10:46
Used bar muscle ups. 

Modified:
--
3 rounds for time of:

50 squats
21 inverted rows
21 bench dips 
21 DB hang power cleans @ 2x 12,5 kg

> 19'11''
--
Peace. 

10:49 inconsistency scaling: 3 rounds
1 min UB squat hold
7 UB strict fg ring pullup thumb to chest
7 UB strict ring dip 
10 UB no hook hang power cleans 135lbs. 

M/27/5'8"/170lb
CrossFit AFK

9:43 - Rx 
(Half strict and kipping. My swing is kinda off after a year. Strict is easier, especially for smaller chunks like this. Gotta work on it.)

Nasty Girls - scaled
3 rounds for time of:
50 squats
5 muscle-ups
10 hang power cleans
♂ 95 lb

12:21

11:34 bar MU

24:08 Rx (Bar Muscle up)

M/36/6'/179#

11:39 Rx with strict RMU
(3:30/4:00/4:09)

Deo gratias

Sc. 12:24

Rx : 8’32

https://youtu.be/BXlKv7iX5bk

Sub muscle ups for burpee pull-ups and scaled down hang cleans to 115lbs ~ 11:10

@home and modified due to yesterday's high volume of squatting

WARM-UP 
Ob opener 

3 rounds :
50 jacks
10 alt v-ups 
5 Mc kenzie push-ups 
10 DB cleans 15k 
10 hang DB snatchs 

2 rounds :
4 sit-ups 
8 SA devil cleans 15k
8 hang DB snatchs

3 OH sit-ups 15k
6 SA devil cleans 22.5k
6 hang DB snatchs 

WOD 
3RFT :
50 sit-ups 
8 SA devil cleans 22.5k
20 hang DB snatchs 

Can't remember my time... Short one... 

ACCESSORY 
4 supersets :
1) 10 crush grip Z press 22.5k
10 crush grip curls 
10 bent over rows 

2) 15 crush grip Z press 15k
15 crush grip curls
15 bent over rows 

3) 20 2" paused banded pushdowns 
20 2"P banded curls 
20 2"P banded lat raises

4) 25 paused banded pushdowns 
25 banded curls 
25 banded lat raises 

COOL-DOWN 
3 rounds @EZ pace :
10 alt v-ups 
5 Mckenzie push-ups 
5/5 SA DB deadlifts 15k
5/5 hang DB snatchs 

Beginner Option:
3 rounds for time of:
25 squats
7 ring rows + 7 banded ring dips
10 hang power cleans
20kg BB

10:16

Subbed Bar MU’s, all else Rx’d: 7:57

M/ 39y/ 170#/ 68”

Scaled

50 squats normal 
7 Jumping Bar MU
10-HPC-95lbs

Time

Rd 1-5:15
Rd 2-5:37
Rd 3- 7:06

18 min

9:26.24 Rx w bar MU … unless you don’t count bar as Rx

39 y/o

completed 12/29 at the Y. scaled MU to kipping C2B that tried to get close to stomach-to-bar. otherwise RXd.

9:55. 

HPC's were unbroken. Burner!

Scaled

50 air squats
10 strict bar pull-ups
10 bench dips with legs raised
20 db hang power clean @ 2x10kg (22 lbs)

13:30

11’36

50 air squats
7 banded (Orange) strict ring MU
10 HPC @60kg

I love this video it’s crazy the difference in the skills, the fact they do MU’s strict, the pure speed of the air squats, I thought it was on fast forward the first time I saw it, the difficulty in the BB, the determination to finish, it’s such a classic and so great to see circulated again

SC 7 PU/Str dip...14:08 (3:53/5:38/4:37)

Nasty Girls subbed/scaled
3RFT
50 squats
7 CTB pull-ups
7 ring dips
10 HPC 105#
9:40
No compare to on this one

Kinda checked the box a little, but kinda didn't today - not in a good place today with pain and attitude, but felt the urge to push somewhat.  MUs aren't a thing in my garage, but I like the progression video and will try some of that out.

