CrossFit South Brooklyn

Established 2007

Weighted Pull-Up

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3-3-3-3-3

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Compare to 10.27.08 and 9.24.08

Accessory work
3 Rounds For Time of:
15 Thrusters
30 Box Jumps

Loading on the Thrusters is based on bodyweight.  Choose 65%, 60% or 55% depending on capacity.  Set up the box jumps to about mid thigh level.

IMG_5032
Grant squats 375×3
Pictured also was our guest last Thursday, Mac from CrossFit Cherry Point

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Question and Answer, Coach Classman CrossFit

Comments

  1. Did this Friday morning.

    Warm-up500m Row (gassed 350m in. Not even going hard)CFWU x 2-air squats-5 pull-ups instead of 10-back extensions on GHDDid the third set of push-ups

    WorkoutWeighted Pull-up3-3-3-3-344, 49, 54, 59, 64

  3. Pull-ups53x3, 72×3, 82×3, 87×3, 92×3

    Felt like I could have gone a little heavier

    30 Muscle-ups for time 8:20Went out too fast, first 10 took a minute, last ten took almost 4 minutes.

  4. Pullups2.5×3,5×3,7.5×3,10×3,12.5×2 – couldn’t quite get the last pullup, but it was close.

    accessorythrusters @ 57# (about 52% bodyweight)box jumps 20″11:30

  5. accessory wod firstthrusters w/ 67# 1st round, 62# 2nd and 3rdbox jumps 20″12:20

    trusters were miserable, had to scale down (67# is 45%bw)

    pull upsBWx3, BWx3, BWx3, BWx2 (just missed the 3rd), BWx3

    wasn’t really feelin’ it today

  7. Accessory WOD firstThruster with 95# first round, 85# second and thirdBox jumps on the mats.11:55

    Thrusters were tough. Tried to go Fran weight (a touch over 65%bw), but had to scale back to 60%.

    Pullups20x3, 30×3, 44×3, 49×3, 51.5×2

    Need to start heavier next time on the pullups, didn’t have a good handle on how I would feel the triples.

  8. Nice work today everyone!

    Missed y’all so much, decided to come straight to CF after deplaning the red-eye and dropping my things off at home.

    Accessory WOD done at 105lbs, no idea, it was slow. Shoulder felt good, it’s just heavy weight right now. Had to go in sets of 5’s and then 3’s towards the end of the WOD. Box jumps are mischief managed — need to work on cycle time, should start jumping down.

    Weighted pullups: 40×3, 40×3, 40×6, 50×3, 55×4 — may try max weight on singles in the future.

    Finally, a little work on max reps pushups — did 44, goal will be to reach 100.

    Am calling it a night, see everyone tomorrow!

  10. Warm-Up x210 1.5pood swings/5 pull-ups/4 Split Jerks @ 95#

    WTD Pulls53x3, 73×3 83×3, 88×3*, 90.5×2

    Thruster/Box Jump11:36 as Rx’d @ 67% Thruster and 20″ Box

    Then..3 Rounds NFT of:10 Sledgehammer Swings each side10 Burpees

    and finally..30 Muscle-Ups, also NFT

    I’m spent.

  12. Metcon: 10:35Did my thrusters at 42 lbs which is something ridiculous like 40% of my body weight. Wasn’t feeling strong this morning, even the box jumps which I usually enjoy felt hard.

    Pull-ups:Tan band for all – 3/3/3/3/3

    Afterwards went to Modells to pick up an “Iron gym” pull-up bar, only to bring it home and discover it doesn’t fit our doorways. :'( I ordered the one Jenna recommended from Amazon instead. If anyone wants to buy the Iron Gym one let me know!

  13. first time back at cfbk. glad to be back. good to see everyone.

    pull upswhite band, bw, 5, 10, 15

    met con8.09went light since it was my first time in a while.

  14. Pullups unassisted 1st and sometimes second of each round then light assist from Richard. Working on hangs and negatives today.

    Metcon 62lbs 9:10 first set of Thrusters unbroken then broke them up in 5’s.

    Bethany, the same thing happened to me when my friend bought me a pullup bar for my office. It did not fit! Let me know what kind you get if you do find one that fits.

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