Pro tip: For effective muscle recovery in CrossFit, it's essential to focus on post-workout care, including stretching, hydration, and proper nutrition. We give some advices here : https://www.recupmuscle.fr/recuperation-apres-une-seance-de-crossfit-methodes-efficaces/

Intermediate option
7 rounds + 5 reps

1 round plus 6 reps. Struggled badly on the MU’s. 

The deadlift is really effective for sports like rugby. We use it regularly in our physical preparations before a rugby season. If you want to go further, you can view all of our rugby advice on : https://rueil-rugby.fr/ 

Thank's a lot! The blog post is well-written and informative, and it provides a valuable resource for anyone who is interested in learning more about the deadlift. The author does a good job of explaining the different aspects of the deadlift, and they provide clear and concise instructions on how to perform the exercise.

M/27/5'8"/175lb
CrossFit AFK

1+6 - Sc (2 strict attempts then 3 jumping bar muscle-ups with double overhead no hook grip deadlifts. Way too grippy)

Scaled to 225lbs and subbed 5 jumping pull-ups - lost track either 5 or 6

44 / 6’0 / 190

deadlift 102 kg 
ring muscle up 
8 rounds 

6+1
DL 100Kg
Bar MU

5 rounds 12 minutes:
5 Deadlift 90kg
3 bar muscle up

Rx - 4 rounds + 5 reps

23.04.10 (Beginner) Score = 5rds.

Complete as many rounds as possible in 12 minutes of:
5 DeadLift 225lbs
6 PullUps
6 Dips 

7 rounds RX'd

M/37/6’/177#

Scaled to deadlifts at 275 lb. and three strict ring muscle-ups. 

Wasn’t feeling it today. Five or six rounds just going through the motions. 

Deo gratias

That's a good lookin' gym!!

Beginner workout

8 rounds

kipping bar mu
4 rounds

Modified:
--
7 rounds for time of: 

14 DB deadlifts @ 2x 15,5 kg
14 bench dips 
14 inverted rows

> 29'48''
--
Peace. 

This is my dream workout
 8+5 Rx
 not that anyone will watch, but here it is
https://youtu.be/riKwjNqyjH0

Beginner: 9 rds

Beginner option
Scale to resistance band - pull ups
8 rounds 

scaled to kipping muscle ups
9 rounds

M/48/5'8/#215
12 rounds
#275 DL + 3 strict pull-ups + 3 bar dips

7+3DL. At work no MU so subbed 5/5 C2B pull-up/ring dip for the MU’s. Us d 245 for DL. Butt kicker…

M 52/195/6’
Scaled the dead’s to #225 and jumping bar muscle ups.  10+1.

Scaled down to 225lb deadlifts, strict pull-ups: 11 rounds + 6

Beginner here 🙋‍♀️
5 deadlifts @ 115lbs
5 jumping chest to bar
10 rounds

RX 
With 145 kg deadlift so a little more than RX
Strict Bar Muscle Ups 

5 rounds and 2 rep of deadlift 

5 deadlifts 125kg
5BMU
6 rds 3 reps

Got 4 rounds with 205#, 6 strict pu and 12 bench dips per round, haven't repped dls that heavy in a long time!

180 10rds jumping burpee pull ups 

M/39/72”/170

Intermediate scale 10 rds + 1 rep

Not quite Rx
DL @ 315lbs
BMUs tried for minimal kipping but by the end were fully kipped. 
9 rounds + 5 DL

Son(15)
DL @ 225lbs
1 bar MUs then kipping chest to bar pull ups
8 rounds + 5 DL

Beginner.  
5 deadlifts @ 145
5 jumping chest to bar pull ups
8 rounds

7 rounds in 12 minutes of 
5 deadlifts, 205#
3 strict pull-ups 

AMRAP 12
5 deadlifts 155lb
5 jumping ring pull ups

10 rounds + 1 deadlift

Coming off a hedonistic weekend, the goal today was just to move. Did better than I’d hoped. 

12min: 13+2

5 DL (205lbs)
3 Jumping Bar MU

GWU: Full Body Rot.
3x 5 Pullups/5 Push-ups/5 SQT

SPWU: Pvc DL Prog. ^ Wod weight

Scap Pulls/Jumping Pullups/Jumping C2B/ Jumping BMU

12min AMRAP

5 Dead Lifts 155lbs
5 Jumping Chest to Bar PU

10 Rounds Total

5 deadlifts
3 strict pułl ups +20kg
♂ 315-lb deadlift 
6 rounds on 12 min

12 Minutes of :
5 D/L 205#
3 Yellow Band Bar Muscle Ups
9 Rounds + 5 Dead Lifts
...this will impact my Cornhole matches tonite...

