Extra weight

3
Dec

Extra weight

4 rounds:
10 Burpee Box Jumps
10 Overhead Lunges
10 Weighted Squats

Men use 45# plate, Women use 25# plate

Shelley getting her chest to the rings

34 Responses

  1. Patrick

    Run 800m

    Push Jerk 1x
    95×5-135-155-165-(F)-165(F)-160(F)

    WOD:
    4 rounds:
    10 Burpee Box Jumps 45 plate
    10 Overhead Lunges 45#
    10 Weighted Squats 45#

    5:21

  2. Kevin

    Push Press (haven’t done it in 2.5 months)
    45×10
    95×5
    135×5
    155×3
    165×3
    175×3
    180×3 (PR for reps – first pr in a long time)

    4 rounds with 45# plate:
    10 Burpee Box Jumps
    10 Overhead Lunges
    10 Weighted Squats

    5:18

  3. Jamie

    Mobility
    800m Run
    CFWU x 1

    Strength – Deadlift x 1
    230-270-310-350-390PR

    WOD – 4 Rounds of
    10 Burpee Box Jumps 45 plate
    10 Overhead Lunges 45#
    10 Weighted Squats 45#
    Time: 6:45

  4. Tracy S.

    800m Run + WU X1

    Strength: Back Squat
    (x1) 115 – 125 – 135(PR) – 145(bigger PR) 🙂

    WOD: as RX’d with 25#
    TIME –> 9:02
    That was a tough one for breathing, and was a leg burner.

  5. Marcel

    Mobility

    800m Run

    CFWU x 1

    Strength – OHS x 5

    65-75-80-85-95PR for reps

    WOD – 4 Rounds of
    10 Burpee Box Jumps 45 plate
    10 Overhead Lunges 45#
    10 Weighted Squats 45#

    Time: 8:07

    Note to self — Chineese food for lunch & Crossfit is not a good combo. Nice job 5:30 crew.

  6. Jeff

    800m run

    Back Squat – 1RM
    135-170-195-220-245 (PR by 5#)

    WOD (45#) —> 7:25

    Stuck around and worked on “Skin the Cat”. Got 5 consecutive.
    Next up… a “Lever”.

  7. Corinna

    WU x 1
    800 m run

    Strength: Front Squat x 1
    135-140-150-160-165(PR)-170(F)

    4 Rounds
    10 burpee box jumps
    10 OHS (25#)
    10 weighted squats (25#)

    Time: 6:31

  8. Mario

    Mob, 800m run
    CFWUx1 (10x ring dips, booya!)

    SHoulder Press x5
    85-90-95-110-125

    WOD: 4rounds
    – 10x burpee box(plate) jumps
    – 10x OH Lunges 45#
    – 10x Weight Squat 45#
    Time: 8:12… I think…

  9. Gabriel

    Mobility+800m run
    WUx1

    Strength – Push Jerk X1
    95×5-155-125-135-145(f)-145(f)-135
    Failed my 145, all in my head. Hips where too forward. Back at 135 I was OK.
    Will work on form on this one next time.

    WOD:
    4 rounds with 45# plate
    10 burpee box jumps
    10 overhead lunges
    10 weighted squats

    Time: 7:33
    Great job everyone!
    Have a great weekend fella CrossFitters!

  10. Heidi

    800 m run
    WU x 1

    Cleans x 1 rep.

    55-65-75-85-95(PR)-100(PR)
    Did 1 extra today to see if I could get to triple digits…yay!

    WOD
    4 rounds with 25# plate
    10 burpee box jumps
    10 overhead lunges
    10 weighted squats
    Time: 6:58r
    Round 1 was a piece of cake. The last 3…not so much. Burpees were really rough.

  11. Sonia

    Strength – Dealdlift 1’s
    200-230-255-270-280(PR)

    4 rounds
    10 burpee box jump (25 plate)
    10 overhead walking lunges
    10 weighted squats

    Time: 4:32

    Gil, that HSPU is there!!!! I know you’ll have it for sure next time, you only needed to stay against the wall 🙂

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