This is going to be hell for those of us who are pull up challenged. Still can't wait, though.

I guess the pull up challenged do jumpings pull ups?

What's that plane behind CCT Joey? :D

I can't believe it, I actually called that one in my car on the way home.

All this time CCT Joey, I thought you were hard, then I find out your in the Air Force! Man, what a downer, Go Army!

one word - brutal!!!

So as soon as you can't do as many pull ups as minutes you have been doing it your are done? Do you have the entire minute to do it or until you fail on a pull up?

You have the whole minute so if you do 5 chins every 15 seconds you can get 20 at the 20 minute mark.

#6 Corey,

You have the entire minute. Use as many subsets as you need.

Thanks!

I'm an ass...should have just read the comments from last time...where asses such as myself were told to read the comments from last time. :)

ARMY no way go Marines

I called it.
good night

Hooyah CCT...see you out there Joey, about 4 months left in AST.

SD

Damn...just ripped two big calluses on the Monday workout!!! (Ring finger of each hand!!!!) This will be a challenge. Wish I had some Dermabond!

Finally, NEW SHIRTS!
*
I was going to join a gym-until these were unveiled...PSYCH

Standard pullups or kipping?

Lauren,

What are the chances of getting the INFIDEL shirts in sand colored tshirts so us Army soldiers can wear it under our ACUs?

Thanks,
Stephen

Yea...CCT's are pretty badass! Go Air Force (ROTC).

Kipping is the default CF pull-up so heck ya I'm gonna kip!

This looks to be a lot of fun, I can't wait to do this one, then I get to hike for the rest of the day! Good overall WOD before rest day.

I'm gonna pr this one.

Joey,

Nice pic!!!

cant wait to do this one.

along with Comment #14's request
how about some Olive Drab Green ones for
the 321 go shirt. So the marines can wear em.
(already have my infidel shirt, errrr.)

The real question is Joey - Are those glasses issue? Niiiice.

#3 Luke - I believe that is Air Force One.

CCT Joey, I found your rucksack but you have to climb over the barbed wire fence for it. :-)

#5 Peter--

Don't worry, nobody thinks you're hard. Go Air Force!!

Gee, it sure was a good idea to work on one-arm chins and heavy weighted chins this morning, then go to the climbing gym. That was smart...

CCT Joey,

That isn't Andrew's AFB is it?

Hee hee. Well no Crossfit for me for a few days as I'm going away, but I don't feel too bad missing this as I challenged myself to do 50 pull-ups (well, chin-ups - overhand pull-ups bother my shoulder) on Tuesday. Took me 22 minutes. :(
Very sore after mind you...

Hee hee. Well no Crossfit for me for a few days as I'm going away, but I don't feel too bad missing this as I challenged myself to do 50 pull-ups (well, chin-ups - overhand pull-ups bother my shoulder) on Tuesday. Took me 22 minutes. :(
Very sore after mind you...

#19 Blindsider. Thanks for the head's up. Air Force One... who again is it who flies in that thing? Must be someone pretty important for CCT Joey to let him park the plane in shot. :D

... btw, great informative video again. I'm picking up my new C2 tomorrow. Haven't used one for about 5 years. Can't wait!

Yea, yea, pokin fun at TACP and CCT is all fun and games until air assets are needed in a pinch - then somebody's going to wind up getting an eye poked out. Somebody on the other side.

Granted, the comments about the uniform looking like a bus driver's is tough to counter.........

Okay, first day back working out after getting the boys snipped a while ago...I wonder how much this is going to suck...

11 rounds + 9 chin ups as rx'd

#15 - gdmv
"Kipping is the default CF pull-up so heck ya I'm gonna kip!"

Really?! I had no idea kipping was expected! That explains a lot of what I've seen on the vids. I guess that applies across the board then? Even with CFWU, and everything else, unless stated otherwise?
Jeesh, that changes things for me.

14 min.

Thankyou so much for Angela's rowing videos lately... they're awesome! :)

12 min, + 8 pu's on the 13th min

CFWU X 3 (no pu, subbed pushu)
16:35

7 rnds (began subsets and jumping pu at rnd 5. Only one regular pu at rnd 6 and 7 with the rest jumping pu)

Total time 23:35

All strict pu's btw since my golds gym dip/pu bar combination stand doesn't really give room to kip...unless I feel like bashing my knees into steel

14 minutes. All strict pullups until around minute 10. Mix of strict and kipping with broken sets from minute 10 through minute 14. Finished minute 14 with about 1 second left, and there was no gas left in the tank to attempt minute 15. Good WOD!

8 rounds + 6 pu:s

Can't kip yet, so all was strict. I suck at pullups, so I'm (believe it or not) pretty pleased with the result.

POST (missed yesterday's wod):
Push-press:

3 x 30 kg
3 x 40 kg
3 x 45 kg
3 x 50 kg
failed at 55 kg
5 x 40 kg

Than I got an unpleasant tingling sensation in my right wrist, so I figured it was time to stop.

Cool Picture, Joey!

Kate

13 rounds, 12 reps.

Strange, my sets were unbroken through 12. Then good through 13, then I just died on the 14 minute.

17 + 6 rounds - kipping pullups done on Jon Gilson's pullup bar; bar set up so it not only swings freely, but it also rotates (I loosened the lowest bolts on the black hanging clips). Tough, but easier on my bandaged palm than fixed bar pullups.

Another continously running clock workout: every 30 seconds do first one then two then three, etc...single arm 52# kb jerks. 8 + 5L matched with 8+ 5 right. 41 each arm.

Bingo-
I have tried sending you an email, but it keeps getting kicked back. It might be easier if you shoot me one, that is, if you want to. :)

Kate

Freefall qual'd...You a PJ CCT Joey? Worked with some of those guys in Africa...as a Marine I never thought I'd say this about anyone in the "Chair Force", but the PJ's are hard as woodpecker lips. Rock on!

CCT Joey- nice pic (are you name dropping?), and did you hand out some CF kool-aid to the occupants?

CFWx 2 (minus few PU's)
18rnds plus 18 pullups (PR x 18 pullups). Grip is shot.

I wanted to get more volume in so I tried 1 pullup every 15 sec for 20 mins.

Result 81 pullups.

cheers

41yom / 151

CFWU x3 x15 (-Pullups)
WOD - First time for this one
Rnds - 15 +12 (total 132 pull-ups in 16 minutes) Ouch!

