Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings

Compare to Oct.27/09

Ed nearing the end of the ABC wod on Saturday

60 thoughts on “Nate”

  1. Kev- having trouble sleeping, would like rest for this workout.. please cancel my am class I signed up for the evening class


  2. Bad Shoulder again but might just be sore from yesterday. Tried the workout as prescribed anyways. Shoulder wasn’t too bad after a good warm up.

    Good Mornings sets of 3:

    Complete as many rounds in twenty minutes as you can of:
    2 Muscle-ups
    4 Handstand Push-ups (kipping)
    8 Kettlebell swings

    Hurt my neck on the first Hand Stand Pushup. But I squeezed in 9 rounds and 1 muscle up. I definitely have more in me. Good news is, the neck is worse than my shoulder now. So I barely feel the pain in my shoulder πŸ™‚

  3. CFWU x2

    Strength: Deadlift
    5x 85-95-100-115-130

    WOD: “Nate”
    8 pullups; 8 dips
    12 pushups
    8 KBS

    =6 rounds + 8 pushups
    I actually did 6 + 12 pushups, but I realized that in the 6th round I only did 8 pushups so I subtracted 4 of them off my total. Counting remains as one of my goats…. >:(

  4. WU x 2

    Strength: Cleans x 3

    WOD: Nate AMRAP 20 minutes
    8 pull ups (no band) and 8 dips
    12 push ups
    8 kbs (35#)

    7 rounds + 7 pull ups. This was a great pull up WOD for me.

    Great job a.m. crew!

  5. WU x 2
    Strength 1’s – Push jerk
    85 x 1
    105 x 1
    115 x 1
    130 x 1 PR
    135 x 1 F
    135 x 1 F

    WOD “Nate”

    20 Min AMRAP Scale
    2 muscle up…………8 pull up & 8 Dip
    4 HSPU……………..12 Push UP
    8 KBS 70……………8 KBS 35#

    7 rnds + 5 Pull Ups

    1. You know, I still remember one of your first workouts in the gym. It was “Death by Pull Ups”. You said to me “How do you guys do so many pull ups??”. I said don’t worry you’ll surprise yourself in a few months. And here you are today rocking more pullups than most 20 year olds out there πŸ™‚

      1. Thanks, I don’t recall that specifically because I probably freaked at all of the moves I would be expected to do…lol Progress is a wonderful thing!

  6. I am looking for a 5:30 spot if one becomes available πŸ˜€ I would really like to test my recent “from feet” push ups and my freshly red band pull ups πŸ˜€

  7. Stength – Deadlift
    wu with 135 and 155
    5×190, 3×215, amrap 240 got 5 reps (not feeling strong today!)

    amrap in 20min
    2 muscleups (did 8 ring pullups and 8 paralette dips)
    4 HSPU
    8 KBS (53lb)

    total: 9 rounds +8pu +8dips

    getting really frustrated with being injured, didn’t have my whole heart in it this morning I find. Tried a muscleup to see if I could do the wod as Rx, but that was a really bad idea, really painful to my shoulder. On a good note, did the first three rounds of HSPU strict.

  8. Warm up times 2

    Front squat 5s


    WOD Nate

    8 pullups (kipping no band)
    8 paralette dips
    4 pike pushups
    8 KBS (35#)

    Total of 5 rounds plus 7 pullups (plus many attempted pullups)… Struggled with the pullups from the very first one – of course I’m still working on this exercise, but I just wasn’t feeling it today. Then, my right hand ripped in the 5th round and the struggle grew even more… On the plus side I feel like my KBS were a lot better today. Frustrated, but happy with my progress nonetheless…

    Kudos to Tanya who showed great determination and persistence on this WOD inspite of her shredded hands πŸ™‚ you ROCK girl!

    It was great to get in and workout with all of you this morning πŸ™‚ I hope you all have a fantastic day!

    1. Oh and thank you Krista for all of your encouragements this morning – you really helped me push through my mental blocks πŸ™‚

  9. WU x2

    OHS x3 45-55-65-75(PR for reps)-80(PR)
    only 5# under my 1RM, guess that’s going up next round πŸ™‚

    WOD: Nate modified
    8 pull ups
    8 ring dips (yellow band)
    4 pike pushups
    8 KBs 35#

    8 rounds + 8 pull ups
    pike push ups for were sure the hardest – but helps me with my HSPU goal!

  10. sonia – wow! silent but deadly on this w/o today! 9 plus frekkin’ rounds!
    tanya – you’re a trooper to keep going with those hands – heal up fast!

    awesome work everyone else! was really cool to come in that early in the morning and see you all you 6am guys all hard at it – definitely extra motivation for me.

  11. Hi Kevin
    I need to cancel my 415… I am in packing mode and am on a roll πŸ™‚

    Thx see you tomorrow

  12. Back Squat – 5RM
    135-155-175-195 (PR for reps by 5#)

    “NATE” (Rx’d):
    amrap in 20 min…
    2 MU
    4 HSPU (strict)
    8 KBS (70#)

    9 Rounds + 2 MU + 4 HSPU

    Nate is my new favourite WOD! πŸ˜€
    All HSPU and KBS were unbroken and only missed one MU at the end. Really happy that at the last minute I chose the 70# KB as well. I think I’ll be on a high from this WOD for awhile.

