I also like using the DB's on the pushup to help for people who have wrist pain when preforming a pushup.

8 rounds on time. 
22 total rounds plus 15 reps. 

M/27/5'8"/175lb
CrossFit AFK

Complete - Rx (Last time I was 155lb BW, so to finish at a bigger size is cool. I'll try 6-11-16 for as long as possible next time.)

done rx'd

Scaled to E2m: 10 UB tempo push-ups+15 squats. Went slow enough to be just under a minute for 15 rounds. At the 30m mark I sprinted a 16th round. Push-ups were hard to sprint but still unbroken. Squats were easy. 
Still a good sweat/breather for me right now. 

19 rds rx

28 rds total
24+23 EMOM

30 rounds
all unbroken 

30 Rounds

All Unbroken

I coulda sworn this wod was called Cindy. And Chelsea was same rep scheme but MUs and I forget the rest…. Ring dips? I remember it was Cindy because our box would always describe it in Murph… like do the 20 rounds of Cindy… and they would often have for warmups… 5 rounds of Cindy….maybe the Mandela affect.

***update…. Oh I see my error. The difference btw Cindy and Chelsea is the time domain format. AMRAP vs EMOM… I corrected myself lol

Rx 14 rounds + 5

M/30y/185cm/90kg

30 round done 💪

Every minute on the minute for 30 minutes perform:
5 jumping pull-ups  from 3- 55lb plates
10 push-ups on knees 
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

21 rounds 
Kept pace for first 8 rounds 

M/55
Total: 27+8 reps (17  rds rx'd)

M/37/6'/176#

19+22 Rx; 27+10 in 30:00
(Push-ups disappeared)

Deo gratias 

Modified: 
--
For 30 minutes: 

5 bent-over rows 
10 knee push-ups
15 squats

> 22 rounds (same as on 211014, with inverted rows instead of bent-over rows )
--
Peace.

M 56, 5 11 inch, 200 lb
22 rounds of 2, 8, 8 
Total 44 pull ups, 176 push ups 176 sq.

21 rounds

5 TRX pulls
10 knee PUs
15 squats

WOD
21 rounds 30 min
-105 pull ups in rings (escaled to kipping @ 5th round)
- 210 push ups (escaled to knee push up @ 5th round)
- 315 sit-ups

Summary: 
First 8 rounds, non-stop rounds
Then resting 1 min when crushed
All round in less than 1 min 
Total: 21R in 30'

Always WOD with Wife <3 my best partner!

M42/82kg/183cm

23 rds, banded pull-ups, otherwise prescribed for 30 mins. 
145 pull-ups
230 push-ups
345 air  squats
 Sweet!

Strict pull ups and fished each round in 35sec

M/48 yo/5'8/#215

10 rounds OTM_Rx_strict pull-ups
AMRAPx20_13+18_strict pull-ups

20min EMOM: 13rds EMOM/ 18rds total

5 Pullups
10 Pushups
15 Sqt

held the emom pace for 7 rounds
total rounds-19

25+5+2 total. Made it through round 13 on the minutes, then just struggled along. 18 rounds at 20:00 mark. Killer. 

Changed to 3 strict pull ups. Got thru 24 rounds plus 3 pull-ups and 8 push-ups. 

Completed after 230326. Rx + 1 rep. 

25th round I fell behind the clock and called it. Gassed. 

EMOM 20
3 ring pull ups/ banded bar pull ups for the kid
6 push ups
9 squats

Proud papa with my 13 year old son who started CrossFitting on his own a couple weeks ago. 

Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats

8 rounds.  

Scaled to 5-9-13
Fell behind after 12 rounds, completed about 20 rounds in 22 minutes. Compare to 211014: Same scale completed 20 minutes 

Rx- All 30 rds complete. Stopped after 30. Hand ripped….

Scaled 19 minutes completed out of the 30mins
3 pull ups 
7 push ups 
15 air squats



 

Beginner RX! 

Average time to complete each round approx 25 seconds. 

Rx 30 rounds

Kept work periods 29-32 seconds all rounds except the last 2: 28 and 26 sec respectively.  A little kip on the pull-ups, especially reps 4 and 5 of the later rounds.  No compare to data so wanted to set the baseline.  Next time will look to hit this as 6/11/16.

Rx
Butterfly pullups
24 rounds+ 28 reps

Limited by squats, pull ups and pushups took a total of 15-20 secs through all rounds
M/30s/224lbs

Compare to:
211212
9 rounds+25

Plus 1 addition
6 pull-ups, 11 push-ups, 16 squats EMOM

30-35 secs/rd
30 mins complete.

