Workout of the Day
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets

If you performed your set of 10 at 75% last week, go to 77%.

Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6
REMINDER – If you performed 14.3 on Sunday or Monday, you may need to skip today’s training altogether or modify to make it appropriate based on how you feel. Be smart, and don’t jeopardize long-term progress.

  • Manabat

    Will there be an Invictus open leaderboard?

  • First CrossFit workout for almost four month. Glad to be back. Weee!
    A. The two first legless. L-sit was hard. 10-15 seconds a time.
    B. Focused on my technic and didnt go higher than 60kg.
    C. Completed with a 150kg PR.
    D. Skipped

  • Bastiaan Rejen

    A. Rope climbs: 2X arms. 1X arms and 1X legs. 1X arms and 1X legs
    L sit: 3 X 30 sec scaled
    B. 70kg. 70kg. 75kg. 80kg. 85kg
    C. 102,5kg (x5). 117,5kg (X3). 125kg (X2). 132,5kg (X1). 110kg (X7, went on my toes)
    D. All HSC around :27
    Mu’s sets of 3 in total 30

  • Mike Annon

    A. Subbed for 5 sets 10 x L-sit Pullups
    B. 95/105/115/125/135
    C, 230/260/275/295/235
    D. Done – MU’s 5 each round

  • Andreas Nelson

    A: Done.
    B. -> 85kg
    C. 106/122/130/135 and then [email protected] 115kg
    D. Done with 3’s of MU.
    (Didn’t think I would be able to complete D. Happy that I did!)

  • Doug Germano

    A. Complete
    B. 135#, 165#, 185#, 190#, 195#
    C. Complete off of 435#
    First 10 minutes – 5 muscle-ups
    Second 10 minutes – 3 muscle-ups
    -This was a huge mental workout for me. Way outside my comfort zone. New goal on my goal sheet of being able to do this with 6 muscle-ups the entire 20 minutes

  • Mia Iden Hellesen

    A: Done ( Did one ascent ropeclimbe, and some practice on my handstand)
    B: 30/32,5/32,5/35/35kg
    D: Did 5 squatcleans istead of 10. Round 1-3 i did one muscle up, round 4-10 I did two muscle ups (UB).

  • Fredrik Ericsson

    A) check
    B) 70-72,5-75-77,5 ( fail nr 3) – 72,5 ( fail nr 3)
    C) up to 10×113 (+2kg from last week). Need to work more on my squat. Generate more power from left side, not good.
    Out ot time. Maybe D later.

  • Brian Fogarty

    A. Done.

    B. 135#, 145#, 150#, 150#, 155# [still pretty sore from 14.3–back and traps]

    C. (off of 365# 1RM, although went higher as day went on)
    1 – 5 reps @ 70% – 255#
    2 – 3 reps @ 80% – 295#
    3 – 2 reps @ 85% – 315#
    4 – 1 rep @ 90% – 335#
    5 – 10 reps @ 75% – 275#

    D. 3 muscle-ups each round. First time done 30 muscle-ups with zero misses.

  • Aaron L

    14.3 yesterday afternoon
    A 3/45 sec X 3
    B 95 lbs
    C 185, 225, 255, 285, 185
    D 95 lbs 4 rounds. Ran out of time

  • Jorgen Gronner

    A. 2 legless rope climbs each round.L-sit: 30/30/20+10sec.
    B. 70/75/80/80/80kg. Felt good, but didn’t go higher today after 14.3 yesterday.
    C. 140/160/170/180/10×155. 5kg up from last week. Felt easier.
    D. All cleans UB. About 20 sec each round. 3 muscle ups. 8 sets unbroken, then 2+1 and singles last round. Big weakness.

  • Zach Meier

    A. Done
    B. 135,145, 155, 175, 185×1 (second I caught I just fell back).
    C. 245, 280, (accidentally skipped 85%), 315, 265.
    D Doing this afternoon.

  • Jakob Mayerhöfer

    A: Done + Freestanding HS on Parallettes
    B: 50-60-65-70-70kg
    C: 100-115-122,5-130-10×107,5
    D: Short for time, only 12 min. Cleans UB, 4-4-3-3-3-2 MU’s

  • Lukas Esslinger

    b) up to 225 for a triple, did 235×2 failed the third rep…felt kind of off today. cns still tired
    c) satrted to warm up and stopped at 335. did not feel good at all. will give it another try tomorrow.
    d) done. did 6 mu. all ub. got spicy after 10min

  • Jonas Müller

    a) done, 3 legless rope climbs & 40 sec l-sit hold
    b) clean from the blocks, 1.1.1 – up to 275lbs, felt easy
    c) front squat, need to improve my front rack position.
    5x 255lbs, 3x 295lbs, 2x 315lbs, 1x 335lbs, 10x 275lbs
    d) done, did 6 MUs, everything unbroken

    • Mikael Kasunic

      Great job on D, everything UB is really good.. I hit UB 2 rounds with the Squat cleans, almost died :))

      • Jonas Müller

        thanks mikael. it was all about speed out of the hips. keep up the good work & crush 14.4. & 14.5!

