
3 Burpees
5 Ring Rows
7 Wall Ball @ 30 lbs

4 Rounds 9 Reps

9:00 Mark failure - Rx'd

5/17/2024  -  M / 5'7 / 21 / 194

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

*All workouts leading to murph will be done with a 8lb vest*

(Pre WOD Mobility with GOWOD mobile app) 

3 rounds for time: (with 8lb vest) 
30 alternating dumbbell snatches 35 lbs
20 shuttle runs
– 1 shuttle run = 25 feet out and 25 feet back

TIME - 14:44

Accumulate: (with 8lb vest) 
- 30 strict pull-ups

SETS TO 30 PULL UPS: 
5 / 5 / 5 / 5 / 4 / 4 / 2 - EMOM


(Post WOD Mobility with GODWOD mobile app) 

11 Rounds - Rx

You can watch me do it here:
https://youtu.be/1jOZV_NbGB0

3 burpees
5 ring rows
7 wall-ball shots

15lb ball @ 10ft

6 rounds+12 reps

3 burpees
5 chin over bars
14 pound ball

10 rounds total.

i felt great at 7, wanted to get a couple more rounds in. i beleive i could do more than 10 bht i wanted to see where i was at because i never did this type of workout before. so now i know my baseline is 10 total rounds

Intermediate w/ 15lb ball

8 rounds

Rx’d: 7 rds completed 

Failed at 10 reps on Rd 8. Grip went kaput on C2B, couldn’t do them unbroken by rd 8.

M-43/178/77kg:
- 3 Round + 3B+ 5 Strict P.U. + 8 wall ball  (3 burpees + 5 strict pull up + 11 wall ball @ball 11,5 kg);
- to 15’: 5 round (3 burpees + 7 C2B Pull Up + 11 wall ball (ball 11 kg).

10 rnds at 17:32 RXd

8min + 10 reps (modified: 3 burpees/ 5 strict pu / 11 db thrusters #15 per hand)

12 rounds 10min 

Rxd
3 rounds

9 rounds of
- 3 burpees 
- 5 pull ups
- 11 WBS (14lbs)
 - Rest 1 min -
5 rounds
- 1 burpee
- 3 pull ups
- 7 WBS (14)

15 rounds
15min
💪

M/44/140lb 

8 Rounds (RX) 
*Failed on 9th round

Intermediate Option
11 rounds

M 50/180cm/76kg

Intermediate option, 9kg ball

7 rounds in 15 minutes

RX: 5min +7 chest to bars

9+3+5+4 in 10 minutes. Finished last 3 reps of round 10 at about 10:10. Lynchburg CG subs:
3 burpee
5 BB bent over row at 100lbs, supine grip for PU
7 single 40lb DB thruster for WB
Since I’m still working back, I knew the intermediate numbers wouldn’t last long. Great gasser in 90% humidity…

M/49/6'2"/185#

Scaled/modified to 
3 burpees 
7 Inverted rows feet on bench
11 goblet thrusters with 44# KB
Got 3 rounds at the buzzer regrouped and recalculated tried again with this scale
3 burpees
5 Inverted rows with feet on bench 
9 goblet thrusters with 44# KB
Got 6 rounds + 3 + 5 + 6

Scaled to 3 burpees + 5 pull-ups + 11 DB thrusters (2x 15lbs DBs)
Finished all 15 rounds, most in 34s~35s. (Rd.15 took 43s.)
Should I have done 7 pull-ups?

8 rds + 17 reps rx

m/38/5’10”/195

3 burpees
5 pull-ups 
11 thrusters, an 8 and 5# DB in each hand
Stopped at 7 rounds
About 51-55 sec/round
61/5’8”/156

Emom

3 burpees
7 chest to bar
9 wall ball (25 pounds ball)

10 rounds

had to stop because my left hand started ripping.
had 10 sec left before round 11

3 burpees
5 ring rows
7 wall-ball shots
12- lb.ball to a 10-foot target
10 rds

3-5-7
11+8(173 reps)

Pre-WOD
3 mile run in 20# plate carrier

EMOM:
3 burpees
5 chest-to-bar pull-ups-jumping
11 wall-ball shots
15-lb to 10 foot target
 
15, each round consistent @ 45 seconds

Did our Friday Bulletproof workout instead, and I had to sort of make it up on the fly.

12 min AMRAP (I did it while wearing a 20# plate carrier)
3 Burpees
5 Pull-ups
11 Wall Ball Shots (I did 20# ball, 10' target)
8 rds + 3 + 3
3 minute rest, then
For time (12 min cap)
21-18-15-12-9-6-3
KB Swing (I did 32kg Russian)
3-6-9-12-15-18-21
Core reps (I did a combo of TTB and V-ups)
11:49

Had to keep it shorter today, and it just made sense to modify today's intermediate scale into the AMRAP.

15 scaled. 
M/37/195

Intermediate option: 6 rounds

3 burpees
7 chest to bar
11 single arm thrusters with 50# dumbbell  switch arms every round. (Don’t have a wall ball)
I only got 1 round completed. After that I just kept moving for the remaining 15 minutes I was able to complete 9 rounds in the 15 minutes. I should’ve scaled. 

8 rds
out of which 4 were Rx, second 4 were chin to bar

I knew that this wod would be so intense that it made me anxious (just read Glassman's article on the 7min 2k row - this workout format is the most intense!) 

symmetry scale:
3 Burpees
6 Pullups (kipping chin over bar) 
9 Wallballs 20 lbs

finished the 9th round (started first round at 0:00) at 9:05 and thus stopped. 

3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots, 6kg

8 rounds

M/50-54 👨🏻‍🦳
Intermediate
5 rounds in the min. 
11+ rounds in the 15 min. 
15 rounds in 20:20

Every minute on the minute for as long as possible:

3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

7:00 mark failure.

45 second sets

Globo wod: If you don't have a pullup bar that is good for kipping sub 5 strict pullups.  Wallball sub is 15/20lb dbs dumbbell thrusters (scaled 10/15 lb dbs).  If you can't  do at least 15 chest to bar pullups unbroken fresh cut reps to 50% your unbroken max or sub regular pullups. Same rule applies for regular pullups to ring/TRX rows.   Sub inverted rows (bar in rack or Smith machine) or upright dumbbell rows if rings or a TRX aren't available. 

Intermediate option:
Every minute on the minute for as long as possible:
3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots
♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark
15:00 mark complete.
50 second sets