Pullups | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

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pullups

WOD for 120216

Segment 1: Back Squat (75%/3) x 8 Segment 2: 4 Rounds: 25 Calorie Row 25 Wall Balls (20/14) 25 Chest to Bar Pullups
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WOD for 112216

Segment 1: “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds
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WOD for 111916

Segment 1: “Jerry” 1 mile Run 2K Row 1 mile Run Segment 2: 5×12 unbroken chest to bar pullups rest as needed between sets
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WOD for 111516

Segment 1: AMRAP 4 minutes “Fran” 21-15-9 Thrusters (95/65) Pull-ups Rest 4:00 Segment 2: AMRAP 4 minutes “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Rest 4:00 Segment 3: AMRAP 4 minutes: “Grace” 30 Clean & Jerks (135/95)
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WOD for 102416

Segment 1: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pullups 50 Double Unders Segment 2: Mobility
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WOD for 101316

Segment 1: 5 rounds for time of: 15 chest-to-bar pull-ups 30 one-legged squats, alternating Segment 2: Mobility
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WOD for 100816

Segment 1: Clean and Jerk Doubles at 60, 70, 75 and 80% Single at 85%, then build to a heavy for the day (NOT max) Segment 2: 30 CTB Pullups 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans 400m Run 30 CTB Pullups
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WOD for 100416

Segment 1: 5 Minute Window… Row 400m + 1 Rd of Cindy AMRAP Power Cleans (155/105) -rest 5 mins- Segment 2: 5 Minute Window… Row 300m + 2 Rds of Cindy AMRAP Power Cleans (185/135) – at least increase the load from the first round -5 min rest- Segment 3: 5 Minute Windo
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WOD for 100216

Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15 Calorie Row Min 2 – 1 Round “Cindy” Min 3 – 30 Double Unders Min 4 – 20 Situps
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WOD for 92916

Segment 1: 5 rounds for time of: 15 Pullups Run 400m Segment 2: Mobility
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