Kate L. from Crossfit Grandview knocking out the deadlifts during Monday’s WOD


Do one, two, or all three of the following workouts for time.
If you do more than one, begin with the heavier workout.  For two workouts, rest 5 minutes between each.  For all three, rest 10 minutes between each.

12-9-6 reps of each
Thruster (185lbs/135lbs)
Weighted Pull ups (+40/+20)

15-10-5 reps of each
Thruster (135lbs/85lbs)
Weighted Pull ups (+20/+10)

21-15-9 reps of each
Thruster (95/65)
Pull ups

10 thoughts on “Hell Week – Day 4

  1. Tanner says:

    Good push at 6 am this morning. This week is definitely wearing on some of yall. Be sure to eat plenty of protein and good fats and get ready for tomorrow!

  2. Sara Clark says:

    Someone post the first girl (heck any girl) who does all three of these. I need to talk to them and find out their secrets. Only did two and I’m wrecked.

  3. Sensei says:

    Jeepers. H. Crackers. EXCELLENT STUFF!!

    Saw some “newbies” rocking the socks off of “cindy” yesterday, Full ROM!!

    Saw some “CFW vets” rocking the socks off of “cindy” yesterday, NOT full ROM!! – Yea, I’m calling you out. Because you know who you are and you know that there is no more value in higher “score” vs. more complete range of motion.

    Set the example.

    (feel free to call me out when cheating myself).

  4. t. says:

    I just use the repeat offenders (those who do every rep of every workout with short ROM) as a teaching aid for the our new guys and gals… for what not to do.

  5. Jason says:

    After doing all three at 175, 135 & 95; I want my mommy. Uggh.
    This week has been a fantastic challenge. Love it!!

  6. t. says:

    I have to give Tanner a boost… he did the heavy version of this workout when he first came to CFW three years ago in 15 minutes and some change. Today he did it in 5:45.

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