WoD - Jun. 19, 2017

Mental Toughness Monday 

125 burpee pull-ups for time

every 2 minute perform 7 KB goblet squats 2/1.5 pood

Athletes will also start with goblet squats.

18 minute Cap


The athlete CANNOT jump after the burpee to the bar, they can do a kipping pull-up or regular. So it will be a burpee into a pull-up. If the athlete can’t perform a pull-up they can do either a burpee  and jump to a touch 10/8 inch above their reach with fully stretched out arms to measure or they can do a jumping pull-up off a plate or from the ground. As long as the chin crosses over the bar.


Please record and post all improvements for these scores

A.) Retest your 1 RM weighted chin-up 

  • other options are lightest band that you can use for one or the slowest negative that can be performed.

7 minutes

B.) Max Kipping Pull-ups in a row 

( one attempt, can be performed with a band)

5 minutes




Same workout but Chest to Bar and 10 Squats with 2/1.5 pood

Register for this Class

New to CrossFit? Learn more & join us for a Free Calgary CrossFit Class today.

Leave a comment with how you did on this workout.

Important News & Events

  • World-Class Gymnast Core Strength For The Everyday Person

    Isn’t it odd after a workout with a massive amount of push-ups your back feels…

    Read the full story
  • October Holiday Hours

    Monday, October 9th, 2017 GYM CLOSED   HAPPY THANKSGIVING!!  

    Read the full story
  • September Hours

    Monday, September 4th GYM CLOSED Classes Cancelled: Thursday, September 7th Olympic Lifting Classes – 5:30pm…

    Read the full story
View All News & Events
  • CrossFit Success Story
    Tracy Carnell – Program Design Client

    Increase the speed of results with personalization

    Read the full story
  • CrossFit Success Story
    Kat Laforet – Program Design Client

    How individualized program design helped Kat move from CrossFit newbie to a competitor

    Read the full story