Pullups – Page 21 – CrossFit Havoc

Warm up: Sure “Murph” For time: 1 Mile run 100 Pullups 200 Pushups 300 Air squats 1 Mile run Partition the middle stuff as needed. Suck it up on the runs. http://navyseals.com/ns-overview/notable-seals/michael-p-murphy/

WOD Wednesday May 21st

Warm up # 3 Choose your poison “Mary” As many rounds as possible in 20 minutes of: 5 Handstand pushups 10 Pistols 15 Pullups or “Diane” 21,15,9 reps for time of: 225 lb Deadlift Handstand pushups

WOD Wednesday May 7th

Warm up # 3 For time: 8 rounds of: 8 Pullups 8 Thrusters @ 115 lbs / 83 lbs Then 6 rounds of Burpees 6 Front squats @ 115 lbs / 83 lbs Then 4 rounds of: 4 Toes to bar 4 Push press @ 115 lbs / 83 lbs

WOD Friday April 11th

Warm up: 2 rounds of bear crawl x 50 ft / Crab walk x 50 ft 1. 5 rounds of: 1 Minute of max effort double unders 30 seconds rest 2. “Helen” 3 Rounds for time of: 400 meter run 21 Kettlebell swings (American) @ 1.5 pood 12 Pullups

WOD Tuesday April 8th

Warm up # 3 For time: 500 meter row 50 pullups 400 meter run 40 pushups (hand release) 300 meter row 30 pullups 200 meter run 20 pushups (hand release) 100 meter row 10 pullups https://www.t-nation.com/training/jogging-delusion https://www.t-nation.com/training/death-of-steady-state-cardio Regular Cardio Will Make You Fat

WOD Tuesday April 1st

Today is the 1st . Rent is Due Thanks! Warm up: 1000 meter row 1. Weighted pullup: 5,5,3,3,1,1 2. 6 rounds for time of: 4 Weighted pistols (each leg) @ 1 pood 6 Behind the neck pullups ( bring the back of your neck to the pullup bar) 4 Bottoms up presses (each arm) @Continue reading “WOD Tuesday April 1st”

WOD Wednesday March 19th

Warm up # 4 For time: 40 Double unders 400 meter run 40 Glute ham sit ups 40 Power clean and jerks @ 115 / 83 lbs 400 meter run holding 45 / 25 lb plate 40 Pullups 40 Taters @ 1.5 / 1 pood 400 meter run 40 Double unders

Warm up # 5 Workout 14.2 For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups Etc., following sameContinue reading

WOD Thursday March 6th

Warm up # 2 1. Take 10 attempts to find a max distance broad jump 2. Max handstand pushups in one set 3. Max kipping pullups in one set 4. 5 minutes of max kettlebell snatches @ 1.5 / 1 pood 5. 100 meter row max effort x 4 attempts

WOD Wednesday February 26th

Warm up # “Nicole” For 20 minutes Run 400 meters Max rep pullups The goal of this workout is to get as many pullups as possible. The rounds you complete are not your score.