pull-ups's tag archives


Warm-up 1) 2xME BMU or practice Barbell 2) Clean and jerk to 80% then drop load to 60% and work up to max (3 misses) Gymnastics 3) 5 Minute AMRAP Pull-ups Conditioning 4) 20 Burpee every min x 3 rds


These next 2 weeks will close out Phase 2. You should be done with the Hatch cycle by now. If not then continue with it until you are done. In an effort to build community do Wednesday's  Metcon with Class and on the same clock. The WODs will be beefed up a little bit for anyone that wants to push themselves a little more. Congrats to all those who PRed their Fran and Helen! Warm-up Movement prep for snatch Barbell   1) Work up to heavy snatch 2) Snatch 5x3 Conditioning 3) 2 Mile r...


Warm-up Movement prep for Clean and jerk Barbell complex 2 Stop Power clean (hang/ high hang) + Front squat + jerk (1+2+3) x 5 (45/33) Barbell 3 TNG CNJ (50% of CNJ) EMOM x 10 Hatch squat (Week 10/ day 1) Conditioning 500row 50 Squats 40 Push-ups 30 Pull-ups 20 HSPU 10 Muscle-up/ C2B pull-up Skill Rope climbs- Practice speed of movement and making it up in 2-3 moves or less.  


Warm-up 1) 3 rds, 30 sec Ring support hold with turn-out/ 30 sec False grip hang with 90 degree elbow bend 2) 100 Dubs/ 50 Air squats/ 25 Push-ups/ 20 Pull-ups/ 15 HSPU/ 10 KB snatch-per arm(70/53)/ 5 Muscle-up , start at the top of every 2 minutes and rest the balance of the 2 minutes after each complete set. Move on to next exercise on the 2 minute mark mandatory. 3) Dynamic effort Deadlift 40%x3EMOMx10 You will need a power rack or some sort of rig to anchor bands with around 30lbs of t...

Wednesday the 12th of June, 2013

Press 3-3-3-3-3+ (70-70-70-80-90%) Rest up 21-15 and 9 rep rounds of: Left-arm Kettlebell snatch (53/35) Right-arm Kettlebell snatch Pull-ups SCORES Supplement 3x10 DB rows

Friday the 17th of May, 2013

Rx 100 Air squats 30 Pull-ups 30 Box jumps (24/20) 75 Air squats 20 Pull-ups 20 Box jumps 50 Wall balls (20/12) 10 Strict pull-ups  10 Box jump overs Rx+ WOD 100 Air squats 12/6 Muscle-ups 30 Box jump overs (24/20) 75 Air squats 9/4 Muscle-ups 20 Box jump overs 50 Wall balls (20/14) 6/2 Bar muscle-ups 10 Box jump over Burpees SCORES Olympic lifting seminar link Nutrition challenge link CrossFit Games Regionals! Go support Team 305 this weekend!

Thursday the 16th of May, 2013

Power Clean 3-3-3-3-3+ (70-70-70-80-90%) Rest 5 Rounds Not for Time: 1/2 max reps strict pull-ups 3 Tall Box Jumps Rest Tabata Calorie row Rest 1 minute Tabata Burpees SCORES Olympic lifting seminar link Nutrition challenge link    

Thursday the 25th of April, 2013

5 Rounds For Time: 1 Rope Climb 10 Pull-ups 200m Run 30 Burpees Rest 2 minutes after each round. Score is time at the end of 5th round including rest. SCORES Supplement:  30 Ring Dips 100 Hollow Rocks Have fun and compete this Sunday! All ability levels welcome! Triangle Two: 305's Revenge Need help with your Snatch in preparation for The Triangle of Destruction? For those who can make it there will be a complimentary surprise snatch clinic tomorrow from 12:00-1:00pm and Sat...

Wednesday the 24th of April, 2013

Weighted Pull-Ups 1-1-1-1-1-1-1 OR Heavy Dumb-bell Bent Over Rows 5-5-5-5-5-5-5 Rest as needed For Time: 30 Pull-ups 30 Front Squat 135/93 30 Shoulder to Overhead 135/93 30 Pull-ups SCORES World's Awesomest Exercise Series is This Sunday! Triangle of Destruction 2: Tri Harder The ZONE Nutrition Challenge is coming May 5th!

Friday the 12th of April, 2013

Power Clean 3-3-3-3-3+ 70-70-70-80-90% Super-Set: Box Jumps 3-3-3-3-3 Strict-Pullups, 1/2 of Tuesday's max effort Team 5K Run or Row: Alternating with a partner, run or row 10x500m for time. SCORES 305 Challenge of The Week: “1/2 a man down” Run 500m as fast as possible while carrying the heavy bag. There is no time cap. Can anyone beat Dan's insane 2:26? Will Wess strike his revenge? Find out on this weeks Challenge of the Week!