Tag Archive: pull-up


3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups

from Crossfit.com 12.10.16


Scale, for beginners:

3 rounds for time of:
Run 300 meters
10 ring rows
30 squats
10 ring rows

 

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

 

For time:
5 Rounds of “Cindy”
3 Rounds of “DT”
1 Mile run

 

*1 round of “Cindy” = 5 pull-ups, 10 push-ups, and 15 air squats
*1 round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks. (155/105)

 

For time:
500 Meter Row
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

 

Women
-Skill work
-WOD:
3 rounds for time of:
20m bear crawl
10 clean and jerks (75/55)

Rest 5 minutes

2 rounds for time of:
400m run
10 pull-ups

Men
3×5 squat
3×5 press
1×5 deadlift

AMRAP 20 minutes of:
5 Back Squats 225/155 (Use a rack for the squats)
2 Rounds of “Cindy”*

*5 pullups, 10 pushups, 15 air squats