Rx-ish
Ring MUs from knees, avoided push off but kipping kick got bigger each rep. A few failed that picked up to redip. Squats were slow due to the overuse of the legs this week. Looking at you .com 👀
10:15

Son(15)
Ring MUs from squat position and 115lb hang cleans
13:04

Daughter(13)
30 air squats 
Ring rows at about 45°(10 reps)
Just a pipe for hang cleans(12 reps)
9:56

Rx : 8’32

https://youtu.be/BXlKv7iX5bk

subber mu for 7 pull up&7 dips.  Rx everything else. 
11:38.  

3rds 6:21

50 SQTs
5 MU
10 HPCL (95lbs)

Scaled to jumping muscle ups 

7:41

Subbed/scaled to 3 RFT
50 squats
10 weighted ring dips (15#)
21 ring rows
10 HPC (105#)
15:18

60/5'8"/155

130327:  13:31 w/ 115#, same subs
120714:  15:24 w/ 95#, same subs
No idea why I picked that rep scheme 10 years ago, but wanted a comparable comparison today.

That video with Annie/Nicole/Eva is a CF masterpiece.  Can't believe its been 9+ years since we last did this workout.

M/48/6'2"/185#

Rx'd 
12:54...haven't done MU's in a long time but the Nasty Girls way in the video is exactly how I have to do my MU's in the garage and at work gym mine is set higher so all I have to do is raise my feet slightly off the ground to start

3rds / subbed 7 underarm row each arm (24kg KB) and 7 diamond press ups for MUs; rest as RX (60kg bar) in 15min:20s

16:22 7/7 C2B pull-up/ring dip for Mu done 1 at a time. Best withMU is 12:09 from 2010 or so. Love the nasty girls!

50 squats
14 pull-ups 
10 hang power clean, 105lbs

7:18
 

3rds
50 squats
10 strict pull-ups
10 strict ring dips
10 HPC @ 95LBS
9:57

Nasty Girls-scaled to
mu's strict seated on thin blue band
else as rx
16:01
m/52/175

compare to  (though not a fair comparison)
3 rounds
50 squats
21 pull ups
21 ring dips
135# hang pwr cln 10 reps
m/43/175
23:35

Great article! Always a good reminder to examine the events that made this thing what it is today

6:45

Going to skip today may revisit, I’m a bit under the weather. Yoga Day

10:30 65lbs; subbed pullups for muscle ups because I don't have any of that equipment at home. 

Globo wod: If you don't have rings today sub 10 bar muscleups or 14 chest to bar pullups and 14 weighted bar dips/TRX dips per muscleup set. Dumbbells sub 50/35lb dumbbells for the cleans.

Rx 7.27

Happy with the time, was aiming for 2.30 rounds.

25 squats
7 “muscle ups”
10 hang power cleans (65lbs)
very humbling 7:40….
Man…. Got some work to do…

24:48
7strict chest to bar+14weighted dips(17.5kg)

3 rounds for time of:
50 squats
5 muscle-ups scaled from heels on ground
10 hang power cleans
115 lbs
13:48

Champions Club Scaling Notes

RANT
I would note that at the time this workout was released muscle-ups looked way different than they do now. So this station was meant to be more of a strict muscle-up. Scale those depending on what you want to get out of this workout. Also, 135 on cleans was heavier at the time.

WORKOUT THEMES
Gymnastics, weightlifting, gymnastics. Clearing an obstacle, squatting with speed and stamina, jumping.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY								x

STAMINA SCALE
For time:
150 squats
21 muscle-ups
30 hang power cleans

SPEED SCALE
Sub 14 burpees for the muscle-ups, do each individual station for time with a decent rest in between. So there should be 9 total times recorded

STRENGTH SCALE
Sub strict pull-ups or strict dips (whichever one you're worse at) for muscle-ups. Squat way lower than usual.

MY STUFF
9:10. I wouldn't quite call it rx'd because I did kipping muscle-ups

GENERAL FEAR LEVEL: 7

This type of content is awesome!

Great video.  I really needed this.

I was about to say "sweet! , thank you". Maybe copying Elaine from Seinfeld show would be better, in that I will just go ahead and create a better expression. So here it goes: Salty! Thank you!.

Maggie was one of three L1 instructors in Sao Paulo, Brazil, where I took the seminar back in feb 2011. How to forget her, Chuck and Jenni?!

Great video! 

This is awesome!! Thanks 😊

Go Maggie!!! 💪🏼.  I have used a couple of these with my high school students and they work great to give them more exposure to muscle ups.

Great!!!