        • Mikael Kasunic

          Right back at you 🙂

  • Eric Julienne

    A) done
    B) 95/95/115(f)/115/125
    C) based off 365
    Squat cleans: 10×5 then 7,8,5,6,6 ( legs are crushed)
    Muscle Ups : 3 reps for all sets all unbroken

  • Tyler Durham

    A. Sub C2B and T2B for rope
    B. 135/155/155/165/175 started ugly so stayed lighter
    C. 235/260/285/300 and 255×8
    D. Started 95#x10 and 3MU, second half 95# x 8 and 3MU struggled to move fast enough on HSC

  • Chris Peelman

    New to the program
    A. Complete
    Rope climbs x 2 w/legs
    L-sits 2 x 15s

    B. 95, 115, 135, 145, 155 x 2 (f3)

    C. Complete based on 365
    [email protected]%

    D. Used purple band progression for strict muscle ups
    Rounds 9+10 dropped to 8 squat cleans
    Rounds 7,8,9,10 dropped to 2 muscle ups

    • Kyle Feliberty

      Yea buddy

  • A: Done – had to sub 7 towel pull-ups for each rope climb
    L-Sit – first time ever doing these…broke into sets of :10

    B: Never done snatches before…I did 3 muscle snatches, and on the third kept it overhead and did an OHS

    C: Front Squats

    D: Scaled to 100 x 10 squat cleans / 2 MuscleUps

  • Kyle Feliberty

    A. Done- 1 legless, 1 with legs ea rd.
    B. Up to 195 (200f)- posterior still smoked from Friday :/
    C. Off 450. 10 @ 77%
    D. UB on all. 3 MUs. Failed 3rd on min 16. -spicy

  • Podeque

    A. Done with legs.
    B. Up to 165. Failed a bunch and failed at 185. Just couldn’t keep it overhead today. Ugh.
    C. Based off 335. Felt good.
    D. Skipped.

  • Chris Risenmay

    A. done. 2 ropes legless.
    B. 165-185-185-205-215
    C. 285-325-350-370-315
    D. Done. All sq clns ub. m/u first 4 rnds at 5 reps, 3 rounds at 4 rps, 3 rnds at 3 reps.

  • Phil T

    A. Did 10 strict pull-ups and 10 T2B.

    B. worked to 185. Felt pretty good today.

    C. Done at rxd %

    D. Did 14.3 yesterday so I scaled to 5 HPC and 3 MU. Just wanted to move.

  • Jaimie Bougie

    A. Worked with Coach Nuno to decrease the number of pulls from floor to top on the rope climbs

    B. Finished with 55kg / 121# x 1.1.1. The first two reps felt amazing. If only 14.4 was max snatch 1.1.1……

    C. Hit 86kg (off of 115kg max) for 10. Was lighter than I expected but man those 10 reps made me want to puke

    D. Made it half way through until I took a break to almost puke.

  • Zach (Socal)

    A) Done

    B) 135, 145, 155, 165, 170

    C) 275, 315, 335, 355, 295

    D) 10 ub / 4 MU

    Overall just felt fatigued so didn’t push it too hard.

  • Jason Scuglik

    A. 5 fat grip pull-ups
    B. Worked power snatch up to 155
    C. Pause squats and kept the weight light to stretch out my hip
    D. Power cleans and 3 muscle ups

    Left side of lower back/hip is giving me issues when I catch a snatch/clean in a squat

  • Preben Nordanger

    A) 2 legless RC, 30 sec L-sit hold all 3 rounds
    B) 60kg,65kg,65kg,70kg,65kg (felt heavy today)
    C) 100kg,112,5kg, 120kg, 125kg, 105kg –> 5 kg heavier then last week, felt pretty easy.
    D) Done, did 2 MU (rings were pretty low so it was hard to kip properly) and HSC did 10 reps all rounds, broke them into 7-3 after about 13 min (might have been a mistake from my side).

  • Jasmin Moler

    A. Done, legless rope climbs good, L-sits not so much
    B. Did 3 sets at 85#, 3 sets at 95#, mixed up hang with fulll. Full snatch not feeling great lately :-/
    Did 50 burpees with the class, 2:20
    C. 185/210/220/235/200, all felt good!
    D. HSC quick and easy, 3 mus first round, then only 1-2 the rest, kept failing after 1st mu in ea round and couldn’t link crap together, ugh

  • James Love

    A. Done
    B. Worked up to 205#
    C. 300/350/370/390 then 10 x 325#
    D. 10 UB and 3 MU’s UB

  • Mikael Kasunic

    A. Skipped, no time
    B. 40-60kg (worked on form instead of finding a heavy tripple)
    C. 120-135-145-152,5kg no problem but i skipped the last set with 10… hitting 14.3 two times got my lower back, glutes and hamstrings pretty sore

    D. Done with 3 MU’s (this was really hard, great workout.. love this stuff)

  • Sam Smith

    A. variation
    B. 1×195, 4×205 (this was tough/draining, wasn’t super fast today but was getting under it well)
    C. up to 380×1, 315×10 (80%, felt good so I went for it)
    D. did 5’s on MUs all the way, sneaky tough

  • Espen Hellesøy

    A. Done

    B. 70kg, 75kg, 80kg, 80kg, 80kg

    5x 125kg
    3x 140kg
    2x 150kg
    1x 160kg
    10x 130kg – 5kg more than last week.

