Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Tuesday, November 23, 2021

A.  Every Minute on the Minute (EMOM) for 10 minutes perform:

3 Strict Weighted Pullups

B.  As Many Reps As Possible (AMRAP) in 7 minutes of:

7 Box Jumps – 30”/24#
7 Chest to Bar Pull-ups

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard

Comments: 5

Ouch, the last few minutes of the AMRAP hurt.
A. All @ 50#
B. 10 rnds + 7.


A. Negatives. Worked toward 5 sec and 3 sec was the average.

B. I’m “gun shy” about stepping or hopping down 30” from the box due to my healing feet. OG helped me find a suitable scaled version I can work on. Stepping up to 30” was a little crazy. I’m gonna work on jumping next time.

Jumping pull ups sure feel like butterflies.

Thanks OG!


A) 1 pd kettlebell for all
B) 6 rounds + 8
Thanks Derek!


A – banded 3 sec negatives

B – 7 rounds + 6 box step ups
24 inch box step ups
Jumping chest to bar

Legs did not want to jump after yesterday’s wall balls.
Thanks OG


A: Got up to 20#weight vest and 60# of kettlebell around my waist.

B: Rx, 9 rounds + 7 jumps

Tried to keep moving. The jumps I just did them, rebounded a few but stepped the rest. the C2B, butterflied until it wasn’t worth it. doubled and singled the last few rounds.

Great class Syd. Nice work 6pm.


Log in to comment