Ten rounds for time of:

3 Weighted Pull ups, 45 lbs

5 Strict Pull ups

7 Kipping Pull ups

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

 Post time and number of sets to completion.

Rob Miller 14:05 wmv mov


Our fearless leader diso, making use of his pull up and squatting strengths.

The first time I rock climbed was on some random, craggy, black mountain face high in Oahu, Hawaii.  It was myself and 2 buddies, both of whom were 6 foot plus, active duty guys and very experienced.  The wind blowing, they tied me into my harness and the extent of their instruction was, “All right.  Get up there.” 

There was a point in the middle of it where, in order to reach the next height I had to jump and grab with my right hand, but in order to do that I had to jump with my right leg and risk momentarily having no contact with the rock.  If I was 6 foot plus like them, I would’ve been able to do it without jumping, but there was no way.

  I was shaking, hyperventilating, losing grip with the one hand and one leg I had on the rock, exhausted from multiple attempts and misses, wanted desparately to come off, and was overcome with the Fear of God.  Their next high quality instruction was something I’ve never forgotten:  “Zeb, you’ve just gotta have Faith and Go For It!”  They were shouting because the wind was loud, I was losing consciousness on the freaking rock, and it was truly the only way I was going to make that climb. 

So with my one shaking leg I jumped with all I had, in my mind risking everything (you’re roped in a harness but on your first time you might as well be free soloing), reached with all my might, and miraculously grabbed onto the hold with one hand.  From there, I pulled and inched my way up to the next ledge, and eventually made the entire climb.

  In that moment many things changed, but one of the realizations I had was I was thankful for every, single, freaking pull up I had ever done in my entire life leading up to that point.

Stories like this abound in CrossFit, where people reach certain points outside the gym that tests their limits and suddenly they’re thinking about WODs they’ve done in the past  to help calm them down.  Today could be one of them, because there are a f#ck ton of pull ups on today’s WOD.  Do you have a story of your own?


Monday, June 28th, is our next Rest Day.  And for the 5:30 and 6:30 pm classes we will at long last have ‘Moving Day’, where our athletes can come in and move heavy shit, long distances, and quickly (or leisurely depending on your mood.)       

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