Entries in pull-ups (15)
Workout of the Day - Wednesday, August 21
Warmup
WOD
"Angie"
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post time to comments.
Workout of the Day - Tuesday, August 15
Warmup
3 rounds
Squat
Hollow rock
Kb swing
Box jump
Jump rope
GHD sit-up
WOD
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Compare to 11/17/2015
Post your choice of girl and rounds completed to comments.
Mrs. Dawkins has been working hard all Summet to keep her elbows in on push-ups. Today we let the reigns off a bit for the 10 am kids and she managed to do a pretty good job.
Workout of the Day - Sunday, May 22
Warmup
Run
Joint mobility drillz
Pistol progressions
Partner WOD
20 minute timecap:
104 Wall balls
52 Pull-ups
One partner begins at each exercise. Each partner completes all reps of the exercise before switching. Once both partners finish, 1 minute rest, then
4 rounds
each partner completes:
2 sprints to the sidewalk and back
15 Power Cleans
Post time/rounds completed of second part to comments
Today we modified range-of-motion on the pull-ups so that more people could do them on the bar.
partner, power clean, pull-ups, sprint, wall ball Workout of the Day - Saturday, February 27
A Champions Club Kids Crew Workout
Warmup
60 ft run, bear crawl, shuffle, crab walk, caraoca races
Focus
Hollow hold/rock/candlestick practice
Superman hold
Ring row
Strength and Workout prep
One set of push-ups
One set of hip extension hold + 10 slow hip extensions
Skill
Kettlebell deadlift
Workout
1 practice round, then 3 rounds of
5 Kettlebell deadlifts
bear crawl / shuffle 60 ft
5 ring rows
bear crawl / run 60 ft
3 pull-up holds (chosen by Jessica)
Game
Handball
Jake, Jess, Jordan, Abby.
bear crawls, deadlift, kettlebell, kids session, pull-ups, ring row Workout of the Day - Monday, September 28
Warmup
3 rounds
Hollow rock
Squat
Dip
Handstand
Double under
WOD
"Jennifer"
Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Post rounds completed to comments.
Khalil Wallace has had himself a pretty consistent September so far. Today, his ring dips looked good in the warmup and he did pull-ups without a band for the entire workout. Let's hope his arms don't fall off tomorrow.
Workout of the Day - Friday, September 4
Warmup
3 rounds
Pistol/lunge
Hollow rock
Kb swing
Squat
Running jump rope
HSPU
WOD
4 rounds for time of:
15 box jumps
15 pull-ups
400m run
Post time/thoughts to comments.
Mrs. Pip was in absolute Beast Mode today. I have no idea where this running came from.
Workout of the Day - Tuesday, August 25
Warmup
2 rounds
Hollow rock
Handstand
Squat
Double under
Kb swing
WOD
"Chelsea" - modified
Every minute on the minute for 20 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, switch to 3 pull-ups, 6 push-ups, 12 squats. If you fall behind again, keep going for 20 minutes and see how many rounds you can complete.
Post results to comments.
Jay and Faust. Death face at the 5 pm session. Jay modified with tuck-ups but did pull-ups and push-ups as rx'd, whereas Faust got through 11 rounds as rx'd then switched to 3-6-12 reps.