    D. Done with 3 MU´s. Made all rounds.

  • Garth Cooke (CFNO)

    A)skipped, elbows and forearms are angry
    D)3,3,(2+1),2,1,1,1,2,2,3 ended up having to go to 2emom after five sets, i just couldn’t keep up and was getting super gassed. pleased with my effort.

  • James Casey

    A. Done (Legless from seated position to a 2 meter target x 3, that was 1 set/45 sec L-sit. 3 Rounds).
    B. 60-72.5 kg.
    C. 122.5/140/147.5/157.5/130 kg (Not sure if i did 9.5 or 10.5 reps on the last set. But failed one lift. Quite fatigued and lost count).
    D. Done (Did 3 Mu’s. Next time i’ll do at least 4 or 5 reps. Getting better and more smooth on my Mu’s. Really happy about this).

  • colin ahern

    A) part A from yesterday
    B) worked up to 135.. kept it light today since back is sore
    C) skipped
    D) done – did 8 c2b instead of mu’s after the 5th round

  • Becky Clark

    B. 85lbs, 105lbs, 125lbs, 130lbs, 130lbs – Could have gone heavier but I really need to work on my form.
    C. Did not have a whole lot of time today so I just did the set of 10 reps at 200lbs. Pretty toasty.
    D. Unbroken cleans (again, I really needed some form work so this was a good weight/set of reps) and 3 unbroken muscle ups. I probably could have done 4 or 5 mu’s at a time. Cleans took about :28 and mu’s :20

  • Korey William Harris

    A- subbed handstand holds. My core is destroyed from death by toes 2 bar yesterday.
    B- 135, 140, 145, 150 (2 misses), 150
    C- 185, 215, 225, 240, 200
    D- 2 RDS 10 & 5, RD3 10 & 4, RD4-10 7 & 4

  • Niko Vandevoorde

    Haven’t posted in several days due to altered workouts w 14.3
    Friday – 14.3 – 135
    Sat – team workout for friends birthday
    Sun – off
    Mon – 14.3.2- 141 (tough)
    Did the press up to 170 (pr)
    Push press only to 205
    Airdyne s2o alternating w parter bc only airdyne counts calories. Last three s2o ub.

    A. Played around w rope climbs and L sits
    B. From blocks to limit pulling from floor after 14.3 yesterday
    Only up to 175.
    C. 5-300, 3-330, 2-350, 1-365, 10-315
    D. Complete w/
    10 hang cleans
    3 mu
    Felt great here.

  • Ruben Martinez

    A. 2 legless, 30s lsit
    B. 165f-185f-185-200-210
    C. 255-295-315-330-280
    D. Emom 3 muscle ups for 10 minutes
    Redid 14.3 yesterday so taking it a bit easy today as far as the metcon.


  • Dan A (SoCal)

    redid 14.3 yesterday.
    a. skipped
    b. done off blocks, just working on movement
    c. done off 365, hit 10 at 281#
    d. done, all MU rds x4 UB (will increase to 5 or 6 next time to push the envelope)

  • Erica Livett

    A. done
    B. final set @150 PR! for 3 🙂
    C. [email protected] 240
    D. Awesome! did this in a pair and stayed on track for whole 20min. did 3 MU consistently throughout.

  • EN

    A. No rope, did Pullups for technique x 20/17+3/20
    L-Sits 15sec (rest 60) 15 sec x 3

    B. Worked to be consistent on technique
    50, 60, 70, 80, 85kg – all makes (pleased with this as I normally go too heavy and bomb out)

    C. 132.5×5, 150×3, 160×2, 170×1, 140×10 (PR @ 75%)

    D. Subbed for another qualifier, Fight Gone Bad 3 rounds – a tough and shitty 322 – weakness exposed.

  • Bryant Rogness

    A. 3 sets
    10 towel pull-ups
    30 sec L-sit
    B. EMOM 2 min: 1.1.1 Snatch
    C. Skipped. “D” looked tough.
    D. “D” was tough!
    Hit 10HSC/6MU on sets 1-4,6,7&10. Took set 5 off to not pass out. 5/3 on set 8 and 6/5 on set 9.

    I feel like I’m not recovering well during the Open, especially from 14.3 last Friday. I’ve taken a few days off(w/mobility) and have been eating real clean. Wondering in poor hydration is getting to me….

