pull ups

Wednesday, February 14, 2018

Workout: “Valentine’s Day Massacre”
800 Meter Run
Then
Two Rounds
14x Burpees
14x Kettlebell Swings (35,26)(53,35)
14x Push-ups
14x Deadlifts (95,65)(135,95)
14x Pull-ups
14x Power Cleans (95,65)(135,95)
14x Box Jumps (24″,20″)
14x Push Press (95,65)(135,95)
14x AbMat Sit-ups
14x Kettlebell Snatches Alt. (35,26)(53,35)
14x Double Unders
14x Front Squats (95,65)(135,95)
14x Walking Lunges
14x Wall Balls (20,14)
Then
Finish with 800 Meter Run

Or
“Cupids Revenge”
Only One Round Instead of Two

Thursday, February 8, 2018

Skill: Every Minute on The Minute for 12 Minutes:
Teams of 2
Odd – 2 Bench Press (climbing NOT to failure)
Even – 6 Tempo Ring Rows (2 seconds UP, 1 second Hold and Down)

Workout: For Time:
1,500 Meter Row
150 Double Unders
100 Calories Airdyne
10 Rounds of Cindy
Time Cap 30 Minutes.
*Cindy
5x Pull Ups
10x Push Ups
15x Air Squats

Thursday, January 18, 2018

Workout: “The S-ROD”
On a continuous running clock for 39 Minutes:
390 Meter Run
3 Touch and Go Power Snatches (95,65)
9 Lateral Burpees Over the Bar
3 Touch and Go Squat Snatches (95,65)
9 Pull Ups

*At the 10, 20 and 30 Minute mark perform:
Every :30 for 3 Minutes (6 Rounds)
3 Hand Release Push Ups
9 V-Ups or Abmat Sit Ups

Monday, January 8, 2018

Strength: Squats 20 reps of back squats unbroken. Add 5
lbs. to last week’s weight.

workout: Every Minute On The Minute For 20 Minutes:
1st min – 15/12 Calorie Airdyne
2nd min – 12 Dumbbell Front Rack Lunges(50,35)
3rd – 10 Pull-ups
4th – 10 Burpee Box Jumps

Saturday, December 23, 2017

Workout: “12 Days of CrossFit”
1x Burpee
2x Box Jumps
3x Kettlebell Swings (53,35)
4x Kettlebell Thrusters (2 Each side) (53,35)
5x Abmat Sit Ups
6x Push Ups
7x Pull Ups
8x Lateral Jumps over bar
9x Deadlifts (95,65) RX+(135,95)
10x Hang Cleans (95,65) RX+(135,95)
11x Front Squats (95,65) RX+(135,95)
12x Push Press (95,65) RX+(135,95)

*Performed just like the Christmas Carol.
1
2-1
3-2-1
4-3-2-1 etc.

Friday, November 3, 2017

Strength: Strength: Overhead Squats
Set 1-10 reps @ 50% of 3 Rep Max
Set 2-6 reps @ 75% of 3 Rep Max
Set 3-Max Reps of 3 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: For time:
21 Thrusters (95,65)
21 Toes to Bar
15 Thrusters
15 Pull-ups
9 Thrusters
9 Bar Muscle-ups