Post - 2000M on C2 9:06 (slow but felt good after the Pullups)

12 rounds - PR

M 50 69 177 CFT 720
13 rouns, plus 10 more for fun.
Post: ran 10x120m stride-outs on soccer pitch.

14 rounds + 8 reps in the 15th minute.

[non kipping]

25 yo/f/110

Did "Cindy WOD" instead.
15 rounds PR
2 rounds faster than last time.

age 40
bwt 210#
16 rnds (barely)

32/M/185
unbroken sets from 1 - 13 kipping pull ups...arms and lats felt fine but stopped due to hand issues. switched over to do some flat bench work to finish out the morning.

23M 6' 170

15 rounds + 12

CFWUx3 (sub push-ups for pull-ups/dips)

14 rounds + 13
(last time 8 + 4)

Broken after round 12. Just starting to get my kipping pull-ups down. Last time was all strict.

CFWUx3 (sub push-ups for pull-ups/dips)

14 rounds + 13
(last time 8 + 4)

Broken after round 12. Just starting to get my kipping pull-ups down. Last time was all strict.

14 rounds + 10

Second set added dips as well as pull ups
10 rounds

Nice

Liked it...bit like a beep test but for pull ups:)

CFWUx3 (sub push-ups for pull-ups/dips)

11 rounds + 10
(last time 4 + 4)

35yom 150lbs

CFWU x2

13 rounds +10 pull ups
unbroken until the 12 round

1st time doing this one.
Seemed like fun until I realized that my rest times get shorter as more pullup come into play. Ouch.

20 rounds + 13

bw - 152
6 minutes jumping

bw - 208
7 minutes + 3 pullups

14 rds. +11

10 Minutes + 8

This question wasn't addressed yesterday. Does anybody have an answer?

After Brendan presses out at the top, the position he receives the weight in as he brings it back down to rack looks a lot like muted hip function (pelvis chasing knees). Is this ideal or not? My understanding is that this position is less stable and less powerful; stability being the primary concern for this phase of the movement.

I tend to do the same thing and I've been trying to "fix" it. But maybe I ain't broke and I'd love to here one way or the other.

Thanks!

Tim G... not PJ, I am a CCT, a Combat Controller. I will let others clarify if able.
Here is our mission statement:

"Combat Controllers (CCT) are ground combat forces assigned to Special Tactics Squadrons within the Air Force Special Operations Command (AFSOC). The mission of a Combat Controller is to deploy by the most feasible means available into combat and non-permissive environments. Combat Controllers are Special Tactics Operators who establish assault zones, while simultaneously providing; Air Traffic Control, Fire Support and Command and Control communications in the joint arena. Additionally, Combat Controllers expertly employ all-terrain vehicles, amphibious vehicles, weapons and demolitions. Functions include assault zone assessment and establishment; air traffic control; command and control communications; special operations terminal attack control; and removal of obstacles with demolitions. The CCTs provide a unique capability and deploy with joint air and ground forces in the execution of Direct Action, Counter-terrorism, Foreign Internal Defense, Humanitarian Assistance, Special Reconnaissance, Austere Airfield, and Combat Search and Rescue operations."

Robert... no name dropping, Just happened to be at the right place, at the right time.

Actually, to be honest, that plane is humbling. It almost brings a tear to your eye when you look at it and realize who we are and why America kicks ass.

Dale... issue sunglasses??? Whada ya think, I AM IN THE AIR FORCE!!!

Blake... not Andrews AFB

Luke.. exactly, I was like "lets take pics over here out of the way"...then this plane pulled up and lots of people got out and everyone started saluting. So I went over and started kipping off the stairway until I had all these red dots shinning of my uniform.

TreeLizard... Wouldn't you know, I got a new rucksack. I don't climb over barbed-wire usually, if I can cut it.

Thanks everyone for a great cert the other day.

WOD:
10 db deadlift 65lb
15 toes to bar
8 db deadlift 70lb
12 knees to elbows; 3 toes to bar * can't get either of these without some swing
6 db deadlift 75lb
12 knees to elbows; 3 toes to bar
4 db deadlift 80lb

2min high resistance biking
2min high rpm biking (>90rpm)
2min high resistance biking

#35 - For the warmup I do a combo of strict and kipping, but unless it specifically says "strict" I always do kipping. It took some getting used to for me but now that I do it I pump out A LOT more pull-ups. I have noticed it has helped me in all the Olympic lifts because I've learned how my body generates power.

From the FAQ:

"Short version: Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer."

Off to the gym to get this workout on!

BW 170

19 rds+12

Post:
400 meter run
100 yard Bear Crawl
10 55lb 1 arm KB Power Clean (alternate arms)
50 yard backward crabwalk
200 yard run
50 yard backward crabwalk
10 55 lb 1 arm KB Power Clean (alternate arms)
100 yard Bear Crawl
400 meter run
Time: 9:28...too slow

went over on 12th round...

last time was 10th round, so an improvement. Couldn't get locked in on the bar today, no flow.
ready for rest day.

12 rounds

+14 lb weight vest

"I wanted to get more volume in so I tried 1 pullup every 15 sec for 20 mins.

Result 81 pullups" post #49 by Jay

I did the WOD as Rx'd and ended up with 14 rounds. By my math, I did 105 pullups, so I actually got more volume done that way Jay. not being a jerk, just pointing out that the volume is all ready in that WOD as prescribed!!!

30/F/158
5' bike
CFWU x3 no pullups, +pushups. first time doing full ROM situps on the GHD. wow...
9 rounds, +9 (bitter, couldn't get that last rep in!)

i used a heavy blue band (~50#) instead of jumping. MUCH harder. i had several reps that i didn't count cause i didn't get my chin up all the way and had to "make up".

then... 2x45' body weight lunges, 3x30' 40# walking lunges. this was instead of trying to make up the lunges/squats/back ext WOD that i missed. i know, its not the same, but i wanted to hit my lower body a bit today. also, i really want tomorrow off!

cheers! happy friday!

CFWUx2
11 rounds + 11
3 rounds of knees to elbows x 6
5 minute run on treadmill

Legs still burning from Wednesday.

CFWU x 3 (no PUs)

10 and I was shocked it was the minute mark so soon.

11 (if I count two "almosts")

Last time, I did 7.
Next time, I'll do 11.

