Inspired by the Games

Deadlifts x3
65-70-75-80%

“Pullup Biathlon”

400m Run
36 Unbroken Pullups
400m Run
30 Unbroken Pullups
400m Run
24 Unbroken Pullups

*If you break a set, 200m penalty run
**18 min cap

The CF Kids lifting class
The CF Kids lifting class

68 thoughts on “Inspired by the Games”

  1. Mobility + WUx1 + Group Mobilitiy

    Deadlift x 3
    140-150-160-175

    WOD: “Pullup Biathlon”
    – 400m run
    – 36 unbroken pullups (blue band)
    – 400m run
    – 30 unbroken pullups
    – 400m run
    – 24 unbroken pullups
    * If set is broken => 200m run
    ** 18min cap

    Score: 2 rounds (15-15-6, 8-6-8-8)

  2. Mobility + WUx1 + Group Mobilitiy

    Deadlift x 3
    250-270-285-300

    WOD: “Pullup Biathlon” as Rx’d

    Had 13 of the 24 pullups done for last round. Did half the 200m at time cap. Finished the last 11 anyways.
    (21-15), (16-9-5),( 13)

    To do this under time cap you would need to make sure you only break sets into 2 max. Or go unbroken.

    Great work 6 am folks!

  3. Mobility + WUx1 + Group Mobilitiy

    Deadlift x 3
    120-130-140-150#

    WOD: “Pullup Biathlon”
    – 400m run
    – 36 unbroken pullups (ring rows)
    – 400m run
    – 30 unbroken pullups (ring rows)
    – 400m run
    – 24 unbroken pullups (ring rows)
    * If set is broken => 200m run
    ** 18min cap
    Time: 14:59 (1 200m run in first round)

  4. Lab
    Crossover symmetry
    Lacrossball: traps, tspine, glutes

    Skipping- could only get 2 DU’s in a row. Stuck there

    Back squat
    95#x3-105×3-120×3-130×3-140×3-150x1PR-155x1PR

    My previous 3RM was 135# and I don’t think I had a 1RM. Now I do and it’s 3# more than I weight 😀

    Deadlifts x3
    65-70-75-80%
    125-135-145-155#

    “Pullup Biathlon”

    400m Run
    36 Unbroken Pullups. Green and red
    400m Run
    30 Unbroken Pullups
    400m Run
    24 Unbroken Pullups

    14:20

    Broke each set of pull ups in half

    Great morning at the box.

  5. Mobility
    WU x 1
    Group mobility

    Deadlift x 3
    65-70-75-80%

    135-145-155-170

    WOD:
    Pull-ups with green and red band
    2 rds + 19 pull-ups at time cap

  6. Deadlift x 3
    145-160-170-180

    WOD: “Pullup Biathlon” modified with row
    – 500m row
    – 36 pullups (3 sets of 12)
    – 500m row
    – 30 pullups (3 sets of 10)
    – 500m row
    – 24 unbroken pullups

    * If set is broken => 250m row
    ** 18min cap

    score = 2 rounds + 266m row.

    I hope to try this again when I can run. Great job nooners! Some impressive finishes!

  7. MOB + WU (Pull up PR downgraded from Black and Green Band to Black and Red Bands)
    Deadlifts x3
    65-70-75-80%
    WU-40% 85-95-100-105

    “Pullup Biathlon”

    400m Run
    36 Unbroken Pullups (Ring Rows)
    400m Run
    30 Unbroken Pullups
    400m Run
    24 Unbroken Pullups

    *If you break a set, 200m penalty run
    **18 min cap

    14:50 No penalties

  8. Deadlifts x3 (taken from 375)
    155-240-260-280-300

    Pullup Biathlon
    Round 1 – 25+11
    Round 2 – 19+11
    Round 3 – 12+12 (maybe have been 13+12)

    Time: 15:17 Rx

    Arms will be staying at my side for a few days.

  9. Deadlifts x3
    65-70-75-80%
    85-95-100-110#

    “Pullup Biathlon”

    400m Run
    36 ring rows (11/25 feet slipped on the first round from being wet)
    400m Run
    30 ring rows (18/12)
    400m Run
    24 ring rows (15/9)

    15:49

  10. Deadlifts x3 (with Kevin off his 375)
    155-240-260-280-300

    Pullup Biathlon
    Round 1 – 20+9+7 (can improve here next time…lost my grip on the 2nd set)
    Round 2 – 16+14
    Round 3 – 12+12

    Time: 16:33 Rx

    Oooooh, the game-planning and anxiety (and swearing)… and that was just Gillyon!
    A really interesting workout with a really great Nooner group!

  11. WUx1
    Deadlifts x3 (taken from 315)
    205-220-235-255

    Pullup Biathlon
    Round 1 – 16+10+10
    Round 2 – 10+10+10
    Round 3 – 15+100 m run at the time cap.

    Time: 18min

  12. Dead lift x 3 (#70, 120, 130, 140, 150)
    WOD: Pull-up Biathlon
    I totally messed up this morning so here’s what I think I did…..oopsies:
    400m run
    36 pull-ups green+blue
    400m run
    15 pull-ups
    200m run
    12 pull-ups
    200m run
    12 pull-ups
    Thought I was done but actually I wasn’t so I did another 400m run and then 15 pull-ups, thanks Mario for listening to me try to figure it out mid WOD when I realized my time was too fast 🙂 Time: 16:22
    Fun class!