15 rounds in 20 min

3 Pull Ups (kipping)
6 Push Ups
9 Squats

Rx’d+ (7-12-17 rep scheme):
Completed all 30 rds
Fastest set completed in 31 seconds 
Slowest set completed in 35 seconds 

Compare to 211014: (6-11-16 rep scheme): 
Completed all 30 rds
Fastest set completed in 29 seconds
Slowest set completed in 34 seconds

Compare to 180816: Rx’d, all 30 rds completed 
Fastest set completed in 29 seconds 
Slowest set completed in 35 seconds

M/48/6'2"/185#

Strict pullups turned this into a 30 min AMRAP...20 rounds + 3 

Complete 

5 push-ups 
10 push-ups (scaled on knees)
15 squats
10 rounds completed in every minute on the minute
Then 10 more rounds in the remaining 20 minutes. 

Rx   30 rounds

*Kipping Pull-ups

M/39/72”/170

as rx (I believe this is the first time I completed as rx). Was in Barcelona, Spain 3/19 - 3/26. Visited CrossFit Diagonal while I was in town last week. Excellent hospitality and gym…get ready for one hell of a core warmup. Highly recommend if you find yourself there.

complete 30 rounds

kept the pull-ups strict for the most part although a few kips on reps 4/5 in the later rounds

Great article! 

Chelsea done as prescribed. 
First 15minutes with strict pull-ups and the second 15 with butterfly. Kept my work/rest ratio consistent 40/20sec throughout the 30mins. Holy squats!😅

Today: 2nd Chelsea...emom only for the first 4 rounds. Total rounds: 20+2/-/-
*I just need a minute rest every 4 rounds or so 😂
10/14/21: 1st Chelsea...emom only for the first 5 min. Total rounds: 17+5/-/-

6 Rnds complete
Note: had about 18 seconds of rest. Try slowing down next time.
17 Rnds/30min

Did 6/11/16

Afternoon 
Did 3/5/8 PU with Fat Gripz, PU with pu-bars, Squat 53 KB

11 min/rounds of Chelsea
Alternated rounds of 6/11/16 and 5/10/15. About 20-22 sec rest after each round. 
Today was day 4 in a row for me, so I called the workout early. Most of my injuries happen when I’m felling good, like now, and go too hard. 

60/5’8”/156

Beginner Option:
Every minute on the minute for 20 minutes perform: completed on the minutes 
3 jumping pull-ups
6 knee push-ups
9 squats

Beginner option for 30 mins

Strict pull up
17rds+5

Only 21 rounds for today

Every minute on the minute for 30 minutes perform: 27 round in 30 minutes 
5 pull-ups
10 push-ups
15 squats

Globo wod: as rxed.  Wear a 20lb vest if you're solid on these movements and finished  strong in the past (Murph is coming).  

Champions Club Scaling Notes

RANT
If I'm not mistaken, this is the original "C" girls workout, before Cindy. The use of intervals has been integral in the CrossFit methodology's efficacy and efficiency, and this workout gives us 30 chances to monitor how well we can recover, even if we feel like we can't. I think it's really helpful to keep the integrity of the 30 minutes of rest and recovery by lowering the reps if needed, or even going to static holds. Try for finishing in 35-45 seconds each round, because remember, it's not just a 15-25 second rest, it's longer than that when you take into account the time it takes to go from pull-ups one round to pull-ups the next round, and same for squats and push-ups.

WORKOUT THEMES
Benchmark workout to demonstrate how well of an endurance dose gymnastics can give us. Squatting, pulling, pushing, stamina, medium output followed by short rest.

					SHORT		MEDIUM		LONG

LIGHT																	x

MEDIUM

HEAVY

COORDINATION SCALE
Cindy, modify the pull-up ROM to keep kipping rhythm and cut push-ups to like 5 or 7.

STAMINA SCALE
10 rounds of:
1:00 strict pull-up practice
1:00 push-up practice
1:00 squat hold

ENDURANCE SCALE
See rant.

MY STUFF
Did 5-sec pull-up hold, 10-sec push-up hold, 15-sec squat hold for 30 minutes

GENERAL FEAR LEVEL: 7

Did 3-7-15. Brutal 

Ring push-ups might be a good option as well. when you hold gymnastics rings in hands and push-up from the floor, not rings hanging on straps from the bar.

I like the depth push-ups. 

26:03 with pistols to a 5 gallon bucket

Fantastic article !!

Fantastic article !!

Thank you!
i will most assuredly be sharing this with my people. 
this will be so handy it will keep the attention. 

Great article!  Thanks for all the detailed info, videos, and variations. Looking forward to your next fresh take. 

Good article. Push ups are great and all the variations are often overlooked.

Now to programme a few surprises in the box :)