Trio

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AMRAP in 5 minutes
3 Consecutive Pullups

Rest 2 minutes

AMRAP in 5 minutes
3 Consecutive Pushups

Above the orange!

80 thoughts on “Trio”

  1. Vincent Roy

    15 Burpees
    WU x 1

    Back Squats x 5
    65-85-95-115-125

    WOD

    AMRAP 5 mins
    – 3 Consecutive Pullups

    Rest 2 mins

    AMRAP 5 mins
    – 3 Consecutive Pushups

    Score: 18 + 18

  2. Andy

    15 Burpees

    WU x 1

    Strength: Push Press
    5x 95-115-135-155-165

    WOD
    AMRAP 5 mins
    – 3 Consecutive Pullups
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Pushups
    Score: 11 + 18

  3. Gilles

    mobility
    15 Burpees
    WU x 1
    Strength: Dead lifts x 5
    135, 225, 245, 275, 285×4

    WOD : AMRAP 5 mins
    – 3 Consecutive Pull ups
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Push ups

    Score: 15 + 28
    cash out – sun tanning stretch

    7. Heidi

      Happy B-Day Gilles. Thanks for keeping it quite….an “undisclosed” number of burpees followed by a bunch of pull ups & push ups would not have been fun this morning πŸ™‚

  4. Rachel

    mobility
    15 Burpees
    WU x 1
    Strength: Over head squats x 5
    55, 60, 65, 70, 75

    WOD : AMRAP 5 mins
    – 3 Consecutive Pull ups (red & green bands left arm still giving me problems)
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Push ups (green band)

    Score: 16 + 22
    cash out – sun tanning stretch
    Happy B Day Gilles thanks for not saying anything it would have been a lot a burpees this morning

  5. Patrick Arseneau

    Mobility
    15 Burpees
    WUx1

    Deadlifts (light) 5x
    135-160-195-205-215

    WOD:
    AMRAP in 5 minutes
    3 Consecutive Pullups = 25 rounds
    Rest 2 minutes
    AMRAP in 5 minutes
    3 Consecutive Pushups = 23 rounds

  6. Chantal L.

    Mob.
    15 burpees
    WU x1

    Front squats x 3
    95-110-120-135-145 PR for reps

    WOD
    AMRAP in 5 minutes
    3 Consecutive Pullups (black band) = 17 rounds
    Rest 2 minutes
    AMRAP in 5 minutes
    3 Consecutive Pushups (from toes, purple band) = 19 rounds

  7. Joanna

    Shoulder Press x1
    50 60 70 80 82 PR!!

    WOD
    Pullups – 24 Rounds
    Shoulder Press (subbed for Pushups) – 3 Rounds @ 70# then 2 rounds @ 65#

    My last PR on shoulder press was Feb 14 2011, well over a year ago so I’m pretty excited about that. If you’re patient the weights and PRs will come with time πŸ™‚ It’s not a sprint, it’s a marathon.

    3. Darsey

      Thanks guys. It was the first time I ever ran out of pennies! A good feeling for sure.

  9. Kevin

    Deadlifts x3 off blocks (45# bumpers)
    135-185-225-275-295-315

    Most I’ve lifted in a LONG time.

    WOD
    Pullups – 25 rounds
    Pushups – 27 rounds

    1. Shannon

      Great workKevin!! I did 23 rd with a band…can’t imagine doing them without. Crazy.

    2. Kevin

      Note to self..have a plan next time. Went into it without a plan and it hurt me near the end. 30 rounds of each is very doable.

      1. Mario

        I guess that answers the question I had. Will NOT go for a reps PR on the two movements.

  10. Elissa

    Front Squat x 1’s……….. clued in at the end I was doing x3’s…. Oups!
    85 x3 / 100×3 / 110×3 / 125×2 / 140 x 1

    WOD:
    Pullups (red band – pretty strict ) – 19
    Pushups – 12

    Very impressed with everyone and there pushups!! Im getting stronger, but my pushup number seems really low compared to everyone. I attempted 2 other rounds to quickly, and only got 2 in…….. Great job everyone!!!

  11. Shannon

    15 Burpees
    WUx1

    Strength- Push Jerk x 5
    65-70-80-87.5- 100
    Sorry Heidi for messing up the math…ha!

    WOD:
    Pullups (Purple): 23 rds
    Pushups: 25 rds

    My arms feel like they are going to fall off.

  13. Tom

    WU as posted
    Front Squat, 5 @ 105, 135, 155, 165, 195 (pr by 5)
    Kevin thanks for the video replay, i am a visual learner and that really helped.

    Trio
    pull-ups 12 rounds
    push-ups 24 rounds

    note to myself, avoid using the high bar for the pull ups in a wod like this as on each set the first pull up is messed up catching your weight and correcting your grip.

  15. Gillyon

    CWx1
    Push jerks 45-55-65-70-80(only did 2)
    WOD –
    17 rounds of pull ups
    17 rounds of pushups
    I want to do this one again…I know I can do better on the pullups.

  16. Jamie

    Mobility
    15 Burpees
    WU x 1

    WOD – “Trio”

    AMRAP in 5 mins of 3 Consecutive Pullups

    Rest 2 mins

    AMRAP in 5 mins of 3 Consecutive Pushups

    16 Rounds of Pullup
    22 Rounds of Pushups

  17. Mario

    Interesting, so far the scores posted seem to indicate that most people have an easier time with the push-ups. I’d thought it would be 50/50….
    – 15% got more on pull-ups
    – 15% were even
    – 70% got more push-ups

    Crossfit stats… bored much? :p

    2. Mario

      I honestly have no idea. Could go either way, but having tried 150 push-ups for time once or twice, I believe push-ups will be solid. No idea on pull-ups.

    3. Gillyon

      I want to redo this WOD so bad! I scored even…but I need to strategize my pullups better.

  18. Maria

    Strength back squat x 3
    95-105-115-120-125

    WOD
    Pull ups = 18
    Pushups = 26

    Stopped for milk on the way home, could barely carry it to the cash!

  19. Tracy S

    WU X1 + 15 Burpees + 5 min of foam rolling quads (ouch!)

    Strength: Deadlifts
    95 x10… (X3) 115 – 135 – 155 – 165

    WOD:
    Pull-ups = 15 (purple + skinny bands)
    Push-ups = 21 (knees)

    Now kind of wishing I had tried it on my toes just to see how far I could get. Would have been less reps, but the fatigue at the end would have been the same.

  20. Frank

    15 Burpees
    WU x 1

    deadlifts x 5
    185-210-240-270-300 (5# PR)

    WOD
    AMRAP 5 mins
    – 3 Consecutive Pullups: 6
    – 3 Consecutive Pushups: 22
    I had no problems doing 2 pullups in a row but I kept on missing my kipping on my 3rd one which caused me to pause slightly so those ones didn’t count. I need much more work on my kipping movement.

    1. Lora

      Pullups are the devil….

      And speaking of the devil, I think you were exorcising one during your pushups….OMG, you made me laugh so much (took my mind off the pain…so thanks!). Great job!

  21. Jeff L

    15 burpees
    WU X 1

    Deadlift X 5

    115-135-155-175-195

    WOD – Trio

    AMRAP 5 min 3 consecutive Pull ups (scaled to ring rows)
    Rest 2 Mins
    AMRAP 5 min 3 consecutive Push ups

    Total Rounds – 18 + 19

  22. Marcel

    15 Burpees

    WU x 1

    Back Squats x 5

    175-175-185-195-205

    WOD
    AMRAP 5 mins
    – 3 Consecutive Pullups
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Pushups

    Score: 16 + 20

    Failed one round during pull ups. Great work 5:30 lots of grunting…Gotta love it!

