M/28/5'8"/175lb
CrossFit AFK/Brave Heart CrossFit

5:17 - 8:11 -Rx

4:38/8:12 used women’s weights 

Rx. 
3:37 / 5:16

M/38/6’/172#

Scaled barbells to 145 lb. and 195 lb. All reps Rx.

7:25/9:53
All cleans done as singles. 

Deo gratias

Intermediate
5:23, 5:10

12 squat cleans, 95#
24 pull-ups
12 squat cleans
5:40
Then 6 squat cleans, 115#
12 pull-ups/12 ring dips
6 squat cleans
4:42
Tough one.  Thanks Christian.

61/5'8"/153

Intermediate option:
At 0:00:
12 squat cleans, 43kg
24 pull-ups
12 squat cleans, 43kg

At 10:00:
6 squat cleans, 61kg
12 jumping muscle-ups
6 squat cleans, 61kg

15:58

145 lbs for part 1, and 165 for part 2. Still don’t have MU’s, so subbed 36 pull-ups and 36 dips.

21:25

At 0:00:
12 squat cleans, weight 1
36 pull-ups
12 squat cleans
At 10:00:
6 squat cleans, weight 2
24 pull-ups
6 squat cleans
♂ 95 lb and 115 lb

15:30
could have gone heavier

65# cleans and 24 banded pull-ups - 4:51
95# cleans and 12 burpee pull-ups 4:21

Scaled 5:51 and 3:50
#75 first round #95 second
ring rows first, Kipling pull-ups second
same rep scheme. 

75 was fairly light, prob should have done #95, 95 was away too light, should have done 115

Scaled, 95# then 135# squat cleans. Bar rows not pullups
Wow thats a lot of cleans

Sxaled option 
12 Squat Clean 135lb
36 Pull Ups
12 Squat Clean 135lb
In 6 minutes Whit 28 seconds


Rest 6:30 minutes 

6 Squat Clean 205lb
18 Bar Muscle Ups
6 Squat Clean 205 lb

12 minutes Whit 48 seconds 

115, pull ups 155, BMU’s
4:40 15-12-9 Pull-ups
rest 3 mins as listed on MFLH
6:22 did 6 5 4 3 BMU 

building my strength back after a long time off would like to do this Rx in 3 months

M- 53/ 5'7 / 220
Intermediate scale
round 1- 5:34
round 2- 5:14

subbed 50/60kg squat cleans with 24kg 36/18 KB SDHP each arm 12:51.73 around 8mins 1st round 2nd commenced at 10:00

15:12
Sub Bar muscle ups with pull-ups 

M/40/5'11"/195
Mayfair CrossFit
Rx'd
7:26
13:54
Total 21:20

Happy, but not satisfied.  My dang hands were still struggling from Lynne (not strict) at my gym last week.  I couldn't hold on to Pull-ups or Bar Muscle-Ups.  

Started Rx, completing the first half at 5:00, but I fell apart after the rest. After several attempts at 225lbs, I dropped to 205lbs but still couldn't catch it in a squat so I referred to power cleans to finish up the first set and the entire second set. 18 BMUs as is

Son(15)
Intermediate+
First half at 115lbs and 24 PUs by 4:57
Second half at 155lbs and had to stop after 4MUs when he ripped, switching to 8x strict C2B and dips in 6:43

Intermediate: 16:28

M/48/195
Rx
Rnd 1: 5:25
Rnd 2: 15:15

54 yo M/ 5'9"/ 154 lbs

Intermediate scale
2:50
4:32

ring muscle ups instead of bar muscle ups

Beginner: 6:24 1st set, 2:58 2nd. 1k run 5:10

Moutardier CG, hot and in the sun. 
6:30 round 1. 
85lb squat clean on slightly broken ground. 
36 body weight row off of bench. 
5:52 round 2. 
110 for squat clean
18/18 row off bench/chest to ground pushups using perfect PU handles with feet elevated 6”. 
Was gonna do 95/135 for squat cleans but haven’t done them in a while and ground was uneven so decided to keep the weight down a little. Good workout. 

