CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

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Pull Up/Muscle Up Progressions



AMRAP in 15 minutes

10 Sumo-deadlift High Pulls 75#/45#

10 Knees 2 Elbows

40 yard sprint


#12 RE: RedlineJessica 2011-12-01 23:26
8 rounds 35# and knees to pike.

Worked on green band kipping pull ups
#11 RE: RedlineCpage227 2011-12-01 22:48
9 rounds + 1 SDHP

I did knees up to halfway between my waist and elbows.
Good WOD!

Oh! and I got my first unassisted pull up today....ever! Thanks Daryl!
#10 RE: RedlineRobin 2011-12-01 20:05
8 rounds used 35# on my SDLHP and for the k2e that didn't happen but I tried to get them as high as I could. The sprints were jogs but I did jog each one no walking, being 30 weeks prego sprints are out of the question at least for me!!
#9 RE: Redlinejason 2011-12-01 19:56
12 rounds +3 KTE

Felt good other than having no voice and sounding like a thirteen year old boy with my voice cracking each time I yelled round.
#8 RE: RedlineThesweats 2011-12-01 18:51
SWOD - Roy Jerred - Tried a muscle up for first time - close but no cigar.

Roy Jerred - 5 rounds + 2 K2E
Kim - 8 rounds + 6 SDHP - Did situps instead of K2E
#7 RE: Redlinerachael-arrington 2011-12-01 12:51
6 rounds + 7kne
#6 RE: RedlineNolan M. 2011-12-01 12:24
Rest Day....Missed you guys..... :(
#5 RedlineMikeyDeSirey 2011-12-01 11:26
SWOD: Tried a muscle up for the first time and got it on the first attempt. Did a couple...

WOD: 7 rounds + 3 SDHP's (75# on high-pulls)
#4 Redlinebbrown8386 2011-12-01 09:53
SWOD: No muscle ups but was able to do four to five kip pullups w/no band. Definite progress.

WOD: only completed six rounds but was able to actually get k2e's.
#3 RedlineJCummings 2011-12-01 09:44
Only 4 rounds plus 4 high pulls.

I'm not disappointed though, I did the 75# high pulls and worked to keep good form the entire time.
On k2e, I couldn't do them all the way, but I have never been that close. I'm seeing progress.
#2 RE: Redlinejason 2011-12-01 09:09
So ready for this WOD. Last time I did this WOD I used a 20# vest, which made this an even better workout. So its time to step it up a notch. Just a little over 2 months before the "Road to the Games" begins!!!
#1 Re: RedlineSaveth00 2011-12-01 08:52
Reat day for me. My whole body aches

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