“Fran”
21-15-9:
– Thruster (95#65#)
– Pullup
Tag: Pullup
“Christy”
21-15-9:
– 400m Run
– KB Swings
– Pullups
– Box Jumps
Categories
2011-06-30 WOD
Skill
Kipping Pullup Practice
Four Rounds
1a. 3 Skin the Cats
Four Rounds
2a. 10 Hollow Rocks
2b. 5 Bridge Ups
Two Rounds
3a. Plank Hold Progressions
Skin the Cat
Hollow Rock
Hollow Body
Bridge Up
Weighted Pullup
2-2-2-2-2-2-2 Reps
OTM for 10 Minutes
– 20 KB Swings
Categories
2011-06-09 WOD
Three Rounds
– 5 Push Press
– 5 Weighted Pullups
Four Rounds
– 300′ Farmers Walk
– 30 Mountain Climbers
Three Rounds
– 15 Tree Choppers
– Suicide Run
CrossFit Regional Workout 11.4
For Time:
-100 Pull-ups
-100 Kettlebell swings (24/16)
-100 Double-unders
-100 Overhead squats (95/65)
Boneyard Body Weight Baseline
- 50 Air Squats
- 400m Run
- 40 Situps
- 400m Run
- 30 Pushups
- 400m Run
- 20 Pullups
- 400m Run
- 10 Burpees
AMRAP – 20 Minutes:
– 5 Pullups (C2B)
– 10 Wall Ball (20#/14#)
– 15 KB Swing (24kg/16kg)
Categories
2011-05-19 WOD
Three Rounds
1a. 20 Box Jump (24″/20″)
1b. Calf Stretch (1 minute each)
Three Rounds
2a. 20 GHD Situp
2b. Couch Stretch (1 minute each)
Two Rounds
3a. Max Strict Pullup
3b. 5 KB Press (each arm)
3c. 5 KB Row (each arm)
3c. Max Pushup
3d. 5-way Shoulder Stretches (30 seconds each stretch)
Two Rounds
4a. 30 Hip Extension
4b. Glute/Ham Stretch on Box
Finisher:
10 Minutes of Foam Rolling