Clean & Jerk - Fran

Monday, January 6, 2025

Westbound CrossFit (Coach Bryn)

1630 (14 of us)

Benchmark Week!!

Benchmark week is going to be a repeatable week of workouts that we can use to track our athletic improvement and increase in fitness. We will retest these workouts periodically throughout the year, and they will serve as our measuring stick for your improvement as an individual, and our improvement as a gym!

Please be sure to record your scores on the papers provided at the front of the gym and specify which version you completed. Add any relevant notes as well!

WARM UP

2x

200m run

8-10 light DB thrusters

MOVEMENT/MOBILITY - PVC, pull up bar

:30 wide lunge stretch w/ rotation / side

:30 stagger stance hamstring stretch / side

*grab PVC

6 PVC good mornings

6 deadlift to thigh

6 clean pull jump shrug

6 front squats

6 dip holds

6 push press w/ pause in dip and overhead

6 dip, jump, punch w/ nothing in hands

6 push jerks

6 dip, jump, punch to split

6 split jerks

4 squat C&J's

:15 dead hang, active shoulders + :15, passive

6 short kip swings, active shoulders w/ band if need

6 long kip swings relaxed

PRIMER - barbell @ first warm up weight

5x

1 squat jump as high as possible + 1 clean and jerk as snappy as possible

STRENGTH

Building to a 1 Rep Max Clean and Jerk

EMOM x 3

2 Clean and Jerks @ 50-60% - 75/85/85

E :90 x 3

1 Clean and Jerk @ 70-85% - 95/105/105

E 2:00 x 3-5

1 Clean and Jerk @ 85%+ - 135/145/155/165

Clean and Jerk

1 x 1

165 was an exciting and unrealized at the time PR over my previous best of 160# on 2/25/2020.  I did walk it a bit and the jerk was certainly not textbook.

METCON

Fran

21-15-9

Thrusters, 95# / 65#

Pull-ups

Fran, Scaled Thrusters

21-15-9

Thrusters, 75# / 55#

Pull-ups

Fran, Scaled Pull Ups

21-15-9

Thrusters, 95# / 65#

Banded Kipping Pull-ups (Purple Band)

Fran, Scaled

21-15-9

Thrusters, 75# / 55#

Banded Kipping Pull-ups (Purple Band)

I last did Fran on 12/27/2021 with 45# thrusters and ring rows finishing in 5:31.  5:25 represents a small improvement that I was pretty excited about.  I would like to bump up the weight to 55# on my next attempt.

Kelly

Friday, March 17, 2023

Garage Gym

1200

Warm Up

quick movement set up and a couple of reps

Kelly

For Time:

5 Rounds of:

400m run

30 Box Jumps (24")

30 Wall Ball Shots (20# to 10')

35 minute CAP

I scaled this to 20" box jumps and used a 14# wall ball.  I still did not manage to finish under the cap.

Round 1 - 7:30ish

Round 2 - 8:30ish

Round 3 - 9:00ish

Round 4 - 9:00ish (34:30)

Round 5 - took off on Hail Mary run, returning at 37:57, did not complete box jumps or wall ball shots

This is a far cry from my last attempt at Kelly on July 8, 2015 when I finished the workout in 33:52.  All of it felt hard from the sluggish runs, to the box jumps that started testing my left calf to the wall ball shots that ended up at sets of 10/5/5/5/5 (80% of which were good reps and even the no reps had the height, but did not hit the target above the line).  It felt great to hit a benchmark workout with some old school CrossFit.

Barbara Ann (scaled)

Wednesday, July 6, 2022

CFG - OPEN GYM

1530

Warm Up

crossover symmetry

foam roll

reverse hyperextensions

movement prep

Barbara Ann

Intermediate Option:

4 rounds, each for time, of:

10 handstand push-ups

20 deadlifts (95/135 lb)

30 sit-ups

40 double-unders

I further scaled to 20 push-ups and 115# deadlifts each round.

