It’s real.
10 rounds for time:
3x weighted pull-up @ 45/30-lbs.
5x strict pull-up
7x pull-up
For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set.
This workout is scored by both the time and number of sets completed.
Compare results to October 9, 2010.
OTB, didn’t have good pull-up bar so went with 10-9-8-7-6-5-4-3-2-1 squat jumps/clapping push-ups from Mel’s gymless workouts:
5:45
Short but intense/explosive workout. I counted as a miss any squat jump that didn’t touch the ceiling.
–Scores–
Alex M.: 19:39 (4 rounds)
Erez Y.: 19:03 (5 rounds)
Borja G.: 18:20 (sub: no weighted pull-up; 6 rounds)
Jon H.: 20:06 (sub: no weighted pull-up; 5 rounds)
Derek B.: 16:47 (sub: 75x jump-stretch strict pull-up, red)
Michael F.: 20:33 (sub: no weighted pull-up; 6 rounds)
Ralph A.: 17:14 (sub: 75x jump-stretch strict pull-up, red)
Larry B.: 18:20 (sub: 75x jump-stretch strict pull-up, blue)
Jessy C.: 19:21 (sub: 75x jump-stretch strict pull-up, blue)
Jen O.: 14:48 (sub: 100x strict bodyrow)
James C.: 14:37 (sub: 100x jump-stretch strict pull-up, green)
Sofia J.: 14:07 (sub: 100x strict bodyrow)
Phil S.: 10:52 (sub: 50x strict bodyrow)
Mike S.: 23:42
Rob K.: 22:19
Josh M.: 19:32 (6 rounds)
David O.: 19:27 (25-lbs.; 5 rounds)
Sidra C.: 18:45 (sub: no weighted pull-up; 5 rounds)
Pete S.: 18:40 (sub: 75x jump-stretch strict pull-up, red)
Holmes H.: 16:20 (sub: 100x jump-stretch strict pull-up, blue)
Caitlin S.: 19:08 (sub: 100x jump-stretch strict pull-up, blue)
Keith W.: 18:00 (sub: 100x jump-stretch strict pull-up, blue)
Mayra C.: 16:09 (sub: 75x jump-stretch strict pull-up, green)
Matt H.: 17:36 (sub: 100x jump-stretch strict pull-up, green)
Charlie S.: 19:00 (sub: 2x rolling s.l.s, sit-up, squat; 5 rounds)
Krishnan S.: 6:50 (sub: 75x strict bodyrow)
Jeff W.: 18:06 (sub: no weighted pull-up; 6 rounds)
Roselena R.: 19:34 (sub: no weighted pull-up; 4 rounds)
Jen M.: 20:57 (sub: no weighted pull-up; 4 rounds)
Keena S.: 17:44 (sub: 75x jump-stretch strict pull-up, blue)
Diana D.: 19:16 (sub: 75x jump-stretch strict pull-up, blue)
Ivy F.: 17:29 (sub: 50x jump-stretch strict pull-up, blue)
Johnny A.: 18:35 (sub: 50x jump-stretch strict pull-up, blue)
Campbell R.: 14:30 (sub: 100x strict bodyrow)
Kirsten P.: 8:10 (sub: 50x strict bodyrow)
Paulina D.: 11:38 (sub: 50x strict bodyrow)
Ross K.: 18:24 (sub: no weighted pull-up; 7 rounds)
Bill S.: 19:20 (sub: no weighted pull-up; 4 rounds)
Jim M.: 22:27 (sub: 100x jump-stretch strict pull-up, blue)
Mead O.: 13:55 (sub: 75x strict bodyrow)
Steve D.: 16:58 (5 rounds)
Set S.: 19:23 (sub: 100x jump-stretch strict pull-up, green)
Dave R.: 19:25
Neil A.: 20:43 (30-lbs.; 4 rounds)
Eva Y.: 8:07 (sub: 50x strict bodyrow)
Rocio Q.: 8:54 (sub: 50x strict bodyrow)
Tyson S.: 16:53 (sub: 100x strict pull-up)
David S.: 23:20 (25-lbs.; 7 rounds)
Christine S.: 20:15 (sub: no weighted pull-up; 6 rounds)
Kris C.: 22:13 (sub: 100x jump-stretch strict pull-up, blue)
Chad F.: 20:26 (sub: 100x jump-stretch strict pull-up, blue)
Rufus L.: 15:10 (sub: 2x rolling s.l.s, sit-up, squat)
Ben T.: 19:34 (sub: 100x strict pull-up)
Callie W.: 11:22 (sub: 50x strict bodyrow)
Frances P.: 9:40 (sub: 50x strict bodyrow)
Jesse L.: 20:06 (sub: 60x jump-stretch strict pull-up, blue)
Wayne C.: 20:23 (sub: 60x strict pull-up)
Andrew R.: 21:21 (25-lbs.; 6 rounds)
JC L.: 21:00 (sub: 100x jump-stretch strict pull-up, blue)
Brian J.: 8:59 (sub: 50x jump-stretch strict pull-up, blue)
Brian T.: 21:41 (6 rounds)
Stuart W.: 21:51 (25-lbs.; 6 rounds)
Cristian D.: 19:49 (sub: 80x jump-stretch strict pull-up, red)
Katherine C.: 16:36 (sub: 100x jump-stretch strict pull-up, blue)
Alissa G.: 18:53 (sub: 80x jump-stretch strict pull-up, blue)
Leota B.: 19:21 (sub: 80x jump-stretch strict pull-up, red)
Jeff B.: 20:35 (sub: 75x strict pull-up)
Bobby M.: 20:50 (sub: 50x jump-stretch strict pull-up, blue)
Jerry C.: 20:31 (sub: 75x jump-stretch strict pull-up, blue)
Jenn J.: 16:17 (sub: 100x jump-stretch strict pull-up, green)
Anne M.: 14:13 (sub: 100x strict bodyrow)
Jason C.: 11:29 (sub: 50x strict pull-up)
Scott T.: 11:45 (sub: (sub: 60x jump-stretch strict pull-up, green)
Ralph B.: 20:54 (sub: 75x strict pull-up)
Drew P.: 21:33 (sub: no weighted pull-up; 7 rounds)
Leigh T.: 20:12 (sub: 75x jump-stretch strict pull-up, red)
CrossFit Open WOD
15 minute AMRAP
9 Deadlifts @45kg
12 Push-ups
15 Box jumps (20″)
7 rounds +..7 push-ups
I was expecting to get about 5 rounds, so I was pretty pleased with the score.