3 RFT of: 20 Weighted Squat/ 20 Standing Lateral Trunk Rotation (45lbs/25lbs)

Weighted Pull Up– 1/1/1/1/1/1/1

3 RFT of: 9 Burpees/12 Box Jump (24/18)/ 15 Wall Ball (20/12lbs)

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11 replies
  1. coachcanadan
    coachcanadan says:

    Fun one today!
    Did the WU of weighted squats and rotations.

    Weighted pullups 1-1-1-1-1-1-1
    18 – 26 – 35 – 44 – 44 – 53 – 53 (PR)

    3 RFT of:
    9 burpees
    12 box jumps (24″)
    15 wallball (20lbs, 10′)

    Total: 6:08

    500m row:
    1:34

    Felt good today!

    Reply
  2. coachcanadan
    coachcanadan says:

    Fun one today!
    Did the WU of weighted squats and rotations.

    Weighted pullups 1-1-1-1-1-1-1
    18 – 26 – 35 – 44 – 44 – 53 – 53 (PR)

    3 RFT of:
    9 burpees
    12 box jumps (24″)
    15 wallball (20lbs, 10′)

    Total: 6:08

    500m row:
    1:34

    Felt good today!

    Reply
  3. aaron
    aaron says:

    great workout today, haven’t done weighted pullups in a while.

    WU of weighted squats and rotations NFT

    pullups

    20-38-44-49-54-59-66.5 (PR)

    3 RFT
    9 Burpees

    12 boxjump 24 ”

    15 wallball 20# 10′

    6:52

    then did 10 amrap of 225# deadlift because I missed that one the other day

    60 reps- wish I could have got a couple more out but my hips couldn’t do it.

    all in all alot of fun. thanks dan

    Reply
  4. Marina
    Marina says:

    Weighted squats/Lateral rotations = 25# (RXd)

    Instead of weighted pullups I worked on my regular strict pullups… did 3 jumping, 3 negatives, 3 jumping, 3 negatives (3times, played aroundwith the grip)

    3RFT: RXd – TIME:7:02

    Reply
  5. Marina
    Marina says:

    Weighted squats/Lateral rotations = 25# (RXd)

    Instead of weighted pullups I worked on my regular strict pullups… did 3 jumping, 3 negatives, 3 jumping, 3 negatives (3times, played aroundwith the grip)

    3RFT: RXd – TIME:7:02

    Reply
  6. Cory OBrien
    Cory OBrien says:

    Was thanking the Crossfit gods for a somewhat light evening workout.

    Did the warm up with a 45# plate.

    Weighted Pull Ups – 20/45/50/55/60/65 (F)/65 (F)- was just shy on my second attempt @ 65#.

    3RFT 9 Burpees / 12 24″ Box Jump / 15 20# Wall Ball
    5:35

    Was really happy with my time on the triplet especially the way I was feeling on my 4th day in a row.

    Reply
  7. Cory OBrien
    Cory OBrien says:

    Was thanking the Crossfit gods for a somewhat light evening workout.

    Did the warm up with a 45# plate.

    Weighted Pull Ups – 20/45/50/55/60/65 (F)/65 (F)- was just shy on my second attempt @ 65#.

    3RFT 9 Burpees / 12 24″ Box Jump / 15 20# Wall Ball
    5:35

    Was really happy with my time on the triplet especially the way I was feeling on my 4th day in a row.

    Reply

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