sub 500-m c2 bike
22:19

27:55 - Rx’d
Pretty tough!

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

19:57 - Rx (25-25-21/4-10/5/5/5 on pull-ups)

RX 32'07"
The Box-Jump-Over was so tierd...

4Rds
10 StrictPullUps (5,5)
400m EchoBike
15 BoxJumps 24in.
400m EchoBike 

BoxJumps tired out the most. EchoBike was not bad. PullUps are getting stronger under fatigue, but last set was hard. Wonder how many I can max at after this MURPH prep phase? Just checked the box on this one and moved on 

Intermediate, 12'' box

19:45

17:52

19:17 Rx 

M/48/5'8/#215
19:15_inter. option _ strict pull-ups

M/50/88

10pull-ups 
20m×10
17"box

18:45

Intermediate Option:
4 rounds for time of:
15 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
*For the box jump-overs, jump completely over the box.

20” box

17:58

Intermediate:
TIME: 40:34
Pullups were a lot tougher for me which took all the time. Need to improve a lot and also the technique for kipping pull ups as well.

When I check Boston it says Access Denied.

M/55
Rx'd
23:54

We are all waiting and checking for a few days now pretty sure they just haven’t been uploaded 

Rx 13:45

These photos don't come up.  There must be something wrong with the webpage.

I completed 3 Rounds of this Workout in 26:42 minutes. Did Strict Pullups instead of Kipping Pullups 
https://youtu.be/JU_zkMIjNAw

36 / M / 5'9" / 133lbs

3 rounds, pull-ups x10, 12” box jump-overs

24:04

Lower jump-overs sounded more fun than higher jump-ups.

F, 56, 4 rft at Beginner option with high box jump, 20:27. Anyone else in this age group struggling to regain pre-Covid strength on pull-ups? Completed on 05/03.

Modified:
--
4 RFT of 

25 inverted rows
10 push-ups
15 jumping squats 
10 push-ups

> 17'16''
--
Peace. 

Rx’d:  14:35

First 2 rounds of pull-ups unbroken.

RX with no kipping 

30:20

4 rounds for time of:
25 pull-ups with 100lb band 
12 calorie assault bike
15 box jump-overs*
12 calorie assault bike 
*For the box jump-overs, jump completely over the box.
♀ 12-in box 
25:17.66

M 52/195/6’
16:29 intermediate scale.

16:47

RXd in the AM at the Y. 

17:17. 

kipping pull-ups. Sets of 2,3,4,4. Runs got slow. 

Rx 16:38

15pu/400m echo🚲/15 bjover 20" box/400m echo🚲...19:36

For time:
4rds 
15 Bar Rows
200M Run
15 Box Jumps
200M Run

TT: 17:55

Intermediate 
 13:10 (strict pullups)


GWU: 2x 30 JJs/10 Ring Rows/50’ High Knees/50’ Butt Kickers/100m Jog

SPWU: Pullups: 2x5 Scap Pulls/Strict Pullups 
Box Jumps: 5 Broad Jumps/5 BJ(low)/5 BJ(wod)/5 BJ Overs

Cool Down: Calf’s/hamstring & shoulders

TUESDAY
230502

4 rounds for time of:
25 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters

*For the box jump-overs, jump completely
over the box.

Female 12-in box Male 20-in box

25:48
35yo
Male
5'7
195lbs

Rx
Outside in neighborhood, around yard, past neighbor's mailbox. Butterfly pullups 
15:53

Son(15)
Intermediate(i.e. 15 kipping pullups)
16:57

16:59

Didnt trust my horizontal distance so stacked plates on the Concept2 rail to 20"

Rx 19:29

25.30
4 rounds
-15 × 4 cf pull ups (kipping...15, 8 & 7, 5, 5, 5 and last 5, 5, 5 =60)
-24" box step at 4 rounds of 15.
Total 8 200 m runs
M 57 205 5 10

As rx’d, 19:04.

Box jump-overs bad, but not quite as bad as anticipated.  Was able to move through these without breaks, though deliberately.  Goal was to do big sets on pull-ups, no more than 2 sets per round – did them 25 / 20-5 / 15-10 / 15-10.  Tried and was able to push the runs a bit.

50m/5'10"/185

4 rounds for time of:
25 pull-ups
Run 200 meters
15 box jump-overs*
Run 200 meters
27:58 minutes 

16:20 10 cal Echo used small box 20” 

Scaled to 4 rounds 
15 pull-ups (12/3, then 11/4 rounds)
200ish run
15 jump overs, 18” bench
200ish run
24:25
Successful workout—no trip ups/face plants on the jump overs.  First time I’ve ever done full jump overs in a WOD. Always something new!

60/5’8”/155

16:50 Rx

M/48/6'2"/185#

Scaled/modified 25 pullups to 10 strict tactical pullups and 15 ring rows the rest as rx'd 
23:02

16" box, 21:17

3 rounds for time of:
15 assisted pull-ups
Run 200 meters
15 box jumps
Run 200 meters
 12"-in box
16:48

16:27 scaled
12 cal assault
15 box jump over ( box I have is too wide to jump over)
15 pull ups

did box jumps UB
did PU 10 + 5

Rxd
20 strict pull ups
39:14

Scaled to
2 rnds
15 strict pull ups
500m AB
15 jump over sandbag-12" height
500m AB
2 rnds
10 strict pull up w/ same as above for the other movements
19:19
m/53/175
Should have done 10 pull ups for all rounds....

Intermediate Option

Kipping pull-ups
Run on a TechnoGym Treadmill 2% Gradient
Using the good old Reebok Steps

16:56

Beginner 23,9

blue and purple band 

Globo wod: If you don't have a pullup bar that you can kip on sub 12-15 strict pullups.   No pullup bar? Sub heavy lat pulldowns.  Sub jumps over a bench for the box jumps.  Subs for runs are 250m row or 14/10 calories assault or echo bike. If you are using a conventional treadmill use a slight incline.  

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, gymnastics, gymnastics. Pulling, jumping with more ROM than usual, scaling an obstacle

					SHORT		MEDIUM		LONG

LIGHT
												x
MEDIUM

HEAVY

COORDINATION SCALE
4 rounds of:
400m run
25 kips
15 box jumps

STRENGTH SCALE
4 rounds of:
10 strict pull-ups
Sprint 200 meters
5 high box jumps
Sprint 200 meters
*rest 2 minutes between rounds

STAMINA SCALE
2 rounds of:
800m run
50 pull-ups
30 box jump overs

MY STUFF
Guessed again and got pretty close! 4 rounds of 400m run and 11 L-pull-ups. 11:11 was the time

GENERAL FEAR LEVEL: 7

I feel the kipping pull-up and the strict pull-up accomplish different things physically and are very different when programed in a workout.

If you cannot do five consecutive strict muscle-ups, learning to kip is counterproductive. As an historical aside, I'd deemphasize the kipping pull-up were we to do things again.