Tuesday Jan 5, 2010

From Monday 091130

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090915.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8832/

Weights: 135, 150, 150, 175, 175

Tuesday 091222

From SATURDAY 091128

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 090812.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8816/

Big Dawgs:
As RX’d

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

OR

Pack:
Either Scale the weight back
or
Drop the sets doing 10-8-6-4-2 with the rx’d weights.

Puppies:
Scale the weight back and drop the sets as shown above.

Buttercups:
3 rounds
Run 400 M
10 Deadlifts (use PVC -15 pounds)
10 Cleans (use PVC -15 pounds)

Ended up doing Puppies workout:

10-8-6-4-2 reps with 100% bw (200) deadlift, 75% bw (150) bench, and 50% bw (100) cleans.

Final time: 9:36

Thursday 091217

From Monday 091005

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8183/

Pack:

Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Final time: 14:25 (only did 50 reps of each exercise)

Wednesday 091216

From Tuesday 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Compare to 090921.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8779/

Thursday 091210

From Sunday 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8761/

Pack:
Complete as many rounds as possible in fifteen minutes of:
25 Burpees
3/4 Body weight back squat, 15 reps

Total rounds: 3

Tuesday 091208

From Thursday 091105

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 090813.

http://www.crossfitbrandx.com/index.php/forums/viewthread/8570/

Puppies:
I recommend:
You sub some beginner pull ups in here. If you can do a few standard full range pull ups, do those to failure and then add in some beginner Pull ups to keep going. If you cannot do any full range pull ups try this with beginner pull ups or if you have an assist machine or bands try the workout with that.

The Brand X record for this WOD is held by Top Dawg, 27 rounds.

***Use as many sets each minute as needed = each round does not have to be a continuous single set. You may break up the number required for each minute into as many sets as you like as long as you finish before the minute is up.

Final Time: 10
Round 1 - 1,1,1,1
Round 2 - 2,2
Round 3 - 3
Round 4 - 4
Round 5 - 5
Round 6 - 6 40lb assist
Round 7 - 7 80lb assist
Round 8 - 8 80lb assist
Round 9 - 9 80lb assist
Round 10 - 10 120lb assist

Friday 091120

Rest Day