Posts tagged with ‘pull-up’

  • WOD Blog | Workout of the day

    FRIDAY 15-09-2017

    - by Admin

    LEVEL 1

    A. STRENGTH

    1 max set of strict pull-ups
    Then 3 sets at 70% of that max

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 35/25
    Pull-ups (jumping)

    *7 min cap

    LEVEL 2

    A. STRENGTH

    Establish a 1RM weighted pull-up
    *Use no more than 7 sets to get there

    B. CONDITIONING

    18-12-6 reps for time of:
    Thruster, 43/30
    C2B pull-ups

    *7 min cap

     

  • WOD Blog | Workout of the day

    FRIDAY 05-05-17

    - by Admin

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    1. Max hold static hang
    2. Max handstand hold (toes on box to scale)
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    LEVEL 2

    1. Max strict muscle-ups OR strict C2B pull-ups
    2. Max strict HSPU OR toes on box HSPU
    3. Max hold L-sit

    *Rest 3 minutes between tasks.

    B. CONDITIONING

    Half Cindy

    AMRAP 10:
    5 pull-ups (ring rows)
    10 push-ups
    15 squats

  • WOD Blog | Workout of the day

    WEDNESDAY 05-04-17

    - by Admin

    HAPPY BIRTHDAY TO NOA CHRISTODOULAKIS AND PETER HARKER!

    A. GYMNASTICS BENCHMARK

    30 ring MU for time

    B. MIDLINE

    Barbell good morning
    3 x 10 (empty barbell)
    Tempo 2-2-3-0

  • WOD Blog | Workout of the day

    WEDNESDAY 11-01-17

    - by Admin

    HAPPY BIRTHDAY TO SAMMY ERASMUS!

    CROSSFIT

    For time:

    15 jerks
    45 pull-ups
    12 jerks
    36 pull-ups
    9 jerks
    27 pull-ups

    RXd load for the jerk is 50% of your max deadlift. Scale as needed

  • WOD Blog | Workout of the day

    FRIDAY 16-12-16

    - by Admin

    CFJ ANNUAL 12 DAYS OF XMAS WoD!

    12 Days of Xmas, Team Edition

    1 HSPU each (1 person at a time)
    2 pistols/leg as a group
    3 ring dips each
    4 pull-ups each
    5 push presses each (40/30)
    6 wall balls each
    7 thrusters each (40/30)
    8 slam balls each
    9 box jumps (2 at a time)
    10 push-ups as a group
    11 burpees as a group
    12 goblet squats each

    ‘Each’ means one at a time for that movement

    ‘As a group’ means everyone can all move at the same time

     

    1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1,……