Tag Archives: pull-ups

WOD 20160405

For time:
50-40-30-20-10 thruster 45/35
5-4-3-2-1 rope climb, 15 ft

Courtesy of Crossfit Linchpin

Some scaling for the rope climb:

I do think I’m going to do with regular pull-ups and some toes-to-bar, perhaps. Have to figure it out before I run it.
The problem for me (today) is that I don’t have a rope to climb (or scale) with. We got the rope at the gym, but today I’m working from home and the only gym I can get to is the close by outdoor gym at Spånga IP.
Otherwise the workout looks just to be a nice couplet. That will eventually make me feel good, after I’ve felt bad for a while.
Thrusters. Haven’t done them after the 16.5, where I did 82 of them (with doubled weight). Now there’s 150 of them coming. And the scaled rope climbs means me to do 75 pull-ups. Nice. 😀

WOD 20160106

Conditioning

For Time

Row 5 Km
50 Pull-Ups
50 GHD Sit-Ups
50 Push-Ups
100 Air Squats
5 Miles Air Assault Bike

 Time: 1:03:33

WOD 20141111

Complete 5 rounds:
60 seconds – Max Reps 2 Arm KB Push Press w/ 20 Kg KB
60 seconds – Max Reps Ring Pull Ups
Rest 60 seconds between rounds.
( 30 – 15, 30 – 14, 30 – 13, 30 – 13, 30 – 12 )

3 Rounds:
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter right hand waiters walk  (20 Kg KB)
10 Kettlebell Goblet Squats (20 Kg KB)
60 meter Left hand waiters walk  (20 Kg KB)

WOD 20140722

20140723-083209-30729987.jpg

Deadlift 10 x 3 (205 lbs / 92,9 Kg)

15 min AMRAP:
5 Handstand Push-ups
10 Pistols (5 each leg)
5 Chest to Bar pull-ups

9 rounds
Scaled the pistols to be done on the box (one legged sit down..). Handstand pushups still face against the wall and abmat over 15 lbs weight plate. But the first actual WOD with handstand pushups ;).

WOD 20140630

Shoulder Press
3 x 5 (49 Kg)
3 times for time:
WIth 20 Kg Barbell
6 Straight legged deadlifts
6 Shrug
6 Cleans
6 Press
6 Upright Row
6 Bent-over Row
6 Snatch
6 Good Morning
6 Triceps press
6 Biceps Curl
6 Close-grip bench press
6 Wide-grip bench press
6 Pullovers
Time: 6:30
EMOM for 10 minutes
5 x 5 pull-ups
4 x 6 pull-ups
1 x 10 pull-ups
Conditioning

Complete 5 rounds:

Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) (w/10 Kg Log)
Sprint 200 yards
1:28,1:30,1:32,1:28,1:26

2 times uphill w/ 10 Kg log
2:00 up, 4:00 rest

 

WOD 20140620

IMG_1950
3 x 70 Kg (155 lbs)
3 x 70 Kg (155 lbs)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
3 x 66,2 Kg (135 lbs + 5 Kg)
5 times:
10 x tire tipping
10 Burpees tire jump

Strict Chin Ups 4 x max reps
7
8
8
8
12 x Kipping pull-ups 

 

WOD 20140618


Push Press 
3 x 3 (85% of 1 RM) 46,5 Kg
3 Times for time:
3 Hang Power Snatches 95 lbs
6 Overhead Squats (95 lbs/43 Kg)
9 Burpees
12 Pull-ups
Time: 8:10