CFWUx1
6r+5 8r+6 9r+6

Remada barra  105 lbs - 8 REP 
c2b com anilhas - 8 REP 
Kipping com anilhas - 11 REP

altura anilhas: 2 45, uma de 35

Strict Pull Up: 8 rep
Kipping Pull Up: 8 rep
Jumping Pull Up: 7 rep

*Adaptados 

Remada barra - 7 REP
Strict pull up - 5 REP 
Kipping c2b - 6 REP

Strict Pull Up: 05
Kipping Pull Up: 06
Jumping Pull Up: 11

🤕

Remada 125 lb: 9+6 reps
Jump C2B: 7+6reps
kipping Pull-up: 7 reps

Remada 125 lb: 8 +6 reps
Jump C2B: 7+3 reps
kipping Pull-up: 7+2 reps

Remada com barra (55 lbs) 8 REP
Strict pull up (com caixa) 9 REP
Kipping C2B (com caixa) 10 REP

Strict C2B Pull Ups- 10 rounds+ 2 reps
Strict Pull Up- 9 rounds+ 3 reps
kipping C2B- 8 rounds
total= 140 Reps

8 - Remada barra (65 LB) 
6 - Pull up caixa
11 - kipping C2B caixa

Sequência barra 8
Strict Pull up 7
Kipping C2B 11

Strict C2B pull up (adaptado remada com barra total 75lbs) 7 REP
Strict pull up (adaptado para peito na barra) 5 REP
Kipping C2B (adaptado para pulo na caixa com balanço passando o queijo acima da barra) 13rep

Sequence: 13 - 6 - 9 
27 minutes 

Strict C2B Pull Ups- 7 rounds+ 2 reps
Strict Pull Up- 8 rounds+ 3 reps
kipping C2B- 11 rounds
total= 135 Reps

Remada com barra 45 LB
Pulo Peito na barra 
Jumping passando queixo
9
9
9

 Strict C2B 10" 
 Strict Pull up 10"
 Kipping C2B 7"

7  - barra 85 lb
7 - strict pull up caixa
12 - pull up 

Strict chest to rings 1-7
Strict chin 8, 9, 10
Kip chest to ring 5, 6, 7

strict wide-grip, strict, and kipping

7+6 -> 34
7+6 -> 34
10+8 -> 63

34 +34+63 = 131

rx.  5+5, 8+7, 7+1.  92 reps.

Failed on round 8,11,10

I was on vacation on the day of this WOD. I completed it today, Friday, Aug.16, with these results:

Strict C2B = 5 rounds + 4 = 19
Strict PU = 10 rounds + 7 = 62
Kip C2B = 9 rounds + 7 = 52

That last round of C2B was one-at-a-time.

As rx’d
10+7 strict CTB 62
10+8 strict pull-up 63
10+10 kipping CTB 65

190 total

Segment 1 = 11 reps
Segment 2 = 19 reps
Segment 3 = 32 reps

What a fantastic Chopin Nocturne.  Perhaps my favorite!

7-8-9

Strict C2B 6+6
Strict chin over bar 8+3
Kip C2B 10+8
129

83 reps in total
Strict pull ups 3 rds + 2 reps = 8 reps
Toenail pull ups 7 rds + 3 reps = 31 reps
Jumping pull ups 8 rds + 8 reps = 44 reps
M / 40y / 176cm / 73kg

I royally jacked this one up.   I did it as an emom, but continued on after i failed.   Completed 12 min

SC2B-5 in round 9-41 total reps
SCOB-6 in round 10-51 total reps
KC2B-8 in round 9-44 total reps
136 total reps

Hotel gym with odd pull-up bar.
Completed through 4 on strict pronAted pull-ups then through 4 on strict chin over bar. It wasn’t possible to kip.
Then completed:
125 strict push-ups, 200 sit-ups, 250 air squats.

Strict pull-up, chin to bar 8 
Kipping pullup, 10
Did only two segments, 23 minutes total time

On a fat bar
6+6
9+5, almost all dead hang strict pull-ups
10 kipping pull-ups.  Stopped here to spare shoulder joints.
132 total pull-ups + 2 torn calluses

7-7-11

Strict C2B 1, 2, 3, 4, 5, 6, 7, 8, 6 =42
Strict chine-over-bar 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 5= 71
Kipping C2B 1, 2, 3, 4, 5, 6, 7, 8, 5=41 Rx 

Round 1: 12
Round 2: 19
Round 3: Jumping Pull up 24
M30 180/105 KG

RX
#1- 35
#2- 73
#3- 77
Total= 185

8 sets + 4
7 sets + 7
9 sets

8rds-7rds-10rds

3 times through with a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.

