Fun with body weight!

4
Feb

Fun with body weight!

21-15-9 reps of:
Burpees
Situps
Pullups

Row row row your boat Gilles!

39 Responses

  1. Elissa

    Great newsletter Kevin !! As usual!! (:

    hi everyone!! Hope all is well, Chantal, I loved your part in the newsletter, I want you to compete, even if its just for fun/experience.. U go girl!! xo

  2. Ed

    Mobility then

    3 rounds of
    4 HSPU
    10 SDHP
    10 OHS
    10 KNEES TO ELBOWS
    sub 5min

    Strength back squat 1-1-1-1-1

    135-185-225-250-275 matched my predicted MAX so Im happy 🙂

    WOD

    21-15-9 for time of

    burpees
    strait leg sit ups
    ring pullups

    6:16

  3. Sonia

    Strength – OHS
    5×5 with 90lb (that was 85% of my max… i think my one rep will be a PR next round!! 5×5 with 90 was not hard enough it seems)

    WOD
    21-15-9
    Burpees
    Straight leg sit ups (did v-sits for 1st round)
    pull ups

    Time: 6:24 (2 seconds slower than the last time, but last time was with bent knee sit ups!)
    Oh and had the Fran cough after this one, so I know what you guys felt like yesterday!!!

  4. lance

    warm up
    Cleans 5-5-5-5-5

    135-145-155-165-175(did the first 2 np dropped it on the 3rd stopped after that cause didnt have much time)

    WOD: 9:27

    Pretty happy with my time today got my goal of sub 10 mins. A vey strange thing occured burpees werent the worst part of this WOD! very happy with that

  5. Kevin

    Ryan from CrossFit Kinetics was in town this afternoon, so we hit up this WOD after lunch.

    He was on my ass the whole time, so I was pushing hard.

    5:35

  6. Andy

    CFWU x 2 (10 Ring rows x 2)

    Strength 3’s Back Squats
    45-135-185-205-215-235 (PR for reps)

    WOD 21-15-9 Doah!! got confused and did 15-12-9 by mistake 🙁
    Burpees
    S/U
    Pull Ups (sub Ring rows)
    ————–
    8:51

    Good work 415 crew!

  7. Jamie

    CFWU x 2

    Strength – Shoulder Press
    3-3-3-2-1-1
    75-85-95-105-105-105

    WOD – 21-15-9 Reps of
    Burpees
    Situps
    Pullups

    Time: 8:04PR
    Last Oct was 9:21

    1 min plank cause I forgot to yesterday

  8. Pierre

    Clean 85% 5RM –> 95-135-155-165-175 (PR for reps)

    WOD –> 5:15

    I did butterfly pullups for this WOD!
    That is the first time doing a whole WOD with butterfly…. it felt pretty good!

  9. Gillyon

    CW x 2
    Deadlifts (5s) 135-145-155-165-175

    WOD: 21-15-9 reps of:
    Burpees
    Situps
    PullUps
    Time: 6:06 a PR by 22 seconds. I think I can get below 6minutes next time…because my pullups were horrible. My poor poor hands are still cracked.

    Great job MC you rocked with those Vups. 🙂

  10. Jeff

    “Push Jerk” – 5RM
    65-95-115-115-115
    Didn’t push myself on these cause my shoulders are still sore from HSPUs.

    WOD:
    Time = 7:46 (PR by 58 seconds)

    This one was Rx’d. Last time was with the red bands.
    Feel good about that. …Lungs did not feel good after.

  11. MC

    CW x 2

    WOD: 21-15-9 reps:
    Burpees
    Situps (sub with v-snap)
    Pullups
    Time: 6:53 min
    First time in a month doing pullups…it was hard!
    Impressive time in the 5h30 class!!

  12. Kevin Mc

    CFWU x 2

    Strength Deadlift 5-5-5-5-5
    135-185-205-215-215
    Went down from 225 in the fundamental class. trying to get my back to stop arching

    WOD : 15-12-9 with red band
    burpees
    situps
    pullups
    time: 7:25
    pretty dissapointed with my time. Not in the great shape yet. sucking wind. i’ll get there:). Good job fellow newbs!

  13. Marcel

    CFWU x 2

    Strength x 1

    Was supposed to do push press, but elbow not cooperating — subbed OHS.

    Overhead squat

    45-55-65-75-80 PR

    21-15-9 reps of:
    Burpees
    Situps
    Ring Rows

    Time: 6:54

    Time in Oct. was 9:12 greens I think

  14. Marc

    CW x 2
    shoulder press 5’s 95-115-125-130
    WOD 21-15-9
    Burpees-situps-pullups
    time 7:38
    green band on 1st and red on 2nd and 3rd pullup sets.
    should’ve kept the green band on the 2nd set for the first few pull.
    This was my first time and loved it. 🙂

  15. Jack

    Front Squat
    5 x 135-145-155-165-185
    15-12-9 Burpees, Situps, Pullups with the red band.
    Time 5:39
    Glad I used the red band. Felt like I should have done the 21-15-9 workout, but I figured it would be better to feel a bit of accomplishment at finishing the easy one, rather than gassing hard and wanting to die.

    Great job Marc and Kevin Mc.

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