Pullups – Page 19 – CrossFit Havoc

WOD Tuesday November 18th

Warm up: 1000 meter row “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 air squats

Yo, no class at 6:30 tonight. Happy Halloween. Warm up : 31 Burpees “Halloworkout” For time: 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Ring handstand pushups 31 Double unders 10 Deadlifts @ 295 lbs 31 Double unders 10 Back squats @ 205 lbs 31 Box jumps @Continue reading “WOD Friday October 31st”

Warm up of your choice For time: Three rounds of: 12 Front squats @ 135 / 93 12 Burpee pull-ups Three rounds of: 9 Power cleans @ 135 / 93 9 Pullups Three rounds of: 6 Push jerks @ 135 / 93 6 Burpees Three rounds of: 3 Thrusters @ 135 / 93 3 Burpee PullupsContinue reading

WOD Wednesday October 22nd

Warm up # 2 1. Every 2 minutes for 14 minutes: 3 Thrusters – try to go up in weight on each set 2. “Fran” 21,15,9 Reps for time of: 95 / 63 lb thrusters Pullups

WOD Tuesday October 21st

Warm up # 3 1. Dumbell bench press: 5,5,5,5,5 2. For time: 15 Hand release clapping pushups 10 Chest to bar pullups 5 Deficit handstand pushups 100 Double unders 5 Deficit handstand pushups 10 Chest to bar pullups 15 Hand release clapping pushups

WOD Thursday October 16th

Warm up: 6 min of empty bar work 1. For 20 minutes: 1st minute do 2 Back squats, add 5-10 lbs from last week 2nd minute do 1 Snatch, add 5 lbs from last week 2. For time: 500 Meter Row Immediately followed by 3 rounds of: 15 Pull ups 10 Push ups 5 BurpeeContinue reading “WOD Thursday October 16th”

WOD Tuesday October 7th

Warm up # 3 1. Dumbell Bench press: 5,5,5,5,5 2. 8 Rounds for time of: 100 Meter run 10 Pullups (every other round is kipping) 10 Strict press @ 95 lbs

WOD Monday September 29th

Warm up # 1 1. Front squat: 3, 3, 3 Then a set of 10 @ 85% of last set of 3 2. As many rounds as possible in 12 minutes of: 12 Wallballs 12 Ring dips 12 Pullups

WOD Thursday September 18th

Warm up # 6 1. Within 20 minutes find a max for this complex: Power clean x 2 Hang Squat clean x 3 Front squat x 4 Jerk x 5 Hold on to the bar for the entire complex 2. For time: 30 Glute ham sit ups 3 Clean and jerks @ Heavy 30 PullupsContinue reading “WOD Thursday September 18th”

WOD Tuesday September 9th

Warm up # 2 1. 100′ Farmers walk x 5 efforts 2. For time: 20 Burpees 30 Strict pullups 40 Lunges (20 each, back rack) @ 135 / 93 50 Situps