CFWUx2 6*30*2 6*40
2r +15 reps
40lb db

2 rounds plus 11 reps 
Rx’d

next day

amrap'12
10 sg db fsq 20 kg
5 str. bar pull ups
5 str. ring dips
10 sg db fsq 20 kg
15 t2r
3 rnds + 20 fsq

heavy accessory

3 + 3 reps

4 rounds +4 reps
First time in a while doing bar muscle ups!
Not able to perform them good 


Male Rx 24y 175cm 84kg

3 rounds plus 4 right arm db ohs-40lbs. Otherwise as rx’d. BMU unbroken each round. DB ohs were pretty tough. Lots of sucking wind between sets. 12” butt target, squat shoes, ugly technique...

3 rounds @ 35#, 10 PUs, 15 T2B

14.30

3 rounds - 30 lb DMB

M/36/6'/175#

3+10, 25 lb. DB

Deo gratias

3+32 s
10#
middle target
jumping MU

my back is bugging me so I went light. 

F/25/5’5/140
CrossFit AFK

M/26/5'8"/160lb
CrossFit AFK

4+2 - Sc (subbed 5 hip to bar kips ->  https://youtu.be/BP2WFnGX9eE, for bar muscle-ups, all else Rx. Left side was challenging. Did 3s and 4s to get through toes to bar.)

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 bar muscle-ups
10 left-arm dumbbell overhead squats
15 toes-to-bars
♂ 35-lb DB

3+11

4 round + 10 reps RX

As rx’d, 3 rounds.

I don’t recall doing any bar muscle-ups last year, and I know I only did 2 in 2020, so this was a real confidence booster.  Was able to go 4-1 / 3-1-1 / 4-1 with only a few misses sprinkled in.  My tracking sheet actually says 4 in a row is my PR, so now I wish I really had gone for 5!  As for the rest of the WOD, the OHS got better as I went along (mobility), and I broke T2B into a few pieces so that I didn’t flame out.  A fun and kind of relaxing workout; did it at the park – it’s beautiful today!  Disc golfers giving me some funny looks though…

48m/5'10"/180

4rds + 9 rx

3+25
35 lb dumbbell and ring muscle-ups

Ten ten ten twenties and a fifties bish

Subbed 5 CTB Pull-ups and 5 strict ring dips for bar MU. Used 25# DB.
3rds + 30 reps

Finished the last rep of left hand OHS at the buzzer. Did the 15 TTB to complete round 4.  I can't remember the last time I did single arm OHS, so stuck with 25#.  All OHS reps unbroken.

M 51/195/6’
Scaled to #40 dumbbells and jumping bar muscle ups.  Half t2b.  3+22.

Rx
3 rounds 

Technically 52lbs dumbbell used while outside. Hands were numb and purple after 12min.

M/30s/225lbs

Son(14):
4 rounds @ 25lbs overhead and 5 toes to horizontal

Modified, using a 12,5 kg DB:
--
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
10 body-weight rows +  10 bench dips, elevated feet
10 left-arm dumbbell overhead squats
15 hanging knee raises
SCORE: 3 1/2 rounds in 12 minutes. Completed round 4 in 13'11''.
--
Early in the day, a bit stiff, little in the way of warm-up, but still a good WOD. OHS are a really potent movement. Did some more sets afterwards, 
7 km of running later in the day 

Obrigado pelo vídeo 👍 

Amrap in 12’
10 right arm db overhead squat #10
5 baby muscle ups (bar)
10 left arm db overhead squat #10
15 hanging knee raises

4 rounds

6+ 1 Rx

4 rounds + 15 reps = 175 reps Rx'd
Cant do a full kip for the Bar MU on the garage set-up so they were like half-kipping or mini-kipping (or mutant-kipping)
Cool WOD
m/53/5'11"/187#	

Scaled DB weight to 15#:  4 rounds 

4 rounds + 6 ohs =166 reps
assisted mu
ttb=time suck
Mu we’re fatigued last round

4 rounds + 6 reps in 12 minutes of:
10 right-arm dumbbell overhead squats, 25#
5 pull-ups
5 push-ups
10 left-arm dumbbell overhead squats, 25#
15 Hanging knee raises

subbed stomach-to-bar pull-up + parallel bar dip for each MU. all else as RXd.

3 rounds + 10 right-side OHS + 3 STB.

finished the 4th round out after. couldnt get more than x5 kipping T2B before having to break them into strict. gotta keep working on that movement! 

any good recommendations for not having a good place to BMU at a local gym? i use the YMCA if I do not have the right equipment at home (like a 50lb DB), but there are no good bars there for BMU's. Everything is too low or a head-injury risk. just sub it out?

Thanks!

35# dbs, and subbed 5 pull-ups & dips, 25#, for MUs

2 1/2 rounds + 5 squats

SC to 25#db/2:1 PU dips for MU/k2e
2 rounds + 5/-/-/-

5+2 35lbs. DB, 5 rows on rings and 5 Push-ups per and 15 GHD per  then biked with family for an hour+ 

35 lb kb to bench for ohs
2 rounds +5 t2b

21-lb dumbbell for OHS
Subbed 5 strict pull-ups + 5 ring dips = 5 MUs

3 rounds + 10 R-ohs + 5/5 + 8 L-ohs
= 78 OHS + 20 PUs + 20 RDs + 45 T2B
= 163 total reps

Kept the weight light for technique, following OHS drills 1-2 weeks ago.

35# DB
all else Rx

3 rounds 

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 right-arm dumbbell overhead squats
5 ring rows + 5 push-ups
10 left-arm dumbbell overhead squats
15 hanging knee raises
♂ 15-lb DB
3-rds+3

RX:4R+26REPS.
https://youtu.be/B8s6fOmq-_w

Age 39  , 87kg , 1,79 

Scale
Db 22,5
Bmu not, 10 push up
3 rounds + 10 t2b

M/47/6'2"/185#

Scaled/modified to 35# OH squats, 53# DxKB Ben Grimm's for MU's, GHD's instead of T2bar...4 rounds even

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and medium. Basically a 12-minute demo for how much overhead squats affect movements for any parts of the body. 

ASSUMED
You are an advanced CrossFitter.

MAIN DECISION
Keep the movements and add time, or modify the movements to keep intensity?

TECHNIQUE SCALE
As close to rx as possible, extend to 20 minutes.

CONSISTENCY SCALE
Same as technique scale, but do strict ring muscle-ups and strict toes to bar

INTENSITY SCALE
AMRAP in 12 minutes of:
10 overhead squats (bar)
15 toes to bar
*practice muscle-ups/dumbbell stuff in warmup

MY STUFF
Went into this blind and ended up guessing pretty close. Did 20 minutes of: 3 strict muscle-ups (no false grip) on low rings, 3 pistols on each side from box

GENERAL FEAR LEVEL: 6

Her stance looks much wider than shoulder width, which what I have to do so I can complete this difficult movement as well.