R1 - 4:15

R2 - 4:50

R3 - 4:50 (unboken DU)

R4 - 6:20 (DU sucked)

Overall, I really liked this workout.  It was a good way to capture volume and intensity.

Push-ups went from 15/5 to 8/4/4/4

Deadlifts went from 12/8 to 8/6/6

Sit-ups went from 12/8/5/5 to 8/5/5/4/4/4

DU were 38/2, then 32/8, then 40, then 6/2/2/5...

Strict Press - Helen

Monday, February 28, 2022

CFG - Lacey 

1200 - 10 of us

Warm Up

burpees

banded pass through

banded strict press

banded pull apart

inch worm + reverse snow angel

barbell warm up

Weightlifting

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press (1 rep)

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Weightlifting

110

120

130

135

140 failed

Every 3 minute, for 6 minutes (2 sets):

Push Press (Max Reps @ 80-85% of today’s 1-RM)

8x95

8x95

Metcon

Helen (Time)

3 Rounds for time of: 

400m Run 

21 Kettlebell Swings, 53# / 35# 

12 Pull-ups

13:15 PR!!! 

Run 1 - 2:18; round 4:17

Run 2 - 2:20ish; round 8:40ish

Run 3 - 2:40ish; round 13:15

Good run pace, kbs were unbroken, pull-ups were quick singles and very taxing.

This is the 9th time I have performed Helen

6/1/2015 - 14:03 (35#)

7/27/2015 - 11:32 (35#)

7/15/2016 - 13:17 (35#)

1/14/2019 - 14:37 (35#/JPU)

6/24/2019 - 13:12 (26#)

3/16/2020 - 14:15 (26#)

10/6/2020 - 14:16 (35#)

10/4/2021 - 14:59 (35#)

2/28/2022 - 13:15 (35#)

Snatch Technique - Metcon

Wednesday, October 13, 2021

CFG - Lucas

1130 - 7 of us

Crossover Symmetry

Warm Up

300m run

air squat

quad - toe touch

bear sit through

ankle driver

pass through

oh pvc duck walk

slow ohs

with pvc

muscle snatch

hhps - hps

power snatch

snatch lift off

snatch

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch (2 reps @ 55-65% of 1-RM Snatch) - I went 45-55-60#

Immediately followed by…

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Power Snatch (2 reps @ 75% of 1-RM Snatch) - I went 65-70-70# (high elbows cue)

Immediately followed by…

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch (@ 85% of 1-RM) - I failed at 70# and finished with two sets at 65#

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar

To learn more about Ingrid click here

I scaled this to 65# and finished in 9:10.  I did touch and go power snatches, but was struggling to maintain good form.

Lagniappe

With 15 minutes to spare, I did some rope climbs and HSPU to 2 abmats EMOM style

1-1-1 rope climbs

followed by

1-1-1 HSPU

Strict Press - Metcon

Monday, October 4, 2021

CFG - Lucas

0730 - 3 of us

Warm Up

2 rounds of

15 deadlift jumps

5 fast inchworm push-up

10 banded pass through

10 banded strict press

10 banded pull apart

10 side plank twist

with barbell

20 seconds overhead hold

20 seconds slow strict press

20 seconds strict press

Weightlifting

Every 3 minute, for 15 minutes (5 sets):

Strict Shoulder Press (1 rep)

Suggested loads per set (by %): 80, 85, 90, 95, 95+

I built up from 105, 115, 125, 128, 135# PR!!

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):

Push Press (Max Reps @ 80-85% of today’s 1-RM)

I kind of half assed this and did two sets at 95# getting 9 reps and then 7 reps

Metcon

Helen (Time)

3 Rounds for time of: 

400m Run 

21 Kettlebell Swings, 53# / 35# 

12 Pull-ups

This was pretty tough

Round 1 - 2:13 run (4:35 round)

Round 2 - slower run (5:15 round; 9:50 total)

Round 3 - ~3:00 run (5:09 round; 14:59 total)

Scaled to 35# kbs; pull-ups started good and then kipping singles.