  • Ryan Pollock

    A. Done with ring pull-ups instead of rope climbs
    B. 175/185/195/205/215 (failed 3rd rep, then rested a minute and did it)
    C. 285/325/345/365/315
    D. Done with 3 C2B and 3 T2B instead of MU, all the cleans were unbroken

  • Fredrik Thornes

    A) Done
    B) 65kg, 70kg, 75kg, 75kg, 80kg
    C) 115kg, 130kg, 140kg, 150kg, 120kg
    D) Done. Unbroken with 3 Mu’s. Next time I will do at least 4 or 5 reps

  • Brandon Jackson

    D)did half the EMOM with power cleans and 3 MU

  • Joelle Hirschfeld

    A. Done-ish
    B. 123, 128, 133, 138, 143 no misses felt good
    C. [email protected], [email protected], [email protected], [email protected], [email protected]
    D. Done. Scaled MU to 3 C2B+ 3 T2B all cleans UB

  • Corynne Leduc

    A) Did 1 Round
    B) Worked up to 125… kinda rushed, not real pretty
    C) 10 @ 170
    D) 2 MU’s (mixed between ring and bar/ 10 hang squat cleans unbroken

  • Ben Dziwulski

    Re-did 14.3 yesterday and got ONE more rep…..142. The DL/BJ combo is a weakness of mine- I just hope I can jump back in the top 48 with the next two workouts- come on Bar Muscle Ups!!

    Was feeling smoked from yesterday’s 14.3- took out C and went light on B.

    A. 3x Legless, 3x 30s on parallettes
    B. 155/175(1.1.f)/195/205(fx3….woah?)/205 (1.1.f)…..Felt like a movement I have never done before! I hope it was just because my posterior chain was tired today. Crazy.
    C. Skipped.
    D. 12 Minutes worth. RX w/ 6 MU

    Going to rest up tonight and be ready to hit tomorrow full speed.

  • Alex Serrano

    A. Modified for: AMRAP 4′: 10 Cal Row / 10 Hand relase Push-ups (81reps)
    B. (52Kg) 1.1.1 (90%)
    C. (107Kg) 1×2 (90%) // (95Kg) 1×10-12 (77%)
    D. Odd: 10 Hang Squat Clean (43Kg) / Even: 5 Strict Pull-ups (Not funny)

  • Feelin a little under the weather lately, kept the loads light.
    A. Done
    B. Did touch and go, worked up to 135
    C. 185, 205,225,249,155
    D. Done, scaled did 3 muscle ups, and split hang cleans up 5,5

  • Ryan Moore

    A. 2 rounds legless 3 reps
    1 round regular 3 reps

    B.135/155/175/185/205 no misses


    D. All 10
    3 MU each time

  • Joe Blaylock

    Leg less climbs: 2-2-2
    L-hang: 30-30-30 secs

    B: Snatch
    70kg for all, trying to focus more technique

    C: based of 165kg
    10 reps @ 127kg

    D: Complete
    HSC: average 20-24secs
    MU: 5 reps
    All UB.

  • Bean

    A) 3x
    5 strict pull-ups
    :30s L-Sit

    B) 135-150-160-170-180

    C) off of 400lbs. Set of 10 @75% (300)

    D) EMOMx20
    10,9,8…1 Hang Squat Clean @115
    10.9.8…1 T2B

  • Shane McBride (North Central)

    A. done sub rope climb for 1o ring rows & Lsit 45 secs
    B. 135,155,155,185,185,205,205,205,225×2
    C 315,365,385,405,335X10
    D. EMOM with 5 ring MU’S *ring MU’s felt good!

  • Chad Leckie

    A. 2 legless/ :30 L-sit x3
    B. Up to 175
    C. 250, 285, 300, 320, 265×10
    D. Done, all UB with 5 MU each

  • Mike McCarthy

    A. 2x Legless/30s 1xLegless-1xLegs/30s
    B. 95-135-165-185-205
    C. 285-325-345-365-315
    D. Finished all 10 HSC /Worked Muscleups (Failed on all attempts) and Rings Dips


  • Petr Krejci

    A.3 x 2legless + 45 sec l-sit
    B. 65-70-75-80-85kg
    C. 115-132.5-140-150-125kg
    D. Done all with 3 mu ub each round

  • Joe Marthaller

    A) Done 2 legless rope. L sits were tough hamstrings are tight.

    B) Skipped wanted to give the hamstrings a rest.
    C) 315, 365, 385, 405, 335×10 was a grind today.

    D) Changed up a bit same movements.

  • Mark Buskas (NW)

    Took it easy today, feeling a little beat up after the second attempt of 14.3. Wanted to get some muscle-up work in though since I’m pretty sure we’ll see them in 14.4.

    D. All cleans unbroken and around 23 seconds
    Mu: 6/4/4/4/4/4/4/4/4/4

  • Richard Madrid

    Still feeling tender and beat-up from Sunday.

    B) Snatch up 145# for a triple. 155# for a single.

    C) Back Squat 255×5, 290×3, 310×2, 330×1, 275×10

    D) Skipped. Will do in the morning depending on feel.

  • Tyler James Young

    B.Worked up to 185 with a few fails, then hit a single at 205 for a 10#PR
    D.Done 3MU UB per round

  • Lōz

    A. skipped for time
    B. Last two triples at 145#. Not a lot but good for me and feels great after the ohs open wod.
    C. 265-300-320-340-280 tough
    D. mup’s all 3’s and UB. Cleans gassed me 7 reps last 6 sets.

