PULL UP FRAME

If anybody is interested in following the progess of the Pull up/Rope climb/Gymnastic Ring frame please check out www.beaverfit.com/blog

Thanks

Gareth

SUNDAY 21 MARCH

For time:

Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

FRIDAY 19 MARCH

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

WEDNESDAY 17TH MARCH

MURPH

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

MONDAY 15TH MARCH

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
15 Overhead squat, 95lbs

SUNDAY 14TH MARCH

Weighted pull-ups 1-1-1-1-1-1-1 reps

SATURDAY 13th MARCH

Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Wallball shots, 20lb ball

THURSDAY 11th MARCH

Three rounds for time of:

30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps

WEDNESDAY 10TH MARCH

Ten rounds for time of:

135 pound Deadlift, 15 reps
15 push-ups

P.S I took possession of the keys today and we had the flooring delivered. Work on the reception and changing facilities starts Monday. Not long to go before we are open for all your CrossFit needs!!!

Thanks
Gareth

TUESDAY 9th MARCH

Five rounds for time of:

15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell