Weighted lots of stuff

Weighted Pullups
4 reps x5

Weighted Dips
4 reps x5

Weighted Situps
15 reps x 3

Getting fit for sport…another reason to join CrossFit Moncton
Getting fit for sport…another reason to join CrossFit Moncton

47 thoughts on “Weighted lots of stuff”

  1. Mobility
    WU x 2
    Foam roll + Lacrosse ball

    – Weighted Pullups (5sets x 4reps)

    – Weighted Dips (5sets x 4reps)

    – Weighted Situps (overhead) (3sets x 15reps)

    Cashout: 90 seconds wall sit x2

  2. Mobility + WU x 1
    Group Mobility

    Weighted Pull ups 5 sets of 4 reps
    25#-40#-45#-50#x3-45#x4 (50# is PR by 5# on 3 rep max)

    Weighted dips
    4×15#-4×20#-4×25#-4×30#-3×35# fail (30# is PR by 5# on 3 rep max)

    Weighted sit ups
    3×15 reps
    35#-45#x10- 20x sit ups

    Cashout 90 sec wall sit unbroken

  3. Mobility
    GHD Situps (full) 3×10
    Extension (6#) 3×10
    Man Test 2.0 = 1m30 … that first 11′ bar cost me precious time
    Partner Wall Ball Relay w/ Caleb (1m30) = 13 gym lengths

    Weighted Pull-ups 4-4-4-4-4

    Weighted Dips 4-4-4-4-4

    Weighted Situps 15-15-15

    Cashout – Accumulate 90s Wall Sit = 3 sets of 30s

  4. WU+mobility+ 90sec partner run with 14# ball. Total 10.5 laps with Charlene

    Weighted pull ups 5x4reps
    Green+red band, Blue+red, blue+purple negative, red+purple negative, red negative

    Did max holds with small box and tried a few dips. Really need to work on keepin arms in

    Weight sit ups
    3X15 15#
    First time doing these. Harder than expected.. :/

    Cash out: 90 sec wall sit unbroken
    250m row: 1min

  5. Partner med ball relay with Davis
    14 lengths in 90s

    Weighted Pullups x4

    Weighted Dips x4

    Weighted Situps x15

    Wall sit for 90 sec unbroken

  6. Mobility
    Warm up x2
    Group mobility
    -Weighted pull ups scaled to pull ups: 5 sets of 4 reps (green, blue, blue, purple and red)
    -weighted dips scaled to dips with blue band (5 sets of 4 reps)
    -weighted sit ups (3sets of 15 reps) #20 and #25
    Cash out: 90 seconds of wall sit (unbroken)

    Fun class Mario!!!!!

  7. Strict Pull-ups
    BW 4-4-4-4-4

    Ring Dips
    BW 4-4-4-4-4

    Weighted Situps 3 x 15reps

    Cashout – Accumulate 90s Wall Sit (unbroken)

  8. Mobility
    Wu x 1
    Group foam roll and lax ball work.
    Weighted pullups
    50/ 60/ 70/ 80/ 90/ 100 x 4 5lb and 2 rep pr

    Weighted dips
    40/ 50/ 60/ 70/ 75. 10# pr

    Weighted sit ups
    65/ 85/ 95 x 10
    Love these strengths!! 🙂
    Great class Mario.
    Great work 6 amer’s!!

  9. MOB/ WUx2

    Partner med ball relay
    14 lengths in 90s (Fran cough inducing)

    Weighted Pullups x4
    Small Red – Small Purple – No Band – No Band (kipped a little last rep) – Small Purple

    Weighted Dips x4
    With plastic crate – 15 sec hold – BW Strict – Negative dip – Negative dip

    Weighted Situps x15

    Wall sit for 90 sec unbroken

  10. Mob / WU

    Foam Roller / Lacrosse Ball Stuff

    Weighted Pull-ups x 4
    30 – 35 – 40 – 45(3) – 40

    Weighted Parallette Dips x 4
    45 – 90 – 135 – 180

    Weighted Situps x 15
    35 – 55 – 75

    Cash out:
    90 second wall sit – unbroken

  11. Mob
    WU x 1
    Group foam roll / lacrosse ball

    Negative pull-ups
    Black band – 4 sets… ran out of time

    Ring holds
    Just toes touching the ground

    Weighted sit-ups
    @ 15 – 15 – 20#

    Cashout – 90 sec wall sit unbroken + extra mobility

    First class back after about 1 month away and my 3rd class in about 2 months. I’m going to feel it tomorrow!

    Great to see everyone!!

  12. Mobility
    WU X 1
    More Mobility

    Group Mobility/Med Ball relay

    Pull ups 5 X 4

    All black band = 4-4-4-4-3

    Dips 5 X 4

    All with box in front 4-4-2-3-1

    Situps 3 X 15


    Cashout – Accumulate 90 second wall sit

    Extra Fitness – Rowling with Kevin and Lance Score: I think it was more than Kevin and Lance combined.

    Fun class Kevin!!

