20 May 2015


Strict Pull-up Progression: Rest

Complete Four Rounds:

On a 3:00 Running Clock,
Front Squat, 21 Repetitions (95lb. / 65lb.)
Bench Press, 15 Repetitions (135lb. / 75lb.)
Chest to Bar Pull-up, As Many Repetitions As Possible

Note: On todays workout, your “score” each round is the total number of Chest to Bar Pull-ups achieved. This is an old school Coach Glassman workout from the archives of Greg Amundson’s 2003 CrossFit Journal, and the very first time this WOD has appeared in our gym! Ideally the weight selection for the Front Squat and Bench Press allow for consecutive repetitions – adjust weight as necessary.


10:00 AM Saturday Warriors are AWESOME.


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Four Individually Timed “Sprint Rounds” of:

200 Meter Run
Kettlebell Swing, 15 Repetitions (35lb. / 25lb.)
Pull-up, 12 Repetitions

Rest up to 2:00 between rounds.

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Four Rounds For Time: (30:00 Time Cap)
Kettlebell Sumo Deadlift Highpull, 25 Repetitions (35lb. / 25lb.)
100 Weighted Jump Ropes
Kettlebell Swings, 25 Repetitions (35lb. / 25lb.)
100 Weighted Jump Ropes

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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