Scaled to 3 ring muscle-ups.  5 rounds + 1 MU.
 
Muscle-up singles.  Tried to do minimal kip at the beginning, but by the end I needed to kip more aggressively.  Deads were unbroken for 3 rounds, then 3-2.

50m/5'10"/180

Scaled
12 minute AMRAP
5 DL 235#
3 CTB pull-ups
5 strict push-ups
9 rds

Kind of a check-the-box sort of day. I planned on intermediate weight and strict ring dips to go with the CTB, but the left elbow is still problematic and just didn't have much in the tank.

5 deadlift, 210 lbs
6 strict pullups

10 + 5

5 deadlifts @ 205lbs
5 strict pull-ups
5 strict ring dips, assisted (from 1/2 squat on 1 leg)
8 rounds

completed post 230330. scaled BMU to x9 strict C2B. 

5 rounds + 2 DL's. finished the 6th round after the clock. those deads were heavy!

10 rnds +6 reps
Deadlift 205lbs
Strict bmu with a band (two thin orange bands). 

Never done strict bmu and this was super good to practice! Got the idea of the turnover and adding this to the list of things I want to learn :)

SC to 5 275# DL/6&6 PU&dip...5 rounds 

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts (155#)
5 TRX pull-ups 

Completely forgot to keep track of # of rounds 
Defiantly 15-25 range 

Intermediate Option
Scaled to 100 kg (220 lbs)
EMOM style, unbroken reps.

12 rounds + 3 deadlifts

scaled to dumbbell deadlifts w/pair of 80lb dumbbells, assisted muscle-ups

9 rounds

Scaled/subbed to
5x 225# deadlift (75% of my 1RM)
3x 13# weighted dead hang pull-ups 
5 rounds + 1 pull-up

60/5’8”/155ish

11 rounds of #205 DL and Jumping Ring MUs 

I started with 275 did 2 and a half rounds and realized it was too much. 

M/48/6'2"/185#

Scaled/modified to 275# DL and ring MU's pretty strict...8 rds + 5 + 1

185 (sets of 5)
jumping muscle ups (sets of 3)
6 rounds
12 minutes

Starting week 3 of healing bruised rib--a bit more injured than I first thought...
very low intensity for practice
4 rnds
10 DL w/ 35# kb's --can't do a barbell yet
 3 strict pull ups
no pain and no sense in being stupid about this:)
hope to get back on MS wod's 
Keep crushing it all

Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
185-lb deadlift
10+2 rds

Rxd

13 Rds

One thing I can do well strict bar MU, so enjoyed this one.

5 Deadlift at 205#
3 strict C2B pullups
3 strict ring dips

8 rounds + 3 DL

Complete as many rounds as possible in 12 minutes of:
5 rounds 
6 rounds deadlifts 315 lb
5 rounds chest to the bar and 3 muscle up 
5 deadlifts 
3 strict bar muscle-ups

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and weightlifting. Sneaking a heavy day into a workout format. Clearing an obstacle, squatting with an emphasis on pushing and midline. Open-circuit (rings), pushing, pulling, strength.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM

HEAVY								x

COORDINATION SCALE
AMRAP in 12 minutes of:
12 deadlifts
12 kips
*practice muscle-ups during the warmup

STRENGTH SCALE
Put a clock on for 15 minutes and practice
1 deadlift
1 strict muscle-up

ENDURANCE SCALE
AMRAP in 12 minutes of:
6 deadlifts
6 burpees
*practice muscle-ups during the warmup

MY STUFF
Scaled to 275 on deadlifts and feet-assisted muscle-ups. Didn't count rounds

GENERAL FEAR LEVEL: 6

Beginner scale [getting back in the saddle after a tough winter season]

5 Deadlift @185 lbs
5 chest 2 bar pull/chins 

Got in 9 rounds in under 12 minutes 

Globo wod: If you don't have strict bar muscleups (or there isnt clearance above the bar) spend time working the skill then do 9 strict chest to bar pullups or 3 bmu per round.  If you are using iron plates today and the gym doesn't like noise use mats under the plates.  Dumbbells sub dumbbell deadlifts 75/100 lbs, or 3x/5x the reps at 50lb dumbbells (female/male loading).