  13. mob wux2
    group wu

    weighted pull up
    x4 5#x3 71/2 x3 10 x4 12 x2

    x4 21/2×4 5×4 10×4 15×3

    weighted sit up
    45×15 50 x12 55×6

    90 sec wall sit

  14. mob
    group mobility and warmup

    weighted pullups 5 sets of 4

    weighted dips 5 sets of 4

    weighted situps x 15 (had a bit of trouble picking the weight for these as I remembered doing them before but not the weight that I used or the reps.. was going to start with 65 thank to Craig I decided on a warm up set at 45 that opened my eyes! lol.. the set of 95 was brutal, thanks for the push and the ‘hold’ Craig)

  15. Mob
    Group wu- with the lovely Kimmy!

    Weighted Pullups
    4 reps x5
    (Pink band all negative)
    Weighted Dips
    4 reps x5
    Weighted Situps
    15 reps x 3 @ 35/40/40-last 5 fail!
    ( ha! Man I was a keener!!!! What the hell was I thinking!!!!) thanks Heather for sharing the bar and the peer pressure to do another set 🙂

    Thanks Amanda great class
    Good job 5:45

  16. WU x 2
    Group Mobility

    weighted pullups x4

    Weighted dips x4
    body weight-15-20(3)

    Weighted sit ups x15

    Cashout 90 sec wall sit unbroken

    Tonight was my 500th class!

  17. Medicine ball relay with Kevin (20#) – All I could hear were your footsteps chasing me and thinking I better get my ass in gear then all I could think is OMG these 90 sec are long, 35sec to go and then I realized the time was going up lol. Thanks for being my partner Kevin lol

    Weighted pull up – worked on negatives – 4xblue, 4xpink,3xpurple, 4xpink

    Ring dips – Ring dip holds 10 sec, 12 sec, 9 then tried a couple using the small box 2, 2 (that is a lot harder than using bands! )

    Weighted sit-ups 15 x 15#, 25#, 30# (great work Alaina)

    Fun class! Thanks Kevin!

  18. Mobility
    WU x 1
    Group mobility (pec ball, and lat rock and roll with foam roller)
    90-second med ball relay with Jeff. 14 lengths, I think….too busy breathing to keep count.

    Strict pullups (5 x 4)
    4th rep in all of these sets was a struggle. UGH!

    Strict ring dips (5×4)
    My shoulders did not enjoy these today.

    Weighted OH sit-ups (3 x15)
    Bit off more than I should have with the first set at 65#. What was I thinking?? Dropped it down for sets 2 and 3.

    Fun sharing a bar and rings with you today Pete (and Mike). Thanks for the encouragement 🙂

  19. Group Mobility. Rolled my quads as they are on fire from yesterday’s reverse lunges.

    Medicine ball relay with Joel.

    Strict pull-ups

    5 x 4

    Strict – 5 – 10 – 12.5 – 15

    Strict Ring Dips

    Strict – 2.5 – 7.5 – 10 – 12.5

    Opted for Toes to Bar due to sore buttocks.

    10-10-10-10-10 (very unbroken)

    Cash-out: 90 seconds wall sit: unbroken

    Thanks Amanda!

  20. WU x 1
    Group Mobility


    weighted pullups x4


    Weighted dips x4

    body weight-15-20

    Weighted sit ups x15


    Cashout 90 sec wall sit…definitely broken.

  21. Mobility
    Group mobility and wu

    Weighted pull ups 4×5
    Green band first then did the negative with the blue band for the rest.

    Weighed dips 4×5
    Did the 10 sec holds

    Weighted situps 15×3
    These were slow going tonight. Finished off in the warmup room.

    Cashout- Tried selling a couple Christmas wreaths. Still trying if anyone is interested. They are a mix of pine & cedar with a bow for $12.

    Great class Amanda

  22. I looked at the wod today and though: “nice easy class today”. I was sorely mistaken.

    The relay race with the med ball wrecked my pullups, my recovery is SO slow – I was still panting from the relay and couldn’t lift nearly as much as I did last time 🙁

    4x 10#
    4x 5#
    4x 5#
    Last rep on the last 2 sets I couldn’t get my chin over the bar. Maddening. I got up to 17.5# last time.

    BW for all sets, worked on keeping my body straight. These are much harder this way!

    15x 35# for all sets…I was partnered with Sean and he wouldn’t let me drop the weight after my first set. lol

  23. Mob
    Group wu and mob
    15 laps at 14# with frank

    Weighted pullups
    Purple/purple/purple/purple/negatives full workout
    Weighted dips
    Bw/bw/2+1+1/ 2 negative 2Hold.
    Weighted sit-p
    45, 65,65

  24. Mobility + WU

    30on/30off Rowing for 10min = 1316m

    Group mobility and WU

    Weighted pull ups 4×5
    Purple band x4
    Last set no band, failed last rep.

    Weighed dips 4×5
    Did the 10 sec holds x 2
    Straight leg on box dip

    Weighted situps 15×3

    90 sec Wall Sit: unbroken

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro