Fun with body weight!

21-15-9 reps of:

Row row row your boat Gilles!

39 thoughts on “Fun with body weight!”

  1. 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. Mobility then

    3 rounds of
    4 HSPU
    10 SDHP
    10 OHS
    sub 5min

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

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


    21-15-9 for time of

    strait leg sit ups
    ring pullups


  3. 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)

    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!!!

      1. Watch out Ed… one of these days I’ll finish before you 😉

        Great job too! Always good competition.

  4. 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. 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.


  6. 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 🙁
    Pull Ups (sub Ring rows)

    Good work 415 crew!

  7. CFWU x 2

    Strength – Shoulder Press

    WOD – 21-15-9 Reps of

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

    1 min plank cause I forgot to yesterday

  8. CFWU x 2
    Strength 5-5-5-5-5
    Deadlift 95-105-115-125-135

    WOD 21-15-9 reps of

    Ring rows

    Time: 8:42

  9. 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!

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

    WOD: 21-15-9 reps of:
    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. 🙂

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

    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.

  12. CW x 2

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

  13. CFWU x 2

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

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

      1. thanks man…AAhahaha.. i knew when i spelled disappointed it looked weird…dah well. spellings over-rated anywyas 🙂

    1. The ONLY time you should be disappointed, is if you look at a workout and decide to stay home cause it looks too hard.

    2. I did this in October one month after joining… used the Red band and my time was 8:44. You did awesome!!!

  14. 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:
    Ring Rows

    Time: 6:54

    Time in Oct. was 9:12 greens I think

  15. CW x 2
    shoulder press 5’s 95-115-125-130
    WOD 21-15-9
    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. 🙂

  16. 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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