Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 30-40 reps
Butterfly Chest-to-Bar Pull-Ups x 10-15 reps
L-Sit x Max Hold
B.
Complete as many rounds and reps as possible in 20 minutes of:
4 Muscle-Ups
8 Handstand Push-Ups
16 Kettlebell Swings (32/24 kg)
Workout courtesy of Josh Bridges. I will spare you his score for fear that it could de-motivate some of you. 
Tell us at the end of the day then! Now I actually need to know.
Josh “Nate” used to be my favourite workout…why did you have to double the rep scheme?! Haha
Great wod. Shoulders are on fire.
9 rounds 4 muscle ups 8 hspu
All muscle ups unbroken
First 4 rounds of hspu unbroken, then split to 4/4
Kbs were all 8/8 trying to reduce shoulder fatigue.
Have a great weekend guys!
Nice Tino!
A.
DU’s done
L sits done
Skipped CTB PU
B.
4 rds in 10 mins. (Russian swings) Elbows started whining so backed off. I have to be extremely careful with these high rep MU’s going forward.
Then some light running, agility drills, mobility and stuff.
A: Completed
B: 7 rounds plus 10 KBswings, those swings were brutal.
A.done
B.8 rounds -kb swings sets of 8 ,bar muscle up/HSPUs unbroken
Cj and the staff i want to give a huge thank you to you all as this is my first year in crossfit & just finishing rehab from knee surgery this is invaluable. THANK YOU…
A. Complete
B. 6 rounds plus 1 MU.
Had to scale HSPU, everything else was great. All swings unbroken. Any advice on HSPU? they are my number one goat and i cant seem to get over the hump. My max 4 sets of unbroken strict HSPU went 6/4/3/2, just to give you an idea of where i am. They are the only movement i end up scaling. Any advice is greatly appreciated.
Learn to kip dude. Strict hspu are a goat for me but I can kip which makes a HUGE difference in workouts. When I practise I try stay strict but in a workout I think efficiency and kipping is far more effective.
A. Did butterflys pull-ups vs. C2Bs butter pull-ups.
B. 4 rounds + 5 HSPUs
Scaled HSPUs with 1 abmat
Muscle-ups were singles
All KBS were unbroken
Ditto the request for advice on beating the HSPUs goat. Muscle-ups too.
Pr’d snatch. 225. Haven’t even done it in months. Wanted to thank cj for the programing. Must be doing something right.
A: Done
B: 6 rounds plus 2 MU’s
B) 7 rounds + 2 MUs. Need to work on kipping HSPUs.
Tino, great job brotha!
A.
DU’s were good, C2B butterflies are getting better (5 at a time), L-sits (35, 25, 20)
B.
7 + 2 HSPU’s
MU’s all unbroken, HSPU’s I was doing 2-3 at a time at the end, KB’s were 10/6 starting round 4.
Fun workout!
A) double unders for first time 40 in a row.then 20/20 and finaly 30/10
chest to bar unbroken and L sits 40 secs/30/22 took a small rest 2 secs and make it 5 more seconds
B)6 rounds and 1 muscle up first
all muscle ups unbroken all handstand 4/4 and swings 10/6 all rounds.
im happy with myself
you all guys did a very good job as i see especially Tino congratulations !!
have a great weekend everyone
post his score
sorry, pre emptively sent that. adding on to that, I love seeing what guys like josh get, definitely motivates me to shoot f
for that score
A. Done
B. 5 complete rounds.
Muscle ups are getting better. The altitude and me being out of shape got to me. Also, had to scale kettlebell to 28kg. Biggest kettlebell they had here at the Reebok CrossFit in Mexico city.
A.
Three sets, not for time, of:
Double-Unders x 40 reps
Butterfly Chest-to-Bar Pull-Ups x 10 reps
400m run
L-Sit (in rings) x 35s
B.
Complete as many rounds and reps as possible in 20 minutes of:
3 Bar Muscle-Ups
5 Handstand Push-Ups
15 Kettlebell Swings @ 24 kg
30 Double-Unders
8 rounds.
I was training outdoors at the track and I took some training equipment with me. I added a 400m run and did Bar Muscle-Ups because I couldn’t hang the rings high enough. I don’t have a 32 kg KB.
So I’ve been following the offseason competition workouts but am about 4 days behind. Figured I should start posting. Thanks for this programming CJ, these workouts are amazing.
A) complete. I can’t to ctb butterfly’s yet, so just did standard kipping ctb.
B) 7rds + 4 KB swings. MUs/HSPU’s unbroken, KB 8/8.
A. Done L-sit holds (8, 6, 8)
B. I scaled to 2 (transitions with band), 4, 8 so that I could keep moving. HSPUs got tough after 4th round. All swings unbroken. 8+2
A. Done
B. 5 rounds, 4 mu 5 hspu