Cornucopia Of Crossfit

FR Lunges- Oh Baby!
FR Lunges- Oh Baby!

Warm-up – 10 minutes
10 L-pull ups
3 rounds of
20 dubs
10 clap push ups
Then
10 L-pullups

Strength – 20 minutes
Bench/Floor Press – 5-3-3-2-2-1-1
* If there aren’t enough benches use a box or floor press.

Pendelay Row 3 x 5 – Click For Video

WOD – 15 min cap
100 dubs
3 Rounds of
5 Clean and Jerks
20 Wallballs (20/14)
100 dubs

Games (205, 135)
Regional (185, 125)
Open (155, 105)

Ca$h Out
Max Dead Hang Pull Ups
– 3 sets – 1 wide grip, 1 normal grip and 1 underhand grip
Max Weighted Push Ups (45/25)
– 3 sets – 1 wide grip, 1 normal and 1 diamond
* Alternate between the pull ups and push ups

52 Comments

  • Andrea

    09/04/2013 @ 2:26 am

    Bench: 150

    WOD: 8:21 games

    Cashout- pullups 7:5:5

    didnt do pushups, worked on muscle ups…

  • Andrea

    09/04/2013 @ 2:26 am

    Bench: 150

    WOD: 8:21 games

    Cashout- pullups 7:5:5

    didnt do pushups, worked on muscle ups…

  • Biscoe

    09/04/2013 @ 1:49 am

    Bench – 305#
    Row – 245#
    wod – dnf @ regionals.. 31 dubs left, all this westside stuff, where did my lungs go??!!

    No time for ca$hout

  • Biscoe

    09/04/2013 @ 1:49 am

    Bench – 305#
    Row – 245#
    wod – dnf @ regionals.. 31 dubs left, all this westside stuff, where did my lungs go??!!

    No time for ca$hout

  • Michael McGuire

    09/04/2013 @ 12:23 am

    Bench- 285#
    Row-225
    WOD @ Reg. DNF (20 Dubs left)

    Head wasn’t in it today. Back at it tomorrow baby!

    Cash out: Done ( don’t remember my numbers)

  • Michael McGuire

    09/04/2013 @ 12:23 am

    Bench- 285#
    Row-225
    WOD @ Reg. DNF (20 Dubs left)

    Head wasn’t in it today. Back at it tomorrow baby!

    Cash out: Done ( don’t remember my numbers)

  • Guest

    09/04/2013 @ 12:14 am

    Warm up done/ BP 285PR/185/open 20 dubs left as time expired/ca$hout done

  • Guest

    09/04/2013 @ 12:14 am

    Warm up done/ BP 285PR/185/open 20 dubs left as time expired/ca$hout done

  • Erica

    09/04/2013 @ 12:13 am

    Bench press: 135#
    P. rows: 135#

    WOD: 11:37 games

    Cash out: done: Pull-ups: 1, 2, 3; Push-ups: 4, 4, 0

  • Erica

    09/04/2013 @ 12:13 am

    Bench press: 135#
    P. rows: 135#

    WOD: 11:37 games

    Cash out: done: Pull-ups: 1, 2, 3; Push-ups: 4, 4, 0

  • Manny Rodriguez

    09/04/2013 @ 12:11 am

    Warm up done/ bench 285pr/185/open 20 dubs left as time expired/ ca$hout done

  • Manny Rodriguez

    09/04/2013 @ 12:11 am

    Warm up done/ bench 285pr/185/open 20 dubs left as time expired/ ca$hout done

  • mw

    09/03/2013 @ 11:33 pm

    Bench: –>285×1. Itching to break into the 300 club…
    WOD: 11:30 #195

    Failed the first warmup rep at 205 and thought it was smart to drop to 195.

    -mw

  • mw

    09/03/2013 @ 11:33 pm

    Bench: –>285×1. Itching to break into the 300 club…
    WOD: 11:30 #195

    Failed the first warmup rep at 205 and thought it was smart to drop to 195.

    -mw

  • Petra

    09/03/2013 @ 8:26 pm

    Are the old blog comments gone for good? I’m so lost without them…

    • depriz

      09/03/2013 @ 9:08 pm

      took me 2 days to figure out how to post again….

    • crossfitsouthie

      09/04/2013 @ 1:14 am

      i tried, unsuccessfully apparently, to import them…. i will try again tomorrow

  • Petra

    09/03/2013 @ 8:26 pm

    Are the old blog comments gone for good? I’m so lost without them…

    • depriz

      09/03/2013 @ 9:08 pm

      took me 2 days to figure out how to post again….

    • crossfitsouthie

      09/04/2013 @ 1:14 am

      i tried, unsuccessfully apparently, to import them…. i will try again tomorrow

  • depriz

    09/03/2013 @ 6:47 pm

    Floor Press- 5×155/ 3×175/ 3×185/ 2×195/ 2×200/ 1×210/ 1×215
    P Rows 5×165/ 5×175/ 5×195
    WOD 14:11 @ Regionals

  • depriz

    09/03/2013 @ 6:47 pm

    Floor Press- 5×155/ 3×175/ 3×185/ 2×195/ 2×200/ 1×210/ 1×215
    P Rows 5×165/ 5×175/ 5×195
    WOD 14:11 @ Regionals

  • KA

    09/03/2013 @ 6:12 pm

    Warm-up: done
    Bench press: 130# (PR!)
    P. rows: 100#

    WOD: 13:41 @ regionals!