SLIPS - Strict Nicole

Sunday, November 22, 2020

Home Gym

1330

SLIPS

Scales - four position right/left/front/back scales for 20 seconds x 2 rounds

L-sit - 2x 10 second efforts with bent legs (my abs are still lit from yesterday)

Inversions

kick-up

hold 10 sec

1 rep to 2 abmat

1 rep to 1 abmat

negative

1 rep to 1 abmat

1 rep to 2 abmat

Plank - 40 second side plank hold each side

Strict Nicole

AMRAP 20

400 meter run

max strict pull-ups

This went a lot better than I thought.  My runs started off just under 2:30 and crept up slightly over the workout.  I got 5 reps on the first round and 4 reps on the subsequent round.  The last full round was at 18:18 and I went out for a "Hail Mary" run with a score of 25 pull-ups for the workout.  I finished the round after time was called with an additional 4 reps.

Programming was from Vintage Crossfit.

Run - Barbara

Saturday, November 21, 2020

Home Gym

1200

Run

1.44 mile (10:43 pace; 15:27 time) run along Croke Canal loop.

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely three minutes between rounds.

I scaled the reps based on an article on BoxRox (BRX) to 10, 20, 30 and 40 and was still pretty wiped out.  The pull-ups went 4/2/2/2, 4/2/2/11 and by the 3rd round it was 4 strict pull-ups followed by kipping singles.  The push-ups broke down just as quickly from 10/6/4 to a final round of 8/3/3/2/2/2.  The sit-ups were better at 20/10 going to 10/5/5/5/5.  The squats were the most steady, but that was still a lot of volume.  50 pull-ups, 100 push-ups, 150 sit-ups and 200 squats.

R1 - 4:43

R2 - 4:58 (7:43 to 12:41)

R3 - 5:23 (15:41 to 21:04)

R4 - 5:27 (24:04 to 29:31)

R5 - 5:17 (32:31 to 37:48)

---

Total 37:48

The original workout would have broken me, however the scaled workout was a good challenge and I would like to repeat this down the road as a benchmark.

Barbara was from main site programming.  I added the run as it was a nice day.

Christine - Accessory

Friday, November 20, 2020

Home Gym

1300

Warm Up

Hip Hammy

Down Dog

3 x 1 min easy row

Comptrain Barbell warm-up

135#DL

Christine

3 rounds for time of

500 meter row

12 deadlift (bodyweight = 185#)

21 box jumps (24")

I crushed this workout.

Round 1 - 5:40

Round 2 - 6:10 (11:50)

Round 3 - 5:52 (17:42)

I did this same workout on 10/9/2020 and finished in 19:20 and felt pretty good about that.  This was a significant improvement.

Accessory

EMOM 15

Station 1 - Turkish Get-up (15# KB)

Station 2 - Ring Dips

Station 3 - Pull-ups

I went 

TKG - 2/2/2/2/2

Dips - 2/3/3/3/3

PU - 2/3/3/3/3

Christine was being done at CFG today and the Turkish get-ups were from yesterday's main site programming.

Christine

Friday, October 9, 2020

Home Gym

1200

Warm Up

3 minutes row

Comptrain barbell warm-up

Foam roll calves/glutes

Deadlift - 135#

Metcon

"Christine"

3 Rounds for time

500 m row

12 Deadlift (BW = 185#)

21 Box Jumps (24")

I have done Christine a few times, but never Rx.

12/28/2018 - scaled row to 350 m, 135# deadlift, 20" step-ups - 16:27

4/15/2019 - full row, 135# deadlift, 20" box jumps - 15:02

4/20/2020 - 400m runs, 135# deadlift, 20" box jumps - 15:24

Today, I went Rx and the times reflected that:

Round 1 - 6:00

Round 2 - 6:45 (12:45)

Round 3 - 6:35 (19:20)

The rows were on a 2:30 pace, the deadlifts were 2 sets of 6/6 and the 24" box jumps were steady without long pauses.  I felt really good about the effort.