  13. CFWU x 2

    Strength – Deadlift x 5
    135 x 10 210-230-250-290-330

    WOD – “Nate”
    8 Pullups on Rings – Kipping (First time!)
    8 Dips
    12 Pushups
    8 KBS 53#

    6 Rounds and 8 Pushups

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  15. Deadlift 5RM –> 135-225-250-265

    Modified Nate:

    2 muscleups (did 8 ring pullups and 8 paralette dips)
    12 pushups
    8 KBS (53lb)

    9 rds + 2 KBS

  16. WUX2
    PUSH PRESS: 5’s –> 65 ..70 ..75(X4=PR for reps)

    WOD: Modified “NATE” — AMRAP in 20 Mins
    8 Pullups (Red band)
    8 Dips
    12 Pushups (knees)
    8 KBS (30#)

    RESULT: 6 Rounds + 5 PushUps πŸ™‚
    My arms/shoulders are already getting stiff; better go do some stretching!☺

  17. WU x 2
    Practice HSPU with red (top) and green band: did 4 + 3. I still need to practice my balance; it’s still hard to keep my back straight, but it’s getting there.

    Push jerks x 1: 65-75-85-95-100 F x 2 (but very close)

    WOD: Nate (scale)
    AMRAP in 20 mins:

    8 pullups + 8 ring dips (green dips)
    12 pushups (4 from feet then knee)
    8 KBS (30#)

    7 rounds + 8 ring dips

    Pushups were the worst for me. Hopefully I’ll be able to add HSPU (with bands of course) in a WOD soon!

  18. WU…of sorts
    light deadlifts x3
    55 65 75 85 95

    My special version of Nate
    4 strict pullups
    8 paralette dips
    12 pushups
    8 kbs #20

    7 rounds + 3 pullups

  19. WUx2 – Did my 1st 10 pullups strict without bands. New PR πŸ˜€

    Strength- Push Jerk x5
    95-105-115-125(PR for reps)-135(f only did 4).
    I could have done the 135 in 5 reps but after finishing my 125,
    Kevin announced 2 minutes before the WOD and I rushed into the 135.
    I know excuses, excuses. :p

    WOD “Nate” Scaled
    AMRAP in 20min of
    8 pullups (green band)+8 paralette dips
    12 Push ups
    8 KBS 50#

    6rounds + 8pullups+8dips+4 Pushups

    Like this WOD!
    Great work everyone!

  20. AM


    10 rounds
    5 Hang Power Cleans (95#)
    5 Back Squats (95#)


    I’ll try Nate next week when my neck and shoulder are 100%. Very pleased with this workout though. Managed to get through all 10 rounds without putting the bar down. Thanks for the help coach Marc.

  21. WU

    Strength 1RM Split jerk

    135-155-175-195-205-215 matched my push press. Feels wobally.. need to work on core stability


    AMRAP IN 20 OF
    2 muscle ups (no false grip)
    4 HSPU (Strict)
    8 KBS (70LB)

    11 rounds on the buzzer.. might have paced to much on this one.. still happy with how I did, props to Pierre A on this one.

    found this workout harder on the lower back then the shoulders. need to tighten up.

  22. Warm up x 2

    Back Squats x 5 Reps.

    WOD β€œNate” Scaled
    AMRAP in 20min of
    8 pullups (green band)+8 paralette dips
    12 Push ups
    8 KBS 35#

    7rounds + 8 pullups+ 8 dips+ 8 Pushups

    Finally moving down to a green band for a workout. May not seem like a big deal to most, but this was a big step forward for me. The push ups were brutal. Still…enjoyed this 20 minutes of bliss this morning πŸ™‚

  23. WU x 2
    Strength: push jerk 5’s

    WOD: “Nate”
    2 muscle ups (no false grip)
    4 HSPU (strict)
    8 Kettlebell swings (70 lbs.)

    12 rounds + 1 muscle up

    Lost all my time on HSPUs. Will try to increase practice on these. Good strength WOD!

  24. CFWU x2

    Strength: Deadlift x 5

    170-185-200-230-275 PR for reps

    WOD: β€œNate”
    8 pullups; 8 ring dips
    12 pushups
    8 KBS 53#

    6 rounds + 12 push ups

    My arms felt like they were going to explode after this WOD. Great job Dan & Ed.

  25. For some reason I felt like I had extra energy to burn off tonight so I went for a 10 km run… Note to self: it is creepy to run in the fog, but a good incentive to pick up the pace πŸ™‚

    Time: 57:35 the last time I ran 10 km was over two years ago and my time was 1:07:04 so this was a good improvement for me… My legs started a love hate relationship with me around 6.5 km and started to really hate my guts at 8km. Happily my lungs were feeling good and able to get enough oxygen to my brain so I could talk myself through the pain πŸ™‚ yay for running!

  26. Jeff MacRae- CrossFit PEI

    Muscle ups and HSPU’s in the same WOD, tough! If anyone struggled with these come on out on Sunday and learn some tips and techniques on how to improve them and get more rounds on Nate next time!

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