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Wednesday 9/2/09

For time.

100 x Medicine ball squat clean (20lb/12lb)
100 x Push up
100 x Sit up

then,

After a short rest and complete.

Max rep pull ups

Post time and number of reps to comments.

If you are interested in putting together the WOD for CrossFit Friday this week shoot me an email or come by and see me so we can get you dialed in.
on

27 comments:

  1. AnonymousSeptember 1, 2009 at 10:41 PM

    Is this done all the way through? Or in sets at your discretion?

    ReplyDelete
  2. Black and Gold CrossFitSeptember 2, 2009 at 5:17 AM

    Done all the way through.

    ReplyDelete
  3. Vanilla GorillaSeptember 2, 2009 at 6:19 AM

    8:54 as rx'd
    25 Pull Ups
    Harder than it looks.

    ReplyDelete
  4. ChrisSeptember 2, 2009 at 6:20 AM

    Had nothing this morning.

    Did it backwards.

    20 Pullups

    13:07 for the workout in reverse order.

    ReplyDelete
  5. UnknownSeptember 2, 2009 at 7:07 AM

    20:43 - cleans took forever
    32 Pull Ups(PR)

    ReplyDelete
  6. JWhipsSeptember 2, 2009 at 7:14 AM

    11:43

    26 Pullups. I just couldn't hold onto the bar any more. I need to work on my grip.

    Mark, great job on the 2nd PR this week.

    ReplyDelete
  7. JJSeptember 2, 2009 at 7:47 AM

    33 pull-ups
    12:59 as Rx'd
    Then 27 pullups (Lost my rhythm and my grip, not much to start with...)

    ReplyDelete
  8. Black and Gold CrossFitSeptember 2, 2009 at 9:20 AM

    I was so gassed this morning and still out of it when I wrote my original post. So after looking at it, I realized it made no sense. Anyway...

    14:00 WOD

    30 pull ups

    This will be the third day in a row of WOD in the morning and Ultimate Frisbee games in the afternoon. My sprinting is definately getting some work and my legs are shot. Old age is catching up to me. Stairs are a fun new obsticle today as well thanks to the Med Ball cleans.

    Vanilla Gorilla came by my office and told me that he realizes he did not do the squat cleans to standard and will be going back later to do a redo. That's dedication at its finest. Or maybe he just didn't want me to post another picture of him in the rack, I don't know.

    Let me know if you want to plan CF Friday this week. Otherwise you will leave it up to my sick, twisted mind and I have some doosies.

    ReplyDelete
  9. UnknownSeptember 2, 2009 at 9:23 AM

    14:06

    24 Pullups

    ReplyDelete
  10. ChrisSeptember 2, 2009 at 10:05 AM

    Forgot to say I did air squats instead of med ball cleans too...time crunch and no med balls available.

    ReplyDelete
  11. derekmeatwadSeptember 2, 2009 at 11:28 AM

    didn't get to the situps because of formation

    21PU, not the best day

    ReplyDelete
  12. JWMSeptember 2, 2009 at 11:45 AM

    18:25 as rx'd

    The med ball cleans destroyed me and coule have looked better.

    22 Pull Ups before grip gave. Like Jason, I need to work on my grip!

    ReplyDelete
  13. NMSeptember 2, 2009 at 12:20 PM

    12:56
    33 pull-ups

    Lot of great coaching and improvement on Med Ball Cleans this AM. Like many others w/pull-ups, I gotta improve grip strength as well.

    ReplyDelete
  14. ChadCSeptember 2, 2009 at 2:22 PM

    14:50

    22 pull-ups

    ReplyDelete
  15. Paul MarySeptember 2, 2009 at 2:49 PM

    11:00 as rx'd

    11 pullups
    +11 pullups with green band

    ReplyDelete
  16. CDSeptember 2, 2009 at 3:06 PM

    18:00 as rx'd. 7 pullups - grip was failing, but the kipping is starting to come together.

    ReplyDelete
  17. AnonymousSeptember 2, 2009 at 3:26 PM

    13:38 as rx'd
    feet not held on situps

    17 strict pull-ups

    ReplyDelete
  18. Vanilla GorillaSeptember 2, 2009 at 3:51 PM

    Redo of this morning's workout:
    As rx'd 11:30
    20 Pull Ups
    It was the grip on this one that went frist. My efficiency is also lacking with stringing more than 25 Pull Ups together.

    ReplyDelete
  19. Demet-hookSeptember 2, 2009 at 4:12 PM

    13:44

    20 Pullups...weeeaaakkkk

    ReplyDelete
  20. AnonymousSeptember 2, 2009 at 4:51 PM

    13:11 for me. Lots of pushups have been done at Pt in the morning. Thought the pectorals might rip.

    22 pullups

    ReplyDelete
  21. AnonymousSeptember 2, 2009 at 5:07 PM

    22:30 WOD
    17 pu's

    I did many more than 100 per exercise due to bad form... Honesty hurts in CF... Med ball is really easy to do improperly and not realize it.

    ReplyDelete
  22. VWSeptember 2, 2009 at 5:42 PM

    13:00 with 28 pullups

    ReplyDelete
  23. AjCSeptember 2, 2009 at 8:23 PM

    Didnt make the workout this morning, but i did the workout during Dean's hour. 23 min and only 3 pullups

    ReplyDelete
  24. MBKSeptember 2, 2009 at 10:29 PM

    15:04 as Rx'd

    17 Pull Ups

    ReplyDelete
  25. UnknownSeptember 2, 2009 at 10:32 PM

    22 mins

    15 pu

    ReplyDelete
  26. westpointleftySeptember 2, 2009 at 11:35 PM

    14:27 with 16 Pull ups

    ReplyDelete
  27. Chris MSeptember 3, 2009 at 11:05 AM

    19:22
    14 PUs

    ReplyDelete