Skill:
Pullups
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Metabolic Conditioning:
5 rounds for time:
-10 pullups
-15 jumping lunges
-20 Double Unders
-100 ft. bear crawl
Great Ladies Class yesterday!!!!!!
Posts tagged Pull-ups
wod
wod
“Jackie”
For time:
-1000 M row
-50 thrusters (45/35)
-30 pullups
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Skill:
Wallball
*Athlete will have 1 attempt to see how many wallballs they can do to a 12 ft target unbroken*
Metabolic Conditioning:
21-15-9 reps for time:
-Wallball (20/16)
-C2B Pullups
*Rx’d will throw ball to a 12 ft. target*
*If anyone would like to use a 30 lb ball you may do so to a 10 ft target*
Thank you Jennifer Winemiller!!
wod
Strength:
Front Squat 3-3-3-3-3
(Start light and work your way up to about 90% of 3 rep max)
Metabolic Conditioning:
amrap in 17 minutes:
-run to road and back
-2 Front squats (95/65)
-2 Pull-ups
-run to road
-4
-4
-run to road
-6
-6
etc…..
Congratulations to Patrick Conner who is our Member of the Month for April!!! Patrick has been crossfitting for about 4 months now. He is at the gym at 5am every morning giving it 100%. He has lost weight but also beat a disease.
Here is what Patrick has to say…..
“On December 28, 2012 I walked into to Ragin Crossfit at 285lbs and out of shape and battling a liver disease from being over weight. Three months later I am 45lbs lighter, stronger than I have ever been and I have defeated the liver disease that I was diagnosed with 6 months ago. The doctor told me I could be a poster child for beating this disease in a short amount of time and I owe this victory to Rajin Crossfit. This victory was a team effort by everyone at the Box. I am grateful for all the coaches who have pushed and motivated me along this short 3 months. Not only have I lost 45lbs but I have went from a 42 waist to a 37 and XXL shirt to a fit and trim XL. CrossFit has not only helped me with weight loss but has helped my mental toughness and personal life tremendously. Thank you Jeremy Hohle, the coaches and the Ragin CrossFit family for helping me get to where I am at today. “
WOD
Skill:
Ring Dips
Metabolic Conditioning:
21-15-9 reps for time:
-DB Thrusters (40/30)
-C2B Pullups
-Ring Dips
Congrats to everyone who did 13.1 this past week. I have never met a group of individuals that push themselves to the limit every day. Also big shout out to Aaron Choate 171, Stoney Devillier 166, and Trent Collette 162 for placing the top 3 scores for guys and Whitney Howell 160, Ashley Ray153, and Ashley Doubleday151 for placing the top 3 scores for girls!
WOD
Skill: Pull-ups
3 sets of- 1×10 kipping, 1×6 strict, 1×3 weighted
(If you can’t do pullups without a band we will just be working on form. If you can’t do strict pullups, you will not be trying weighted pullups)
Metabolic Conditioning:
amrap in 12 minutes:
-15 KB Swings (70/53)
-10 pullups
-3 wall climbs
Ross showing great control overhead with a KB
WOD
Two minute max burpee buy in:
-then-
3 rounds for time:
-24 pull-ups
-800 M Run
Congratulations to Coach Kyle on landing a new job with Halliburton. Unfortunately I couldn’t match their pay so I will be losing a great coach. Not only are you a great motivator and hard worker, but your a great person. Good luck on your new job buddy!