M/32/170

12 rnds

Something came up had to break off early..think I could have squeezed out a couple more rounds.

WU
.5 mi walk on treadmill
14min plus 11 PU
Total 106 PU

35/193
15 (pr)

Holy smokes, my legs are so bad now they woke me up last night. I couldn't lie on my side because my legs touched and it caused me too much pain, I actually woke up on my back a few times and I never sleep on my back.

Anyone else in this boat? Thank god today is all chins.

22yo m 150# 5'11''

CFWU x3 - PU

17 mins/rds + 5

last time I did this, I started crossfit about 2 weeks before and did 8 or 9 rds. Huge improvement in 6 months

195
wu: 1 hr indoor soccer
11 mins

Male
Age: 30
Bwt: 133

CFWU x 3 (minus pull-ups and dips)

So - I made this a ring workout. Did the above, but with rings...and also did the same workout with muscle-ups and ring dips.

Results:
muscle-ups: 3 rounds
ring pull-ups: 9 rounds
ring dips: 10 rounds

Finished with 10 muscle-ups, just because...

I love my rings!

subbed jumping pull ups
17 rounds just over 18 minutes-time to stop

CFWU X 3
WOD
15rds + 9 PU's

#80 - My legs are sore, lunges do that to you. Going hiking for seven hours today, so that should cure that.

In other news, lousy 10 rounds + 5. But....compared to a month ago, I wouldn't have gotten past 5 rounds so thats a huge improvement.

17 rds 10 pullups
Alternateed grip through round 13
Did underhand grip kips for the first time on round 12. WOW very powerful.

I was subbing pull ups and dips for the muscle ups earlier this week. As I was getting fatigued, my descent was quicker than normal on my pull ups. I had a stranger come up to me and warn of shoulder trouble. I know that there are often lots of well meaning, but uneducated people in the gym, but is this a concern? I ask as I am about to go do this WOD and try kipping on purpose as opposed to trying to eek out the last few reps of a pull up set. Any feedback from the CF community is appreciated!

Also, the only pull up bar at my gym is a squat rack with an bar set on the top rack position, so pull ups are done with bent legs (for me). So kipping PU's may have to be somewhat modified from the demo.

Tim: 16x + 12 as rx'ed

huge PR, forearms feel like water (blood?) balloons

#80 gaucoin:

I'm completely with you. I can barely walk without wobbling. I told my students today, "I'm sorry if I look like the victim of an unfortunate prison scenario, but my legs are simply broken." If I had an ice bath available, I'd take one.

Did this workout last week, but hit my PR, so I wanted to post.

29/M/135

20 rounds

9 rounds plus 5

my timex watch came in handy for this one. it has a timer that can be set to count down from 1 minute, beep when done, and repeat automatically.

13+7 (PR)

17 rounds + 10 reps

Personal Records

19 rds + 17

did 17 straight rounds, no fractions, happy with that, then wiped my head on rd 18 and on the new bar was like holding onto my little girl coming out of her bath...oh well...know i have 21 plus in me next time, felt good about the 17 straight, previous was 12 without fractioning

pre-CFWUx2 plus run
post-tabata push ups - 11 (tried 18 avg for first 4 sets with rest, then went downhill quick, CNS needs some rest)
run this afternoon

Thank god there's no legs in todays workout, still store from the lunges and squats, by the way I was in a hurry when I read that one thought it said 50 back extensions. I was having the hardest time doing it, but I was like, "its hard because its cf" then i get home and look again. shit son I thought my lower back was going to explode. Later

Day 2 of easing back from the 2 week headache directed 'vacation.'

Did a variation from the Cindy workout:
10 pullups (blue assistance band)
10 pushups
10 abmat situps
15 squats to dynamax ball

Called it good after 10 rounds @ 18:30.

Felt pretty good, didn't push too hard - gotta keep my head from popping off...

Age 29
BW 169

15 minutes
Good workout!

22 rounds + 20

exactly the same as last time

CFWUx3 subbed pushups for pu's and dips

WOD: red band assisted pu's
15 minutes, last round pretty ugly
Hands were limiting factor, they are pretty torn up right about now.

I really need to find another pullup station, this one is really gnarled.

33yom, 160lb, 66"

CFWU x 3 (minus pull ups)

20 rounds

lots of jumping pull ups towar the end.

BW 167 age 38
12 rounds 10 pullups

Kenny
12 rounds

Will
8 rounds

15 rounds plus 9

I went into this thinking 20...no problem. There obviously was a problem.

Additional Laddered down from 10reps to 1.
Kenny and Coop

continued from comment #101
Coop and Kenny
Laddered down from 10 to 1.
Total 133 reps

31yo/M/209#
CFWU
7 rounds strict or kip
11 rounds jumping
=
18 rounds total

Joey,

Great picture!

10 Rnds strict and unbroken, then transitioned to kippig: 16 rnds + 11

15 rds

Not bad considering been in the field the last 30 days.

The rowing videos are so helpful for improving technique. Two years ago I took a sculling class and learned to my chagrin that I had been doing it all wrong in the gym like 90% of the people who actually use the rower. It's a kickass workout when done with perfect form. Anyway that class taught me the basics. Angela teaches the subtleties that make a huge difference in output. Thank you for the excellent demo.

M/42/6'/194

13 rounds + 9

Broken after 7, last 4 rounds jumping.

My butt still hurts from the deceptively hard Wednesday WOD.

thanks for the workout Coach.

bwt 210
17 +10 all kips. unbroken until 11

had to spot my wife doing strict. she got 9 +9

what are some suggestions for mending tears that you can get at a local pharmacy?

200lb/66"/38yom

10 rounds

M/22/210

6 Rounds then I gave up.
I just started WODs 3 days ago and pullups are by far my worst area. I also feel pretty drained from the past couple days.

Figured I would try the same clock workout with pushups right after and got up to 15min

willp
28m 27bf 248lb
6 good sets
7th horrible broken into reps of 2 than 1.

14 plus 7, 15 last time. Yesterday was a good day, today not so good. I wonder if last time was a 3rd day. Oh, well...Enjoy your CF sabbath everyone. Thanks, Coach! BW:169, Y/A:5

M/29/280

CFWU x 2 (minus pullups)

19 rounds + 15 pu (pullups were jumping after the 7th round)

19 full + 13, this beats the heck out of my old performance on the newer OPT fat bar and is less than an old performance on the padded bar. My 'strategery' was to break up the sets as much as possible and switch grips whenever I needed (I never did more than 5 chins per fraction). I finished my 19th round with about 2 seconds left so round 20 was doomed. I noticed that I need to focus more on my hips whilst kipping to save my grip...

