push and pull

for time;
30 push ups
10 chin ups
20 push ups
20 chin ups
10 push ups
30 chin ups

post time to comments

The 10 most important words:
I won't wait for others to take the first step.
The 9 most important words:
If it is to be, it's up to me.
The 8 most important words:
If not me, who? If not now, when?
The 7 most important words:
Let me take a shot at it.
The 6 most important words:
I will not pass the buck.
The 5 most important words:
You can count on me.
The 4 most important words:
It IS my job!
The 3 most important words:
Just do it!
The 2 most important words:
I will.
The most important word:


Geoff Aucoin said...

Oooh, the race for sub-2 begins!

Gord said...


only had to fraction on the set of 30 chins (15,6,4,4,1)

sub 2 is possible

Mack said...

Last set of chins wrecked me

Word is "slog". Got that right

deejay said...


Rob Sifton said...

oooooh I want to do this bad. But having slept for a total of 4hours I needed to rest. I will be sitting all day planning this baby out!
Great time Gord.

unit said...



Ryan G. said...


PTS said...

3:30. first workout back from a bad cold and I could feel it in my wind. kip was practically non-existent for last 30 chins.

nice work unit.

Derek said...


Michael FitzGerald said...

4:12. Sucked bad today. No head for intensity.

Michael FitzGerald said...
This comment has been removed by the author.
Chad Action Brandt said...

That last set sneaks up on you big time! Hammered through until last set, 10-10-5-5 of what felt like super slow-mo pull-ups!
I need another shot at this WOD when I feel more fresh. I will get sub 2min!
Nice work Gordo!
My word: "stest"...Stamina Test!

Matthew said...

3:48, and yeah that last set of pull-ups was a doozy haha

rwcorson said...

As rx'd-3:52
Thanks Trevor for the push & James for the coaching.

Trevor Salmon said...

thanks too James for the coaching and Rob C for sharing the floor and bar...nice to go head to head again.
a little too long getting the kip started on reps 29/30 cost me a sub 4
2nd day in a row the elbow has held up nicely

Geoff Aucoin said...


Arms went to concrete after 20 pull-ups. Ow ow ow.

Sweeney said...


Last round of chin-ups hit me like a TRUCK!!

Hip flexors are smoked!!!

Great time(s) Gord/Unit

Steve said...


Todd Dyer said...

time: 2:44
need to work on butterfly chin ups

Todd Dyer said...

we always seem to be nipping at each others heels
nice to be in a tight race

Brent Maier said...

Time: 3:39
1) 36
2) 1:08
3) 1:54

The pushups made this a tough little workout.

Rob Sifton said...

Nice time Darren

Grant said...

2:25 @ OPT
fractioned last 30 kpu @ 15-5-5-5
good work Gord & Unit

Anonymous said...


bso said...

4:18... been eating garbage and I felt it in a bad way today.

Rory Hanlin said...

I wanted to do this one, but I felt a rest day was in order.

But then I decided to box jump onto the 53" box...

Lauren said...


felt really good about push-ups this WOD, they were broken but I managed to get 15 straight on the first 30-which was huge for me!!

Some great times out there, well done!!

Michelle said...

When I get tired I lose the timing for butterfly chin ups and switch to my old kip. Usually when I switch I'm down to singles. Today I was able to string a few together for a set. Push ups were broken at #17 in rnd 2 and #7 in rnd 3.

Garage Crossfitter said...

felt good, but last set of chins was 15,8,7