    Cash out: done: Pull-ups: 7, 6, 6; Push-ups: 8, 6, 6

  • KA

    09/03/2013 @ 6:12 pm

    Warm-up: done
    Bench press: 130# (PR!)
    P. rows: 100#

    WOD: 13:41 @ regionals!

    Cash out: done: Pull-ups: 7, 6, 6; Push-ups: 8, 6, 6

  • dudley

    09/03/2013 @ 4:54 pm

    bench: 215×1; row: 135,155,175; WOD: 14:17 regional. 185# felt a lot more manageable than previously. cashed out pathetically plus medball ghds.

    • Alden

      09/03/2013 @ 4:55 pm

      that was a good effort on the diamond push ups…

      • Andrea

        09/03/2013 @ 8:19 pm

        i would say that two you kinda got should make one!

        • Andrea

          09/03/2013 @ 8:20 pm

          the*

          • crossfitsouthie

            09/04/2013 @ 1:16 am

            still doesn’t make any sense whatsoever..where does the* go?

          • Andrea

            09/04/2013 @ 2:25 am

            is this HALEY??

          • crossfitsouthie

            09/04/2013 @ 11:09 pm

            goose actually, but i like how we have this crossfitsouthie name so now you will never know…muhahahahhahaaaaa!

          • Alden

            09/04/2013 @ 3:41 pm

            yea, the….

  • dudley

    09/03/2013 @ 4:54 pm

    bench: 215×1; row: 135,155,175; WOD: 14:17 regional. 185# felt a lot more manageable than previously. cashed out pathetically plus medball ghds.

    • Alden

      09/03/2013 @ 4:55 pm

      that was a good effort on the diamond push ups…

      • Andrea

        09/03/2013 @ 8:19 pm

        i would say that two you kinda got should make one!

        • Andrea

          09/03/2013 @ 8:20 pm

          the*

          • crossfitsouthie

            09/04/2013 @ 1:16 am

            still doesn’t make any sense whatsoever..where does the* go?

          • Andrea

            09/04/2013 @ 2:25 am

            is this HALEY??

          • crossfitsouthie

            09/04/2013 @ 11:09 pm

            goose actually, but i like how we have this crossfitsouthie name so now you will never know…muhahahahhahaaaaa!

          • Alden

            09/04/2013 @ 3:41 pm

            yea, the….

  • Petra

    09/03/2013 @ 4:02 pm

    Bench Press: 120# – PR
    Row: 95#
    WOD: 12:03 @ open
    Cash out: Pull-ups 8,8,7, Push-ups w/ 25# 15, 12, 6

  • Petra

    09/03/2013 @ 4:02 pm

    Bench Press: 120# – PR
    Row: 95#
    WOD: 12:03 @ open
    Cash out: Pull-ups 8,8,7, Push-ups w/ 25# 15, 12, 6

  • Alden

    09/03/2013 @ 3:07 pm

    Warm up done
    Strength: 135, 155, 155, 165, 165, 175, 185 (with some help from dudley)
    Row thing: 135, 155, 175(I think…Dudley, am I right??)
    WOD: 13:25 Wasn’t sure what weight to use so started with 165 then 175 and 185 for the last round. Should have started with 185 but it’s Tuesday and the Gin was pouring from my sweat glands. Shamwow thought it was Christmas time with the heavy pine tree smell.
    Cash out: 12, 10, 11 pathetic
    45# plate for push ups…can’t remember but I think 12, 10, 3

    • dudley

      09/03/2013 @ 4:51 pm

      most def

    • Shamwow

      09/03/2013 @ 5:48 pm

      I always hope for KFP Claus to come by the gym.

  • Alden

    09/03/2013 @ 3:07 pm

    Warm up done
    Strength: 135, 155, 155, 165, 165, 175, 185 (with some help from dudley)
    Row thing: 135, 155, 175(I think…Dudley, am I right??)
    WOD: 13:25 Wasn’t sure what weight to use so started with 165 then 175 and 185 for the last round. Should have started with 185 but it’s Tuesday and the Gin was pouring from my sweat glands. Shamwow thought it was Christmas time with the heavy pine tree smell.
    Cash out: 12, 10, 11 pathetic
    45# plate for push ups…can’t remember but I think 12, 10, 3

    • dudley

      09/03/2013 @ 4:51 pm

      most def

    • Shamwow

      09/03/2013 @ 5:48 pm

      I always hope for KFP Claus to come by the gym.

  • Daniel R. Moreno

    09/03/2013 @ 2:57 pm

    Great workout!
    Bench Press: #225
    Row: #185
    WOD: Games – Did not Finish – completed last set of wall balls @ 13:54.

  • Daniel R. Moreno

    09/03/2013 @ 2:57 pm

    Great workout!
    Bench Press: #225
    Row: #185
    WOD: Games – Did not Finish – completed last set of wall balls @ 13:54.

  • Kara

    09/03/2013 @ 12:42 pm

    Bench Press: 115#
    Pend. Row: 95#
    WOD: 13:52 open 2nd set of dubs was much smoother than the first!
    cash out: done

  • Kara

    09/03/2013 @ 12:42 pm

    Bench Press: 115#
    Pend. Row: 95#
    WOD: 13:52 open 2nd set of dubs was much smoother than the first!
    cash out: done

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