Posts Tagged ‘death by pullups’

Workout of the Day: Tuesday 10-30-2012

WOD 1: “Death by Pull Ups” (starts on minute 3 to save time)

  • Increase by one pull up each minute until you cannot complete the round, record the last round completed.


WOD 2: Tabata Drills (8 rounds each activity, total all reps)

  • Touch n’ Go Box Jumps (touch the ground before each jump 24″/20″)
  • Ring Dips
  • Toes to Bar


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Workout of the Day: Monday 2-13-2012

WOD 1: 10 rounds for max total reps:

  • 30 seconds, max 75% BW Front Squats
  • 30 seconds rest

Notes: BW = Bodyweight on the bar, we will scale as needed.


WOD 2: “Death by Pull Ups”

  • One pull up the first minute, two the second, three the third… until you can’t complete them in the minute.

Notes: Be very careful in selecting assistance bands, go with the one you normally use and not a heavier one to get more rounds. You cannot upsize the bands after you start to get more reps, this is for your safety!


$$: 5 partner sprints

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.

Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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