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

68:18 - Rx

For classes, this is a team workout where one partner is biking 1-mile and the other is working through their deadlifts and muscle-ups. Both partners had to finish their work before switching roles for a 40-minute AMRAP.

GWU (5-minutes)
Hip Halo
-banded walks
-good mornings
-glute bridges
-reverse plank bridges

SWU (10-minutes)
Row Muscle-up
Kneeling Muscle-up
Elevated Row Muscle-up
Jumping Ring Muscle-up
Ring Muscle-up

3-5 reps with empty barbell
Deadlift - Bar Path (light) 10-15lb
Deadlift - Hips and Shoulders (medium) 25-45lb
Deadlift - Midline (medium) 25-45ln

BU
5-minutes
Build to a heavy set of 5 deadlifts

WOD (30-40-minutes)

CD (1-minute)
Seated Shoulder Extension Stretch

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 pull-ups
10 deadlifts 125kg

T: 43:13 

Rx (BikeErg)
54:36

SC 4 rounds of echo 🚲/10 jumping ring MU/10 DL 225#...48:25 (12:12/12:31/12:36/11:06)

Notes: could go a little heavier on DL & do the 5th round 

Master 43y
RX (Bike-Erg indoors)
54:56

67:03
Scaled DLs to 265. 

Rode outside first two rounds then Bike Erg for last three due to flat tire.

4r 55:41
10MU>>>>10 CTB+ring dip(12.5kg)

M/51/190

4rounds

15 pull-ups 
15 dips
185#

42:39

Masters / 46
Modified
3 Rounds
2 Mile Bike (MTB Single Speed on paved path)
10 Ring Muscle Ups 
10 Deadlifts 205#
40:09

37/m
rx (bike erg)
41.56

On a stationary bike
10 strict bar pull-ups with wide grip
10 deadlifts on a pulley machine, on top of a bench @ 280 lbs (128 Kg)

48:27

3 rounds
2mi on Prector upright bike machine - cross country variable setting
5 [3 ring rows + 3 jumping dips]
10 deadlifts @ 95#

14:23/14:02/13:32 = 41:58 total

27:12

4 rds 1k row, 10 225# deadlift, 10 strict pull ups subs

3 Rounds 
1.5 mile assault bike
15 inverted row
15 close hand push-ups 
10 DL. #225 
21:51 

*I can see why athletes hate the games programming 

Modified and split into 2 different workouts, both untimed:
--
10 km running 
5 rounds of:
20 inverted rows
20 bench dips
20 DB deadlifts @ 2x 15,5 kg
--
Peace. 

Echo bike version 
10pullups+ 10 bar dips
10 DL @ 225
47:57

scaled to what I have and my ability, just got back into this after 7 years off

48:48
2 mile Concept Bike
10 deadlifts with 85lbs DB’s
5 pull ups 

5 rounds
800m Run
10 ring rows
10 ring dips
10 deadlift 105 lbs

41:09

56:18

4rds: 29:28

2 mile Echo Bike
5 Ring MU
10 DL (225lbs)

4 rounds for time of:
1.4-mile (2320 meter) bike ride
5x: 3 ring rows + 3 strict ring dips
10 deadlifts at 135 lbs. 
37:38

intermédiaire: 55:15
4 rounds
3200m vtt
7 rmu
10 deadlifts 100kgs

40:35
5:00 bike
225 lb

37m175#
Rx
1:18:00

Ride was dirt road, had about 50ft elevation change

68 minutes! Did 225# DL’s, and subbed 20 pull-ups and dips for MU’s.

Just getting around to posting
I only completed 3 rounds of Rx. A 7am workout combined with the lack of blood from the donating the afternoon before made it very rough. We biked a hilly 1mi route twice. Bar MUs.
46:50

Son(15)
Stopped at 3 rounds. Used 6 stacked rubber mats to jump from for MUs. 225lb DLs
57:36

M 53/195/6’
Subbed 800 m run for the bike.  Jumping bar muscle ups for muscle ups and #230 deadlifts.  Did 3 rnds instead of 5.
21:32.

Scaled 45:19

4 rounds
2 mile Bikeerg 
7 assisted pull-ups 
7 assisted ring dips
10 deadlifts @ 135

61:27
Subbed bar MUs. Bike rides were slow because I rode my kid’s 1-speed BMX style bike.

58:47

3.2Km stationary bike sadly
10 rmu
10 dl @215lb

Modified to
5 rnds
2.3 mile bike around neighborhood
10 strict pull ups
15 push ups on db's
10 185# dl using trap bar
46:24
m/53/175
On my bike ride, went by a garage sale--they had a like new schwinn air dyne bike---for $10!!!
Bought that, going to sell my Assault bike and buy a road bike with the profits....  Thanks Boz!!!
Never would have seen that if not for the wod.

Rx   48:44

*Outdoor Bike Ride.
*Rode from the gym and did a loop around Avery Park.
*First 2 Miles ~ 8:15 tried to speed up from there.
*5/5 on all Muscle-ups and Deadlifts.

This was without a doubt the MOST FUN CrossFit.com workout I have ever done! That Bike Ride was awesome in a WOD.

Another badass workout thanks to Boz!

4 rounds
2 mile bike
5 muscle ups
10 deadlift 185

33:20

47:26, made a mess of this. Only did 4 rounds cause I set a 45 min time cap for myself. Rode mt bike around neighborhood, went light on DL at 165, still recovering from last week soreness, but dropped to 10 BE on round 3&4. 
Definitely a slog on the bike…

2 mile bike
10 jump pullups
10 strict dips
10 deadlift (#185)

3 rounds

42:43

48:56 Scaled:
4 rounds:
2 mile C2 bike (3200m)
5x- 3 ring rows + 3 ring dips
10 DL@ 225

3 rds Rx-  had to cut it short, toddler was not about to have a 30 min plus workout.

