Tabata Pull-ups Tabata Dips Tabata Pull-ups Tabata Dips Notes: 1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times. 2. Take as much rest between Tabata efforts as needed. 3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s) for the duration of each 20 second interval. 4. On the second pull-up and second dip efforts it is … [Read more...] about Friday 010803
Pull-Up
Friday 010727
Complete as many reps in 20 minutes as you can of: Back extension "L" Pull-up … [Read more...] about Friday 010727
Saturday 010728
500 meter Row 20 Dumbbell Thrusters 20 Pull-ups Rest as needed Row 500 meters 10 Dumbbell Thruster 20 Pull-ups Rest as needed Row 500 meters 5 Dumbbell Thruster 20 Pull-ups Notes: 1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster" with 45, 60, then 90 pounds, while getting 20 reps each pull-up set? 2. Modify as needed to finish. 3. No rests other than where … [Read more...] about Saturday 010728
Friday 010720
One Muscle-up per minute for as long as you can go! Can anyone do one muscle-up per minute for twenty minutes? How far can you get? Note: 1. A muscle-up is pulling yourself from below the rings to above and dipping to full arm extension. It is an unrivaled move for developing upper body strength. It is much more difficult than any pull-up or dip and consequently a move of … [Read more...] about Friday 010720
Tuesday 010717
Four rounds for time of: Row 500 meters 12 "L" Pull-ups (good ones Can you complete all 4 rounds in ten minutes or less? OK, how long … [Read more...] about Tuesday 010717
Tuesday 010710
Complete as many rounds in 20 minutes as you can of: 400 meter Run 10 L pull-ups Can you run a 1:30 400-meters then perform 10 L pull-ups ten times in twenty minutes? If you can you are CrossFit!! … [Read more...] about Tuesday 010710
Thursday 010712
Three rounds for time of: 15 Knees to Elbows 5 Muscle-ups 15 Knees to Elbows If you can't muscle-up substitute 25 pull-ups and 25 dips at each round, and.... get themuscle-up soon. Power through this workout, but don't cheat the movements. … [Read more...] about Thursday 010712
Thursday 010705
Complete the following in as few sets as possible, yet within thirty minutes. 50 Ring Dips 50 "L" Pull-ups If you can't do the ring dips or L pull-ups, do regular pull-ups and bar dips. If you can't do those use a Gravitron or Cybex for assisted pull-ups and dips. … [Read more...] about Thursday 010705
Saturday 010623
Three rounds for time of: 5 Muscle-ups 400 meter Run Notes: 1. If you can't do a muscle-up substitute ten slow pull-ups and ten slow dips for each muscle up. … [Read more...] about Saturday 010623
Tuesday 010626
1 Jump on plyo box/ 1 clean pull-up 2 Jumps on plyo box/ 2 clean pull-ups 3 Jumps on plyo box/3 clean pull-ups... n Jumps on plyo box/ n clean pull-ups You've got 20 minutes to carry this sequence as far as you can. The pull-ups need not be within a single set to count. Just alternate between jumping and pull-ups. Complete the needed number of pull-ups before the next round of … [Read more...] about Tuesday 010626