  • Henry Kulla

    had to do 14.3 a second time yesterday due to a judge’s mistake, so took it easy today,

    Just did D)

  • Paulo

    A. Skipped.
    B. 135-175. Felt a bit off.
    C. 275/315/330/350/300… Check
    D. Emom x 10 only. Overlapped with class.
    Squat Cleans: Done
    Muscle ups: 4-4-4-3-3

  • Sebastian Åberg

    A. Long warmup get to knees ready
    B. Up to 175
    C. Other program Did 10 reps at 242 (felt weak today)
    D. Hang squat-cleans 8 reps, Mu 3

  • Peter Vishion

    A. Done. No rope.
    B. 135, 150, 160, 175, 180 all unbroken.
    C. 315(5), 340(3), 360(2), 380(1), 315(10)
    D. Did 12 minutes and ran out of time (and juice)
    Cleans unbroken. MU 5,4,4,3,3,2 couple fails per round

  • Nathan Pinnell

    a. one round done, doing more this evening
    b. up to 175
    c. 225/250/270/285/235
    d. 10 minutes done, 4 muscle ups
    back started to get really sloppy so decided to shut it down

  • Wesley Wonka

    A) 3 legless each set, 45 s l sit split as 30/15
    B) 70,80,85,95×2/3, 70
    C) 136×5, 155×3,165×2,175×1, 146×10
    D) hang squat cleans ub, muscle ups 7 sets at 6, 2 sets at 4, last set at 3.
    Total 53 muscle ups, 100 hsc.
    For the first time ever I started failing muscle ups not because of my kip but because of the dips. Really happy about this.

  • Powertrip

    Did A and B, then the performance workout.

    A) done but just LSit. No ropes.

    B) worked up to 60kg.

    Performance stuff posted there.

  • Louis Arnold

    A. Done
    B. 135, 155, 175, 185, 205
    C. Didnt do
    D. Did 3-4 mu’s a round and 7-10 on cleans
    Really didn’t feel like going hard today, still got some quality work in

  • Aaron Beatty

    A. Done
    B. 150, 160, 165, 170 & then stopped. Wasn’t feeling it.
    C. 275, 315, 335, 350, 300
    D. All 100 & all 60.

  • Keith Chrisman

    Did 14.3 for 2nd time yesterday so a little beat down.
    A. Done. First time doing legless rope climbs. Pretty fun
    B. Skipped. Posterior chain a little sore
    C. 285/325/345/365/310
    D. Did 10 mins, not 20. 10/6 ea round
    Did 10 min row.

  • Cameron Currie

    Did it out of order due to time constraints

    A. Done: 3 leg less each round and 30 second l-sit hold

    C. Back squat
    No fails. 10 rep up 10 pounds from last week.

    Rest 2 hours

    Felt tight and slacked in re-warming up. Started light
    115-135-155-175-185 no fails

    Muscle ups: 3-4-4-3-3-3-3-3-3-3
    Hang squat clean all unbroken

  • Joe Silvestri

    A. done. 45 seconds with feet over 2 45# bumpers

    B. 165/175/185/205/215(fail second). got lazy in my landing position. caught the bar and let it fall forward.

    C. 305×5/350×3/370×2/395×1/335×10

    D. 6/6/6/6/5/5/6/6/6/5/6 on the muscle ups. just worked on one unbroken set each time on the rings.

  • Justin Parro

    A. Skipped. Hands are still healing.
    B. Worked up in snatch singles. Failed 180
    C. 5 x 245, 3 x 280, 2 x 295 Then called it
    D. Complete with 3 muscle ups each time (again hands)

    This was my fifth day in a row so it was a little lower energy. Will probably take tomorrow off. Work on the shoulders and upper back to keep up how I’ve been feeling overall lately (good).

  • Dana Alia

    A: done
    B: 135/145/150/155/165
    C: 230/265/280/300/245
    D: only got in 4 mins before I had to go back to work. Starting to recover from 14.3

  • Craig

    A. Rope climbs: 2×2, legless both ways / L-sit: 45, 30, 30
    B. 95, 115, 135, 155, 155…kept it light to see how shoulder felt
    C. 260 / 295 / 315 / 335 / 285×10
    D. HSC: Done, unbroken / MU: 5×5, 4×2, 3×3…this was interesting

  • JT

    A- done- 2 legless rope climbs per round
    B- worked up to 185, felt good so I went for a new 1rm- nailed 215, a 15 lb PR
    C- done off 325- went with 77% 250×10
    D- done- got all 100 hang squat cleans done within the minute. First six sets of mu’s got 6 ub, then 5, 4, 3, 3.

  • Will Peddie

    A. Subbed: Strict Supinated-Grip Pull-Ups + Knee-to-Elbow x 9 (each) & Chair Sit x :45.
    B. 154, 176, 198, 208, 220.
    C. 308×5, 352×3, 374×2, 396×1, 330×10.
    D. Done.

    6’5″, 257#

  • Payton Guza

    A. Done 1Legless and 2Standard each round.
    B. Worked up to singles at 155lbs
    C. Done
    D. Good test of mental toughness, just not enough time to recover. All unbroken for 8 of 10 rounds with 4MU’s and Squats, RD 9 & 10 (7/3) on the Squats. Surprised myself here with the MU”s I was anticipating failure and it never came so I should have bumped up to 5-6 reps per round.

