4/20/2012

''Regional CF Games Team WOD 4'' (04.20.2012)

Warm-up Drills (04.20.2012)
Run 800m
''Burgener Drill''
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Mobility**
-Groiners (:15 min per side)


''Regional CF Games WOD 4'' (04.20.2012)
75 x Back Squats (95lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (95lbs)
75 x Front Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)
75 x Overhead Squats (45lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (45lbs)
75 x Back Squats (135lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (135lbs)
75 x Front Squats (85lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead
75 x Overhead Squats (65lbs)
50 x Pull-ups
25 x Shoulder-2-Overhead (65lbs)

Notes: We will allow athletes to choose their poison today by either splitting the workload between a team of 2 CrossFitters or by attacking it as Rx'd. Enjoy freaks, and when you see Dan and Tiff training do what you can to push them... Their day is on the horizon as Regionals creep ever closer!

Skill Development (03.09.2012)
Rest Up for Monday's Hell... You earned it.

Burpee Challenge (Optional)
96 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.09.2012)
''5x1:3''
Swim, Bike, Run or Row (C2)
5 Rounds of
(1:00 x 3:00 rest)

Post distances to comments.

10 comments:

Morgan said...

Sorry playing golf later - this looks like a real hand shredder.

Anyone want to do this with me on Sat??

Alison said...

"Team WOD 4"
Me, Myself, and I
208 reps
55#/35#OHS

Anonymous said...

Team WOD 4

stopped after completing
75X Front Squat 85lbs

30 minutes flat.

we ran out of time :(
Really hard but kinda fun!!!

Filipe& Michelle (she joyed forces so she wouldn't lose 3 days in the roll) hahaha

Traps said...

Individual wod 30 minutes
Completed the following
50 - 135# back squats
40 - pullups
30 - 135 s2o
50 - 85# front squat
40 - pullups
30 - 85# s2o
50 - 65# oh squat
14 - pullups

304 total reps

Jay

Peter said...

Team WOD 4
by Jeff B & Peter
541 reps
Cruel and unusual punishment.....well, cruel, at least.

sdaghir@gmail.com said...

hahaha sorry Peter! This was Dan's idea...

Michelle said...

Me n filipe were a great team!...
Plus I didn't want to see Filipe cry after I kicked his ass!!!
Also we finished in just under 30 min! Wish we coulda finished the whole thing...but I had to go to that place called WORK!

lewis.robertdavid@gmail.com said...

Complete for Time
50 x Back Squats @ 135
40 x Deadhang Pull-ups
30 x Shoulder 2 Overhead @ 135
50 x Front Squats @ 85
40 x Deadhang Pull-ups
30 x Shoulder 2 Overhead @ 85
50 x Overhead Squats @ 65
40 x Deadhang Pull-ups
30 x Shoulder 2 Overhead @ 65

51:25

That's a really fucked up thing to do during Deadhang Pull-up Month. Who among you actually did strict pull-ups?

-Bert

Anonymous said...

we all did strict pull-up :)

Boves said...

Gene and Tall John
Team WOD 4
361 reps

95#/65#/45# OHS
Green band assist PU Gene
Partial red band assist PU Tall John