Posts Tagged ‘Pull-ups’
December 3, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 10 Tuck Jumps 12/side Goblet Loaded Lateral Side Steps 20 KB Russian Twists 6/arm Tall Kneeling Single Arm KB Press Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 5×3 (Build) WOD:12min AMRAP 2,4,6,8…. DB Push Press (60/40) Box Jumps (24/20)Pull-ups BodyFit Warm Up:Run/Row/Bike/DU before…
Read MoreNovember 29, 2019
Weekend holiday schedule for today and Saturday:Open Gym – 10AM to 2PMWOD – 12AM Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/m Quadruped Crawl 10 Banded Hollow/Bent Hollow Pull Down 10/side Single Leg Glute Bridge 3 Bear Complex (build) WOD:15min AMRAP 5 Power Cleans (155/115) 10 Front Squat 5 Jerks 10 Pullups Optional Finisher:…
Read MoreNovember 20, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10m Quadruped Crawl 3 :03 Pull up/Ring Row Iso Hold (at top) 10 Tuck Jumps WOD:5 Rounds 3min Work, 1min Rest10/7 Cals AB 10 Pullups 10 Box Jumps *Pick up work where you stopped previous round* CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10m…
Read MoreNovember 15, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats WOD:1000m Row 50/50 Renegade Rows 100 Wall Balls *Chipper style* CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 10/arm Shoulder taps 3 :03 Chin-over-bar Isometric pull-up hold 10 Wall Ball Goblet Squats 3-5…
Read MoreNovember 12, 2019
CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…
Read MoreNovember 4, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rounds: 10/10 Walking Lunges 10 Ring Face Pulls 30 Over the Line Quick Steps WOD:15min AMRAP 5 Pul-lups 5/5 KB Walking Lunges (Goblet) 20 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…
Read MoreOctober 31, 2019
CrossFit Warm Up: Run/Row/AB/DU EMOM 9:00 1) 10-15 Tuck Jumps 2) 12-15 Banded Front Rack Squats 3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip) Strength: SuperSet 4×6 BB Front Rack Lunges 6 Chinups (Scale: Toe Assist) WOD: “This is Halloween”7rds 7 Burpee BJ Over (24/20)7 Thrusters (95/65) 7 Pullups…
Read MoreOctober 29, 2019
CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 15-20 Banded Bent/Hollow PullDowns 2) 3 Wall Walks or 10/10 Plank Shoulder Taps 3) 10-15 Ring Face Pull Strength: 15 Minute ClockSt. Pull-ups (Scale: Toe Assist) – 4×6St. HSPU (Scale: Z-press or Pike) – 4×6 WOD: “Spicy Donut”Buy In: 500m Row Total Work 40 T2B 40/40 Sin. Arm DB Press…
Read MoreOctober 10, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 12 mins: 1) 6-8 Eccentric Isometric Goblet Squats 2) :30-:45 Mt. Climbers 3) 15-20 KB Good Mornings 4) 30m/arm KB OH Carry Partner WOD: “Double the Fun”50 S2OH (135/95) 100 Front Squat 200 KBS – Russian (AHAP) 400 Double Unders (3:1)…
Read MoreOctober 9, 2019
QuickFit Warm Up:EMOM 6 mins: 1) 100 m Run 2) :30-:45 DB Sumo DL Pulses 3) 10-15 Banded Hollow PullDown WOD:100-200-300-400-500m Run 5-10-15-20-25 DB Cleans (50/35) Pull-ups *20min Cap* CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Banded Hollow PullDown 2) 10-15 Scap Push-ups 3)…
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