For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lbs) 25 Back Extensions 30 Wall Ball Shots (20/14 lbs) 3 Rope Climbs (15ft)
Tag Archives: Kipping Pull-Ups
Seven Deadly Sins
For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs)
Lift Up Luke
As Many Reps as Possible (AMRAP) in 5 minutes 4 Power Cleans (155/105 lbs) 24 Double Unders 10 Pull-Ups
Tabata Something Else
For Total Reps in 16 minutes Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups Tabata Air Squats Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last …
Hope
3 Rounds, For Total Reps in 17 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump (24/20 in) 1 Minute Thruster (75/55 lbs) 1 Minute Chest-to-Bar Pull-Ups 1 Minute Rest aka: “CrossFit for Hope” or “Hope for Cures”
CrossFit For Hope (aka: ‘Hope’)
3 Rounds, For Total Reps in 18 minutes 1 Minute Burpees 1 Minute Power Snatch (75/55 lbs) 1 Minute Box Jump, 24/20 in 1 Minute Thruster, (75/55lbs) 1 Minute Chest-to-Bar Pull-Ups 1 Minute Rest “Hope” has the same format as “Fight Gone Bad.” In this workout, you move from each of five stations after a …