I was all impressed with my results until read that OPT did all rounds straight through until the 17 round. Nice work, homie.

Pre-loooooong CFWU due to severe leg DOMS
Post- Tabata Push Ups, lowest score 8. Bleagh.

24/M/150

7 complete rounds + 5 pullups

All Kipping Pullups, no other substitution

I was hoping to get at least 10 rounds in =(

Oh, and I have to question #49's (Jay) logic there; I did 203 chin ups in 20 minutes and you did 81 so if volume was your goal you may have missed the point. By my math, you could have achieved over 81 chins total in under 13 minutes so maybe next time you should try it as rx'ed?

Unless it took you 15 seconds to complete each rep...

46/5'10" /193

cfwu x 3

115 x 3
125 x 3
135 x 3
145 x 3
155 x 3
165 x 1
145 x 3

Obviously the above was yesterday's WOD. I am a day behind

15

13 complete and 12 pull ups on rd 14

.....dang.getting reAdy for a SMOKED! back :O HEll yea...CROS FIT OWNS!

M/26/178
CFWUx3 (-pull-ups)
WOD as Rx'd: 16 rds. + 11

I assumed these were to be unbroken sets, if not I could have made a bunch more.

M/31/6'0/193lbs

CFWUx3 (no pullups)

19 rounds + 8 reps

Awsome WOD!!!!!!!!!

Age 34
BW 145#

As rx'd:

20 rounds +12 pullups

Done after 3x7 push press WOD:
15 rounds + 12 pullups
Alternating grip

Bum elbow.

Instead: messed around with breathing ladders. Using a 55# DB & alternating 1-armed snatches, worked up to 11 rounds, rested 3 minutes, then worked back down from 12. Bloodbath.

SAVAGE!

15 rds

24/72.6Kg/M

Failed on Rd 11 (got 10) but in fairness I had to use jumping pull ups for rounds 9 and 10. Deceptively tough than one - a pull up bleep test.

I had been trying to do MU on the bars in the toilets in work all day, nearly there - I think :)

Afterwards I did that 5 sets of 6 minutes rowing with the damper settings as prescribed in May's CFJ - really good fun!

Then a few bench presses because benching solves everything.

Colm

M/43/165

15 complete rounds. After round 10, kipping. That's 120 in 15 mins!

I too went into this thinking '20'?, but man it starts slow, but gets hard fast.

M/35/155

CFWU 3x15 (sub push-ups for pull-ups)

11 rounds + 6
45 minutes of 4x4 half court hoops.

#69 CCT Joey

Duh...my bad. I was in the wrong context...crossfit newbie mistake...thinking CCT stood for "Crossfit Certified Trainer" or something high-speed like that. I'll kick my own butt later, once I can raise my arms over my head again. Met some CCTs at McDill prepping for a JSOTF....You guys are hard-core, rock on brother!

32/m/210/6'4"
9 sets on rings
jumped last few reps of last set

When I get stronger and learn to kip a workout like this will be an absolute monster, as it is now I pretty quickly reach a point where I simply can't get a rep

6R plus 5

6 Rs 5 reps in the 7th minute

Joel #90 - You'll be fine as long as you activate your shoulders (see below)

From "The A-Z Of Pull Up Training by Graham Hayes"
The shoulders are said to be active in the pull up if they are shrugged or "in the ears" at the bottom phase of the pull up, and pulled back as the athlete begins to ascend. Pursuing active use of the shoulders in the pull up gives a longer line of motion thus more work and more power. It facilitates the swing in the kipping pull up, meaning faster cycle time and more pull ups. And also protects the shoulders from the harsh loads that can occur from a plyometric exercise like the kipping pull up.

dennis - 29/170

16 rds + 12 (pr)

all sets unbroken until minute 16

finished with 3 x 500m row 1:48, 1:58, 1:59 (2:00 rest)

jenn - 33/120

11 rds + 7 (pr)

30/M/200

Bike to gym

CFWU x 1

10 rds

Squat cleans up to 195 x 3

Snatch practice w/ 65lb

Arms and shoulders are done in

Im fairly new at crossfit, and i dont think i quite understand what is being asked in this WOD. Can someone explain it to me a bit better? thanks

11

m41
156#

unbroken until last set
neutral grip except one set chins
training-wheel kipping

rematch!

7mins

M/38/145

As rx'd

19 rds (pr) I think I had 20 in me but tore a couple big pieces of skin of my left hand.

Do you stay on the bar the entire time? Or can you drop off the bar once you complete the set? Example: 1 pull up - drop off the bar and let the minute finish. Mount the bar again and do 2 pull up - then drop again? etc?

15 + 7

strict through 10
kipping to 12
Broken kipping to 14
singles at 15
failure on 16

lost 3kg recently and it makes a difference on pullups.

BW 59.5kg Male

Thanks Steve N. I appreciate it. That does make sense. I havn't had any trouble with normal pull ups and I do try to get a good range of motion like described. This was my first kipping attempt and although it netted faster reps, it tore me down quick.

CFWU 3X12 minus PU

11 minutes of K-PU

Felt a little bummed about the total to I kept with the new experiences and hopped on the only concept II in the gym and did 16 min (10 straight then 3 rounds of intervals).

36/M/198

7min+6

Continued reply to Steve N. comment on shoulders and kipping:
It sounds like you would use the lat to decelerate, or at least take the "impact" at the bottom of the swing. Similar to how if a pitcher in baseball doesn't follow through and have the lat slow his arm down, there is a good (almost guaranteed) chance of serious rotator cuff problems.

Thanks again. I think I'll check that book out.

27yo 200lbs

CFWUx3

12 rounds as rx'd
rds 13-17 jumping pu's

should not have done 50lb weighted pu's yesterday!

i did 10 rounds + 6 pull ups i understimated this workout thanks crossfit, juan

CFWU x 3

WOD as rx'd, all pullups done strict.

11 rounds + 7 pullups

73 total pullups in 12 minutes.

WOD AS RX'D.

