Tuesday 8/11/09

Cindy with a Kicker

As many rounds as possible (AMRAP) in 20 minutes of:

5 x Pull up
10 x Push up
15 x Squat
1 x trip to the 4th floor and back via stairway to heaven

Post number of rounds complete to comments.

Before we start this WOD, there will be a short discussion/demo of a proper squat technique and pull ups so that we all know the standards and make sure everyone adheres to them.

25 comments:

Dubbs said...

Wow.

6 complete rounds + 5 Pullups + 10 Pushups + 10 Squats.

Mark R said...

8 rounds in a little over 20 minutes

Great work by everyone!

Nutrition Tip:
As you get ready to hit the books and pull all-nighters, remember those energy drinks aren't all they're cracked up to be - it's Meth in a can. If you can't live without your Monster/Red Bull, you need to read this:
http://library.crossfit.com/free/pdf/CFJ_Graves_MethInACan.pdf

Sarah said...

8 rounds
4 rounds unassisted pull-ups
4 rounds assisted with the green band

Jason said...

8 full rounds. Great group this morning. I counted 32 people!!!

Gregg, way to show some great integrity by coming on your own and rocking through the WOD.

Jake said...

7 full rounds + 5, 10, and 15 w/o stairs

Black and Gold CrossFit said...

Almost 9 rounds...came through the door on my 9th round just over 20 minutes.

Phenominal group this morning. The extra motivation really makes a difference. Keep it growing. Remember if you have questions ask one of the trainers, we are here for you guys to make sure that we all get better.

SB said...

8 full rnds.
Awesome group this morning!
It was amazing how adding the stairs decreased my work capacity by over 50% on Cindy (23 to 8 rnds).
On that note, just think how much the terrain in Afghanistan could decrease your WC when it counts!

Hungry Hungry Hippo said...

8 rounds

but about 20 seconds over

ChadC said...

7 rds + cindy. Came in the door on the 8th rd at 20:45

Grenade said...

That was a great WOD, 5 rounds complete. This is the first time I was able to do all the pull-ups unassisted.

Grenade said...
This comment has been removed by the author.
Gregg said...

7 rounds, need to find a louder alarm

Mike said...

7 rounds + 5 pullups.

I ran a 400 between each round because Ft. Rucker doesn't have a four story building...or at least that I've found yet.

NM said...

9 rounds + 4 pull-ups. Awesome group this AM...was great to share the suck together.

I will most likely be TDY tomorrow so I'll have to make the WOD up. Look forward to seeing the Crew on Thursday AM.

Adambo33 said...

Right at 7 rounds. Ran up my high schools stadium stairs but I think I overestimated a little. Love the addition of comments.

Mac said...

7 rds + 5 PullUps,10 PushUps, 15 Squats.

Demet-hook said...

Are we supposed to do kipping pullups or dead hang?

ChadC said...

Does not matter. The standard is chin over the bar and locked out elbows at the bottom

JJ said...

Finished 9 rounds at 35 seconds over, just couldn't catch NM on the stairs. NM, thanks for pushing and pulling me through this one...

Maj said...

7 rds and 5,10,15
It's good to get back into the suck after such a busy summer

Demet-hook said...

7 complete rounds plus everything but the stairs

Jimmy said...

8 rounds, + 5 Pull-u, 10 Push-u, 9 squats. Did 100 reps jump rope; didn't have stairs.

Tex said...

10 rnds in 20:12

Pull-ups were strict
Run was 230m including 25 stairs
Altitude -7250ft

I miss the morning group. However, I have found a CrossFit group here at USAFA.

B Wat said...

Almost 9. Got 8 + cindy + the stairs.

Kings said...

Just finished 8 rounds. This was a good suck.