Begin with strict chest-to-bar pull-ups. Once you fail, start over with strict chin-over-bar pull-ups. Once you fail, start over with kipping chest-to-bar pull-ups.
4-5-2 banda morada

15:37
I went in with a scale of 
4 rounds 
400 m 
20 knee pushups
20 regular sit ups
(My job is with kids and I’ve been teaching them how to do handstands and cartwheels and pull-ups and kip swings and all sorts of cool stuff so I’m really super sore lol)

Then I got into my fourth round and was like “oh I can do five rounds” but I pushed so hard on the fourth round that the fifth round would have just been ms walking so I stuck with 4 rounds. 
Good talk everyone & thanks for reading my rant lol

As rx'd.

Strict C2B Pull-ups:    8 rounds + 7
Strict Pull-ups:    9 rounds + 8
Kipping C2B Pull-ups:    12 rounds + 7

Did these on the playground pull-up bar at Dillworth Elementary.  I did all singles, which I had hoped would allow me to go longer with the strict pull-ups.  The other benefit was that I would have torn my hands up doing kipping C2B pull-ups on that old bar.  As it was, I had 1 tear, 1 blood blister, and a few hot spots, but nothing that bad.

46m/5'10"/180

Misunderstood the WOD.
I did 3 rounds of EMOM strict C2B when failed strict PUs, when faiiled kipping PUs increasing the rep number.
R1: 21(6min)-15(8min)-52(12min+10)
R2: 21(6m)-24(9m)-32(11m+11)
R3: 21 (6m)-15(8m)-28(10m+9)
233 pull-ups...
42/1.78m/77kg

32 / M / 5'9" / 137lbs

On rings:
5 rounds + 2
4 rounds + 3
4 rounds + 4

Total: 44

Rx’d 
Strict C2B: 9 rds + 8 reps= 53
Strict Pull-ups: 13 rds + 9 reps = 100
Kipping C2B: 11 rds + 7 reps = 72

Total reps= 225

M/40/140

Strict Chest2Bar -  9
Strict Chin2Bar -  11 + 10
Kipping Chest2Bar -  12 + 11

Total Reps = 210

Strict C2B Pull-ups: 17reps
Strict Pull-ups: 39reps
C2B Pull-ups: 25reps

M/63
Chest  -    9 + 5
Chin -     10 + 6
Kipping- 14 + 6
Total -      222

I love this new format.  I'm impressed with the gentlemans squat.  Kudos to him and his coach. 

6+4
7+7
9+6

44-75-86 rx’d 
Total 205 reps 

https://youtu.be/WBCiF5Rm3zw

fijate el video del nuevo at home wod o wod casero.

Para hacerlo elegí­ una de estas opciones

15-12-9-6-3 reps por tiempo de:
Cargada casera
Sentadillas libres

12-9-6-3 reps por tiempo de:
Cargadas caseras
sentadillas a sillon/silla

sea que elijas sentadillas a sillon/silla o que elijas hacer las sentadillas libres, parate con talones en ancho de hombros y deditos apuntando apenas hacia afuera; asegurate de mantenerte alta con columna estirada y panza durita todo el movimiento. Inicií¡ el
movimiento empujando caderas hacia atrí¡s, mantení© tu peso en los talones (levantí¡ deditos de los pies apenas), y lleví¡ rodillas hacia afuera manteniendolas justo arriba de los deditos de los pies. En las sentadillas libres llevarí­as sin apoyo los bolsillos del pantalon abajo de la rodilla antes de comoletar la repeticion volviendo a estar de pie. En la sentadilla a sillon/silla vas hasta estar sentada con espalda siempre derecha y vuelta arriba. Hace esta version si sentis que la rodilla puede llegar a molestarte despues. 

