pull-ups

Friday 6/8

CrossFit: CF- Benchmark Helen 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups Longevity: CF- Benchmark Helen 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups QuickFit: AMRAP in 12 min: 6 Dumbbell Thrusters 12 V-ups/Sit-ups

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Wednesday 3/14

CrossFit A. Kipping pull-up skill progression B. For time (12 min cap): Run 400m, 21 pull-ups Run 400m, 15 pull-ups Run 400m, 9 pull-ups Longevity A. Row mechanics/pacing B. 3 Rounds for time: Row 500/400 meters Rest 1 minute QuickFit EMOM 10 Min (5 sets of each) Minute 1: Max reps ring rows Minute 2:

Wednesday 3/14 Read More »

Thursday 2/15

CrossFit: Teams of 2, one person works at a time: 100 Russian KB Swings 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 50 Pull-ups 40 Cal Bike 75 Barbell Thrusters 40 Cal Bike 100 Russian KB Swings QuickFit: Alternating tabata :20 on x :10 off x 8 rounds: Air Squats Sit-ups

Thursday 2/15 Read More »

Tuesday 1/30

CrossFit: Teams of 2 alternate movements to complete AMRAP 20 min: 3 Strict handstand push-ups 6 Pull-ups 9 Toes-bar 12 Russian KB Swings 15 Calorie Row Partner A does 3 strict HSPU, Partner B does 6 pull-ups, Partner A does 9 toes-bar, Partner B does 12 Russian KB Swings, Partner A does 15 cal row,

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Wednesday 11/15

Hoosier CrossFit ‘Fran’ 21-15-9 Thruster Pull-Ups *intention of this workout is intensity! Scaling should set yourself up to accomplish this in under 5min, with an 8min cap QuickFit Four sets of 3-minute sprints of: 5 body rows 10 push-ups 15 air squats *perform as many rounds as possible in 3 minutes, then rest 1 min

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Monday 10/30

Hoosier CrossFit “Cindy” AMRAP 20 Min: 5 pull-ups 10 push-ups 15 squats or Level 3: “Mary” AMRAP 20 Min: 5 handstand push-ups 10 alternating pistols 15 pull-ups QuickFit For time: 40 Russian KB Swings 20 DB Push Presses 30 Russian KB Swings 15 DB Push Presses 20 Russian KB Swings 10 DB Push Presses  

Monday 10/30 Read More »

Tuesday 10/17

Hoosier CrossFit: Teams of 2: 100 pull-ups 80 GHD sit-ups 60 pistols, alternating 40-cal row 20 DB/KB push press, alternating *one partner works at a time, splitting reps as needed QuickFit: Four sets of: Run 400m Russian swing 53/35 Goblet squat DB 35/20

Tuesday 10/17 Read More »

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