6 rounds

4 rounds plus 15 reps
Rx’d

Rx. 10R (300reps)

5 rounds as possible in 17:43:

5 pull-ups
10 assisted ring dips
15 overhead squats, 65#

M/27/5'8"/180lb
CrossFit AFK

9+6 - Sc (Shoulder hurt and could not even do an easy ring row. Did heavily leg-assisted C2B, with regular dips, and 45lb OH squats)

SC to doorjamb PU/str parallelette dips/65# OHS sq...6+1/-/-

CINDY
12rounds in 21:00

Did 90 sec rounds. Rested round 10 and 12. Pull up strength gave out first. PushUps were non factor. Squats tired out endurance. Wanted to get 13 rounds in 20:00 but am slightly sick. Great workout, felt prepared from all the MURPH reps last month, now I know my Cindy score.

Rx

11R + 3 pull ups

Substituted 45 lb bar overhead squats 
                     Banded bar dips
                     Kipping pull-up (chin over)
5 rounds + 5 pull-ups 

72lbs 33kg

4+23

M/43/135lb

7+16 RX

*Probably should have scaled the OHS down to 85 or 75 as that movement took 60-70% of the time to complete.

BB 30kg
5+21

M/50/193

Dip
10 ohs 75#

6r

Intermediate option:
Cindy
11 rounds+2

7 rounds compared to 5+25

With 20# weight vest, 6 rounds + 10 ring dips.

Unbroken C2B pull-ups; ring dips 6-4 and then 6-2-2 later.  OHS broken 10-5 mostly; went unbroken on rounds 1 and 4, but seemed like that was taking me too close to redline.

#weightvestmonth

50m/5'10"/185

12 Rounds RX , Dips were really tough really fast xD

M/37/6’/178#

7+5 Rx
(Shoulders hit a wall during fifth round of OHS. Goal was seven rounds.)

Deo gratias

9 rounds + 10 Dips RX 

36 / M / 5'9" / 135lbs

25lb dumbbells bent-over rows x5
Assisted bar dips x10
PVC OHS x15

6 rounds + 5 + 10

Nettlesome indeed... 

8 + 21, rx
Each are very taxing movements!
M/54/175/5'11"

subbed 18# OHS

4 1/3 rounds + 8 ring dips

M 50/165/5´9"

Rx 6+8

Did strict pull-ups and strict bar dip…6 rounds plus 15 reps.

20min AMRAP
5 C2B PU
5 Ring dips
5 Push ups
15 OHS (30kg)
6rds 8 reps

Me tocó hacerlo después de mi entrenamiento de levantamiento olímpico. Lo modifiqué a 2 rondas cada 4 minutos, 4 min rest, x 2

65# Barbell
3•6•9
•Small Kipping Pull-ups off purple phany lifer
•Little Jump Ring Dips 

****7 + 10****

Beginner: 9 rds. 1st 3 with 35lb plate, then pvc. 5BX warmup, 1k run 5:25

Had to scale this one more than I liked.
20 minute AMRAP
5 CTB pull-ups
10 strict push-ups on knuckles
15 OHS, empty BB (45#)
9 rds

Push-ups unbroken. Pull-ups unbroken first 4 rds. OHS unbroken all but last 2 rds.  Dips weren't an option and had to find a hand placement for push-ups that allowed for left elbow tracking that didn't hurt (well... not much anyway). Same reasoning applied to OHS weight - even 65# hurt too much at lockout.  Still packed a punch even with the scaling.

8+21

5 C2B 
10 Ring Dips
15 OHS (13lb Kettlebells)


GWU: 3x 4calBike/4cal Row/:20 Arch Hold/:20 Hollow Hold/10 Kip Swings/10 Ring Rows/10 Jefferson Stretch Lunge

SPWU: OHS pvc
10x Passthru/Sots Press/Waiter OHS/OHS

Cool Down: 2x 1min Wall Press/Spider-Man 

20 AMRAP
5 Jumping Pull Ups
10 Jumping Ring Dips
15 Over Head DB Squats 5lbs each arm

10 Total Rounds

10 rds RX
UB CTB and OHS
6/4 on dips from 3rd rd on

95lb oh squats 

7 rounds + 1 c2b

ring dips were toughest for me. I wore out and was reduced to singles at the end

c2b and ring dips were strict

Rx
Kipping C2B & dips, OH squats were the killer!
My son & I shared a set of rings and PU bar; I started with the OHS.
6 rounds + 25 reps = 205 total reps

Son(15)
Kipping C2B & dips, both at 5 per round
5 rounds+ 6 reps = 131 total reps

Daughter (13)
Beginner (banded pullups, push ups & pipe OHS)
5 rounds+ 1 = 12
6 total reps

Modified, using a 20 kg bar: 
--
Complete as many rounds as possible in 20 minutes of:

10 bent-over rows  
10 bench dips
10 overhead squats

> 5 rounds + 10 rows + 10 dips
--
Peace. 