3200m echo bike
10 ring mu
10 deads @275

25:12 for 3 rds

M/54/219 lbs. 
5 rounds for time of: 54:53
2-mile (3,200 meter) bike ride
10 assisted pull- ups 10 dips 
10 deadlifts 225, 185, 155, 155, 155

38:18
Scaled to 4 rounds, 3200m bike, 3 muscle-ups and 10 deadlifts at 102,5kg. First time doing muscle-ups in over a year. 

1:09:31 Rx

2-mile bike outside, ring rows, ring dips, 215 lb DL. Umm, 1:41. Living in a valley, the hills are so easy in a car. Longest WOD I’ve ever done.

scaled:
untimed but took about 35-40 min
5 rounds
did a loop through my neighborhood on the bike - about 5 min
assisted ring muscle-ups
185lb deadlift

kept it low intensity today and just had fun moving and enjoyed the weather.

♀/47yo/starting back after a long hiatus
5 rounds:
2-mile (3,200 meter) bike ride outside
10 muscle up mods (5 x 3/3 ring pullups and dips)
10 Deadlifts at 110 lb

rounds 4 and 5 had me hearing my life choices
Time: 1hr 26min

78:22

Spin Bike 2 mile was a slow grind
20 pull-ups 
20 dips
10 DL (225)

14:09
15:04
16:19
16:24
16:25

M/48/6'2"/180#

Chad prep...
21-15-9
RKBS 70#
Abmat situps
4:48
Took 5:00 rest then 
150 WTD step ups with 45# vest
8:21

Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts
135-lbs
26:38

5 rds, 2.5ish bike rides, 10 banded MU, 225 DL

1:08ish 11.40 miles, stopped the timer by accident under 1:10 transitions long slow with gloves helmet ect. 

All rds unbroken 

Rx Modified - 42:44
2 Miles Echo Bike
10 Bar Muscle Up
10 Deadlift (275lbs)

Couldn’t get outside, unfortunately
4 rounds
2mi hammer strength bike
10 muscle ups w/ one leg assist
10 deads, 275-lbs
—- 39:11

57:16 rx

Trek Marlin 6 on road
BMU

Dang this was fun. Thanks boz

36:08

1.27km run*
10 pull-ups
10 bar dips
10 deadlift, 210lbs

*Bike was infeasible whether outside, globo or stationary bike upstairs. Know my 2 mile time on stationary is ~6 minutes. 1.27k loop around the house averaged the same time. 3 loops clockwise, 2 counter. Good grind.

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 pull up +10 ring dip
10 deadlifts
♂ 275 lb
total time 64 minutes 

2 mile on gravel bike, modified bar muscle ups, 275 lbs deadlift-54:57

Subbed/scaled

5RFT
2 mile bike ride
10 Strict pull-up
10 Strict ring dip
10 Deadlift (205#)
50:37

Rides were on a 10 year old Cannondale Synapse road bike. MUs can't be a thing at home, not that I have them anyway, so subbed pull-ups and dips.  DLs just weren't going to be heavier than that this morning as my posterior chain was feeling pretty beat up from our bulletproof workout yesterday - the rides didn't help either.

Thanks for the long effort Boz!

Globo wod:  a lot of Globo gyms are not going to be conducive to doing this one as written.  So here are a few options.  1. Do 5 rounds of 10 muscleups (or sub/scale)  and 10 deadlifts for time, then do a aggressive outdoor bike ride of 10 miles pre or post wod.   2. Find a spin bike or peleton somewhere in your globo and transition to and from it.   If your globo gym has spin classes or spin bikes in the cardio area use those bikes over an assault or echo bike.  If it can be programmed to simulate terrain even better. 

Note on muscleups: If you can't finish the 30 ring muscleups wod in under 10 minutes or do 5 unbroken fresh you must scale the muscleup reps down today.  I recommend halving the muscleup reps if you're in the 10-20 minute range for 30 ring mu. If you have RMU but are not proficient at all do 3-4 ring MU per round (less than 3 minutes/round).

Subs for muscleups are 1 to 1 burpee bar muscleups or 2 to 1 chest to bar pullups and TRX/ring/weighted bar dips. 

Dumbbells sub dumbbell deadlifts 2×75/90lb Dumbbells.  If 50lb dumbbells are the max available men do 20 deadlifts and women 14. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Monostructural, weightlifting, gymnastics. Blending a high capacity from each category. Squatting with an emphasis on midline and pushing, scaling an obstacle, almost an odd object (bicycle, not row or run or stationary bike)

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM
															x?
HEAVY

FORMAT/MOVEMENT QUESTIONS
Am I a "weightlifting gymnast with the lungs of a porpoise?"
Do I scale the muscle-ups for specific strength or the general theme of scaling an obstacle?
Keep weight in deadlifts and split up reps or drop weight so it can be unbroken (or close)?
Stationary bike for intensity or road bike to preserve the unknown element?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes
Run/bike/row - whichever technique you need the most - for about a minute
10 kipping pull-ups
10 deadlifts

MY STUFF
I am doing modified versions of these workouts with an injured athlete, we did 10-9-8-7-6-5-4-3-2-1 reps of: strict toes to bar, strict muscle-ups (scaled)

GENERAL FEAR LEVEL: 7?