  13. Warmup
    Discussion of strategy. Changed it like 12 times

    Deadlifts (3)
    145-155-165-175-185 These felt great! Felt strong! Yahoo!

    WOD rx’d
    Round 1 – 22 and 14
    Round 2 – 16, 11 (huge swear break) 3
    Round 3 – 12 and 12

    I’m worried that my counting might have been off. I think the swearing messed me up. I’m really a nice person. I just get a bit intense. Hehe

    Great nooner! Thanks for the push, Josh. I can’t get over your pull-ups! Awesome!

    1. Yes I could see you were NOT happy during round 2. I think I even turned around on the rower lol. Great job at finishing this! You are the pullup queen!

  14. mobility
    wu x 1
    group wu
    strength – Deadlift x 3
    65, 85, 95, 105 (back soar low weight)

    WOD : Pullup Biathlon (18 min cap)
    scale run to 200m / penalty 100m)
    scale pull ups (black band)
    Round 1 – 19+17
    Round 2 – 10+10+10
    Round 3 – 12+12

    Time: 16:50 min

  15. Mob/WU x1
    group WU

    Deadlift x3
    (6x 85)
    140-150-160-170lbs

    WOD: PullUp Biathlon 18 min cap

    400m run
    36 unbroken pullups (20pullup/200m run/16 pullups)
    400m run
    30 unbroken pullups (15pu/200m rum/15pu)
    400m run
    24 pullups (21)

    *almost!

    1. Quite a few people were wondering how you’d do on this one today… I think you better tackle it at an upcoming open gym just to satisfy all our curiosity 🙂

  16. mob wux1
    group wu
    deadlift
    135×6 185×3 185×3 185×3 185×3
    WOD pull up Biathlon
    400 m run ( 500 m row )
    36 unbroken pull up
    14-14-8
    500 m row
    30 unbroken pull up
    10-10-10
    last round only row 400 m

  17. Mob + WUx1 + Group WU

    Deadlift x3 (65-70-75-80%)
    185×6(wu) 275-305-325-345#

    WOD Rx = 14:49 (pullups = 21+15, 18+12, 12+12)

    Wasn’t too worried about round 1. Figured if I could hit 18 at start of round 2, I’d be able to hold sets of 12 until the end. Which worked perfectly. “Stick to the plan!”

    Great work 6pm crew, as well as the various classes I coached too! Way to “hang” in there! 😛

  18. Mob + WUx1 + Group WU

    Deadlift x3 (65-70-75-80%)
    135×6(wu) 210-225-245-255#

    WOD Rx = 15:34 (pullups = 32+4, 20+10, 20+4)

  19. Mob + WUx1 + Group WU

    Deadlift x3 (65-70-75-80%)

    135 x 6 (wu) 225-245-265-280

    WOD with ring rows

    1st – 18-12-6
    2nd – 10-10-10
    Finished 400 m run at the cap

    1. Nice work Marcel! I’ve subbed pullups for ring rows when I had a bum shoulder…they are not easier!

  20. Deadlifts:
    3x 150-165-175-185

    WOD: Had 5 pullups left in the 2nd round. I didn’t score high but was really happy that I was able to hang on as long as I did each time I got on the bar – July & August have restored some of my pullup strength and I’m happy for it!

    My runs were S-L-O-W (even slower than usual, lol) – my hamstrings are still tight and sore from Saturday!

    Round 1: 13+13+10
    Round 2: 10+10+5 (25 of 30)

  21. Deadlifts x3
    65-70-75-80%

    70-75-85-90#

    “Pullup Biathlon”

    400m Run
    36 Unbroken Pullups (20/200m/16)
    400m Run
    30 Unbroken Pullups (15/200m run/11/200m run/4)
    400m Run
    24 Unbroken Pullups (15/200m/9)
    (all pull ups w black band)

    Time: 17:59, just made it

    should have planned this better and broken up the 1st round in 3, and tried for round 2&3 to be 2 sets I think – but I’m glad I finished.

  22. WU x 1

    Deadlift x 3
    260-280-315-365

    WOD: Pull-up Biathlon (used the purple band)
    Time: CAP + had 8/24 pull-ups complete

    Really need to work on my pull-ups

  23. Patrick Arseneau

    Oops, forgot to post my results yesterday

    Deadlift 3x
    195-210-225-245

    WOD with small band: 14:57

  24. – Mob
    – WUx1

    Deadlift x3
    110×6-185-195-205-220

    WOD:
    400m run
    – 36 pull ups
    – 400m run
    – 30 pull ups
    – 400m run
    – 24 pull ups

    200m run if pull ups broken

    1 round + 10 pull ups. I did not scale appropriately and very quickly got to 3-4 reps of pull ups :/ Switched to green band eventually (instead of kipping) but already lost a lot of time.

  25. Deadlifts (x3)
    105-125-155-175

    Pullup Biathlon w/ green band
    Round 1 – 12+10+14
    Round 2 – 10+8+12
    Round 3 – 4 (ran out of time)

  26. Heather Colleen

    Deadlifts x3
    65-70-75-80%
    145-165-165-175

    “Pullup Biathlon”

    **Blue/Purple Bands

    400m Run
    36 Unbroken Pullups (20+16)
    400m Run
    30 Unbroken Pullups(15+15)
    400m Run
    24 Unbroken Pullups(12+12)

    17:33

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