  • A. Done
    B. 185×3 sets 205×2 sets. Couple misses
    C. Set of 10 at 285
    D. Done. Spicy. MUx5

  • A: Done
    B: Worked up to 195# triple + 215# single: feels heavy
    C: Based on 410#, set of x10 @ 305#
    D: Done, got rough at minute 14.

  • Dylan Weller

    A. Legless
    B. 135/155/175/195/205
    C. 265/305/325/340/290
    D. Love it… MU were 3-4-5-4-3-4-5-4-3-6 (41 total)

  • Richard Le

    A. Done. Practiced butterfly CTB pullups since I don’t have a rope and I’m weak at butterfly.

    B. Snatch:125/135/145/155/165(miss/caught high; power snatch/miss)

    C. Squat: 285×5, 325×3, 345×2, 365×1, 305×10.

    D. Don’t have muscle ups yet so I worked on progressions then attempted a single muscle for one hour to no avail. Pumped out a quick 50 burpees for the sake of getting my HR up.

  • Ashleigh Moe

    B.worked up to 135 practicing form
    D. This was fun! 4 ub mu everytime
    Smooth…not like how you saw in Boston 😉
    5sets of prowler relays
    Will squat tomorrow am

  • Chase Leonelli

    A. Done
    B. 135,145,155,165,165
    C. set of 10 at 225
    D. Done MUx3

  • Jonathan Mexico

    No time
    95, 115, 135, 145, 155. Felt good here.
    265(5), 300(3), 320(2), 340(1), 255(10). went lighter than prescribed but was 10lbs heavier than last week

    modified for 5 hang squat cleans at 115 and 3 mu

  • Kayla Jones

    A. Skipped
    B. Done. Stayed light and dialed in technique. Built to 100#
    C. Done.
    D. Done. Scaled MU to ring dips

    • Elissa

      Missed you today!

  • Dani Miles

    A. Got my first legless rope climb! Didn’t know I could do it…..3 rounds-did 1/2 and 3/4 climbs for multiple accents…one full.

    B. 105/115/120/125/130 (felt pretty good)

    C. 205/235/250/260/ 225×10 (77%)

    D. All HSC unbroken; MUs decided to work on linking, which did not work out well tonight….still trying to force it and pull to early on second one.

  • Elissa

    A. Did one round, legless rope climbs. Fun!
    B. 65-95#
    C. 135-175#
    D. Modified a bit, focused on MU.

  • Randy Affholter

    A. Done
    B. 115, 125, 135, 140, 145 new PR
    C. 195×5, 225×3, 240×2, 250×1, 210×10
    D. HSC all UB, belly to bar 4 singles each round.
    Thanks CJ!! Enjoy the Grind!!!

  • Manabat

    b]3sets 155. no misses 165x F.1.1 165xF.1.1 These were heavy today.
    c]off 325#. did 77.5%
    d]hang cleans took about 25-30 seconds
    3 muscle ups

  • Karen McCadam

    A. done, mix of legless and regular rope climbs, L Sits x 45s
    B. 105, 115, 125, 125, 125
    C. done
    D. 3 mu on even mins

  • Guillermo Silva R

    A. One round due to time.
    B. Up to 165, but only got it once, not feeling it today.
    C. Done off 310. Last set only 5 reps (75%)
    D. 10 min only. MU all 3, last set of HSC only 5. Rough

  • Logan Southard

    Did C and D today
    C. 255, 295, 315, 335, and then 295 for 10 twas terrible
    D. I didnt have enough time to do all 10 hsc so i did 7 instead the rings were too far away from where i was doing hang cleans. muscle ups i did 5 for 10 minutes then i did 4 all ub

  • Constantino Montes

    A: done

    Subbed C2B for rope climbs

    B: 185/195xxo/195xoo/185/185xox

    Felt heavy and too loose. Posterior chain is shot from 14.3 on Sunday.

    C: 5×[email protected]

    Kept it light.

    D: did 10 min instead of 20 and did 3 muscle ups at a time.

    E: 10 min on airdyne @80-85%

  • James Whelan (NE/FCCF)

    A. Done, legless
    B. Last triple at 195#
    C. Still working tempo. Last set at 310 for 3 at 33×1
    HSC: 10/10/10/10/10/9+1/9/8/9/10
    MU: 5/5/5/5/5/5/4/4/4/5

  • Cheryl Creasey (NW)

    A. Legless rope climbs – 9-10′ x 2 x 3
    Lsit: 28s/12,18/20,12
    B. 75/85/95/100/100
    C. Done based off 225
    D. Done. Did 1-2 MU’s each set

  • Litsa Olsson

    A. Did first legless rope climb!
    B. work technique to 95
    C. 205/225/245/205 x 10
    D. worked on MU.

  • Tia Svendsen Wright

    A) done
    B) up to 120. Holy sore from yesterday’s 14.3
    What a mess!!!!
    C) 10 at 205
    D) got 4-5 mu’s every round except the first I did 3

    CJ do you have a preference on false grip or not?
    I have both, and don’t know which one feels more efficient.

