CrossFit Montgomery » Pullup

2010-07-23 UGS

41Fitness — Thu, 22 Jul 2010 23:00:09 +0000

Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

2010-07-20 Strength

41Fitness — Mon, 19 Jul 2010 23:00:40 +0000

Upper Body Max Effort
1. 5RM Pullup
2. 5 x 3 Ring Dip
3. 4 x 15 KB Row

2010-07-20 CrossFit

41Fitness — Mon, 19 Jul 2010 23:00:29 +0000

“Joshie”
Three rounds for time:
- 24kg KB Snatch, right arm (21/15/9)
- L Pull-ups (21/15/9)
- 21kg KB Snatch, left arm (21/15/9)
- L Pull-ups (21/15/9)

2010-07-16 UGS

41Fitness — Thu, 15 Jul 2010 23:00:18 +0000

Five Rounds
1a. 5 Sumo Deadlifts

Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips

Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups

4. 50 Knees to Elbows

2010-07-15 CrossFit

41Fitness — Wed, 14 Jul 2010 23:00:16 +0000

For Time:

- Walking Lunges 100′ (50′)
- (21/18/15/12/9/6) Pullups
- (21/18/15/12/9/6) Situps

2010-07-15 Strength

41Fitness — Wed, 14 Jul 2010 23:00:09 +0000

Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 5 x 3 Pullup
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar

2010-07-08 Strength

41Fitness — Wed, 07 Jul 2010 23:00:08 +0000

Upper Body Dynamic Effort
1. 8 x 3 Pullups
2. 3 x 5 KB Presses
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situps

2010-07-07 UGS

41Fitness — Tue, 06 Jul 2010 23:00:07 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press

Four Rounds
2a. 5 Weighted Pullups
2b. Max Slam Ball Pushups

Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press

2010-07-06 Strength

41Fitness — Mon, 05 Jul 2010 23:00:41 +0000

Upper Body Max Effort
1. 5RM Floor Presses
2. 5 x 3 Pullups
3. 4 x 15 KB Rows

2010-07-06 CrossFit

41Fitness — Mon, 05 Jul 2010 23:00:15 +0000

“Helen”
Courtesy of CrossFit
3 rounds for time:
- 400m Run
- 21 KB Swings (16kg/24kg)
- 12 Pullups

2010-07-05 UGS

41Fitness — Sun, 04 Jul 2010 23:00:41 +0000

Five Rounds
1a. 4 Deadlifts
1b. Max Pushups

Four Rounds
2a. 5 Back Squats
2b. Max Pullups

Three Rounds
3a. 20 Box Jumps
3b. 1 Suicide Run

100 Sledge Strikes

2010-06-30 CrossFit

41Fitness — Tue, 29 Jun 2010 23:00:27 +0000

L-Sits

Two Rounds for time:
- 20 Pullups
- 30 Pushups
- 40 Situps
- 50 Air Squats
- 2 Minutes Rest

2010-06-30 UGS

41Fitness — Tue, 29 Jun 2010 23:00:05 +0000

Four Rounds
1a. 1-3 Rope Climbs
1b. 6 Double KB Press

Four Rounds
2a. 5 Weighted Pullups
2b. 5 Slam Ball Pushups

Four Rounds
3a. 50′ Rope Pull
3b. 50′ Tire Press

50 Knees to Elbows

2010-06-29 Strength

41Fitness — Mon, 28 Jun 2010 23:00:19 +0000

Upper Body Max Effort
1. 3RM Pullup
2. 3 x 5 Ring Dip
3. 4 x 15 Shrug

2010-06-24 Strength

41Fitness — Wed, 23 Jun 2010 23:00:48 +0000

Upper Body Dynamic Effort
1. 8 x 3 Floor Press
2. 3 x 5 Pullup
3. 3 x 20 KB Rows
4. 5 x 10 GHD Situp

2010-06-23 UGS

41Fitness — Tue, 22 Jun 2010 23:00:50 +0000

5 Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups

4 Rounds
2a. 10 KB Row
2b. Max Ring Dips

3 Rounds
3a. 150′ Farmers Walk
3b. 20 Sledge Strikes