Wednesday, December 5 2018

Posted by Mandee on December 4, 2018   |   19 Comments



10min EMOM Pull-Up Training

Pick a number, try for 10 Pull-Ups EMOM x 10 minutes = 100 Pull-Ups or set an achievable number to stick with.  Use any style of Pull-Up you need to work OR one set max unbroken Pull-Ups or Chest to Bar Pull-Ups in the 10 minute window.

For Time:
10 Power Clean   135/95   RX+165/115   MRX95/65

11 Burpee Box Jump Overs
12 Chest to Bar Pull-Ups
13 Hang Power Clean & Shoulder to Overhead
14 Box Jump Overs   24/20″   MRX 20/18″

15 Pull-Ups

16 Calorie Row or Assault Bike
17 Box Jumps
18 Kettlebell Sumo Deadlift High Pull   24/16kgs   RX+ 32/24   MRX 20/12

19 Kettlebell Swings
20 WallBall Sit-Ups   RX+GHD WB 20/14lbs   MRX 14/10

21 Hang Power Cleans

19 responses to “Wednesday, December 5 2018”

  1. Justin Smith says:

    This man is the real deal. Strong, principled, and determined, but also kind, intelligent, and thoughtful.

    Stay on it stay on it big man.

  2. Ashley Moseley says:

    Yassss!!! Looking strong Norman!!! Way to get at it!!!

  3. Nathaniel says:

    Norman brings the storm when he enters the gym. He’s ready to roll with any WOD any day. Norman is always trying to improve by asking questions and implementing what he learns. There’s always a kind word of encouragement for those around him now matter how hard he’s going or tired he is. Way to be dude!

  4. James says:

    Beast Mode.

  5. Mandee says:

    Cool picture of one cool dude ? Norman is an easy going CrossFitter with relentless determination who shows up and puts in the work. Keep at it, Norman!

  6. Tricia Caruth says:

    I wanted to sit out that WOD last week and he said nope we are going and worked right beside me and pushed me I even hit a PR. You are an inspiration in and out of the gym!! Keep going!!! Good work!!

  7. BP says:

    A. 2 Strict Pull Ups / 1:00
    B. 12:20 RX Bike

  8. @CJVK says:

    A. 33
    B. 14:40 rx (row)

  9. Justin says:

    10 pullups every minute
    11:38 rx row

  10. Duke says:

    14:05 = scaled

  11. Bradley says:

    Norman is a stud! Keep working hard.

    A. 10 unbroken C2B EMOM x 10

    B. 13:20 Rx+

  12. Nathaniel says:

    A. 56 unbroken pull ups

    B. 12:20 rx +

  13. Mandee says:

    A. 42 unbroken pull-ups
    B. 13:39 RX+ row

  14. Kim G says:

    A. Training c2b technique
    B. 17:17 scaled to 75# and 6 c2b

  15. Mel D says:

    32 unbroken
    13:41 rx

  16. Michael Little says:


    12:45 or :54…

  17. Steve Price says:

    Fitting shirt for “Hulk Smash” Norman !!!
    I’ll take this fella in my corner!! Keep killing it Norman!!!

  18. Chef Tyler says:

    A. Bounced around between different pull-up variations

    B. 13:12 Rx

  19. Wes B. says:

    A. 4 to 5 strict pull-ups
    B. 17:27 Rx+