11 rounds + 10 pullups

also did 10 pushups and 10 squats thru first 7 rounds. After that I had no time to do anything else.

CFU
13 minutes
91 total pullups

19yom/150#
CFWU
8 minutes + 7 more of kipping pullups

ouch... wish I could have done 10 min.

3 CFWU 15

14 rounds. Finished the 14th pull up 3 seconds into the 15th minute, but close enough for me.

Warm down - G&T - squats, balancing, stretching

17 rounds
first 6 legit (kipping)
The balance were jumping pullups.
Encouraging, tho, since when i started xfit about a month ago I could literally not do a single pullup.
27/m/185

29yo/f/144lbs

as rx'd:
5 rounds
(did 2 more rounds with purple band assisted).

pre: 22 min. run
post: tabata push up's (lowest rep):5

Tell Jim Rome to Rack this one!!!
13 minutes with a total of 111 pull ups....BooYaa!
SAVAGE!

21m/190
cfwu-pu
10rd +8pu
then did 5min of get-ups with 24kg kb.

200#
25(for 1 more day)

15 mins (+10 pullups in 16th)
previous 13 (+12)

m/44/63"/140#

CFWU 3x15 (sub pushups for pull ups)

9 rds. thought I would at least make 10. humbling. Woof.

Joel -
No problem. The excerpt is actually from a free online guide provided by CF London: http://www.stemlerfit.com/page6.htm
You've got the right idea about pulling with the lats. For strength techniques I highly recommend Pavel's "Naked Warrior". To increase strength and avoid injury, he says corkscrew your shoulders back into their sockets and tense the armpits to transfer stress away from the rotator cuff.

32-M-190

9 rounds + 5 pullups

45 / 179

14 rounds plus 12 more (previous was 8 + 8)

So some of you won't feel so alone, my quads are still killing me from Wednesday also.

Jim Rome... Rack this: 13 minutes 103 total pull ups... Chalk!

12 rds plus 10 chins
my kips were okay for some but slow on others which lead to grip fatigue. Better than previous by 1 round and 10 chins

pre: cfwu x 2, bwu x 2, KB arm bar stretch x 2
post: tabata push ups lowest rep = 9

Hey, I have been working out on the Crossfit program for two months now and I was able to go from grabbing the rim with one hand, to throwing down two hands! Watch out Ben Wallace (aka big nasty. Thanks Crossfit!!!!!

I am loving crossfit. Today went 12 minutes with 95 total pull ups. Go Ducks!

19 Rounds plus 18 Pull Ups.

Goal was 21 rounds. Grip failed at the end.

12 rds

What is the deal...? I have had two (2) different posts NOT show up yesterday!!! I am not happy about that. They were not controversial at all..... One was a comment about a fallen officer in Wisconsin and the second was about doing a lot of pull ups with newly torn-off calluses.

17 rds, PR

At the Santa Maria YMCA, $15 just for a pullup bar!

"Hey I had a beer with that guy!"

6 rounds of pullups then switched to assisted
pullups till round 12 then went to jumping pullups till round 20. the jumping ones were easy but i couldn't do the other pull ups fast enough.

cfwu(15) x3 (including pullups)

10 rounds + 4

lots of body english used in second set of 10th round and for all 4 ill the eleventh.

pretty pleased with that.

Actually Joey's quite the funny guy despite how serious and badass he looks in the pic.

PPPPPPPPPPPPPPPPPPPPPPPPPP

10 rounds + 5

PPPPPPPPPPPPPPPPPPPPPPPPPPP

36/m/185

CFWU x 3 - PU's

10 rounds.

4 rounds done strict on the bar.
6 rounds done on gravitron set at 50.

By final round... I finished the last pull up, the timer went off to start the next round and I couldn't even do one. My poor arms.

12 rounds

12 rounds

CCTJOEY - It was nice to meet a fellow Airman at the cert. AND one who does CrossFit.

Be safe. Do you know the new Airman's Creed by heart yet?????

Theresa

CFWUx3 (- squats on two rounds)
3 Rounds for time:
Walking lunge, 100f (about 30 -31 lunges each round)
50 Squats
25 back ex

As rx’d- whooo hooo!!!
9 min even

then push press, 3 reps:
65-75-75-80-80-85-90
Hmm….need to have some help with this as I feel like I might be jerking slightly on these and same problem last time.

Hey- does anyone know if we get a Certificate for the CF Cert? I had someone ask my at my gym today to put in my application (the Y is really liking these crazy workouts I do there) and I wonder what I can show that proves I am certified?
Other than maybe a demo of Cindy….
Erin

Company PT (only a run)
13 rds + 13
All strict until 12th round. Was about an inch short of #14 but didn't have the strength to pull it out before the bell.

33yo/m

15 rounds, no subsets

28 yom, 190 lbs

10 rounds + 6 PU
Strict

Steve
6 rnds + 6
no kip

Curses!

Male, 25yrs, 175lbs
Straight pull-ups up to 6th minute. Jumping pull-ups up to the 10th minute, then back down from 10, 9, 8, ..., and so on...
Gotta get better at PU's!!!

Did a pull up ladder yesterday of 15-20-15= 109 pull ups... so opted out for today.

10 rounds. Haven't quite gotten the hang of kipping yet. My shoulder is killing me!

I meant 190 pull ups...

17 rounds, tying prior PR. Pullups were better quality than previous, though - fuller extension at bottom.

Tariq

13 min and 9 pullups. 11, 12 and 13 were assisted.

15 rounds! Previous was 12. Big improvement. I am very pleased.

rx'ed - 5 rounds (jumping)...another work in progress. Afterward, power pace (1 hr) class to really fry the legs...life's good.

12 rounds

28/M/185
CFWUx3

14 rounds

PR, as anticipated
14 rnds + 13 Doh!

45/f/136#

After yesterdays awfully lousy attempt at PP, I need to work hard today!
CFWU
WOD--9 full rounds reaching chin over bar, 10th round 7 over bar and then 3 half-assed! Used band!

