WOD
 | Tue, Jan 5 2021 |  |
| CrossFit 20210105 | Deadlift 5-Rep Max | Max Single Arm Power Row - Left Arm | Max Single Arm Power Row - Right Arm | Max Single Arm DB Press - Left Arm | Max Single Arm DB Press - Right Arm | Max Single Arm High Pull - Left Arm | Max Single Arm High Pull - Right Arm | Max Strict Pullups | Pullup Program 20201222 |
CrossFit 20210105
(Time, Rx2)
Warmup
If you don't have a recent 5-rep Max for Deadlift then...
Work to 5-Rep Max Deadlift
- otherwise...
Perform each of the following
- max reps of Single Arm Power Row @ 40% of Bodyweight / per side
- max reps of Single Arm DB Press @ 33% of Bodyweight / per side
- max reps of Single Arm DB High Pull @ 33% of Bodyweight / per side
(note: if you can do at least 1 strict pullup then perform max Strict Pullups instead of Single Arm Power Row)
record all results above in separate tabs
WOD:
- 50 Pullups
- 100 Pushups
- 150 Air Squats
Rx2 Scaled Pullups and/or Pushups
| 0% |  | |  | 0% |
| Lisa | 18:49 Rx2 | | | Emma | 17:22 | Broke in 2 | | Fatima | 22:30 | @230 reps |
|
Deadlift 5-Rep Max
(Weight,  5 Rep Max)
Work to max weight Deadlift for 5 unbroken reps
| 0% | | | | 0% |
Planned: Fri,Jul25,2025 Sat,Nov23,2024 Mon,Aug12,2024 Sat,Dec2,2023 Sat,Oct7,2023 Sat,Nov26,2022 Wed,Jun16,2021 Mon,Feb1,2021 Mon,Jan11,2021 Fri,Jan8,2021 Tue,Jan5,2021 Mon,Jan4,2021| 1st | 205 Rx | Coach E Sun, Dec 10, 2023 | | 2nd | 190 Rx | Coach B Fri, Jul 25, 2025 | | 3rd | 155 Rx | Tracy L Tue, Nov 8, 2022 | | 1st | 405 Rx | Coach C Fri, Jul 25, 2025 | | 2nd | 315 Rx | Brice Fri, Jul 25, 2025
Joe K Sat, Jan 20, 2024 | | 3rd | 305 Rx | Josh Tue, Nov 8, 2022 |
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Max Single Arm Power Row - Left Arm
(Reps, Strength-Upper Body)
Perform maximum number of Single Arm Power Row at 40% of Bodyweight on the Left arm
| 0% | | | | 0% |
| Savannah | 9 Rx | 60# | | Coach B | 5 Rx | 1st 60# | | Perry | 11 | 2nd 70# | | Lisa | 5 | 25# | | Emma | 3 | 50# | | Fatima | 2 | 40# |
|
Max Single Arm Power Row - Right Arm
(Reps, Strength-Upper Body)
Perform maximum number of Single Arm Power Row at 40% of Bodyweight on the Right arm
| 0% | | | | 0% |
| Savannah | 9 Rx | 60# | | Coach B | 3 Rx | 1st 60# | | Perry | 10 | 2nd 70# | | Lisa | 4 | 25# | | Emma | 3 | 50# | | Fatima | 3 | 40# |
|
Max Single Arm DB Press - Left Arm
(Reps, Strength-Upper Body)
Perform maximum number of Single Arm Dumbbell Presses at 33% of Bodyweight on the Left arm
| 0% | | | | 0% |
Planned: Sun,Jan31,2021 Wed,Jan27,2021 Tue,Jan26,2021 Sun,Jan10,2021 Tue,Jan5,2021| 1st | 4 | Coach B Tue, Jan 5, 2021 | | 1st | 12 | Perry Tue, Jan 5, 2021 |
| 1st | 4 | Coach B Tue, Jan 5, 2021 | | 1st | 12 | Perry Tue, Jan 5, 2021 | | 2nd | 8 | Coach J Tue, Nov 23, 2021 |
| Omar | 5 Rx | 60 | | Perry | 12 | 1st 35# | | Lisa | 6 | 20# | | Emma | 4 | 35# | | Coach B | 4 | 1st 30# | | Savannah | 3 | 30# | | Fatima | 2 | 30# |
|
Max Single Arm DB Press - Right Arm
