“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Instead of wall ball, I substituted 20lb dumbbell thrusters. I was only able to get 3 rounds in before daycare closed though.
Times:
Round 1 - 6:00
Round 2 - 5:34
Round 3 - 4:43
Round 4 - NA
Round 5 - NA
Total time: 16:17
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Big Dawgs:
As Rxd
Pack:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
http://www.crossfitbrandx.com/index.php/forums/viewthread/6969/
Puppies:
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Rest precisely three minutes between each round. Post time for each of five rounds to comments
Puppies if you cannot do pull ups do beginner pull ups.
Wow, something so simple can be supremely difficult sometimes. I started out doing the Big Dawg workout and finished it my first round, but realized there's no way I'd be able to do all the rounds at that level. I downgraded the second round to the Barbara Lite, but that proved too much. My third round I did Puppy and that's when I hit the wall. No 4th or 5th rounds for me tonight. That's what I get for working out right after eating dinner. Stupid!
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare to 0900410.
Totals:
Squats 365, failed on 405 and tweaked my lower back.
Shoulder press: 205
No deadlifting because my lower back was hurting and crazy sore from yesterday's back extensions. Maxing out is definitely something that requries a day's rest before attempting.
This should be a rest day, but I'm getting caught up from Thursday so here we go again...
“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
This is going to suck.
UPDATE:
This sucked as bad as I thought it would, but that has more to do with the humidity than anything else. I only got two rounds because the daycare closed, which is my fault for not getting there sooner. But at least I tried and got 2/3rd of the workout in.
Round 1 Total: 9:08
Run - 4:31; Back Extensions - 2:05; Situps - 2:32
Round 2 Total: 9:41
Run - 4:35; Back Extensions - 2:25; Situps - 2:41
Round 3 - NA
“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6931/
Pack:
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups (or appropriate progressions)
95 pound Thruster, 20 reps
20 L-Pull-ups (tuck pull ups or pull ups as a sub if unable to do L-pull ups)
Puppies:
Two rounds, of each couplet, for time of:
500 meter Row
10 Handstand Push-ups (or appropriate progressions)
25-45 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Buttercups:
Two rounds, of each couplet, for time of:
500 meter Row
10 Push-ups (or appropriate progressions)
pvc-15 pound Thruster, 10 reps
10 L-Pull-ups (Beginner pull ups or assisted pull ups are and acceptable sub)
Handstand Push up progressions:
http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv
I have a funny feeling I'll be doing Pack or Puppies today. My gym doesn't have dumbbels heavier than 80lbs and I don't know where I'll be able to do handstand pushups at in the gym.
Final Time: 25:30
I did better than I thought. I did everything in the Big Dawg workout except I couldn't manage the 115lb thrusters so I went with 50lbs dumbbells. For the L-Pullups I did get 12 as prescribed on the first round and then finished the remaining with a blend of regular and kipping pull-ups. The second round wasn't so good. I got 4 L-pullups but hit the wall. At that point I had to do assisted pull-ups on the machine with 40lb assist. On the flip side that's the lightest I've gone using the assist machine yet, so I'm getting stronger on the pull-ups after all.
Post time to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6906/
The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells
24 inch Box Jump, 20 reps
20-25 pound Weighted pull-ups, 10 reps
Pack:
3 rounds
100 ft Walking lunge, carrying 15 pound dumbbells
20 inch Box Jump, 20 reps
15 pound Weighted pull-ups, 10 reps or 35 reps no weight
Puppies:
3 rounds
100 ft Walking lunge
12-15 inch Box Jump, 20 reps
20 Beginner or Assisted pull ups
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Ended up doing "Cindy" for 10 rounds. Oh, this was the first WOD involving pullups where I didn't need manual assist via a spotter or machine.
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6856/
Final Time: 19:42
I didn't realize we were supposed to clock each round and then just rest comfortably between them. Next time...Note: I did the first 3 rounds for 1.5 miles in 14:05, which isn't too bad for not running regularly. I need to shave off about 40 seconds in order to pass my PT test though.
“Grace”
135 pound Clean and Jerk, 30 reps
http://www.crossfitbrandx.com/index.php/forums/viewthread/6847/
Final Time: 12:06
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar
Puppies if you are unable to kip at all, max hang each round.
Total time: 9:35
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
http://www.crossfitbrandx.com/index.php/forums/viewthread/6803/
Well, I thought I could do the full WOD, but midstride I realized this was much tougher than anticipated, so I tried to back it down to the following:
The Porch:
Three rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
However, I completely ran out of gas doing the burpees on the second round. I ended up splitting them 10 reps followed by 10 ghs's, then another 10 burpees, followed by 20 ghs's, and then the final 10 burpees of the second round. I was completely soaked with sweat, had nothing left to give, and called it a day.
Final Time: 23:03
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups
and finally,
The last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
http://www.crossfitbrandx.com/index.php/forums/viewthread/6792/
Buy In: CFWU
Tabata as prescribed:
Total Reps: 355
*Done on weighted assist machine with 50lbs
