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

Tuesday, September 16, 2008

CF certification group

10 rounds for reps:

AMRAP Weighted Pull Up


Coach’s notes:  AMRAP stands for as many reps as possible.  This is not a timed work out so, use as much rest as desired between sets.  Guys use 45 lbs and gals use 15 lbs, or scale as required.  Post reps for each set and total reps to comments plus weight used.

Comments: 9

Big Congrats to all new certified crossfitters!!

Did green (thick) band assisted, no extra weight (other than my own!) Had lost my kip, but after this now think I found it…
10 13 12 11 9 9 10 10 8 10 total 103 thanks Rob C!

Congrats on finding your kip Chantal!!!

Did Sunday’s today…
Limited by the gyms equipment to 13lb wall ball, 18 inch step
Total time – 31:21

Also did Sunday’s WOD “Kelly” as RX’d

32:13. Almost died as yesterday was had a 2K run with exercises for time. Legs were like linguini when I finished!

Congrats to the certs! I can only dream (or work harder!)

35 lbs.

As Rx’d
4/5/6/7/7/6/6/5/5/5 = 56

As Rx’d

13/11/7/10/7/8/8/8/8/7 = 87

these were done using the butterfly kipping pull-ups…I am not sure about anyone else but my legs actually hurt from this…from the friction of the weight against my legs…

As many rounds as possible in 20 min
7 GHD sit-up
14 back extension
21 squats
14 rounds even

First round 45 all others 25#
Mixed up the grips, one hand each way worked best.

Log in to comment