Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Big Dawgs
as Rx’d

women - 35#

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

women 20#

Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

Puppies if you are unable to kip at all, max hang each round

OK. Actually did WOD on the day prescribed.

Chin ups: wish I was better, still can’t kip

Anyhow,

First 3 rounds:

3 weighted (7Kg)
5 strict (r1) 5 (r2) 2/1/1/1 (r3) 1/1/1/1/1

Rounds 4-10
3 Weighted (had to jump assist these and still didn’t quite make the bar)
5 Assisted - push off with one foot
7 Jump chins

main thing is my arms felt it, although I need more practice at chins in general, will be interesting this time next year! Yup, it feels like it will take that long!

Looking forward now to a 27mile bike ride on a nice Spring sort of day to go with it…

Enjoy the rest day tomorrow

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Modified for human

1)35#x3 + 2 pullups
2)35#x2 + 3 chinups
3)35#X1 +5 pullups
4)35#x1 + 5 chinups
5)35#x1 + 5 pullups
6)25#x2+ 4 chinups
7)25#x2 + 2 pullups
8)25#x2 + 2 chinups
9)15#x3 + 1 pullup
10)15#x2 + 1 chinup

GHD 15,15,15     Back Ext 15,15,15

Good improvement since Jan. Slow & steady like the Toytle.

pre-WOD 226.5 (1030L)

WOD090124

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

830
S 315, P 150, D 365

Late Post

Half Murph

Time- 16:28

I have been training for my first half marathon, but I thought I would take “a break” today and do a CF workout.  I made up Murph from the Tuesday…

Sort of a funny scaling

Murph- scaled

1 mile run
30 push press
60 push ups (on knees)
50 squats
.5 mile run

20:43

I thought that I was way over on my time so I cut the last run short, turns out I wasn’t.  I wish I had known and finished.  Oh well, it’s still a bugger of a workout!  I hope to supplement some of my training with some metcons until the race in May.

Half Murph

Run 800 m
50 pullups
100 pushups
150 squats
Run 800 m

33:24 (runs 3:50 and 4:43)

Tough one—my first time doing Murph with real pullups. Split the calisthenics 2/4/6, except for last two sets which were 3/6/9 so I could short the rest a bit. This worked pretty well, kept me in the “metcon zone” without too much muscle-endurance issues, but still had to take short breaks before each set of pullups. Will probably try to alternate 3/6/9 and 2/4/6 next time and shoot for under 30 minutes.

late post

3/4 murph

1 mile run
50 pull ups (assisted)
100 push ups
150 squats
1 mile run

35:14 Second mile was 2 minutes slower than the first 9:14 vs 11:27!!!!

what do they mean by “when you come off the bar, that ends the set”

so if i come off the bar on the 2nd rep of the 45lb weighted pullup, thats it? that set is ddone? i dont even do the strict or kipping?

used 45lbs for 1st set and then 20lbs for the next three.  That’s all I had after Murph 2 days ago.  Could barely handle the negative (bar to shoulders) on the split jerk yesterday.

Yesterday:
5 rounds, 155 hang clean/10 assisted pullups

Time 23:30 (started with 165 because I’m decent with oly lifting, repping that high though was a wee bit much for me)

Today:
21-15-9
Standing Barbell Press (can’t do handstand pushups yet) 135 lbs
Assisted Dips (too easy, should have used less assistance)
Pushups

I had to break up the Standing Barbell Press and the Pushups to finish them.
Time was around 20 minutes.

Split Jerk 1-1-1-1-1-1-1 reps

95-115-125-135-140-145-155

At affiliate:

Push press 25-lb sandbag—worked on form, got good reveiws by the end!

Finisher:
AMRAP 5 min
5 thrusters, 25lb sandbag
5 burpees

3 rounds + 3 burpees

Description from comments on the Jan 8th posting of the Pullup Variations:

Just to clarify guys. We are completing this workout for time but also counting how many sets it takes to complete all 10 rounds. So every time you come off the bar you are starting a new set but continue from where you were. For example if you did 3 weighted + 5 strict then rested and then did 7 kipping then rested, you would have completed a round in 2 sets. The object is to complete all 10 rounds as fast as possible, in as few sets as possible. You need to record both to comment.

And another:

The Coach wants us to also record the number times we leave the bar.  (Fewer is better.) I’ll probably end up with something like 30, hitting the floor after 3 weighted, having a blow, then hitting the ground after 5 strict etc.  There will be those who will string together several sets 15 total pullups without leaving the bar, they will do the WOD in only a few sets.  They will have to start with the weight clasped above crossed ankles.  At the end of three pullups, dump the weight and continue with strict pullups, then continue with kipping pullups.  The big dogs will then have someone reset the weight (or pick it up with thier feet) and continue on, still counting as the same round.

AMRAP in 20 minutes of:

5 pull-ups
10 dips
15 sit-ups (soles of feet together)

14 rounds + 5 pullups and 2 dips