Wednesday Workout: Weighted Pull-up and a Partner WOD

STRENGTH

Weighted Pull-up, 3-5 x 5 sets

WOD

In Teams of 2 (one person working at a time):

AMRAP 12:

  • Pull-up x 10
  • Sprint to Street (Belleview) Relay Style
  • Sandbag Lunge (50s/30s) x 20 (10/leg)

Notes: One person working at a time.  For relay run, Partner 1 runs to the street and back and tags Partner 2 who runs to the street and back.  Once both partners are back in the gym, they may begin the sandbag lunges.

ANNOUNCEMENTS

Labor Day Schedule

On Monday, September 1, we will have one class only at 12pm due to Labor Day.  This class will be an “open-gym” format, but we will have a programmed workout if you want to do it.  Otherwise, you can come in on Monday and make up a workout from the previous week.  Expect class to run anywhere from 1-1.5 hours.  Thanks!

Saturday CrossFit Make-up Class Schedule Changes

Starting Saturday, September 6, we will go back to a 10am and 11am CrossFit Class Make-up schedule.  We will no longer have make-up class at 8am!  See our online schedule for accurate class schedule info HERE.

5 thoughts on “Wednesday Workout: Weighted Pull-up and a Partner WOD

  1. Pam & I did 5 rds + 4; 500m row @ 2:05

  2. pull ups: body weight [5,5,5,4,3]
    wod: 7 + 3 with Joey

  3. W/ Lauren Connor

    7rds + 8 lunges Rx

    Lauren crushed it & did the 52# sandbag lunges with me AND 40 of our 70 pullups.

  4. WOD: 7 + 1/2 run Rx w/ Bill

    Forgot to do pull-ups at the gym, so I did 3 sets of 5 strict BW pull-ups at home. Got one weighted pull-up in with a 10# cat, but he was uncooperative on subsequent reps. 🙂

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