Nate
as many rounds as possible in 20 minutes:
2x muscle-up
4x handstand pushup
8x swing @ 70/55-lbs.

Compare results to October 10, 2009.

workout courtesy of crossfit.com

3 Responses

  1. –Scores–
    Dave R.: 8 rounds + 1x muscle-up
    Brian T.: 7 rounds + 2x muscle-up
    Sidra C.: 7 rounds +… 1x swing (sub: 3x ctb pull-up, prom hspu, 1 x 45-lb. plate)
    Clint R.: 8 rounds +… 8x pushup (55-lbs.; sub: prom muscle-up, 2x pushup)
    Michael F.: 8 rounds +… 3x hspu (55-lbs.; sub: 3x ctb pull-up, prom hspu, 1 x 45-lb. plate)
    Caitlin S.: 8 rounds (sub: 1x pull-up, 2x pushup)
    Jennifer M.: 6 rounds +… 7x pushup (35-lbs.; sub: 3x jump-stretch strict pull-up, red, 2x pushup)
    Brad R.: 12 rounds +… 3x pushup (35-lbs.; sub: 1x strict pull-up, 3x strict bodyrow after 10 rounds, 2x pushup)
    Glenn C.: 9 rounds +… 6x swing (55-lbs.; sub: 3x pull-up, 2x pushup)
    Chris T.: 8 rounds +… 5x swing (45-lbs.; sub: 3x pull-up, 2x pushup)
    Ted K.: 9 rounds (45-lbs.; sub: 3x ctb pull-up, 2x pushup)
    Christine S.: 7 rounds (45-lbs.; sub: 3x ctb pull-up, prom hspu, 1 x 45-lb. plate)
    Vinny L.: 4 rounds +… 5x swing (35-lbs.; sub: 3x jump-stretch strict pull-up, blue, 2x pushup)
    Aaron B.: 8 rounds (35-lbs.; sub: 3x strict bodyrow, 2x incline pushup)
    Josh O.: 7 rounds + 2x ctb pull-up (sub: 3x ctb pull-up)
    Erez Y.: 8 rounds +… 2x hspu
    Mike S.: 11 rounds
    Josh M.: 8 rounds + 2x muscle-up
    Jim D.: 10 rounds + 5x strict bodyrow (35-lbs.; sub: 3x strict bodyrow, 2x pushup)
    Roselena R.: 10 rounds +… 3x swing (45-lbs.; sub: 3x jump-stretch strict pull-up, red, 2x pushup)
    Scott T.: 4 rounds (45-lbs.; sub: 3x jump-stretch strict pull-up, red, 2x pushup)
    Benjamin T.: 5 rounds +… 5x pull-up (35-lbs.; sub: 3x jump-stretch strict pull-up, blue, 2x pushup, russian swing)
    Edvard F.: 80 (sub: max strict pull-up)
    Teal B.: 7 rounds (55-lbs.; sub: 3x jump-stretch strict pull-up, blue, 2x pushup)
    Noreen B.: 7 rounds + 4x strict bodyrow (25-lbs.; sub: 3x strict bodyrow, 2x pushup; 15 minutes)
    Peter H.: 8 rounds +… 5x swing (45-lbs.; sub: 3x strict bodyrow, 2x sit-up + jump and reach)
    Meghan M.: 7 rounds + 1x pull-up (sub: 3x strict pull-up, 2x pushup, russian swing)
    Kaisa A.: 6 rounds + 2x pull-up (45-lbs.; sub: 2x pull-up, 2x pushup)
    Steve D.: 10 rounds + 1x muscle-up
    David S.: 9 rounds (sub: 3x ctb pull-up, prom hspu, 1 x 45-lb. plate)
    Joe P.: 8 rounds + 2x pull-up (sub: 3x ctb pull-up, 2x pushup)
    Jenn J.: 6 rounds + 3x pull-up (35-lbs.; sub: 3x jump-stretch strict pull-up, blue, 2x pushup)
    Ricky B.: 8 rounds +… 8x pushup (35-lbs.; sub: 3x strict bodyrow, 2x pushup)
    Ryan S.: 9 rounds + 1x pull-up (45-lbs.; sub: 3x pull-up, 2x pushup)
    Alexis T.: 12 rounds + 6x squat jump (15-lb. kb; sub: 3x squat jump, 3x lunge, single-arm swing)
    Holmes H.: 11 rounds +… 8x pushup (45-lbs.; sub: 1x pull-up, 2x pushup)
    Steve M.: 10 rounds (45-lbs.; sub: 3x pull-up, 2x pushup)
    Terry H.: 10 rounds + 6x strict bodyrow (35-lbs.; sub: 3x strict bodyrow, 2x pushup)
    Callie W.: 9 rounds + 3x pull-up (35-lbs.; sub: 3x jump-stretch strict pull-up, blue, 2x incline pushup)
    Julie G.: 7 rounds + 2x pull-up (35-lbs.; sub: 3x jump-stretch strict pull-up, blue, 2x pushup)
    Laurie W.: 6 rounds (25-lbs. ;sub: 3x jump-stretch strict pull-up, green, 2x knee pushup)
    Keith W.: 8 rounds + 3x pull-up (45-lbs.; sub: 3x pull-up, 2x pushup)

  2. Mel and BK, you were great today in the 10am. Thanks for supporting all your athletes the way you do.

  3. 2x strict pull-ups on rings
    8x pushups
    8x 50-lbs dbs swings

    6 rounds + ..5 pushups

    Pull-ups started out unassisted, but a few rounds in I just could not get my chin over the bar so I had to either use a little toe-assist or quit; I opted for the assist. 50 is the heaviest dumbbell I have.

Leave a Reply

Your email address will not be published. Required fields are marked *