CrossFit of Naperville » pull-up

Monday… Double Unders / Pull Ups/ Front Squat / Burpees

Luke — Mon, 29 Mar 2010 18:34:56 +0000

100 Double Unders

then…

3 Rounds
10 Pull Ups
10 Front Squat
10 Burpees

Post times to beyondthewhiteboard.com

Tuesday… weighted push ups / pull ups / ring dips

Luke — Tue, 23 Mar 2010 17:35:34 +0000

Rae gets LOW on her squats

Weighted Push Ups

3 sets of max reps
Grab a partner(s) to help add and remove plate from back.

CHEST TO GROUND.
ARMS LOCKED OUT.

then…

10 Rounds for time

10 Pull Ups
10 Ring Dips

Post reps and times to beyondthewhiteboard.com

Monday – Box Squats, Pull Ups

Luke — Mon, 15 Mar 2010 14:46:17 +0000

Rosanne, Andrea, Amanada, Ashley, and Melissa fought of some cold rain and crushed the Beer and Burpees workout on Saturday! Great job guys!

Skills/Strength

Weighted Box Squats
5-5-5

Weight on box squat should be about 25% of your one rep max back squat.

Then…

With a continuously running clock do one rep ”chin over bar” the first minute, two reps “chin over bar” the second minute, three three reps “chin over bar” the third minute… continuing as long as you are able.

Use as many sets each minute as needed. The only requirement is you go from hanging position, to chin over bar. That means dead hang chin up, pull up, kipping pull up, etc are all legit.

Post weights for box squat, and rounds of pull ups to beyondthewhiteboard.com

Tuesday… Max Rep Pull Ups, “Jeremy”

Luke — Tue, 09 Feb 2010 22:39:34 +0000

Don't be fooled, Rae and Melissa used the 15lb med ball...

Max Rep Pull Ups
3 Attempts, 2 minute rest in between.
If you don’t have kips, but can do dead hang, then do dead hang
If you don’t have dead hang, but have the box, then see the trainer on scaling accordingly

Then…

“Jeremy”
21-15-9
Overhead Squat
Burpees

Post reps and times to beyondthewhiteboard.com

Wednesday…What’s your FFFFRRRRAAAANNNNN TIME?!?!?!?!?!?

Neil — Wed, 03 Feb 2010 15:16:13 +0000

She’s quick and nasty!

Time to start SWEATING!

“FRAN”

21-15-9

Thrusters

Pull-ups

If you have never done FRAN, you should. If you have done FRAN before, than you should again. I swear that one day one of us will kick her ass.

FRAN is the most loved/feared workout in CrossFit!

Monday 10 rounds of “Cindy”

Neil — Mon, 25 Jan 2010 23:24:48 +0000

The current Elements Class being watched by the last Elements Class.

Skills/Strength

Max Effort 500m Row
Main WOD

Cindy – 10 rounds

Complete 10 rounds of “Cindy” as quickly as possible….(15 minute time cap)

1 round is:
5 Pull-ups
10 Push-ups
15 Air Squats

Post total time.

Thursday…Lunges / Squat Clean / Pull-ups / Kettlebell Swings

Neil — Thu, 21 Jan 2010 22:58:55 +0000

New members, Darren, Becky and Rae talk with Jim while warming up for their workout.

Skills/Strength

Lunges, Rests – 0 Posts – Gym Results

3 rounds of:
Alternating Lunges for 1 minute.
Rest one minute.

Post number of repetitions per round.

Main WOD

Squat Cleans, Pull-ups, Kettlebell Swings – 0 Posts – Gym Results

As many rounds as possible in 12 minutes of:
3 Squat Cleans 135 lbs
7 Pull-ups
10 Kettlebell Swings 55 lbs

Post total rounds.

Tuesday…Pull-up / Push-up

Neil — Tue, 12 Jan 2010 23:25:55 +0000

Skills/Strength

Hold a handstand against a wall for as long as you can.
Rest 1 minute.
Repeat for 3 rounds.
Post times for each round.

then…
Main WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Pull-ups
Push-ups

Post total time.

Monday WOD

Luke — Mon, 28 Dec 2009 23:35:41 +0000

Deadlift

5-5-5

then…

As Many Rounds as Possible in 12 minutes of:

3 Hang Power Cleans

6 Knees-to-Elbows

12 Wall-Ball Shots

Saturday WOD “Helen in the Snow”

Neil — Sat, 26 Dec 2009 18:07:58 +0000

Snow Runs!!!

OK maybe not the best idea, but it was kind of fun.

“Helen in the Snow”

3 Rounds for time:

400 meter Snow Run

21 Kettlebell Swings

12 Pull-ups