Thursday Workout: Weighted Pull-ups, Push Press, Toes to Bar, and Burpees Over the Bar

STRENGTH

Weighted Pull-up (any grip), 3 x 5 Sets

WOD

Level 1

Complete the Following in 3 Minutes for 4 Total Sets:

Dumbbell Push Press (35/20) x 10
V-Up x 10
Burpee x 10
Rest for Remainder of Set

Level 2

Complete the Following in 3 Minutes for 4 Total Sets:

Push Press (95/65) x 10
Toe to Bar x 10
Burpee Over the Bar x 15
Rest for Remainder of Set

Notes: Record total working time. If Necessary, scale the reps on the burpees so that you are getting about a minute of rest each round.

ANNOUNCEMENTS

Erg Clinic With Our Very Own Laura Kocourek

Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD. This clinic is going to be a great learning experience for all, so be sure not to miss it! The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees). The clinic is FREE to members and $20 for non-members.

Please RSVP to the Facebook Event Here or email info@crossfitcharlottesville.com if you plan to attend. If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.

13 thoughts on “Thursday Workout: Weighted Pull-ups, Push Press, Toes to Bar, and Burpees Over the Bar”

anavatsyk December 12, 2013 — 8:18 am

PU- 6 sets of 2
WOD: 7:22 rx

Simon December 12, 2013 — 11:26 am

PU – 25#
WOD: 4:22 Rx

Jess A. December 12, 2013 — 3:01 pm

PU – 53, 58, 63, 70, 75
WOD: 4:13 rx

1. andy December 12, 2013 — 4:21 pm
  
  same!
  
  1. Martha December 12, 2013 — 7:57 pm
    
    woo-hooo!
  2. Scott December 13, 2013 — 8:05 pm
    
    Honey badgers unite! There, I had to say it
Seth December 12, 2013 — 5:00 pm

PU: up to 45
WOD: 5:53

Bob December 12, 2013 — 6:16 pm

PU: up to 53
WOD: 6:30

ope December 12, 2013 — 6:21 pm

40#
4:42

Lex December 12, 2013 — 6:49 pm

PU: 10, 15, 12, 12, 12 (probably should have started out with a lighter weight…)
WOD: 6:00 @ 55#

Taylor December 12, 2013 — 7:46 pm

PU: 10,10,15,15,20
WOD: 1:05, 1:06, 1:18 @ 65#

David Hargis December 12, 2013 — 7:57 pm

5:57 Rx’d
1:09, 1:12, 1:41, 1:55

David Haslup December 13, 2013 — 8:42 pm

PUs up to 25#
WOD 6:40? @ 85#