Tuesday, 12/21/10

WOD #1
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

Rest as necessary between rounds.  Post reps for each round to comments.

WOD #2
AMRAP 12 minutes
Bear crawl 100 feet
10 Burpees
Crab walk 100 feet
10 Squats

Post rounds to comments.

7 comments:

Adam said...

Today I did a birthday WOD in honor of my 33rd birthday:

1 round of the following for time:

33 x Double-unders
33 x Sit-ups
33 x Burpees
33 x Lunges (total, not per leg)
Run 3300 meters
33 x Pull-ups
33 x Push-ups
33 x Air squats

25:50 - great WOD, but the burpees were not my idea of a present!

Matt said...

Aloha, from the great rainy state of Hawaii.

Lynne @ a BW of 180 as Rx'd

12/40
11/30
8/25
8/26
7/22

Total: 46/143

That was a smoker.

Adam, Happy Birthday. Great WOD. Burpees are always a great present:)

jswobe said...

Lynne

Bench @ 190: 7,7,5,5,5
Pull ups: 11(DH),8(DH),7(DH),12,10


GO ARMY! USMA '00
US Army RDECOM
Aberdeen Proving Ground, MD

Adam said...

Matt, you're a beast with the pull ups. How did you get so good at them? Please share your secret.

ErinM said...

WOD #2
6 rounds + 20 feet of bear walk

Thanks to the little brother for trying out cross fit with me!

Matt said...

Adam,

The only way to get good at pull-ups is to do pull-ups. I also do dead hang chest to bar for warm-up and I do chest to bar on as many WODs as I can.

Tex said...

Did a modified "Nutts" from the main site:
For time:
10 Handstand push-ups
240 pound Deadlift, 15 reps
25 Box jumps, ~33" Truck tailgate
50 Pull-ups
100 Thrusters w/45lbs plate
200 Double-unders
Run 400 meters with a 45lb plate

27:32