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:

  1. Morgan4/20/2012

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

    Anyone want to do this with me on Sat??

    ReplyDelete
  2. Alison4/20/2012

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

    ReplyDelete
  3. Anonymous4/20/2012

    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

    ReplyDelete
  4. Traps4/20/2012

    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

    ReplyDelete
  5. Peter4/20/2012

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

    ReplyDelete
  6. SRD4/20/2012

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

    ReplyDelete
  7. Michelle4/20/2012

    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!

    ReplyDelete
  8. 04/20/2012

    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

    ReplyDelete
  9. Anonymous4/21/2012

    we all did strict pull-up :)

    ReplyDelete
  10. Boves4/21/2012

    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

    ReplyDelete