Warm-up Drills (12.15.2010)Speed Rope x 5:00
''Burgener Drill'' (PVC/2Rnds)
12-9-6 reps each of
Medicine Ball Cleans
Push-ups
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Chest/Ext.Rotation Stretch (Bar)
-Lateral Lunges
''Max Effort Bench Press 3-3-1-1-1'' (12.15.2010)
Work through the following sets/reps of Bench Press using progressively heavier loads in order to determine an accurate 1-rep maximum.
3-3-1-1-1
Post loads to comments.
''Gutwrencher'' (12.15.2010)
4 Rounds for time of
Row 250m
10 x L-sit Pull-ups
15 x DB Push Press
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (12.15.2010)
Posts
28 comments:
When is Bonnie coming in again. We still need her to take our steroid test.
Dan
ME BENCH:
185/205/225f
gut wrencher:
16:39 40# t2b/pu's
Nuri
Max effort bench
185/195/205(f)
"Gutwrencher"
13:58, L-pullups #35 DB
ME Bench Press
135x5
155x3
185x3
225x1
255x1
275x1
''Gutwrencher''
4 Rounds for time of
Row 250m
10 x L-sit Pull-ups
15 x DB Push Press (40lbs)
9:45
Thanks Bama, Laura(PB), and Mtn.Rob for letting me suffer in the trenches alongside you during the WOD. L-sit Pull-ups were just as I remembered them, magnificently humbling.
Oh, I also paid a Tax of 40 x Burpees. Booooo.
Bench Press: 175/185/195F
Gut Wrencher: 15:30(?)
Dan,
I'll ask Bonnie when she's coming in for the test. Hopefully, my question won't cause her to have roid rage.
Bench -- 135/155/175
Gutwrencher -- 17:10 w/ 35's
ME bench press
135/185/205F
Gutwrencher
Time 11:59 with 35#
Indy
135,155,165
gut 16:44 pullups and mod. knees
Bench Press 85/90/95lbs.
"Gutwrencher"
13:33
L-sit pullups w underhand grip
25lbs. DB
laura b.
I'm only Half Evil
M.E Bench Press
135/155/175/185
"Gutwrencher"
16:33
10xPullup[Green Band] and 10xKnees2Elbows
35lb DB
Stoopid Burpee Tax ... I'm last, so I'll pay.
M.E. Press:
45/50/60/65/75
4 Rounds- 15:43
250M Row
10X Pullups
10X K-2-E
Alison
Max Bench Press
135 x 5
155 x 3
165 x 1
175 x 1
185 x F
"Gutwrencher"
18:23
supine l-sit pullups
35#
Max Bench Press
65/85/95/105F/100
Gutwrencher
15:55 (25lb DB/Pullup-K2E)
175/185/195F
cant remember my time for the guywrencher but i know it was in the range of 15:00 to 18:00??
marcus
M.E. Bench
185/195/205/205
Gutwrencher
12:34
get some
Mike D
M.E. Bench
135 / 145 / 155f
Gutwrench
14:31
Haven't done a bench since I was 180 lbs so the numbers got all screwed up to determine a starting one rep max.
M.E Bench
75 x 5
95 x 3
115 x 3
125 x 3
135 x 1 = Starting 1 rep max.
Gutwrench 13:42 - Hardest part is not kipping
Holy Hell, so many postings. I love it.
The only thing harder than the WOD today was trying to spot 4 different freaks on the bench press at the same time. Awesome seeing all the sicky numbers everyone was pushing. More hell to come. And thank you to everyone for finally contributing to the posting section... Burpee Taxation is glorious.
Max Bench Press: 95/115/135
Gutwrencher 20:49 MOD- row, blue band dead hand x 10, knee to elbows x 10, 25# DB
B-Rye
Max bench press: 185/205/225/235F
Gutwrencher 17:33 (pull-ups and Knees-to-elbows)
Jeff B
garrett
max bench press: 145/155/165
gutwrencher: 13:30
GARRETT! YESSSSSS
Jens ME benches
115/135/145
Gutwrencher 17:47, L's
( without glitter)
bench press 95/105/115
and that other things 21:22
Callie
225/250/275F
13.43
ME Bench - 285
WOD- 9:42
Just did this today.
Max Effort Bench Press 3-3-1-1-1''
175x3
205x3
255x1
275x1
295x1
305x1
''Gutwrencher''
4 Rounds for time of
Row 250m
10 x L-sit Pull-ups
15 x DB Push Press (40lbs)
13:19
Max Bench Press
105/115f/110
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