    • Andy Buckman

      Tia ,
      Thoughts from a former gymnast: The standard grip requires actually rotating the palm over the ring during the transition, hence a relaxing and then retightening of the hand which I feel leads to faster grip fatigue. A slightly more powerful kip will also be needed to lift the body while the grip is relaxed and the hand is rotating. When in a hurry or if you have to jump up to the rings though, you don’t want to worry about setting up a false grip before each rep so standard is a bit faster there.
      The false grip takes a few seconds longer to get into position for each rep, even when you can easily reach the rings, so if you are doing singles, be sure to get back to the rings quicker to allow for that. Once set, hand position on the ring doesn’t change which allows you to roll through the transition directly to a fully bottomed out dip position using a minimal kipping effort. Yes the dip is a bit harder from there but for most of us, just getting the transition is the hardest part. Mastering the knee pump kip on the dip is key to this as well.
      I try always to use false grip if I can as I feel it is more efficient for me but sometimes sweaty hands or a smooth ring surface prevents it. It is good to be able to do both but I’m in favor of the false grip.
      Hope this helps!

      • Tia Svendsen Wright

        Awesome okay!! Kinda how I was feeling, thanks for putting it into words!
        Got the knee pump down. Thanks for that Andy!!

  • Noah

    B. Up to 225, felt like I haven’t snatched in forever and it showed
    C. [email protected], [email protected], [email protected], [email protected], [email protected]
    D. Done, 6 muscle ups each round. All unbroken

  • Bryan St. Andrews

    A. 2 0f 6 rope climbs legless, irritates elbow a little

    B. snatches up to 185#

    C. rounded down 235×5/265×3/285×2/305×1/then 255×10

    D. scaled to 6 rounds of each – all hang cleans ub in 26-30 seconds

    muscle-ups did 4/4/5/5/6/6

    *for 1 day after redoing 14.3 I’ll take it

  • EfrainEscoto

    B. 135/145,155f,160, 165f on 3rd, 170×2 failed on 2nd snatch
    C,230, 265,280,300 skipped 10s hamstrings and posterior back are tight from 14.3
    D. did 10 hang cleans RX, and 3 Mus UB

  • Kevin Cherrick

    Did 14.3 Monday (135) but felt pretty good so trying to get back in the rhythm after first 3 weeks of the Open.

    B. 165/185/195/205/205
    C. off 410. 10 reps at 315 which I did last week as well. Last week I was sore from squatting Wednesday through the weekend, highly unusual.
    D. done. All HSC unbroken at 22 seconds
    MU’s were 4 for the first 6 rounds, then 3. No real reason to drop to 3, just out of breath and lazy. Felt pretty good.

    Nice to get a sweat going.

  • Justin Hanson

    Did 14.3 yesterday morning, kept it light and didn’t force anything.
    A. No rope. Muscle up form work, L sit 30 seconds
    B. 95lb worked on speed and form
    C. 185/225/245/265/205
    D. All hang clean UB @95lbs-MU’s 4/4/4/4/3/3/4/3/3/4

  • Frosti Gylfason

    A.done With 2x legless climbs Bach round
    B.75kg 75kg 80kg 80kg 85kg felt good so i went for my
    Old år 95kg feelt easy
    c.based of 180kg
    D.done.first 5 rounds i did 6 mu unbroken after that
    I could not finish Did 4and 5 each round

  • Karla Nicole

    A. Tried legless for the first time today… that will have to go on my goal board!
    2 climbs/45 seconds
    C. 170,190,205,215,180
    D. Scaled 2 MUs each round (Only got one on round 7 then re-grouped). Really worked on just dropping under the bar rather than anything else and averaged 19-20 seconds on the cycling.

  • Gilgamesh

    A. Done–Subbed rope climbs for 9 towel pull ups.
    B. Worked up to 125#
    C. Done based off of 280#..set of 10 gave me some trouble
    D. Skipped. Did some pyramid bicep curls with my team instead.
    We all did 14.3 yesterday so today was a go through the motions day..pretty lethargic and wiped out.

  • Al

    A. Skipped ropes. Biceps fried. L- sits done.
    B. Done off 325 (last set 230 x 10)
    C. 135, 145, 155, 160, 165 (fail last single)
    D. 8 7 7 7 7 6 6 6 6 6 squat cleans
    3 muscle up every set

  • Robban

    A. No rope, subbed w 10 strict sup PU’s x2
    B. 70, 75, 80, 80, 80kg
    C. 130, 145, 155, 165, 135kg
    D. Done w 3MU’s and 40kg to keep pace high

  • Trey Heyward

    A. Done
    B. 95#, 115#, 135#. Form felt very good for a change.
    C. Done off 350#
    D. Tough. HSC went 10, 7, 5……
    3 unbroken MU’s each round.

