Tuesday 10152013



A1.  Back Squats – 5 x 10 

A2.  Strict Pull-ups x 5 w/2-4 Min Rest

B.  EMOM – 10 Mins 

Even – 20 Sec Max Calorie Row 

Odd – 8 x Heavy Kettlebell RDL  

C.  30 x Kettlebell Rows (15/15) (NFT) 


A1.  Back Squats – 10 x 10 @ 40%-60% + 5lb-10lb (Last week) 

A2.  Strict Pull-ups x 5 w/2-4 Min Rest 

B.  EMOM – 10 Mins 

Even – 20 Sec Max Calorie Row 

Odd – 5 x Heavy Power Cleans 

C.  30 x Kipping Pull-ups (Keep it tight and efficient) 


A1.  Back Squats – 10 x 10 @ 40%-60% + 5lb-10lb (Last week) 

A2.  Strict C2B Pull-ups x 5 w/2-4 Min Rest 

B.  EMOM – 10 Mins 

Even – 20 Sec Max Calorie row 

Odd – 5 x Heavy Power Cleans (Start at 185lb/125lb) 

C.  30 x C2B Kipping/Butterfly Pull-ups 

Stay efficient, perform in three sets with a partner (You go I go) if possible 

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16 Responses
  1. Alexi

    A1. @155 ten lbs more than last week.
    A2. With red band. Challenging.

    B. 42 cal, power cleans 3x @ 135, 2x @145.

    Didn’t get to C. Still don’t think my shoulders can take lots of kipping pullups. Maybe in 6 months or so

  2. Malachi Johnson

    A.) 205
    A2.) Mostly done. Had to sit out a couple rounds to recover from squats
    B.) 42 cals, 185 cleans
    C.) Had to leave, will make them up another time!

    That workout was rough….Well, mostly just the squats….Those were really hard but I have only fallen up the stairs 2 times today and it is 11:00 so I’ve got that going for me.

  3. Nicole Chovan

    A1. Done at 135. +10 lbs from last week. Tough stuff! My legs weren’t even sore last week, but I know they will be this week!
    A2. Done. Some over hand, some switch grip. I think most were switch grip.
    B. 38 cals/125 lbs. Couldn’t get past 8 cals per round. 125 was plenty. Took me about 30 seconds for the set of 5.
    C. Didn’t get to these today. But should probably work on them! I’ll maybe throw them in Thursday.

    GT14…Tried 1 pistol, fell on my butt. That was the end of that. Mobility and stretching instead!

  4. Jessi A

    A1. sets 1-6 @ 85#, sets 7-10 @ 65#
    A2. Done with black band
    B. forgot to look at calories…was at 54 before Kessa finished the last round; Power Cleans @ 75#
    C. Jumping Pull-ups

  5. Pat Demeules

    A. 125, banded pull-ups.
    B. 34 calories, 95 for power cleans.
    Not bad for my 2nd wod in a month. Working on getting back more often.

  6. Crysta P

    Fitness (we were apparently going too slow to get all 10 sets in…)
    A1. 55, 65, 65, 65, 75
    A2. Pull-ups – alternated between using red + green bands and green band only.
    B. 32 cal, cleans @ 65lb
    C. practiced kipping (my grip could use work) then did 15 ring rows

  7. Susan kian

    Squats 105 felt light, next week I will go heavier. Since last week I did all pull-ups this week I did all chin-ups…those got hard in the end.

    Sport: cal row 36- at first I didn’t realize how hard I should go so 1st round was slow.
    Power cleans at 125.

    30 Ctb done

  8. Staci Vinz

    A1. Done @ 105#
    A2. Done. Got all of them.
    B. 30 Cal (probably should go gone harder).
    125# (did touch and go’s. Was able to do them in about 10 secs or less each round).

  9. JennF

    A. 115# Red banded pullups and chinups…probably should have used blue band on more of them to make sure my chin got all the way to the bar– This workout made me feel strong! Partnered up with my hubby and used the same weight– might be why?!

    B. 35 cal Mike beat me by 1 cal. 105#.. need some work on my technique. Appreciate the coach feedback lately!!

    C. a few. Need to work on the kip.

    Lil Nolan did CFP kids and keeps talking about his “hard workout”.. and how he’s sooo tired and hungry. I’ve never seen him eat all of his dinner in one sitting!! Haha!

  10. Steve Vinz

    A1. 125lbs.
    A2. Red band pullups
    B. 95lb. cleans, 35 calories (still easing back into it)
    C. 30 kipping PU’s

    Long workout….but good, felt great!

  11. Cyndi Wisted

    Late Post!
    A1. 90 lbs. (was 5+ from last week, actually felt pretty easy, had a lot of rest time)
    A2. Knocking out 5 strict pull-ups bodyweight much better 🙂
    B. 31 cals/5X Power Cleans at 115, 115, 120, 120, 125
    C. Worked on Butterfly pull-ups