Para la cargada casera elegí­ un elemento casero. La espalda tiene que permanecer firme y chata sin redondearse para buscar el elemento del piso. Si ya tení©s una podes aprovechar y usar una kb de 8/16. Para levantarla haces un peso muerto y te la cargas al hombro para apoyarla en algo que este por encimadel nivel  de tu hombro. Espalda firme para bajarlo al piso. La cargas al hombro la llevas a posicion de colgada de pie y de ahi un peso muerto hasta el piso. Si te resulta mas comodo hacelo con una posicion de pies por afuera de ancho de hombros. 

Para el wod inicií¡s un cronómetro y comenzí¡s a completar las cargadas y despues ls sentadillas.
15 cargadas , 15 sentadillas, despues 12 y 12, 9y9, 6 y 6, 3y 3. Y anotí¡s tu tiempo en el pizarron, le sacas foto y lo compartí­s. Si pudieras filmarte y compartirlo en las redes serí­a super inspirador

5,7,10 (green band)

9 on rd 12 (75)
8 on rd 10 (53)
6 on rd 8 (34)
162 total

Strict chest to bar = 7of 9
Strict pull-ups = 9of12
Butterfly pull-ups= 9of12
Male 42/180/5’10 

Great wod thanks coach

7,8,11 = 131

Should have done another 25 in partial rounds

This is a cool format

7+4, 9+5, 9+6

31:57

Unable to do chest to bar pullups.  Instead:

Body weight: 1, 2, 3, 1 = 7
sO band: 1, 2, 3, 0 = 6
R band: 1, 2, 3, 3 =9
LO band: 1, 2, 3, 4, 4 = 14
G band: 1, 2, 3, 4, 5, 2 = 17
B band: 1, 2, 3, 4, 5, 6 = 21

Total: 74

M/35/174cm/74kg

as Rx'd

54
53
76
total: 183

Extra 1: Stamina Snatch: Emom 5: 5 squat snatch 42kg
Extra 2: SLIPS, 5 min each

10 full rounds of each

Total reps: 145
C2B: 8rds + 4= 40
COB: 10rds + 7= 62
Kip: 8rds + 7= 43

M/42/5'4"/150lbs
9 rounds for strict CTB=45
10 rounds chin ups=55
10 rounds kipping CTB=55

7 + 6 Strict CTB PU
11 + 5 Strict PU 
13 + 7 Kipling CTB PU 

203 Reps 
34mins 

58 / 169

63 reps (10rds + 8)
88 reps (12rds + 10)
62 reps (10rds + 7)

213 total reps

43/6'3"/200
7+3+31, 8+5=41, 13+8=99 (171)

Good afternoon Dear friends

RX
Strict C2B
R1- 12:32 - 11reps - failed 12th rep - total reps 66
R2- 11:34 - 10 reps - failed 11th rep - total reps 55
R3- 10:33 - 9 reps - failed 10th rep -  - total reps 45

Total time: 34:39  -  Total reps 166

My corns in hands exploded.

Bonus/plus

1,000 meters row in 3:30

You all have a great day.

@johnrodrigues_official

Got to 7 minutes strict chest to bar

4 minutes chin to bar

6 minutes band assisted pull ups (don't know where to start with his kipping stuff)

153 reps

Strict C2B- 7+7 (35 reps)
Strict PU- 11+8 (74 reps)
Kipping C2B- 8+8 (44 reps)

At home wod: 

one more thing

Warm up and cool down doing SLIPS! 

check out these video: https://youtu.be/XcCOZ5tlBTg

Regarding At Home WoD:

We have cleans with a household item (pick one or create one!) and squats today. I would do this for time, meaning use some fixed decreasing number of reps per round with score being total time after last rep of squats of last round is completed. Some scaling options would ve reducing total reps and making squat a little bit easier on knees.

Key points of performance are stance, maintaining a flat back and knees aligned with toes. 

Avoid rounding your back your back when reaching for the household item on the floor, strive to maintain flat back flexing your knees more. If you have a somewhat big stomach your stance should be wider than shoulder to be able to bend at the hips without rounding your back. 

Squats, see the video ! our demo did an amazing job there. start by standing with heels shoulder width apart and toes pointing slightly out, then maintain chest up, belly tight, start with hips back, and knees out, aim to keep knees right above your toes. Stay on those heels and stand all the way up. To reach full range of motion your pants pocket should get bellow your knee caps. If you have arthritis/osis you might want to squat to a surface loke couch or chair to aboud getting too sored afterwards, but you know your body, if you feel like doing air squats today, go for it!

