CrossFit Montgomery » Pullup

2010-09-03 UGS

41Fitness — Thu, 02 Sep 2010 23:00:32 +0000

Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing

Three Rounds
4a. 10 Suitcase Deadlift
4b. Max Tactical Pullups
4c. 50′ Tire Press & 50′ Tire Row

2010-09-01 UGS

41Fitness — Tue, 31 Aug 2010 23:00:06 +0000

Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted Situp

Three Rounds
4a. 10 Snatch and Press
4b. 15 KB Row
4c. Max Ring Dips

2010-08-23 CrossFit

41Fitness — Sun, 22 Aug 2010 23:00:40 +0000

“Fran”
21-15-9 Reps for Time:
- Thruster (95#/65#)
- Pullups

2010-08-18 Strength

41Fitness — Tue, 17 Aug 2010 23:00:55 +0000

Strength – Olympic Lifts
1. 5 x 1 Jerk
2. 5 x 5 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps

2010-08-10 CrossFit

41Fitness — Mon, 09 Aug 2010 23:00:39 +0000

Snatch
- 1RM

Clean and Jerk
- 1RM

AMRAP – 10 Minutes:
- 6 Squat Clean (135#/95#)
- 12 Pullup
- 24 Double Under

2010-08-10 Strength

41Fitness — Mon, 09 Aug 2010 23:00:14 +0000

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

2010-08-05 Strength

41Fitness — Wed, 04 Aug 2010 23:00:24 +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

2010-08-04 UGS

41Fitness — Tue, 03 Aug 2010 23:00:39 +0000

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

Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press

Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk

2010-08-03 CrossFit

41Fitness — Mon, 02 Aug 2010 23:00:39 +0000

“Roy”
Five Rounds for Time:
- 15 Deadlifts (225#)
- 20 Box Jumps (24″)
- 25 Pullups

2010-08-02 CrossFit

41Fitness — Sun, 01 Aug 2010 23:00:43 +0000

“Angie”
For time:
- 100 Pullups
- 100 Pushups
- 100 Situps
- 100 Squats

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