CFFB WoD 2.14.11

Today’s Workout

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups


Squat 3×5 (add 5 lbs to last workout)
Box Jumps 3×5 @ 80% of 1 RM Box Jump

My Results


squat: 315lbs (3×5) – super set with big box (36″) 3×5

well, well, well… pull ups, you are still teh suck – but i’m getting better at em. i did strict through the first 3 rounds, then i kipped the last two – i was doing singles and then taking a break before my next pull up and my time suffered because of it. the squats felt pretty good and i like the alternating (super set) of explosive box jumps and heavy squats.