Programming was from Vintage Crossfit.

Strict Press - Helen

Tuesday, October 6, 2020

Home Gym

1430

Warm Up

Pass throughs

360 swings

Strict Press - 8x45, 5x65, 3x85, 2x95

Shoulder Press (1RM)

Every 2 minutes, for 10 minutes (5 sets):

I worked up from 105, 115, 125, 130 and failed 135#

Push Press (Max Reps)

Every 3 minutes, for 6 minutes (2 sets):

Max Reps @ 80-85% of 1RM

I again used 95#, but stopped at 8 reps each set.

Metcon

Helen (Time)

3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups

This was a repeat 3/16/20 and 6/24/19 when I finished in 14:14 and 13:12 respectively.  Looking back on the old times, I am feeling better about my performance today:

Round 1:  4:38

Round 2:  9:33 (4:55)

Round 3:  14:16 (4:43)

I used 35# for the KBS and went unbroken.  On my previous Helen efforts, I used a 26# KB.  The pull-ups were fast kipping singles and that certainly has the most room for improvement.  I considered using my new 44# KB, but after a few warm up swings, it was feeling pretty heavy.

"Annie" - Death by Push-ups

Friday, September 25, 2020

Home Gym

1230

Warm Up

Hip Hammy

Jump rope - singles, drills, doubles

"Annie"

For Time:

50-40-30-20-10

Double Unders

Sit-ups

I had been looking forward to this and really please with my double unders.  I finished the first 50 in 47 seconds with only one misstep.  The last two rounds were unbroken.  The sit-ups were much tougher and I started with sets of 10 and then had to switch to sets of 5.

50 - 44/6 (44 rivals my all time best of 47!); finished the round in 3:20

40 - 32/6/2; finished the round in 6:34

30 - 22/8

20 - Unbroken

10 - Unbroken

Total time was 11:34 

I did a scaled version on 12.13.2015 with 2X single under and 0.5 sit-ups in 7:07

I did a scaled version on 01.08.2026 with 2X single unders and 1.0 sit-ups in 11:44

So not only did I Rx, but I shaved 10 seconds!!

Death by Push-ups

Every minute do increasing number of push-ups 2, 4, 6, 8, ...

I barely finished the round of 16 and got an additional 9 reps before the buzzer went off.  That is 81 push-ups in 9 minutes.  Not too shabby.

Programming

Ever since the 2020 Crossfit Games Stage 1, I have been interesting in getting after the girls.  I would have to scale Fran, Diane and Nancy, but I correctly figured I could do Annie Rx.  Crossfit.com, CFG and Comptrain were not particularly interesting today.  I will try a 1RM Front Squat, max Handstand hold against a wall and scales for the other girls

Fran - 15-9-6 Pull-up, Thruster (95#?) or 21-15-9 jumping pull-up and 65# thruster
Diane - 21-15-9, 135# DL, box HSPU or 9-6-3 225# DL, 2 abmat HSPU

Nancy - 5 rounds for time 400m Run 15 OHS 45+ pounds?

Cindy

Thursday, September 17, 2020

Home Gym

1300

Warm Up

Jumping Jacks

Hip Hammy

Wrist Mobility

Kip Swings & Scap Pull-ups

"Cindy"

AMRAP 20

5 pull-ups

10 push-ups

15 air squats

I did kip swing singles on the pull-ups, did the push-ups unbroken every round and was steady on the air squats.  I was keeping a pretty good pace on the first 10 minutes, finishing nearly 6 rounds and then slowed down considerably.  At 20 minutes, I was at 10 rounds + 18 reps.  I finished the remaining 12 air squats after time was called.

This crushes my previous effort on 5-18-2015 when I got 8 rounds.