10 minutes:

5 pullups
10 DB pushups
15 front squat, 75lbs

5 even

Intermediate: Cindy w strict pull ups = 10rds + 16rps

5 Strict Chest To Bar Pullups
10 Ring Dips
15 PVC Pipe Overhead Squats
I completed 6 Rounds + 5 Chest to Bar + 10 Ring Dips

10 rounds and 7 squats
Band-assisted pull-ups, band-assisted push-ups and overhead squats with dowel. 

I completed 6 Rounds + 5 Chest to Bar + 10 Ring Dips

Rx’d:  5 rds + 19 reps 

160524:  5 rds + 8 reps 

Not quite the improvement I thought I’d get after 7 years.  Better than nothing, I suppose.

10+5 Rounds

Used 30 Kg on the OHS which I found to be the most challenging part of the workout, although managed them unbroken each round. The strict C2B and ring dips felt good.

20 min

5 pull ups
10 dips
15 overhead squats

6 rounds

Banded strict C2B 
banded strict ring dips 
bar only OH squat 

5 + 25 

Scaled to
5 C2B
10 ring dips, 1 heel on box
15 OHS, 35lbs
8 rounds + 5 + 10 = 255 reps

8+19
Rings were a combination of everything, towards the end they were mostly jumping. 
You know you’ve had a good workout when you have a hard time washing your hands. 

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups jumping 
10 ring dips jumping 
15 overhead squats
75-lb
5-rds+10 reps

completed at the home gym RXd. 

4 rounds + 5 CTB + 2 dips.

first workout with rings, just got some in and have only been messing around with them. dips are just a hair more challenging on rings then bars. 2-3 sets for dips, 2-3 sets for OHS. knew this would be a small amount of rounds but wanted to give it a shot RXd regardless. last RXd Cindy was almost 23 rounds so just a bit off that pace....

Basically Chris's coordination scale--and for practice.
Getting back to ring dips w/o any pain in my shoulder--happy with that.

Globo scale: If you don't have rings today sub TRX dips or weighted bar dips 10/20lb dumbbell.  Dumbbell sub for OHS are dumbbell OHS 20/35lb dumbbell, alternating arms after rep 8 or 7.

Strict c2b 3reps
7rds

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups with bands 
10 jumping dips
15 overhead squats
♀ 65 lb 

6 rounds + 10 reps 

Strict pull-ups
Push-ups
20 kg (44 lbs) OHS

8 rounds + 2 ohs

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats PVC pipe 
Total rounds 10💪💪💪

Champions Club Scaling Notes

RANT
I decided during the first round of today's workout that in order to keep my form I needed to break the ring dips into a set of 6 and a set of 5. If I'm not doing something unbroken I like to do more reps in the first set; for whatever reason it makes it go better from both a physical and mental perspective. And with the rings, I really wanted to keep the range of motion aaaaallllllllllllll the way down to the bottom and spin out as I was coming up, not just a quick flip at the top. However, a breakthrough in mathematics was discovered at the Champions Club today: 6 + 5 does not, in fact, equal 10. So... yeah, I really have nothing else to add to that. Conclusion.

WORKOUT THEMES
Gymnastics, gymnastics, and weightlifting. A version of a benchmark more demanding of strength. Pushing without connection, pulling with more range of motion, squatting with an upright torso, overhead

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

COORDINATION SCALE
7 rounds of:
1:00 kipping pull-up practice
1:00 ring practice
1:00 overhead squat practice

STAMINA SCALE
AMRAP in 20 minutes of:
10-sec. pull-up hold
20 sec. ring hold
30-sec. overhead squat hold

SPEED SCALE
Cindy, cut the push-ups if needed

MY STUFF
Probably got 10ish rounds of 5 strict chest-to-rings pull-ups, 10 11 strict ring dips, 15 pvc overhead squats. Did more for quality

GENERAL FEAR LEVEL: 6