“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
Compare to 080312.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8433/Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
Post time to comments.
Compare to 040513.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8409/
Puppies:
Two rounds for time of:
Walking lunge 25 meters
Sit-ups, 25 reps
Note: I added .2 mile sprints between rounds.
Final time: 9:07
“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.
Compare to 090809.
First, this workout shall forever be known as 16 minutes of pure hell. My reps are as follows:
Pull-ups: 6-5-4-3-2-3-3-3For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Compare to 090227.
Final time: 35:08
That was a lot of damn running.
From Thursday 091015
Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups
Post time to comments.
Compare to 060131.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8359/
Pack:
Five rounds for time of:
95 pound Hang squat clean, 15 reps
20 Push-ups
Puppies:
Three rounds for time of:
25-45 pound Hang squat clean, 10 reps
20 Push-ups or progressions
I did a blend of Porch (30 push-ups), Pack (95lbs x 15 reps), and Puppies (3 rounds) for a final time of : 19:40
Run 5 K
Post time to comments.
Compare to 090903.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8303/
Puppies:
Run 1-2 miles depending on your ability
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
Post rounds completed to comments.
Compare to 040525.
Total rounds: 3
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to 090213.“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Compare to 090415.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8215/Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull-ups (assisted)
Final Time: 23:05
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 090717.
http://www.crossfitbrandx.com/index.php/forums/viewthread/8266/
Pack:
For time:
15 Muscle-ups
If you cannot do the muscle-ups do 60 pull-ups and 60 dips 0r 30 Jumping muscle ups and 30 pull ups and 30 dips.
Puppies:
For time:
10 Muscle-ups
If you cannot do the muscle-ups do 40 beginner or assisted pull-ups and 40 bench dips or 20 squat muscle ups.
Final Time: TBD
21-18-15-12-9-6 and 3 rep rounds of:
Power clean 95 pounds
Sit-ups
Back extensions
Final time: 29:24
This is such a deceptive WOD. Seems simple enough, but it's grueling as hell. Or I'm just a fatass that's out of shape. On the positive side, this is the first WOD I was able to do as prescribed since starting back a few weeks ago. Hopefull that's a trend that will continue....
"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/ 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