Programming was from Crossfit Golden for 9.17.20

Christine - Accessory

Monday, April 20, 2020

Home Gym

1730

Warm Up

1 min high knee/butt kick/jumping jacks
1 min leg swings
1 min left right center hamstring stretch

then 2 rounds
10 star jumps
10 good mornings
10 Jane Fonda's
10 Glute Bridges

Metcon

“Christine”
Three rounds for time:
2 minutes Running
12 Deadlifts (Bodyweight)
21 Box Jumps

I opted for 400 m runs; 135# deadlift and box jumps at 20".  The runs started around 2:15 and slowed to 2:40.  I could do the deadlifts unbroken, the box jumps were paused, but no long breaks.

R1 - 4:45
R2 - 5:15 (10:00)
R3 - 5:24 (15:24)

Accessory

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

I used a 10# dumbbell for the deadlifts, 135# for the glute bridges, and 30 seconds each side for the side plank.  I was able to maintain good form and tempo.

Shoulder Press - Helen

Monday, March 16, 2020

Crossfit Golden - Janet

1530 - 12 of us

Warm Up

2 rounds of

5 inch worms
10 pass throughs
10 strict press
10 band pull aparts
5 side plank twist
5 half kneeling kb press each arm
10 kb swings

Weightlifting

Every 3 minute, for 15 minutes (5 sets):

Shoulder Press (1RM)

I worked up from 95, 105, 115, 120, 125 and ultimately 130# (no failed reps)

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press (Max Reps)

Every 3 minute, for 6 minutes (2 sets):
Max Reps @ 80-85% of today’s 1-RM

I used 95# (73%)and stopped at 10 reps rather than training to failure at 80%.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

This was a repeat 6/24/19 when I finished in 13:12.  I did not have that in me today.  Finishing in 14:15.

Round 1:  Run 2:20; Round 4:30
Round 2:  Run 2:35; Round 4:35ish
Round 3:  Run 2:50; Round 4:50ish

I was disappointed that I was so far off of my time last summer.  That may be due to having less of a running base or struggling with the pull-ups more.  I was doing ugly doubles and then switching to singles.  I still think this is a great test.

Snatch Technique - Metcon

Monday, February 17, 2020

Crossfit Golden - Lucas/Lacey

0700 - 11 of us

Warm Up

1 min jumping jacks
scap cars 5 each side
Y-T-W 10 reps

2 rounds with pvc of
trunk twists
back squat
pass through
behind the neck press
overhead squat

with barbell
5 high pull
5 muscle snatch
5 behind the neck push press
5 overhead squat

5 lift off
5 hang power snatch
5 hang squat snatch

Weightlifting

Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid Patella
(pause 2 seconds at mid patella on each of the lift-offs)

I used

55
60
65
70
75
-
75
80
80
85
85#

Metcon

Metcon (Time)

"2019 CrossFit Games Age Group Qualifier Event #5"
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

I scaled this to 65# snatches to match the last time I did Isabel on 7/9/2015 in 4:21.  I scaled the HSPU to box HSPU.

This time I finished the snatches in 3:26 (crushing my last time) and finishing the push-ups took me to 8:00.  I started with a set of 3 on the snatches and then switched to quick singles.  I did two 3 rep sets of push-ups and then did doubles the rest of the way.  My triceps were smoked.

Post WOD

Rogue Echo - 5 min, 1.64 miles, 44 calories

Back Squat - Karen

Wednesday, February 5, 2020

Crossfit Golden - Lacey

1200 - 5 of us

Warm Up

5 hip cars each side
90 sec couch stretch
1 min stretch lats on rig

then

10 minute amrap
10 banded fire hydrant each leg - coaching cue: keep toe forward, leg out to side
15 banded glute bridge
5 banded prisoner squat (40X0)
5 side pull squat each side

Weightlifting

Five sets of:
Back Squat (3 reps @ 85-90%)
Rest 2 minutes

I used 185, 195, 195, 195, 195# (80% of 242 1RM)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Compare to: 8/1/19

I scaled this to 14# wall ball and finished in 9:06.  I wanted to keep the same rep scheme I used on 8/1/19 when I went 6x15 + 6x10.  On 8/1/19 I finished in 9:13 with a 14# wall ball.