BS
2X5 @45
1x5 @65
1X3 @95
1 min handstand hold
1x5 @115
2x3 @125
1x1 @135 (my PR from b4 surgery)
2x3 @125

FS
2x5 @45
1x5 @65
1x5 @85
1x2 @95

OHS
2x5 @22#
2X5 @32
2x5 @42
1x5 @47

Then I cooled off w/
25 burpees
5 skin the cats

Seriously...what is with all (three posts in the last two days) of my posts getting blocked??? If there is that much of a problem, someone email me and let me know. I am starting to get very discouraged at this "open" forum concept...Mine have all been workout and law enforcement related. How do some of these other ones get through?

so the whole work out for the day lasted a total of 12-20 minutes give or take? just trying to understand.

so the whole work out for the day lasted a total of 12-20 minutes give or take? and i realize pull ups are tough as hell. just trying to understand.

CFWU x3 (-squats for 2 rounds)

3 Rounds for time:
100 ft Walking Lunge (30-31 lunges each round)
50 Squats
25 back ex
(as rx'd- whooo hoooo!)
Time= 9 min even

Then push press, 3 reps
65-75-80-80-85-90
Need someone to watch these as I think I am jerking a bit on these.

Does anyone know if we get a certificate showing we completed the CF Certification? I am thinking of applying a few places and wondering what kind of proof we have...other than maybe a demo of "Cindy"....
Erin

13 rounds

then push presses

CFWUx1

10 minutes + 5 chins

#195 Brian- I have been having a hard time posting today too...
Erin

13 rounds + 11. All strict and unbroken until minute 10, then kipping and broken sets.

#195 Brian and others, please check the FAQ.
Thanks,

55 y.o. 156 5'10

15 rounds + 11

17 minutes + 14 w/kip.

#195 Brian - PS, Your hint for the day: lay off the exclamation points. You and the spammers like lots of exclamation points.

9 Rounds + 8 PU's

22yom/6'2"/218#

as rx'd
Got 15 minutes + 7 Pullups

for some reason this one destroyed my hands...They look the pic on santa cruz website

M/50/165 lbs.

Warmup: 10 min. on Lifecycle + mod. CFWU - stretch, overhead squats X 15, situps X 15, back. ext. X 15, pushups X 15, dips X 10

WOD as rx'd with overhand grip: 7 rounds + 5, then for next 5 minutes did 3, 3, 4, 3, and finally 2 per minute.

rested 2 minutes and did 3 sets of burpees X 10 reps.

rested one minute and contintued with WOD [underhand grip (chinups)]: 5 rounds + 5

17 mins + 14...

16 rounds + 11 (kipping)

Showing a serious lack of foresight, I did 120 strict pull-ups yesterday. I don't think it hurt my performance though since grip was my limiting factor.

bw-200

wu
ringdips, situps, pullups, overhead squats, presses

wod
10 rounds and called it a day.

MC

Mark

Rowed 8k in the am. Beautiful morning. Saw a bald eagle.

pm - 18 rounds + 12. New PR. Got up to 15 rounds without a break.

15 rounds complete

ripped the skin off my right hand again...

31/m/220

11 rounds +6 in 12th min.

Mostly strict, can't kip in my gym without smashing knees. I will lefts legs a bit to try to get as much kip effect as possible...doesn't help enough obviously. :)

14 minutes + 10

all L-Ups.

then did the same routine with push-ups afterwards, only x2... (2 Pushups first minute, 4 second, 8 third, 16 fourth.)

got to 5 minutes.

27/m/215
10 rounds
then did jumping pullups for 8 more rounds

rested 5 min.

then did 5 rounds for time of:
run 400m
deadlifts x15 (using body weight on bar= 215)
push press x15 (using 1/2 body weight= 110)
23:54

18 + 18 jump ups

250lbs.

Theresa #185... this one:

THE AIRMAN’S CREED

I AM AN AMERICAN AIRMAN.
I AM A WARRIOR.
I HAVE ANSWERED MY NATION’S CALL.

I AM AN AMERICAN AIRMAN.
MY MISSION IS TO FLY, FIGHT, AND WIN.
I AM FAITHFUL TO A PROUD HERITAGE,
A TRADITION OF HONOR,
AND A LEGACY OF VALOR.

I AM AN AMERICAN AIRMAN,
GUARDIAN OF FREEDOM AND JUSTICE,
MY NATION’S SWORD AND SHIELD,
ITS SENTRY AND AVENGER.
I DEFEND MY COUNTRY WITH MY LIFE.

I AM AN AMERICAN AIRMAN:
WINGMAN, LEADER, WARRIOR.
I WILL NEVER LEAVE AN AIRMAN BEHIND,
I WILL NEVER FALTER,
AND I WILL NOT FAIL.

or this one....

We are airmen.
We mantain weapons of mass destruction;
We operate tools of reconstruction.
One of us gets punked,
You all get jumped.
You kill one,
We kill two.
You kill one more,
We kill you.
You drop a bomb,
We want war.
We drop a bomb,
You dont want no more.
We are airmen.

Seriously, I missed that this came out. It is a start I guess.

Steve Liberati... You going to the Pittsburgh Cert?

In8girl (Erin)... You should recieve your certificate in a few weeks.

bw: 110

13 rounds+10 used 2 bands assist.

*last time same assist 11rounds+7

35/M/202

13

44/176

Unable to do pullups yet due to callous tears from Monday's WOD.
Instead, used the same format for HSPU and then again for Clapping Pushups.

Got 8 Rounds and 5 HSPU, rested 5 minutes then,
13 Rounds of Clapping Pushups and 8.

Jeff-20 rounds even-alternating grip.

Daniel 28 rnds + 27 PU
Nolan 31 rnds + 27 PU

We had to do this workout on a playground and it was kind of difficult turning my head to fit in between the monkey bars. Couldn't really kip without risking our domes, Daniel found why. After about ten all reps were jumping.

37yo M 195lbs

17 rounds + 15 as rx

Theresa #185... this one:

THE AIRMAN’S CREED

I AM AN AMERICAN AIRMAN.
I AM A WARRIOR.
I HAVE ANSWERED MY NATION’S CALL.

I AM AN AMERICAN AIRMAN.
MY MISSION IS TO FLY, FIGHT, AND WIN.
I AM FAITHFUL TO A PROUD HERITAGE,
A TRADITION OF HONOR,
AND A LEGACY OF VALOR.

I AM AN AMERICAN AIRMAN,
GUARDIAN OF FREEDOM AND JUSTICE,
MY NATION’S SWORD AND SHIELD,
ITS SENTRY AND AVENGER.
I DEFEND MY COUNTRY WITH MY LIFE.