  23. jeff s

    1x mob
    15 burpees
    1xWU

    foam roll, lacrosse ball, calf stretch

    will say before hand that i liked the look of this wod on paper, but i’ve done that before and took a serious dislike to it by the end! lol.. this one was different.. liked it start to finish, but would have like to have something to go on to determine pace, went out a bit too slow on pullups worried about failure at the end..and went out a bit too fast on pushups but then slowed too much in the middle.. should have picked a pace and stuck with it! i’ll know for next time! πŸ™‚

    20 pullups
    26 pushups

  24. ValΓ©rie Arseneau

    WU X1 + 15 Burpees

    Strength: Push Jerks
    5×30; 5×35; 5×40; 5×45; 5×50;

    WOD:
    Pull-ups = 18 (purple + skinny bands)
    Push-ups = 5

    Did the push ups on my toes… should of went on my needs. The 2mins and 30s of the 2nd part of the WOD consisted of me trying to do a set, laughing at myself, then trying again… Haha! I need to work on my push ups…

  25. Amanda

    No strength – stretching, foam rolling, etc

    WOD rx’d: 20 + 18 rounds

    That was a fun one!!

    2. Jamie

      Nice good on the pullups! My legs are still burning from yesterday and my arms are burning from tonight, can’t wait to see what burns tomorrow night!

  26. Heather S

    MOB
    15 burpees
    WU X 1

    Strength – Push Jerk 5’s
    80-90-95-100-105 PR for reps

    AMRAP in 5 minutes
    3 Consecutive Pullups

    Rest 2 minutes

    AMRAP in 5 minutes
    3 Consecutive Pushups

    16 – 16

    So much harder to do than it looks on paper (again!)
    Great job 5:30 crew!

  28. Heidi

    OHS x 5: 65-70-80-87.5 ???- 100 x 4
    Lost my balance on my 5th rep @ 100# & dropped the bar…focus, focus

    WOD:
    Pull Ups – 7 Rounds
    Push Ups – 19 Rounds

    Once again, pull ups kicked me in the ass. I had at least 2 rounds where I failed on the 3rd rep (…and yes,there was swearing!) Happy to have done it without a band though.

    1. Amanda

      Good job, Heidi! You’re definitely winning your fight with pullups!! Great progress! πŸ™‚

    2. Lora

      Awesome work without the band for pullups Heidi. πŸ™‚
      Great work on the OHS’s too!

  29. Lora

    Mobility
    15 burpees
    WU x 1

    Strength: Front squat (x3)
    95(10)-135-150-165-180-190 (PR reps) πŸ™‚
    It was fun sharing a bar with you Rob

    WOD as Rx
    AMRAP 5 mins
    – 3 Consecutive Pullups (hands must leave bar between rounds)
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Pushups (hand release between rounds)

    Score: Pullups = 13 rounds (ugh…my goat for sure)
    Pushups = 19 rounds (happy with this, but they were UGLY at the end! ha!)

    Cashout – suntanning stretch (ouch)

  30. Sarah

    Mobility
    15 burpees
    WU x 1

    Strength: Overhead Squats
    stick, 10, 15, 20, 25, 25 – focusing on form, really struggle with this lift

    WOD as Rx
    AMRAP 5 mins
    – 3 Consecutive Pullups (hands must leave bar between rounds)
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Pushups (hand release between rounds)

    Score: Pullups = 17 rounds
    Pushups = 19 rounds (with horrible form as Kevin showed me when the WOD was done) Thanks for showing me Kevin and giving me the pointers…. I will work on these.

    Cashout – suntanning stretch

  31. Chris

    Mobility
    15 burpees
    WU x 1

    Strength: OHS 45-55-60-65-75-85

    WOD as Rx
    AMRAP 5 mins
    – 3 Consecutive Pullups (hands must leave bar between rounds)
    Rest 2 mins
    AMRAP 5 mins
    – 3 Consecutive Pushups (hand release between rounds)

    Score: Pullups = 11 Rounds
    Pushups = 23 Rounds

    Cashout – suntanning stretch

  32. Lance

    mobility WU X1

    Shoulder Press X 5

    110-100-105-110-115(failed last rep)

    WOD

    AMRAP 5 mins 3 consecutive pull ups (scaled to rubber band)
    Rest 2 mins
    AMRAP 5 mins 3 consecutive Push ups

    Total Rounds – 15 + 7

  33. Darrell

    WUX1
    15 Burpess
    Practiced form on cleans
    Wod
    Pull-ups 23
    Push-up 25
    Alot of failed reps

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