Tuesday Workout: Weighted Pushups and 800’s

[youtube=http://www.youtube.com/watch?v=5LHid-nC45k&rel=0]

STRENGTH

A1. Weighted Push-up 10 x 3 sets; rest 30 seconds

A2. Max Rep Strict Pull-ups x 3 sets; rest 2 minutes

*Use plates on back for weighted push-up or use bands for resistance. If not able to do weighted push-up for 8-12 reps, scale each set back to max rep bodyweight push-ups or max rep push-ups with hands on box.  Use bands on pull-ups if necessary, or perform a max rep set of ring rows.

WOD

Level 1

3 Sets:

  • Run 400m
  • Rest 2 minutes

Level 2

3 Sets:

  • Run 800m
  • Rest 2 minutes

*Record Each 800m Effort Separately

 

Announcements:

  • Come out to the “First Friday” June potluck-style BBQ and cornhole this Friday, June 7!  Join the event via Facebook.
  • Regular class make-up (10am and 11am) on June 8 is CANCELLED due to the weightlifting seminar we are hosting with Phil Sabatini.  However, we will still be running ESSENTIALS and our FREE INTRO on June 8 at noon!
  • Please note that we will be holding a regular CrossFit class make-up session on June 9 (Sunday) from 11am-12pm to make up for the cancellation.

14 thoughts on “Tuesday Workout: Weighted Pushups and 800’s

  1. Pushups: 10 w/ green band and 25#; 7 w/ green band and 25#, 3 w/ green band; 8 w/ green band, 2 BW

    Pullups: 37 total

    800 m: 3:23/3:15/3:16

  2. pushups: 10lb 10×3
    pullups: 20 with red band
    800m: 3:40/3:36/3:39

  3. Pushups: 2 sets @ 25#, 1 @ 35#
    Pullups: 19

    WOD: 3:23 / 3:16 / 3:25

  4. 20# pu 15 pu with red band
    WOD: 3:15/3:23… and then my body said nay… 3:50

  5. Strict Pullups: 3×5 (#10/0/0)
    Max Rep Pushups: 20/20/15
    WOD (500m row): 1:53/1:53/1:52

  6. 3 x 3 minute Hill Sprints on the MTB

  7. push ups: 25#
    pull ups: 24
    800m: 3:46/4:04/4:10

  8. 45#
    22+9+7=38
    2:53, 3:03, 3:18

  9. 45#, 10, 10, 7
    3:52, 3:56, 3:42

  10. Did my 800 intervals on a nice flat track w Coach Kev timing:
    3:41, 3:35, 3:31
    Instead of pull ups runs were preceded by two hours of weed pulling

  11. 40 regular push-ups, no weight
    40 ring rows
    4:44, 4:35, 3:00(400)

  12. Pushup @ 45#
    Pullups- 19, 10, 6
    800M- 3:46, 3:35?, 4:10

  13. Push-up @ 35#
    Pull-ups @ 5-9-5 last two sets w/ redband
    800 @ 3:43, 3:52, 3:37

  14. Pushup: 45#
    Pull Up: 15, 9, 6
    WOD: 2:58, 3:04, 3:05

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