1 round plus 5 reps
Used bar MUs

Skipped this one. Felt like doing too many open style workouts in March really wrecked my CNS. I went hard every week for 4 weeks with open style workouts and then had to deload before I wanted to. 

7 muscle ups>>>>14 C2B + DIPS
1R+37 REPS

3 rounds + 1 Muscle-up

*Bar Muscle-ups

Beginner. 4 rds and 10 squats

subbed:

7 MUs
25 wall ball shots, 20# ball
25 TJs

2 rounds + 2 MUs

331 2(+10WB)
BMU



Round times
MU | 01:14 |  
WB | 02:32 | +78 s 
DU | 01:43 | -49 s 
MU | 01:39 | -4 s 
WB | 03:17 | +98 s 
DU | 01:35 | -102 s 
MU | 01:30 | -5 s 
10 WB

7 chest to bar pull ups
50 wall ball shots ( 8 kg at 9 ft)
100 du

1 round+4 chest to bar

Just 1 kg and 1 ft off as not available in my gym. Till now couldn't do chest to bar today atleast did complete though it was 1 at a time and not continuous.

336 Rx
2 rounds + 7 MU + 15 WB

Intermediate 
14’ AMRAP
7 bicep pull ups on the ground using thick resistant band
50 wall balls 4kg
100 single unders
4 rounds + 2 pull ups

Beginner: 7rds w/ 1 sec left! Pushups, squats, jumping jacks. 1k run 5:23. 

2 + 120

7 weighted pull-ups, 12lb dumbbell
50 wallballs, 8 feet
100 doubles

Compare - 12 minutes - 2 + 17 (2+47 today)

RX
2 rounds + 7 Ring MU

Sub 10 low bar muscle ups

1 round + 10,50, 57 double unders

Scaled
5 bmu
50 wb @ 14
100 du 

2 rds + 3

Tux Box
14 lb ball 9 ft target
2 rounds + 4 reps

Complete as many rounds and reps as possible in 14 minutes of:
7 push ups on knees
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target

2 rounds + 90 reps 

My Training on Friday, February 23 at night.
Complete as many rounds and reps as possible in 14 minutes of:
7 Low Ring Progressions
50 Wall Balls shots 11 lb
100 Single Unders
I completed 1 Round + 7 Low Ring + 50 Wall Balls + 20 Single Unders.
https://youtu.be/mC-wS4yhc-8

M/61/6’2”/188
7 muscle-ups ( progression)
50 wall-ball shots
100 double-unders

2 rounds 7+15

One round of 7 Low ring transitions, 50 Front squats with 15kg and 100 Double unders. 

Intermediate with DU’s

3+2

4.5 rounds, intermediate w dynamic warm-up. I'm gassed!

Hi, one day late but this is my first time into anything CrossFit related. I didn’t understand the Sat workout so I did this beginner one instead.

female 40 yo
beginner
4 reps as stated in the workout.

cheers everyone!

Silvia

Beginner option-5 rounds of 7 push-ups(knees), 25 squats, & 50 jumping jacks-14min

Male / Age:  57 / 139 lbs

Intermediate/Scaled:
1.5 Rounds:  Reps = 264

* RD1
   - T2B x 7
   - 20# Wall Balls shots x 50
   - Single unders x 100
* RD2
   - T2B x 7
   - 20# Wall Balls shots x 50
   - Single unders x 50

6 rounds (beginner) 

5 rounds of
7 push-ups from knees
25 squats
5 cal biked each round

3 rounds: 10 pullups, 10 bar dips, 50 wall balls 20# to 10 feet, 150 singles.

4 rounds of the beginner’s round 

14 reps @ 150 lbs Lat pull downs 
20 lbs DBs thrusters

2 rounds + 39 reps

Intermediate. 

2 RDS 
7 low ring transitions 
50 wall balls 
6 singles 

Performed as 7 Bar MUs, 50 wall balls & 100 single unders using a 1" thick rope
2 rounds+ 7 + 24 wall balls = 345
Could not get my heart rate under control today

Son(16)
Performed as 7 low ring MUs, 50 wall balls & 100 single unders using a 1" thick rope for the first round then a speed rope for the second
2 rounds+ 7 + 17 wall balls = 338

Rx 

3 rounds + 17
488 Total reps 

M/34/175
2023 Quarterfinalist 

Scaled Intermediate 
7x Low Ring Transition 
50x Wall Balls @ 30lb
100x Single Unders w/ Heavy Steel Rope

2 Rounds @ 14:48

Rx- 371 reps

40/m/5’7/170

2.5 rounds 

Rx but low ring transition

M / 95 kg / 30 y

RX: 2 rounds

Did our Friday Bulletproof workout instead.

Subbed Bar MUs, 20# ball: 2 rds + 24 reps

210205: Same scale as today: 2 rds + 4 reps

150313: Ring MUs, 14# ball: 1 rd + 27 reps

2 rounds 
banded muscle ups 
everything else rx 

scaled to 7 strict pulls + bar dips

2 rounds

388 reps Rx
M/45/5’8”/165
compare to was: 356

SC jumping ring MU otherwise Rx: 2 rounds
2/5/21: Sc to 7 PU/7 dips/200 SU...2 + 7/7/-

2 Rounds + 1 Muscle-up
Rx'd

Intermediate
2 rounds 36 single unders

Subbed 20 cals ski erg for double unders. 
1 round + 10wbs

M/37/6’/270

Intermediate: 2rds; 19rps

Did 240213 rowing workout. https://www.crossfit.com/240213#comment-1328065

M/34/5'11/185

Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups
7 Inverted row (Felt like incorporating some kind of pulling)
25 squats
50 single under 

4rounds + 11 squats 
rd1: 2m18
rd2: 2m54
rd3: 2m56
rd4: 2m59

3.5 rounds

20# dumbbell hip thrusts
Full range slow push ups feet
High jump single under

50 years old

Scaling:
10 jumping/slow descent pull-ups
10 jumping/slow descent ring dips
50 dumbbell thrusters, 2x15lb DBs
100 double-unders
2 rounds + 10 jPU + 7 jRD = 357 reps

330 reps

Compared to 352 reps on 15.2 

Beginner option 4- rds + 7

7 Push-ups
50 WB (14#)
100 singles
3 rounds

Scaled: jumping MU and 100 singles 
2+37

Two things I can’t do Muscle Ups and Doubles, Oh Well I got a good dose! 

M/49/6'2"/185#

Scaled/modified to 
7 - Ben Grimm's with 53# DxKB (push up, shoot through, reverse dip, shoot back through, and finish with a clean = 1 rep)
50 - WBS 20# 9' target ***raining here had to do in garage
100 - DU's
2 rounds + 7 +12

7 CTB + 50 WB + 100 DU
7 CTB + 50 WB + 85 DU

2 + 4 as Rx'd

45 yrs old

Beginner
5 + 7 push-ups and 12 squats

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
♂ 20-lb ball to 10-foot target
Completed 2 rounds + 7 Muscle-ups

At the Y. Equipment sub = 14 CTB + 14 weighted dips with 25lb DB = 7 MU. 

1 round + 14,14 + 50 + 27 DU. 

box checked. 

7/7 Dumbbell single arm row 20kg
50 KB goblet squat 24kg
100 single unders
2rds + 22 goblet squat 

M/50-54 👨🏻‍🦳
Intermediate
subbed chest to bar pull ups
7 C2BPU + 50 WB + 100 SU
7 C2BPU + 50 WB + 100 SU
7 C2BPU + 30 WB

Globo wod: If you don't have access to rings today sub 10 bar muscleups or 14 chest to bar pullups and 14 TRX/weighted bar dips for the ring muscleups. Sub 15/20lb dumbbell thrusters if a medicine ball isn't available; be explosive in the movement.

Now is the time to get your preparations in line for the Open.  Register for the Open at games.crossfit.com. The best way to do the Open is at a CrossFit affiliate, find the nearest one by going to map.crossfit.com and reach out to them to make arrangements and a time to do the WODs.  I suggest Friday Night Lights if that's available.  The second option is to film yourself in your globo or garage.  Follow the workout and filming instructions on the Games website to make sure you get a valid score.  I suggest finding someone to judge you and to go during off peak hours. If that doesn't work due to work commitments,  deployment,  gym, or equipment availability,  there will be substitution options here.  Remember that any substitution options outside of what's allowed per the posted WOD will not allow you to post a valid score.

20 ring pull-ups
100 wall ball shots 18lb ball
140 double unders.