Tag Archives: Pushups

Weighted Pullups and Pushups then Death by Thrusters

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Every 2 minutes 10 minutes do:

  • 3 x Weighted Pullup @ 15kg
  • 5 x Plate Pushups

Not for time do 3 rounds of 5  Thursters, starting with an empty bar and increasing weight to your working weight for the next part.

With a continuously running clock do “Death by Thrusters”:

  • 1 x Thruster the first minute
  • 2 x Thrusters the second minute
  • 3 x Thrusters the third minute
  • etc. until you cannot complete the required number of reps in the given minute

Results:  For the warm up started with the empty bar and then did 5 x 65lbs and 5 x 95lbs.  Then for the metcon used 95lbs/43kg.  Completed 9 rounds plus 7 reps (52 reps total).

Back Squats and KB Swings followed by DUs, Jumping Lunges, Pushups, Pullups and Burpees

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Every 4 minutes for 4 rounds do:

  • 4 x Back Squats (increase weight each round)
  • Rest 30 seconds
  • 25 x Kettlebell Swings

Then for time do:

  • 100 x Double Unders
  • 50 x Jumping Lunges
  • 50 x Pushups
  • 25 x Strict Pullups
  • 25 x Burpees

Results:  For the back squat did 135lbs, 155lbs, 185lbs, 205lbs/93kg.  Completed the metcon in 10:55.

Plank Complex then OH Walking Lunges and KB Swings, Pushups and T2B

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Perform 2 rounds for time of:

  • 60 Second Front Plank
  • Rest 15 seconds
  • 60 Second Left Side Plank
  • Rest 15 seconds
  • 60 Second Right Side Plank
  • Rest 15 seconds

Then do 6 sets of the following, rest 30 seconds between sets:

  • 6 x Overhead Walking Lunges with an empty bar (45lbs/20kg)

Then do 3 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Toes to Bar

Results:  For the metcon finished in 5:40.

Core Work then Pullups and Pushups

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Every minute on the minute for 15 minutes do:

  • Minute 1 – 5 x Strict Toes to Bar
  • Minute 2 – 10 x Russian Twist @ 8kg
  • Minute 3 – 15 second L-Sit

Then every minute on the minute for 8 minutes do:

  • 5 x Strict Pullups
  • 10 x Pushups

Results:  Nice lite start after 2 weeks off to move.

Crossfit321 Vacation WOD

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Dropped into Crossfit321 in Topsham (Brunswick), Maine and this was the workout.  Sam was a member of this Crossfit for a while while at Bowdoin…

Not for time do 3 rounds of Bench Press with the following rep scheme:

  • 5 x @ 65% of 1 RM
  • 3 x @ 75%
  • Max Reps @ 85%

Then for time do:

  • Row 2k
  • 50 x Burpees
  • 50 x Pullups
  • 50 x Hand Release Pushups

Results:  This is a great holiday upper body workout.  Need to come up with the equivalent lower body workout.  Max effort bench ended up with 3 reps at 180lbs/80kg.  Metcon in 20:22.