Matt

7:38

95# squat clean (6-6)
24 kpu (6 sets of 4)
95# squat cleans (4 sets of 3)

6:43

135# squat clean (singles)
12 chest to bar (6 sets of 2)
135# squat clean (6 unbroken)

Holly

6:13

65# squat clean
24 pull ups
65# squat clean

7:12

95# squat clean
12 burpee pull ups
95# squat clean 

Bonked at 23:00, tough workout

scaled
At 0:00
12x Sq Clean @ 135
24x Inverted Row
12x Sq Clean @ 135

At 14:00
6x Sq Clean @ 185
7x Burpee Pull-up 

stopped @ 23:00

Intermediate option:

At 0:00:
12 squat cleans, weight 1
24 pull-ups
(subbed for 24 slightly kipping @ 4 sets of 6) 
12 squat cleans

At 10:00:
6 squat cleans, weight 2
12 bar muscle-ups 
(subbed for 12 strict pull ups @ 4 sets of 3) 
6 squat cleans

♂ 95 lb and 135 lb

At 0:00:
12 squat cleans, weight 1
24 ring rows
12 squat cleans
At 10:00:
6 squat cleans, weight 2
12 pull-ups
6 squat cleans
65 lb and 95 lb

8:36.02
12-36-12 (145 lb and 195 bw) (form failure)

8:20.32
12-36-12 (95 lb) (perfect form)

definitely under estimated this one

Scaled weight to ♀ (105 lb /155 lb), all else Rx:
4:08
5:56

M/ 41y/ 172lbs/ 68”

Completed following 240622. Had to scale to intermediate after seeing those loads for the RXd squat cleans!

4:03
5:53

all MU as singles. Had to break the second round of the first round of squat cleans but otherwise held on. 

looking forward to the programming Christian!

Intermediate

1) 5:20
2) 6:54

age 41
90 kg

1 round 9:00
2 round 8;50

intermediario 

Inter
Part 1 finished at 6.25
Part 2 finished at 17.26

Intermediate'ish
85/125# and 12 CTB Pull-up + Ring Dip subbed for MU
6:19 and 4:43 respectively

Stayed within pain limits today. Didn't focus very well in the first work period leading to pull-ups taking longer than they should have. Half of weight 2 SCs were singles.

Welcome Christian! Looking forward to the rest of your workouts!

Intermediate Option 
Round 1) 7:42
Round 2) 3:01
*Strict pull ups instead of muscle ups*

5:36 - 105lbs
5:36 - 135 and x2 pull-ups/pushups

Intermediate Option
2:53
2:44

Rx reps

squat clean at 155/205
low ring muscle up transition

4:40
5:30

Intermediate

*assisted pull-ups/muscle-ups

4:40
13:48

M 50/180cm/77kg

Intermediate option

24 kipping pull-ups, 40kg bb

6:39

12 burpee strict pull-ups, 47kg bb

7:48

18:29

scaled to Intermediate rep ranges + did muscleups first. finished first round at 10min mark, then needed 2min to change plates and started again at 12:00 to finish the last round in 6:29 at 18:29

75 kg and 55 kg

*scaled++

At 0:00:
12 double kb squat cleans, @35# 
36 supine barbell rows
12 double kb squat cleans, @35#
4:52

At 10:00:
6 double kb squat cleans, @53#
18 assisted (kneeling/jumping) bar muscle-ups
6 double kb squat cleans, @53#
5:01

*due to movement and equipment limitations 

Buy-in: 3 mi ruck in 20# plate carrier

Weight 1 Scaled- 55# barbell
12 squat cleans
36 pull-ups-jumping
12 squat cleans
5:03
Weight 2-Scaled - 65# barbell
6 squat cleans
18 TRX low row transitions
6 squat cleans
5:51

♀ 55-59

Beginner option:
At 0:00
12 squat cleans
24 ring rows
12 squat cleans
At 10:00:
6 squat cleans
12 burpee pull-ups*
6 squat cleans
* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.
75- lbs 
4:46
5:09

Intermediate'ish
12 strict ctb pull ups
else rx
6:08
15:44
m/54/175

24 kpu
12 jumping mu
35 kilos 
45 kilos 
8:00
18:00

Fun workout, felt like doing the Open.

First rd in 6:39 @ 155#
stablished a 25 min cap
and got trough  6/18/2 @200#

5:49/5:09

Intermediate scaled
95/ring/95
135/PU/135

7:04 
19:58
Did the weight and pull-ups as prescribed. I do not have a high enough ceiling to do bar muscle so I did strict chest to ring pull ups

14:00 Sx.#95 & 115, strict pu

Intermediate
3.05
5.40

M/50-64 👨🏻‍🦳
Intermediate
9:00+11:55
TT->20:55

Intermediate:
3:37
4:49

Globo wod: dumbbell sub round 1 40/60lb dumbbell squat cleans,  round 2 60/80lb dumbbells squat cleans. Scale the dumbbell weights as needed. If your pullup bar isn't suitable for bar muscleups sub an equal number of burpee chest to bar pullups or burpee strict pullups.