(Reps, Strength-Upper Body)
Perform maximum number of Single Arm Dumbbell Presses at 33% of Bodyweight on the Right arm
| 0% | | | | 0% |
Planned: Sun,Jan31,2021 Wed,Jan27,2021 Tue,Jan26,2021 Sun,Jan10,2021 Tue,Jan5,2021| 1st | 5 | Coach B Tue, Jan 5, 2021 | | 1st | 10 | Perry Tue, Jan 5, 2021 |
| 1st | 5 | Coach B Tue, Jan 5, 2021 | | 1st | 10 | Perry Tue, Jan 5, 2021 | | 2nd | 5 | Coach J Tue, Nov 23, 2021 |
| Omar | 6 Rx | 60# | | Perry | 10 | 1st 35# | | Coach B | 5 | 1st 30# | | Emma | 4 | 35# | | Fatima | 2 | 30# | | Savannah | 2 | 30# | | Lisa | 1 | 20# |
|
Max Single Arm High Pull - Left Arm
(Reps, Strength-Upper Body)
Perform maximum number of Single Arm High Pulls at 33% of Bodyweight on the Left arm
| 0% | | | | 0% |
| 1st | 3 | Coach B Tue, Jan 5, 2021 | | 1st | 12 | Perry Tue, Jan 5, 2021 |
| 1st | 3 | Coach B Tue, Jan 5, 2021 | | 1st | .5 Rx | Coach J Tue, Nov 23, 2021 | | 2nd | 12 | Perry Tue, Jan 5, 2021 |
| Omar | 5 Rx | 60# | | Perry | 12 | 2nd 35# | | Lisa | 7 | 20# | | Savannah | 7 | 30# | | Fatima | 4 | 30# | | Emma | 3 | 35# | | Coach B | 3 | 1st 40# |
|
Max Single Arm High Pull - Right Arm
(Reps, Strength-Upper Body)
Perform maximum number of Single Arm High Pulls at 33% of Bodyweight on the Right arm
| 0% | | | | 0% |
| 1st | 3 | Coach B Tue, Jan 5, 2021 | | 1st | 10 | Perry Tue, Jan 5, 2021 |
| 1st | 3 | Coach B Tue, Jan 5, 2021 | | 1st | .5 Rx | Coach J Tue, Nov 23, 2021 | | 2nd | 10 | Perry Tue, Jan 5, 2021 |
| Omar | 5 Rx | 60# | | Perry | 10 | 2nd 35# | | Savannah | 6 | 30# | | Fatima | 4 | 30# | | Emma | 3 | 35# | | Coach B | 3 | 1st 40# | | Lisa | 1 | 20# |
|
Max Strict Pullups
(Reps, Rx2, Rx3, Pullups and MUs)
Maximum number of strict pullups performed without coming off bar
No kipping!
Rx2: Underhand (supinated) Chin-up
Rx3: Max sticking point hold (in seconds)
| 0% | | | | 0% |
Planned: Sun,Jan4,2026 Sun,Jun29,2025 Sun,Sep22,2024 Tue,Jan11,2022 Tue,Nov16,2021 Tue,Oct19,2021 Sat,May22,2021 Sun,Jan31,2021 Tue,Jan5,2021| 1st | 7 Rx | Coach E Wed, Mar 20, 2024 | | 2nd | 3.8 Rx | Coach B Sun, Jun 29, 2025 | | 3rd | 1.5 Rx | Nicole Sun, Jan 4, 2026 | | 1st | 18 Rx | Coach J Tue, Jan 11, 2022 | | 2nd | 8 Rx | Joe K Sun, Sep 22, 2024 | | 3rd | 2.5 Rx | Aaron D Sun, Sep 22, 2024 |
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Pullup Program 20201222
(Check In)
Warmup
2 Rounds
- 10 Scapular Pullups (3 sec ascent/descent)
- 10 Reverse Snow Angels (3 sec each direction)
- 30 Sec Static Hang (or as long as possible)
- max reps of Single Arm Power Row @ 40% of Bodyweight / per side
- max reps of Single Arm DB Press @ 33% of Bodyweight / per side
- max reps of Single Arm DB High Pull @ 33% of Bodyweight / per side
Strength
- 3 x 5 Overhand Negatives (3 sec descent)
- 3 x 5 Underhand Negatives (3 sec descent)
Finisher - 3 Rounds
- 10 Banded Lat Pull Downs
- 20 Band Pull-Aparts
| 0% | | | | 0% |
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