Pull-Up

1839 WODS were found

Saturday 020223

Saturday 020223

Can you perform this sequence every minute on the minute for thirty minutes?

Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.

Notes:

Count total circuits completed within thirty minutes. Straight-straight-straight pull to inverted hang is tough curl up enough
to more readily pull to inverted hang then extend the body and lower back
to normal hang "straightened out." Incidentally, this is a whole body workout of immense practicality.

Wod Type: Main Site Daily WODs

Movements: Air Squat Curl Pull-Up Push-Up Toes-to-Bar/Knees-to-Elbows

Air Squat Wods Curl Wods Pull-Up Wods Push-Up Wods Toes-to-Bar/Knees-to-Elbows Wods

Competitions:

Source: www.crossfit.com

Tuesday 020219

Tuesday 020219

20 Pull ups
5 Dips
15 Pull ups
10 Dips
5 Pull ups
20 Dips

Notes:
1. Move quickly from pull-ups to dips then rest before next pairing.
2. Can you make two, three rounds of this circuit?

Wod Type: Main Site Daily WODs

Movements: Dip/Ring Dip/Tricep Dip Pull-Up

Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Wednesday 020220

Wednesday 020220

1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.

Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.

Wod Type: Main Site Daily WODs

Movements: Box Jump Pull-Up Wall Ball Shot

Box Jump Wods Pull-Up Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com

Saturday 020216

Saturday 020216

Five rounds, 21-18-15-12 and 9 reps, for time of:
Back Extensions
Pull ups
Sit ups
Dips

Notes:
1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest.
2. After completion of all four exercises for each set, rest as needed.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension Dip/Ring Dip/Tricep Dip Pull-Up Sit-Up

Back Extension/Hip Extension Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Tuesday 020212

Tuesday 020212

Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.

Notes:
1. Time each pass.

Wod Type: Main Site Daily WODs

Movements: Pull-Up Run/Running Sit-Up Thruster

Pull-Up Wods Run/Running Wods Sit-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Wednesday 020206

Wednesday 020206

Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Dip/Ring Dip/Tricep Dip Pull-Up Push-Up Rope Climb Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Push-Up Wods Rope Climb Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 020207

Thursday 020207

Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats

Wod Type: Main Site Daily WODs

Movements: Air Squat Back Extension/Hip Extension Dip/Ring Dip/Tricep Dip Pull-Up Push-Up Rope Climb Sit-Up

Air Squat Wods Back Extension/Hip Extension Wods Dip/Ring Dip/Tricep Dip Wods Pull-Up Wods Push-Up Wods Rope Climb Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com

Friday 020208

Friday 020208

In any order and within thirty minutes:
Row a 1K, max effort.
Kettlebell Swing max reps (without stopping).
Pull-ups, max reps.

Notes:
1. As an indication of the intensity we are looking for and as a challenge,
who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,
row a 3:10 1K, and perform the 30 pull-ups in one set?
If you can you are among the worlds fittest athletes.
2. Submit row time, k'bell reps, and pull-up count for ranking.
Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.

Wod Type: Main Site Daily WODs

Movements: Kettlebell Swing Pull-Up

Kettlebell Swing Wods Pull-Up Wods

Competitions:

Source: www.crossfit.com

Thursday 020131

Thursday 020131

For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats

Perform in any order. The idea is to perform each in as
few sets as possible. All of the reps from each exercise do not have
to be completed before starting some from another exercise.
Keep track of the reps and tally the total sets to completion.
Note time to completion. Final score is total number of sets
multiplied by time in minutes to completion.

Notes:
1. One possible approach is to perform a near max set of push-ups,
go on to the pull-ups, do the same with the sit-ups, etc. After the squats,
go back to the push-ups and run through the list again finishing as much
as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!

Wod Type: Main Site Daily WODs

Movements: Air Squat Kettlebell Swing Pull-Up Push-Up Run/Running Sit-Up

Air Squat Wods Kettlebell Swing Wods Pull-Up Wods Push-Up Wods Run/Running Wods Sit-Up Wods

Competitions:

Source: www.crossfit.com