15-15-15-7/8-8/7-8/7-10-10-5/5-5/5-5/5-10.  I held onto the wall ball for my goal rep scheme, but rested on the rig for a 3 count where the slashes are shown.  I still managed the first 90 in 5:00, and maintained for the sets of 10.  It was a good weight for me.

Jackie - Bulgarian Split Squat - HSPU

Friday, January 10, 2020

Crossfit Golden - Paige/Lacey

1200 - 12 of us

Warm Up

2 min couch stretch and figure four stretch
2 min row

2 rounds of
10 mountain climber push-up
10 banded plank walk left/right/forward/back
10 banded slow air squats
5 burpee jumping pull-up, slow negative

with barbell
10 front squat
10 push press
10 thrusters

Metcon

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

I scaled this to 35# barbell and jumping pull-ups.  Unlike last time when I abandoned at 40 45# thrusters, I was able to finish 50 35# thrusters in sets of 25-15-10.  The jumping pull-ups I did in 10-8-6-4-2.  Ideally both sets should have been unbroken, but 3-4 sets could be accommodated.

The row took me to 4:40, the thrusters to 8:15 and the pull-ups to 10:24.

Weightlifting

Three sets of:
Bulgarian Split Squat (8 reps each leg @ 3111)
Rest 45 seconds after each leg
Strict Handstand Push-Up (8-10 reps @ 2011)
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds

I did unweighted Bulgarian Split Squats and although unsteady, was able to do 8 reps on each leg.

The HSPU were much tougher.
Set 1 - 4+2+1=7 HSPU to 3 abmats
Set 2 - 3+2+1=6 HSPU to 3 abmats
Set 3 - 3+2=5 HSPU to 3 abmats

Although the intention was a much higher rep count, I felt comfortable with these.  Next time, I might throw in some negatives.

Finished with 1 rope climb

Clean & Jerk - Grace

Thursday, August 29, 2019

Crossfit Golden - Lacey

1200 - 10 of us

Warm Up

10 min amrap of
10 air squat
10 reverse pass through
10 forward pass through
10 strict press
10 quarter squat jump
10 sotts press

Clean warm up

3 clean deadlift
3 high pull
3 hang power
3 power clean

Jerk warm up

10 footwork drills
5 split stance press
8 split jerk

Weightlifting

Every two minutes, for 16 minutes (8 sets):
Power Clean + Jerk (1)
Build to today’s heavy.

85
95
105
115
120
125
130
130#

coaching cue - less dip before drive into jerk

Grace

For Time: 

30 Clean and Jerks, 135# / 95#

I scaled this to 95# and finished in 5:22.  I did all singles and felt really smooth and maintained good form on all of the reps.  I got though 7 in the first minute and then my pace slowed a little bit, but not horribly so.  This is a 19 second improvement over the last time I did Grace with the same weight in April.

Kip Swing

Finished with some technique work.

Strict Press - Helen

Monday, June 24, 2019

Crossfit Golden - Paige/Greg

1200 - 20 of us

Warm Up

plank rotations
kneeling kb press
kb swings
band pass throughs
inch worms
band strict press
band pull aparts

Weightlifting

Every 2 minute, for 12 minutes (6 sets):
Shoulder Press (1)

85
95
105
115
125 - no rep
120#

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Push Press (Max)
Every 3 minute, for 6 minutes (2 sets): Max Reps @ 80-85% of today’s 1-RM

95#
1x12 reps
1x11 reps

Metcon

Helen (Time)

3 Rounds for time of: 
400m Run 
21 Kettlebell Swings, 53# / 35# 
12 Pull-ups

Scaled to 26# KBS.
R1:  2:03 run, 3:53 round, kbs unbroken, pull-ups 4/3/2/2/1
R2:  2:27 run, 4:36 round, kbs unbroken, pull-ups 3/2/2/2/1/1/1
R3:  4:47 round, kbs unbroken, pull-ups 2/2/2/1/1/1/1/1/1

13:12 finish