I AM AN AMERICAN AIRMAN:
WINGMAN, LEADER, WARRIOR.
I WILL NEVER LEAVE AN AIRMAN BEHIND,
I WILL NEVER FALTER,
AND I WILL NOT FAIL.

or this one....

We are airmen.
We mantain weapons of mass destruction;
We operate tools of reconstruction.
One of us gets punked,
You all get jumped.
You kill one,
We kill two.
You kill one more,
We kill you.
You drop a bomb,
We want war.
We drop a bomb,
You dont want no more.
We are airmen.

Seriously, I missed that this came out. It is a start I guess.

Steve Liberati... You going to the Pittsburgh Cert?

In8girl (Erin)... You should recieve your certificate in a few weeks.

50/170
10 min.
kipping still isn't natural but its getting there.

CCTJOEY - The first one! The second one was interesting though...

It is a start, but we need to be doing CrossFit across the board. I'm getting sick of seeing ultimate frisbee and people walking on the track and calling it PT.

Theresa

First There... Hoo-Yah Joey. Nice to see another CCT on here.

First There... Hoo-Yah Joey. Nice to see another CCT on here.

30/m/5'11"/180

As rx'd:
13 rounds + 9 = 100 total pull-ups

17 minutes and 14 pull-ups

Started doing jumping pull-ups on minute 11.

Great site! I just found out abou the crossfit system about a week ago, and I studied it a bit before I decided to jump in. I used to be in great shape and used to use a lot of these principles in my own training, but I was severly injuried in a motorcycle accident and spent a year and a half in physical therapy before I could get back to moving around normally. So...2yrs after near death I am building myself back up slowly. See yall up at the top....

10 reps in 10 minutes (strict till 7, then i had to kip)...thats it.....wish I could have done a little more.

15 rounds plus 15 PU

202#

17rds + 10

Did it with 4 other guys from my fire house crew and went 1 after another for each round. My crew did awesome!!!

Peder - 15rnds + 8
Tony - 16rnds + 13
Kurt - 16rnds + 8
Justin - 14rnds + 7

CFWU x 3

7 rounds + 5 pullups

Did 10 sets of 5 dips

Rode bike for 3 miles @ 10% resistance

20 laps in the pool

11 rounds

42/m/168

12 rounds + 8 singles

Where's my endurance? Hope it arrives soon.

19 minutes

19 minutes

145lb/30yoa

Underhand kipping

12 rounds + 7 reps.

I stopped as soon as I couldn't get consequtive reps (meaning 13 straight in the 13th minute). I didn't know I could keep doing singles if I still had time left in that particular minute. Someone let me know if I was right in stopping, or I shouldv'e kep going?

31 M 195lbs

13 rds + 12

15 rounds +10

Nicole: 18 minutes

#247- You have the entire minute to finish all pullups you need to complete that particular round. Should've kept going :), but it was nice to stop, huh? this one is tough!

45 205

11 rounds plus 7 can not kip yet

M 33/170

10 rounds + 6

weird, felt easy, then just hit the wall.
will be much better next time.

9 rounds + 7

CFWUx2
16 rounds even
OHS 135lbs 5x5

Pat M/31/175
as rx'd 21 rds

Thomi F/29/115
combo of deadhang & band assist
19 rds

age 23
5'9"
175#
17 rounds
don't know the best strategy so i just did each round all consecutive pullups as quick as i could (except min 17 split 10/7) so that i had alot of rest between times on the bar.

my forearms were toast for min 18.

28/f/156#

CFWU x 2 minus chins

4 rounds of strict chins, then 2 rounds of jumping chins. I had to quit early because I was feeling a sharp strain in my left lower abdomen about 3" above the groin crease. It had been bugging me during WOD chins this week, and it looks like it's not going away until I take a break from exercises that aggravate it. My best guess is that it's an irritated hip flexor.

Brian,
There are lots of completely innocuous words on the filter list, based on what the spammers are selling. Your fallen comrade post? Reference to female spousal unit.

Bottom line is, fear not and be patient!

did 16 rounds, couldn't do 17 i was stuffed! I do pu's on a beam on porch roof. 2by4inch. rips the hands big time and get weird calluses. but helps with getting a stronger grip i think.

14 rounds + 9 pu's

no reps & no sets...Im one week post hernia repair..the lack of WODS is not fun & I have 2 more weeks to go

no reps & no sets...Im one week post hernia repair..the lack of WODS is not fun & I have 2 more weeks to go

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd
18 rounds + 16

First time doing this one...Sick!!!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155
WOD as rx'd

18 rounds + 16

First time doing this one...Sick!!
TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

15 rds + 14
Dead hang on ledge.
Shoulder still jacked up, didn't feel good.

28yo M 175lb 5’10”
CFWU x 3, 3 pull ups, 3 ring dips per set.

10 minutes plus 6 pull ups toward minute 11:
1-2-3-4-5-6-7-8-8,1-4,1,1,1,1,1,1-2,1,1,1,1
Foam roller after

Compared to 061126: 9 minutes plus 6 toward minute 10

11 rounds + 5 pullups in the 12th minute. I could have gotten the 12th round easily except I was distracted by the fact that I ripped the calluses off of both hands simultaneously. I’m a wimp and was distracted. On the bright side, I seem to be getting the kipping down.

BW = 166 lbs

9 rounds + random scratching and clawing at the pull up bar

sousadvocate

35/M/166

Dead hang chins
6 rounds + 5

BW 58kg

15 rds of JPUs

10 rounds...

WOD as Rx'd
10Rds + 3

All Strict from the hang and a good pause at the top, looking over the bar.

We do all pullups on rings as we don't have a fixed bar.

56/M/195 13 rounds, then 22 rounds same thing but with pushups

46/F/125 11 rounds + 8 more pullups

A question: is it possible to kipp pullups on rings? When I try I just start swinging like mad. I have a feeling like it must be possible and that there is a somewhat different technique from a fixed bar.

16 rounds
1-13 no fractioning
17th minute saw the introduction of jumping pullups, and these quickly became the dominant theme up thru the end of minute 25...by which time i was fried.

Figured I should start posting here again, now that CFNYC has aligned workouts with the posted WOD.

7 rounds w/ 1/3bw (45#) on dip belt.

Rounds 8-11 unweighted.

Brutal.

