as many rounds as possible in 20 minutes*:
1x pull-up + 1x toes-to-bar
2x pull-up + 2x toes-to-bar
3x pull-up + 3x toes-to-bar
4x pull-up + 4x toes-to-bar…
*At the start of each five-minute quarter, a 400m run must be completed before moving to the pull-up bar.
This is a timed workout. If you complete the round of four, go on to five. If you complete five, go on to six, etc.
@Crossfit London
2 rope climbs (got about 3/4 of the way up each time, maybe 15ft up– a bit afraid of getting stuck up there)
10 sit-ups on the ghd machine and then 5 hip extensions (took these easy since I’ve never been on a ghd machine before and didn’t want to kill myself)
Then
AMRAP 15 minutes of:
10 front squats (60/30kg)
10 ring rows (starting from the ground with the rings around hip height)
10 split jerks, alternating sides (60/30kg)
2 rounds @ 30kg
Had never done split jerks before. We spent some time going over the technique before the workout and I did the jerks in the workout slow, 2 at a time, so I could work on my form.
–Scores–
Alex H.: 11 rounds + 2x pull-up
Michael F.: 10 rounds + 1x pull-up
Derek B.: 8 rounds + 7x pull-up
Tamra F.: 5 rounds + 5x jump-stretch strict pull-up, blue (sub: jump-stretch strict pull-up, blue)
Kris C.: 7 rounds + 7x jump-stretch strict pull-up, red (sub: jump-stretch strict pull-up, red)
Jen O.: 7 rounds + 5x jump-stretch strict pull-up, green (sub: jump-stretch strict pull-up, green, hanging knee raise)
Ted K.: 9 rounds + 9x toes-to-bar
Jon H.: 8 rounds + 5x pull-up
Steve M.: 10 rounds
Borja G.: 10 rounds + 2x pull-up
James C.: 9 rounds (sub: jump-stretch strict pull-up, red)
Larry B.: 8 rounds + 9x jump-stretch strict pull-up, blue (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Sofia J.: 6 rounds + 4x jump-stretch strict pull-up, green (sub: jump-stretch strict pull-up, green, hanging knee raise)
Aaron B.: 11 rounds + 10x strict bodyrow (sub: strict bodyrow, hanging knee raise)
Brian T.: 10 rounds + 5x pull-up
Josh M.: 11 rounds + 3x pull-up
Mike S.: 12 rounds +.. 9x toes-to-bar
Holmes H.: 8 rounds + 1x monster strict pull-up, orange (sub: monster strict pull-up, orange, hanging knee raise)
Glenn C.: 8 rounds (sub: jump-stretch strict pull-up, red, hanging knee raise)
Keith W.: 10 rounds + 6x pull-up (sub: jump-stretch strict pull-up, red, hanging knee raise)
Matt H.: 9 rounds (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Alex M.: 11 rounds
John B.: 11 rounds + 12x pull-up
Sidra C.: 6 rounds + 5x pull-up
Leota B.: 5 rounds +… 5x toes-to-bar (sub: 2′ plank hold, jump-stretch strict pull-up, red)
Katie M.: 8 rounds + 3x jump-stretch strict pull-up, red (sub: jump-stretch strict pull-up, red)
Keena S.: 9 rounds + 2x jump-stretch strict pull-up, red (sub: 2′ plank hold, jump-stretch strict pull-up, red, hanging knee raise)
Julie G.: 6 rounds + 6x jump-stretch strict pull-up, blue (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Katherine S.: 9 rounds + 5x strict bodyrow (sub: strict bodyrow, v-up; 15′ amrap)
Neil A.: 9 rounds + 10x pull-up
Josh O.: 8 rounds + 5x pull-up
David O.: 10 rounds + 11x pull-up
Bill S.: 8 rounds + 6x pull-up (sub: hanging knee raise)
Brian J.: 9 rounds + 10x jump-stretch strict pull-up, red (sub: jump-stretch strict pull-up, red, hanging knee raise)
Kate R.: 6 rounds + 3x jump-stretch strict pull-up, red (sub: jump-stretch strict pull-up, red, hangine knee raise)
Sandra R.: 10 rounds (sub: strict bodyrow, v-up; 15′ amrap)
Bill G.: 9 rounds + 5x pull-up
Jason C.: 9 rounds
Jeff W.: 8 rounds + 6x pull-up
Ralph B.: 7 rounds +… 2x toes-to-bar
Diana D.: 8 rounds + 2x jump-stretch strict pull-up, red (sub: jump-stretch strict pull-up, red, hanging knee raise)
Chris T.: 10 rounds (sub: jump-stretch strict pull-up, red, hanging knee raise)
Peter H.: 8 rounds (sub: jump-stretch strict pull-up, green, hanging knee raise)
David S.: 9 rounds + 9x pull-up (sub: strict pull-up, pike-up)
Dave R.: 12 rounds +… 4x toes-to-bar
Jen M.: 7 rounds + 8x pull-up
Ivy F.: 7 rounds + 3x pull-up (sub: jump-stretch strict pull-up, red, hanging knee raise)
Teal B.: 6 rounds + 3x pull-up (sub: jump-stretch strict pull-up, blue, hanging knee raise)
Kirsten P.: 9 rounds +… 6x hanging knee raise (sub: jump-stretch strict pull-up, green, hanging knee raise)
Pete S.: 8 rounds + 1x pull-up (sub: hanging knee raise)
Jung S.: 8 rounds +… 1x hanging knee raise (sub: jump-stretch strict pull-up, green, hanging knee raise)
Marco M.: 9 rounds + 1x pull-up
Kevin C.: 8 rounds + 3x pull-up
Travis O.: 7 rounds +… 4x hanging knee raise (sub: jump-stretch strict pull-up, green, hanging knee raise)
Ralph A.: 5 rounds (sub: jump-stretch strict pull-up, red, hanging knee raise)
Whenever I get together with my brother (who lives in Philly), we rent bad horror/scary movies and laugh at them. Over Memorial Day weekend, we watched “Frozen,” which is about these three friends at a ski mountain. They’re on the last chair lift going up at night, the operator forgets about them (shutting down the chair lift operation), and these three 20-somethings are stuck on the chair lift halfway up a cold skiing mountain. To avoid freezing and starving to death, they must somehow make it off the chair lift and get down the mountain. Unfortunately, there is a pack of hungry wolves waiting for them below the chair lift. Hilarious, right? Anyway, there’s this scene where one of the guys decides to try to climb across the chair lift cable to the nearest chair lift supporting pole. He does the entire climb with his arms extended (inching his way across, cutting up his hands on the cable; very tiring on his arms), and the whole time I’m yelling “Toes-to-bar! Toes-to-bar!” (because if he got his feet up on the cable, the journey would be much less tiring).
Anyway, long way of saying that I’m calling today’s WOD the “Ski Mountain Wolf Pack Escape” workout. We have the pullup and toes-to-bar capabilities to get to the chair lift supporting pole and the sprinting ability to get to our skis more quickly than the guy in the movie, who was too slow on the ground and became wolf dinner.
Awesome Steve! And in this WOD, the Wolves would be?
StuLu-Somewhere between here and there