1) 
15-12-9-6-3 reps for time of:
Household cleans
Air squats 

2)
12-9-6-3 reps for time of:
Household cleans
Air squats to a couch/chair

3)
9-6-3 reps for time of:
Household cleans
Air squats to a couch/chair

Start a clock, complete all the reps and share age, weight, height and score to these comments

3-2-1 go!

Pull-upapalooza! Beyond working on upper-body pulling strength and stamina, this workout will allow time to work on the mechanics of the kip. This type of workout is notorious for making athletes sore due to the total volume that can be accumulated. I will be really mindful of restricting volume when needed. I will also be mindful to give at least 10 minutes of time, after the workout, for some easy blood flow work and stretching the lats/biceps. Here are some thoughts on scaling:
I will look to scale my athletes so that they complete at least 5-6 minutes of the strict chest-to-bar pull-ups. This can take place in a variety of ways. For athletes than can complete strict chest-to-bar pull-ups, but cannot complete the round of 5, I will have them start the workout without assistance before utilizing slight band tension to complete the round of 5 or 6. They will then attempt to complete the remaining pull-up variations as prescribed. 
For athletes that cannot complete strict chest-to-bar pull-ups, I will utilize a band tension that allows them to complete at least the round of 5 or 6. These athletes will likely utilize the same band tension for the strict chin-over-bar pull-ups. For the kipping pull-ups, these athletes will either use the same band tension or attempt to complete reps without assistance. 
For athletes that are having difficulty making contacting their chest to the bar, I will have them complete chest-to-ring rows and then utilize band-assistance for the remaining pull-up variations. 

Rx:
round : 11+6
round 2: 6+5 
Round 3: 7+ 6 

I'm a little concerned about twisting to one side only. Shouldn't you at least alternate (i.e. stand on the other side of the fridge?)

Yesterday's 2k.  Results there.

Strict pull-up: 8 +7=43
Strict reverse grip(chin up): 11+10=76
Kipping pull-up: 10+8=63
182 total 

We don’t have enough clearance for C2B pull-ups so did strict chin over and added the strict chin ups. 

rx
7 plus 5
10 plus 6
8 plus 8
m/49/175
I use a yoke fat bar for pull ups so I'm not sure there is a name for what I did for the "kipping" ctb.....more like a fish flopping to get my chest to the bar:)

182 reps Rx

Strict C2B- 10+9 (64 reps)
Strict PU- 10+9 (64 reps)
Kipping C2B- 9+9 (54 reps)

strict c2b :                   3 + 3
strict chin over bar:   5 + 2
kipping c2b:.               6 + 5

strict c2b - 6
chin over bar - 7
kipping c2b - 8

R1: 7 sets + 7 (failed on 8th rep)
R2: 8 sets + 7
R3: 8 sets + 8
39/5’10”/172

I like the retro kitchen.. :-)

Round 1 = 7
Round 2 = 10
Round 3 = 9

First round got to 7, then 9, then to 10 reps on kipping.
45/5’11/208

Jim, min 1 : 1 strict chest to bar pull up , rest the remainder of those 60"; min 2 : 2 strict chest to bar pull up , rest the remainder of those 60"; continue until you cannot complete the number of strict chest to bar pullups in those 60" (example 11 strict c2b in 11th minute but only 9 on 12th minute). After that reset the clock and start over same thing tbis time strict pullup. After that do it with kipping chest to bar pullups. 

Could someone please explain Today's WOD?...I don't quite understand the reps and total timing

안양공식인증지부 크로스핏힘
Strict chest-to-bar pull-ups 6 set + 5 = 26
Strict chin-over-bar pull-ups 8set + 6 = 42
Kipping chest-to-bar pull-ups 12 set + 6 = 84, Total = 152 reps
강경택 45세/180cm/90kg

Warm-up for 190725:
GENERAL WARM-UP

2 rounds:
60-seconds of single-unders
15 kettlebell swings
15 hollow rocks
45-seconds of a banded shoulder distraction, per arm

SPECIFIC WARM-UP

Chest-to-bar pull-up
2 sets of 5-10 Australian pull-ups
then,
2 set of 5 kip swings
2 sets of 2 kip swings + 1 kip
2 sets of 2 kip swings + 1 pull-up
2 sets of 2 kip swings + 1 pull-up + 2 kip swings
2 sets of 2 kip swings + 1 chest-to-bar pull-up + 2 kip swings

Globo Scale:  As Rxed.  Scale as needed. (strict/kipping/ring row; ect; basically the first pullup movement should be the hardest and the third should be the easiest.)   If in a hotel gym with just a lat pulldown set the pulldown heavy, then moderate, then light, for each of the "death by" sets.