9 rounds with 5 extra
I'm in need of that rest day, my disk problem
is just killing me. It feels like someone is
taking a hammer to my back whenever I try
to bend down to pick somethin up. MORE MOTRIN!

subed jumping pullups when regulars failed.

22min

26 yom #205

yesterday 15,16,17.......25 pull-ups

Today 3 rounds
farmer carry 60m
waiter walk 60m
400m run
135# OHS x 15
24" box jump x 15

12+11 (substituted with ring rows). Wouldn't last 5 rounds with.

using GTG to get pullup number up by july cert

13 rounds, just barely. Didn't bother shooting for a partial on the last.

8 rounds

35/175
14 minutes and 10 reps

legs still sore from lunges, squat, back ext WOD, good thing i don't need the legs for this.

11 rounds + 4 pullups, all kipping unassisted

last time, only 4 rounds unassisted, then up to 17+ with jumping pullups.

10 rounds +

I thought kipping would give me a big improvement over previous of 9 with dead hang, but my kips aren't very efficient, and they take longer to recover from than dead hangs, too. Practice, practice, .....and more pullups

pull ups on minute
18rd's complete

15 rounds 10 pullups

Better hand health would equal another round I think.

10 rounds + 5

Torn up hands still recovering from Monday's WOD, so did minimal kipping.

202#

17rnds + 10

CFWU x3

12rds (Dead Hang)

5 rds shy of PR, didn't Kip. I had to do it on a shanty old cable rack at the gym.

Get some, Go again!

mod cfwux1
kipping p/u's
15min +10 PR
total 130p/u's in 16 min
blasted last PR of 9 min +4

10 min.=55 pullups

26yom, 175#

14 rds, as rx'd

Back Squats
255 X 5 X 5

With a continuously running clock do one pull-up the first minute, ......

20 rounds. First 15 rounds with 25# weight vest.

33/m/200

5 rounds all strict chins +4

...feeling like a complete pansy!

13 rounds + 10 pullups

As RX'd:

14 rounds +8 pullups

All strict, no kipping (just no way with my facilities). Drew followed with pullups and jumping pullups until I couldn't finish, and then he made up yesterday's workout.

11 rounds

BW 71kg
18Rds
+15
1~15 unbroken Kippers
15~18 Kippers 5,3s,2s,1s

17 minutes. I was sure I could get 20, then both my hands ripped and that was it for the day. Going to take a little while til my grip doesn't hurt. Might have to use some gloves for a little bit.

230lb M

21 rounds +12
Started jumping pull ups from round 8 and continued on till failure.

I thought this wouldn't be enough since pull ups are my weakness, but an hour after the pain started. even with the jumping pull ups, great burn. Keep up the good WOD's.

37 190
new pr
20 complete + 10
first 18 unbroken

Viola
25 rounds jumping pullup

32/M/72"/160

12 rounds
on thick bar
First 10 strict
then after kipped
Ripped open a callus and stopped.
Definitely could have kept going but wasnt about to ruin my hands further.
Have to save them somewhat for the Steve Cotter kb seminar

13 rounds or 91 pullups in one day (a PR I believe)
compares well to 6 rounds from last November

26yo 155bwt M

16 rounds - all strict - total for 136

grip gave out - to be fair i should of got out much more but hey ho. only way to improve!

cheers

izzet

26m/175
7 rounds unbroken
8 more rounds of jumping pull-ups

11 rounds plus 8 pullups and did 7 x 3 rep push presses from prev. day - max at 165lbs. ran 1km to and from gym.

16 rounds on my new pull up bar

http://www.1speakerstand.com/Exercise/Exercisehp.htm

20/M/157#

9 rounds + 4 pull ups on tenth round

I couldn't find a real PU bar around my campus, so I had to use a stair rail, leaving my feet on the ground (kind of an upside down pushup).

19 full rounds, followed by 15 pullups the 20th minute.

16 rounds + 14
1 more pullup than last time

17 rounds plus 7

BW 176

One of the few WOD's I can do within post-surgery hip resurfacing restrictions:

Fell apart on 12th round. Started to break rounds at round 8. Last time I was 14 rounds plus 13.I've been surprised by how much my pullup ability fell off after 2 months of inactivity.

21yof/112 lbs/ 5'2"

11 rounds + 5

CFWUx3 (12 reps, - pullups, 8 reps for dips)

7 rounds + 3
Wow, realized one of my many weaknesses!

Then I did the same thing with pushups:
11 rounds + 2

I think I need to work on bodyweight exercises...

42 y.o. male; 228 lbs.; 6'1".

10 rounds + 10 reps.

10 was my goal this time; just missed 11!

Sets 10 and 11 were broken.

(What do you want? I'm nearly 1/8 of a ton.)

12+9

12 rds/min +7

14 rnds.

25/f/135/5'2

breakfast: run = 45 mins, 6.13 mi

WOD: 8 mins + 3 all strict
really interesting, the sudden onset of fatigue. pull-ups are still a weakness, but i remember not being able to even do one

bonus: leg power workout
For Time;
10 box jump @ 30" box
20 OHS @ 50#
20 box jump @ 28" box
30 thruster @ 50#
30 box jump @ 24" box
40 squat w/2x10#dbs on shoulders
40 box jump w/2x10#dbs
11 mins

New to CF. My brother (rpo, #44 above) intro'd me.
5 +3. Goal is to beat rpo; have a long ways to go.

Made up on Sat. 25# weighted pullups till round 9, strict pullups till round 12, just finished. Then jumping pullups till round 17. Dead now

17 rds.
my hands paid for this one

Late post.

13 rds, 91 pu

A bit too much chalk. Grip failed. Forearms, forearms, forearms!

10 rounds
started jumping on round 7
grip finally gave out...gotta long way to go

17 rounds
ripped both hands open
It was worth it.

Day behind. 12 again. Stuck...

6 minutes, i suck at pullups still. but i made sure to do them in the best form possible concentrating on the use of my upper body.

24m 185
15 rounds as rx'd
I love it.

Did after the push press WOD. Still pumped. BW 128

17 rounds on the nose, too gassed to get any more in the next minute. 153 total, up 25 from last time.

3 Mile run....24:00
Then WOD
10 Rounds

sub jumping pullups
15 rounds +10

9 rounds (up from 8).

37/m/180

13 + 8

2 off PR (13 + 10). Had ripped callus both hands already. Hurt big time, but it doesn't have to feel good to feel good.