M56/150

30-20-10

Row cal.
Pull-ups

8:40

Rx’d, 7:10

As rx'd, 7:17.

Woof, that was painful.  Pushed pretty good on the bike; I usually suck on that.  Pull-ups were 20-10 / 13-7 / unbroken.

51m/5'10"/180

M/52/86

20-15-10

5:57

M/38/6’/174#

30-20-10 reps for time of:
C2 bike calories
Pull-ups with traditional kip

6:43

Deo gratias

15-10-5 reps for time of: 
 
Echo bike calories
Ring rows
5:02

Rx with assault bike : 6'37"

Intermediate workout finished in 8:02 
Used green band to assist with pull ups
And I used rowing machine for calories due to me not having access to the assault bike. 

ASSAULT AIR BIKE
-6:15

M50-54 👨🏻‍🦳
Intermediate
second WOD in a row. 
4:53, 4:06, 2:26->11:25

My Training on Tuesday night, December 10.
20-15-10 reps for time of:
Row Calories
Pull-ups
I completed the Workout in 10:31 minutes.
https://youtu.be/OaicsLQSDig

Intermediate option:
20-15-10 reps for time of:
Indoor bike calories
Pull-ups with thick band
9:14

Bike for calories instead of Echo
12:23

7:24 Rx

M50/77kg/179
Rxd
08:22

Bike was at the house so competed with wall ball. 

6:18

M- 53/ 5'7 / 220
RX'd- 10:32

First 5x5 deadlift (75% ish), then
30-20-10 assault bike
15-10-5 assisted pull-ups (thinner band than usual)
10:48

8:30
30-20-10
Jumping pull-up

Rx 6:03

30-20-10. 
Banded pull ups 
11:57 

11:47, mid, ring rows and bike cals

9:20 Rx

6:52 Rx

55 yo M/ 5'9"/ 153 lbs

30-20-10 reps for time of:
calories rowed (no bike)
chest to bar pullups

10:25

20-15-10
assault bike calories 
cable pulldowns 35 lb each side
12:46

30-20-10 reps for time of:
Echo bike calories
Banded Pull-ups
TT: 7:59

Rx   5:19

7:38 Scaled, subbed for Rower 

Rxish
4:29
Using the POS airdyne, 1:3 calories. Butterfly pull-ups

Son(17)
Rxish
6:14
Same setup, kipping pull-ups

Ex- 5:45

M/35/202#/6’1”
Rx 6:07

7:56 kipping last 10

9:55, subbed feet elevated ring rows for pull-ups

11:08 subbed echo bike with stationary bike.

Subbed rower cals, no bike:

6:20

15:31

6:19 
intermediate option

7:50

Subbed 21-14-7 shuttle runs (25' there & back) for E-bike cal
8:12

10:22
3:00, 2:00, 1:00 spin bike @ level 7, ~75rpm
PU: 12-10-8, 12-8, 10

modified beginner 8:54
1:30-1:00-00:30 resistance bike
15-10-5 TRX row

9:40 at Paradise lake. 
300,200,100m runs subbed for bike cals. Pull-ups on playground monkey bars. 

Rx 7:26

Yesterday’s article on deadlift got me interested in something I haven’t done in over 5 years…
Deficit deadlift 10-10-10
115-165-185#
Standing on a small platform of 4x4s I made about 10 years ago. 
We probably should do them every fourth or fifth DL workout for the extra stretch and extension in the hammies, and to expand the range of our strength. Then
30-20-10 cal rows
20-15-10 pull-ups 
8:53

M-43/178/77kg
30 - 20 - 10
- Cal row (50, 34, 17 SDHP@Kb 24kg)
- Pull Up 
Time 11’ 25’’

Performed CrossFit Warm-Up before hopping into today’s WOD after training legs & triceps for an hour, scaled it to my abilities as pull-ups are still hard but I want to work on them rather than do ring rows.

15-10-5 reps for time:
Assault bike calories
Assisted pull-ups

Time: 7m28

Today’s workout was definitely a sprint, glad it came with a 10 minute time cap cause I was a little pressed for time! Struggled to do the pull-ups unbroken after doing a couple dozen during the CrossFit warm-up, but overall it went pretty well. Could’ve MAYBE pushed an intermediate WOD today but didn’t wanna go too intense given pull-ups are still very much a weak point of mine. Might try intermediate on the next WOD that has pull-ups and just stick to assisted ones!

48M/172/68
Rx 19 min..single PU after 18, jumping PU for last set of 10

M 42 203# 69"
Rx (Assault Bike) 8:01

7:34

Rx 5:34

Follwed by 5 mile run 45:33

Rx reps
No bike, subbed rows 
Banded pull ups, no kip
9:37

Rx:
8:13

Beginner option:.
15-10-5 reps for time of:
Echo bike calories
Ring rows
7:38

Combining the intensity of the Echo bike with the strength-building power of pull-ups is a killer workout duo! The Echo bike torches calories while pull-ups target the upper body, making for a full-body burn that’s sure to challenge even the fittest athletes.

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 M 50/180cm/76kg

20-15-10 reps for time of: 
Burpees
Pull-ups

10:03

Go Broncos! 

Scaled
30-20-10
Assault Bike Cals 
Ring Row

12:45

6:29

Intermediate, 20-15-10
Echo Bike cals
Pull-ups
10:07

Did this on an Echo/Assault style bike by Hammer Strength.  I've used Echo and Assault more recently and I think that Hammer Strength bike was way more frugal with calories based on the time and perceived effort it took to get them - or maybe I was just weak sauce this morning.

Besides CrossFit.com or on the apps like SugarWOD, where else can you guys see the WOD? Both of those places today aren’t loading for me

Rx
5:59

Rx ish. No echo bike at the Y so I had to use a spinning cycle. strict pull-ups. 

10:45

30-20-10 
Echo bike calories
15_10_5
Strict Pull-ups
10:35

Male 36y 180cm 88kg
RX’d 6’53”

Rx 9'27 with weighted vest

Today's workout is a fast-paced sprint to test your endurance and power. Push hard on the Echo bike and aim for bigger sets on the pull-ups. Scale as needed to keep your time under 10 minutes. Focus on form, especially with kipping pull-ups, to maintain efficiency!

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As Rx’d 9:34