  • Julie Beaumont

    A. Done with legless rope climbs to 10′ (from floor so about 6-8 pulls)
    B. Worked up to 52kg
    C. Scaled due to issues with hip/butt figure some squatting is better than no squatting
    D. Did hang power cleans because I could not squat, was having a hard time with this one. Sets 1-5 10 HP cleans and 2 MU’s per round. Started to fall behind so did rounds 6-10 on 90 sec intervals with 10 cleans (still on the minute) but gave me a little breather for the MU’s which are still a huge weakness for me – did only 1 MU on last round for a total of 19

  • Sammy

    A. first time being able to do multiple legless without fail! L-sits felt good to!
    B. 159.5 x 3
    C. Done off 308
    D. Was an easy load to move, MU feel great!

    14.4 prediction is 11.5!

  • Sarah Williamson

    A. Skipped, will try to get in some strict pull ups and L-sits today
    B. #105; #110; #115; #120 fail second; #120 hit 1; f; hit 1; #115; #115
    C. 5x#155; 3x#185
    stopped there
    D. Started with 2 MU’s the first 2 or 3 rounds, after that 1 MU at a time, I missed a few minutes in there. Overall a sluggish training day.

  • Roque Corona

    Rope Climb: 2 legless, 1 legless + 1, 1 legless + 1
    Tuck Sit: 30s, 30s, 30s (broken up with one rest)

    B. 95 lb, 95, 100, 100, 105 (failed last 2 reps)

    C. 10RM @ 270 lbs

    D. Only got through 8 minutes @ 95 lbs. Just didn’t have the energy. Fuck.

  • Raphael Hamad

    A Done
    B Up to 60 kg, stayed light
    C skipped, retried 14.3 yesterday back is fried
    D Done as power, all sets completed except one failed MU round

  • Kristi Eramo

    A.) Done, did two rope climbs legless each time. Did 30 sec L Sit. Lsits are still a struggle.
    B.) Snatch – 75/85/95/105/105 …. not feeling the best today
    C.) 165/190/200/210/180 (broke in 7 and 3… legs were tired )
    D.) Done- did first two sets w 4 MUS unbroken then switched to 3 MUs and did all unbroken each round. This was fun and tiring.

  • Pauline De Valensart

    A. Done. Only did one legless but couldn’t reach the top. Used my feet again for the rest.
    B. Snatches : 35/37.5/37.5/40/40
    C. Done based on 85kg
    D. Done (bar MU with the small band, all UB. hang clean UB too).

  • Matt Irwin

    A: no rope, did max reps strict weighted pull-ups with 26# vest
    14, 13, 12
    L-sit: 45s, 45s, 45s (all 3 rounds unbroken)
    B: 135#-140#-145#-150#-155#
    C: Back Squat
    D: Done. 10 hang squat cleans (all 10 rounds unbroken)
    4 bar MU rounds 1,2,3,4,10; 3 reps in rounds 5,6,7,8,9

  • NickLove52

    Scaled the session because I did 14.4 yesterday.
    A) 3 rounds : 10 TTB
    30 sec LSit
    B) built to a heavy 3 rep touch and go power snatch 185#
    C) skipped back squat
    D) completed the emom – 3 muscle ups/ round

  • Melissa Meade

    A. Done- regular rope climbs, not legless
    B. Worked up to 85#
    C. 125# / 140#/ 150#/ 155#/ 135#
    D. Done- 10 hang cleans all done in 27-32 sec unbroken, subbed 3 C2B/3 T2B

  • zach

    A. Done 3 legless each round/ l-sit on rings 30-45 each round
    B. Did power snatch+2 squat snatch. Built slowly to a max of 205 for this complex (missed 215 on first squat snatch) then took 90% (195) and did the complex for five sets.
    C. Done based off 375
    D. Done unbroken squat cleans throughout/6bar muscle ups unbroken throughout.

  • Andy Buckman

    A. Done – Used legs on each as I need practice with technique.
    B. 125, 135, 145, 155, 165
    C. 225, 250, 265, 285, 235 x 11 Used 310 to calculate but rounded up numbers a bit on each set. Need to retest the PR.
    D. Done – all cleans unbroken. Did 6 unbroken MUs through round 7 then did 2 rds at 4, 2 and the last round at 3,1,1,1. Was a very long and tough one to get through.

  • Ian A

    A.legless x 3. L sits were broken
    B. 135-175 failed last 2 reps
    C. Off of 350. 10 reps at 265. Terrible
    D. Done . 3 mu . Last round 4. Wanted to quit so bad.

  • Sean Lamb

    A. Done sub L-sit pullups for rope climbs
    B. up to 85kg
    C. 255/295/310/325/275
    D. got 7 1/2 rounds with 4 MU in the 20 mins

  • LP Boudreault

    Kept it light today.
    A. Done
    B. Muscle Snatch 5×3
    C. 3×5 Squats at 70%
    D. Did 12 Calories of rowing instead of cleans. MU 5 until 7th round…2×4+1 & 2×4

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  • Rasmus Frederiksen

    A) did 2 sets of
    2 legless rope climbs
    20/20 sec L sit
    B) worked up to 60kg but kept failing. Easy strength wise. My technique suck!
    C) based of 140kg // 10 reps with 107kg (77%)
    Squat Cleans (50kg): done,done,8 reps,rest,done,6 reps.
    Muscle Ups (4 reps): done,done,done,rest,done,done.
    Failed already on the 3rd rnd of cleans so rested and tried again until failure.