Tag Archives: pull ups



Strength: Back Squat 5×5@80%

155# – heavy but doable

WOD: Helen

Three rounds for time:

  • Run 400 meters
  • 21 KBS 1.5/1 pood
  • 12 Pull-ups

Scaling: 10kg, purple band

Score: 14:44




Strength: 15 minutes to work to a heavy 2 rep push-press.

Score: 80# with great form


  • 5 minutes of lunges
  • 4 minutes of push-ups
  • 3 minutes of plank up-downs
  • 2 minutes of pull-ups
  • 1 minute of burpees

Scaling: Purple band on pull ups

Score: 205




5 rounds

  • 400m run
  • 21 KBS 1.5/1 pood
  • 12 pull-ups

Scaling: 10kg, purple band

Score: 26:34

I was the first one finished in my class!! I was super excited about that. I told Coach Jon that I felt like I’d probably scaled too much if I came in first but he told me to just go with it, and you know what? I think I will. =) My right shoulder/rotator cuff is really tender & sore so I didn’t want to use the 1 pood KB.



WOD: “Jackie”

For time:

  • 1000m row
  • 50 thrusters 45 lbs (male & female use same weight)
  • 30 pull-ups

Scaling: purple band

Score: 13:23

This is over a 3 minute PR from my last Jackie attempt!! I’m so excited! I don’ t have it noted but I’m sure I used at least a green band last time, too & this time I used the purple band. Next time we do this one I hope it’s RX!

My First Pull Up


Seven months ago when I walked into CrossFit Burleson, I had a goal. It was an ambitious goal, one I knew would take time to achieve:  I wanted to be able to do an unassisted pull up.

I’d tried a month of CrossFit at another box a year prior, and I was in awe of the idea of me, ME, being able to someday do a pull up. As a kid in school we’d have the President’s Fitness Tests, which included chin ups and hanging from the bar, and I always sucked at those. I’ve never had upper body strength, so the thought of me ever being able to do a pull up was, well…never a thought. But when I started at CrossFit Burleson I knew what my first long-term goal was.

I’d moved down to a purple band recently & before the WOD started tonight I noticed there were two very skinny orange bands together on the bar, so I tried it & was able to get up with them. I mentioned it to my coach & she told me that those tiny bands don’t help at all, it’s just mental. So I decided to give it a try with no band before we did our row, and lo and behold…I did it!! I’m so proud that I have set a goal, worked hard and achieved it. I don’t think I’ve ever really done that in my life. I love CrossFit so much!!

WOD: November 6, 2012 – DANIEL


WOD: “Daniel”
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

  • 50 pullups
  • 400m run
  • 21 thrusters (95/65)
  • 800m run
  • 21 thrusters
  • 400m run
  • 50 pullups

Scale: Green band, 55 lb thrusters

Score: 30:28

It’s Election Day, so we are honoring Daniel, who fought for our country in Iraq. When I read this WOD description when it was posted last night, my first thought was, “No way am I doing that!” but I reconsidered, packed my bag & decided to do it.

I left work at my usual time for a 5:30 WOD, about 4:50, but from the moment I got on the road I knew I was in trouble. Traffic was bad everywhere I went, both on the freeway & on the side streets. On top of that, I got stuck waiting for a train at the tracks right before you get to the box. I was already a few minutes late at that point, so I was frantically trying to change in the car, and let me tell you, putting on a sports bra while sitting in your car with your shirt still on is not an easy task. I couldn’t help but think that ‘something’ was telling me not to do this WOD, but I refused to give up. I made it to the box, changed, and my coaches assured me that I was fine on time & not to stress. Whew, I’ve never been late to a workout before &  I hate feeling rushed. Finally, I was ready for Daniel.

I started with a green band but had an orange band to add to it if I needed to, but I never did!! I did the full (scaled) workout and not only didn’t add the orange to my green band, I also managed to NOT tear my hands!! The runs were tough, the first 400 m started off & I felt good, but it didn’t take long for me to get a painful side stitch that slowed me waaaaay down. My time was slow, but I finished the whole workout so I’m happy.