Tag Archives: Pullups

Lunges then Push Press, Double Unders and Toes to Bar

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Every 2 minutes for 10 minutes

  • 5 x Overhead Reverse Lunges @ 20kg Left Hand
  • 5 x Overhead Reverse Lunges @ 20kg Right Hand
  • Rest 30 seconds
  • Max Effort Strict Pullups
  • Rest 2 minutes

Based on the CF New England WOD from Jan 3, 2019. 

AMRAP in 12 minutes of

  • 2 x Push Press
  • 2 x Toes to Bar
  • 20 x Double Unders
  • 4 x Push Press
  • 4 x Toes to Bar
  • 40 x Double Unders
  • 6 x Push Press
  • etc.

Adding 2/20 every round until time runs out.

Results:  For the Pullups did 10-8-7-6-6/37 total.  For the metcon did 5 rounds plus 18 reps. 

Strict Presses and Pullups, Bench Press and Reverse Rows, Weighted Dips and Pullups

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Then every 3 minutes for 21 minutes

  • 4 – 6 x Strict Press
  • 3 x Strict Pullups

Increase weight until you cannot complete all 6 reps then keep weight steady. 

Then every 3 minutes for 21 minutes.

  • 4 – 6 x Bench Press
  • 5 x Reverse Rows with Feet on Bench

Increase weight until you cannot complete all 6 reps then keep weight steady.

Then every 2 minutes for 6 minutes.

  • 3 x Weighted Dip @ 8kg
  • 3 x Weighted Pullup @ 8kg

Results: Strict Press 80-95-105-110-115-120-120.  Bench Press 115-135-155-165-170-185-170.

Back Squat and Pullups then Goblet Squats, HSPU and Pullups

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This was inspired by a couple of CF Invictus WODs which I mashed up and modified into what is below. 

Every 2 minutes for 16 minutes (8 rounds)

  • 2 x Back Squat @ 80% 1RM
  • 3 x Strict Pullups

Then 4 rounds for time of

  • 5 x Handstand Pushups
  • 10 x Goblet Squats @ 24kg
  • 15 x Pullups

Results:  This turned out to be a really good workout.  Back Squats at 200lbs.  Metcon in 9:20.

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

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Warm up with 3 rounds of

  • 3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

  • Station 1 – 6 -8 x Strict Pullups
  • Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
  • Station 3 – 4 – 6 x Handstand Pushups
  • Station 4 – 8 – 12 x Russian Twists @ 14kg

Results:  TGUs 14-18-21kg.  EMOM went as planned.

Overhead Squats then Row, HSPU, V-Ups and Pullups

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Take 20 minutes and work up to a heavy

  • 5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

  • 45 seconds Row for Calories
  • Rest 45 seconds
  • 45 seconds Handstand Pushups
  • Rest 45 seconds
  • 45 seconds V-Ups
  • Rest 45 seconds
  • 45 seconds Pullups
  • Rest 45 seconds

Results:  Overhead Squats were not good today… struggled to get up to 75lbs.  For the Metcon did 55-53-48 reps per round.