2/02/2012

''Weighted/Deadhang Pull-up EMOTM & Sauced'' (02.02.2012)

**GO TO THE 2012 REEBOK CROSSFIT GAMES WEBSITE AND REGISTER TO COMPETE ALONGSIDE YOUR CFNH COMRADES!

FASTERRRRRRR...

Warm-up Drills (02.02.2012)
Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
2 Rounds for quality of
10 x Parallette Shoot-Through Complex
10 x Forward/Back Jumps (over/back=1)
10 x Lateral Jumps (side/side=1)
*Use Parallette to jump over.

''Weighted/Deadhang Pull-up EMOTM'' (02.02.2012)
Every Minute on the Minute for ten minutes perform 2-4 reps of Weighted or Deadhang Pull-ups, scale loads as necessary.

Post reps/load per round to comments.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

''Sauced'' (02.02.2012)
For time
30 x Bench Press (155/85lbs)
40 x Medicine Ball Cleans (40/20lbs)
50 x GHD/Abmat Sit-ups
60 x Wallball (20/14lbs)
Row 70kcal

Post times to comments.

Burpee Challenge (Optional)
42 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.02.2012)
''12x1''
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)

Notes: Hold maximal Distances/Speed/Watts for each interval.

Post distances to comments.

13 comments:

  1. Michelle2/02/2012

    Pull-ups total dead hang = 31
    Workout time w 85# bench press = 20:29

    ReplyDelete
  2. Marcus2/02/2012

    Sauces: 17:49

    ReplyDelete
  3. Joshua2/02/2012

    Weighted Pull-up EMOTM (30#)
    4,4,4,4,4,4,4,4,4,4

    Sauced
    w/ Thrusters (20# Dumbbells) for Wall Ball Shots
    21:34

    ReplyDelete
  4. dutch2/02/2012

    weighted pull-ups 40 with 20#
    sauced 22:15 (155/40/20) (Abmat SU)
    Mike V.

    ReplyDelete
  5. Anonymous2/02/2012

    Pull-ups = 35lbs for 35 reps
    Sauced 21:35 Rxd
    Joel

    ReplyDelete
  6. David2/02/2012

    Wendler Deads and Presses first
    10 @ 330
    8 @ 142

    Then, "Sauced" in 17:45

    70kg bench
    25 lb DB's for cleans

    ReplyDelete
  7. Rich Morse2/02/2012

    Pull-ups = 20lbs for 28 reps
    Sauced 19:21 Rxd
    Rich Morse

    ReplyDelete
  8. Khan2/02/2012

    Weighted Pull-ups
    40 @20lbs

    Sauced
    20:35
    95/20/20

    ReplyDelete
  9. Alison2/02/2012

    Deadhang pull-ups:
    37 w/blue&red bands
    "Sauced"
    65#/20#/14#
    21:19

    ReplyDelete
  10. Crossfit Barn 2.02/02/2012

    "SAUCED"
    20:58

    30°

    -Derek

    ReplyDelete
  11. 02/02/2012

    Every minute on the minute complete 2-4 weighted pull-ups @ 45#
    3,4,4,4,4,3,3,3,2,2
    32 total

    "Sauced"
    Complete for Time
    30 x Bench Press @ 155
    40 x Medicine Ball Cleans @ 40
    50 x GHD Sit-ups
    60 x DB Thrusters @ 20
    70 x kCal Row

    21:08

    God damn bench press...

    -Bert

    ReplyDelete
  12. Callie2/03/2012

    Pullup emotm 40 w green band. Sauced 31:48 with 95/20/14

    ReplyDelete
  13. Kim2/03/2012

    Pullups 20 (first half unassisted, second red band)
    Sauced 21:43 65/20/14

    ReplyDelete