CrossFit Emerald Coast

Death by Pull-ups

CrossFit FREE Intro Class!

Want to try CrossFit? We offer a free introductory class this Saturday October 17, 2009 at 9:00 AM. Then there will be demonstrations of the exercises that the workout will consist of. This will be scaled to the individual fitness level. Feel free to just come observe or jump right in and get a great workout!

Jodie getting some height on the box jumps.

Buy In:

Burgener Warm-up

Clean 1-1-1-1-1

WOD:

"Death by Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Cash Out:

Stretch.

Official PR...

CrossFit FREE Intro Class!

Want to try CrossFit? We offer a free introductory class this Saturday October 17, 2009 at 9:00 AM. Then there will be demonstrations of the exercises that the workout will consist of. This will be scaled to the individual fitness level. Feel free to just come observe or jump right in and get a great workout!

Von Back Squat 3 reps max PR.  Looking strong Von! 

Buy In:

400m Run

10 Air Squats

10 Sit-ups

10 Back Squat with Bar

10 Sit-ups

5 Back Squat with increase weight...

WOD:

Back Squat 3-3-3-3-3

Post loads to comments.

Beginner WOD:

3 rounds for time of:

200m Run

10 Kettlebell swings

10 Box jumps

Post time to comments.

Cash Out:

Stretch and  Hydrate!

Your Game Face

 

Von CrossFit game face.  What face do you show during your workouts when they get tough?

Buy In:

400m Run

Pistol (aka one-legged squat) practice for 5 minutes.

WOD:

For time:
25 Walking lunge steps
20 Pull-ups
30 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 1.5/1 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbells
25 Good mornings with PVC
30 Wall ball shots, 20 pound ball
30 Burpees

Post time to comments.

Cash Out:

Stretch and Hydrate!