INTENDED STIMULUS
.
YES! This is so awesome! Death by pull-ups, with a twist: some drop sets. The purpose of this is to work on stamina in the pull-ups. The structure of the workout gives us the stimulus wanted. First we go to failure in the strict movements, from bigger range of motion to shorter. Then we go to failure in the kipping movement prioritizing the bigger range of motion. Simple and lethal. This is an excellent context to be super strict with yourself and practice awesome mechanics in both kipping and strict. You will have time to perform awesome reps, so don't rush it, and aim for virtuosity. Keep in mind reps don't need to be unbroken, so really use this to your advantage. Scaling will be tricky today, but try to stay true to the stimulus we are looking for and try to keep the elegant game of strictness, kipping, and range of motion. 


Note: the rep scheme is as follows start with the chest-to-bar strict pull-ups. Once you cannot perform the number of reps within the minute, start over with chin-over-bar strict pull-ups.  Once you cannot perform the number of reps within the minute, start over with kipping chest-to-bar pull-ups.  Once you cannot perform the number of reps within the minute you are done!


OPTION 1
For athletes who can do 2-5 unbroken strict pull ups. 
Banded Strict Chest-to-bar Pull-ups
Banded Strict Pull-ups (same band)
Kipping Chest-to-bar Pull-ups / Kipping Pull-ups if unable to perform C2B


OPTION 2
For athletes that have one or fewer strict pull-ups. 
Rack Chest-to-bar Pull-ups*
Toe-nail Rack Pull-ups
Jumping Chest-to-bar Pull-ups (open standards)  / Jumping Pull-ups if unable to perform C2B


*For strict movements: the bar is set on the rack so that when the athlete kneels under it with hips over feet he/she can comfortably reach the bar with a tall torso and arms fully extended.

OPTION UP
For athletes that can do 2-5 unbroken strict bar muscle-ups. 
Strict Bar Muscle-Ups
Strict Chest-to-bar Pull-ups
Kipping Bar Muscle-Ups

Champions Club Scaling Notes

RANT: 
So a while ago I used to do an injury scale on here, and stopped because it was kind of difficult to do. But I think it’s good for me to think that scenario through because we have quite a few nicked-up people in our gym — at least, more than usual. Also, another thing that trips me up a little during a session is when someone (especially an athlete playing sports at a high level) only makes it in for one or two workouts a week, and it just so happens to be a weird one like today’s. (Same could be applied for someone trying out a session for the first time on a day like this). So for the sake of allowing myself to be wrong in front of an audience, I’m going to add those scales in here and hope they get better the more I think about them.

I SHOULD TRY THIS RX’D IF: I don’t have any second-thoughts about scaling.

GROUP VERSION:  
Since we’re behind more than usual on the workouts (at least two cycles), I might add in the second 2k row in with this one. So something like 3 rounds of: max reps pull-ups, 800m sprint. Rest as needed between efforts. For people that aren’t ready for a max effort pull-up thing (most of our people), we’ll do max reps in 2 minutes of Ricky Reps. For the people that are, make at least 1 round strict.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: The group version should be good here. Though it might not be a bad idea to just go 3 rounds for time of: run 400-800 meters, 1:00 Ricky Reps pull-ups, 1:00 push-ups (mimics chest-to-bar position).

INJURY VERSION (based on Group Version): if it’s someone with a lower-body injury (assuming they can’t do the real thing), I’d have them do AMRAP in 20 minutes of: 5 slow push-ups, 5 slow pull-ups, 15-sec. L-sit. If there’s a shoulder injury, we’d just turn it into a leg burner. Same on the runs, then max reps squat jumps in 1 minute.

WARMUP:
Jump rope — always
Handstand — spend some time overhead
Hollow hold — midline prep for pull-up and run
Squat — always good to loosen up the hips
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6.