Cornucopia Of Crossfit

Sep 3rd, 2013

Category: Competitor

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

DISCUSSION 52 Comments

  1. Andrea 09/04/2013 at 2:26 am

    Bench: 150

    WOD: 8:21 games

    Cashout- pullups 7:5:5

    didnt do pushups, worked on muscle ups…

  2. Andrea 09/04/2013 at 2:26 am

    Bench: 150

    WOD: 8:21 games

    Cashout- pullups 7:5:5

    didnt do pushups, worked on muscle ups…

  3. Biscoe 09/04/2013 at 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

  4. Biscoe 09/04/2013 at 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

  5. Michael McGuire 09/04/2013 at 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)

  6. Michael McGuire 09/04/2013 at 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)

  7. Guest 09/04/2013 at 12:14 am

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

  8. Guest 09/04/2013 at 12:14 am

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

  9. Erica 09/04/2013 at 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

  10. Erica 09/04/2013 at 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

  11. Manny Rodriguez 09/04/2013 at 12:11 am

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

  12. Manny Rodriguez 09/04/2013 at 12:11 am

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

  13. mw 09/03/2013 at 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

  14. mw 09/03/2013 at 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

  15. Petra 09/03/2013 at 8:26 pm

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

  16. Petra 09/03/2013 at 8:26 pm

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

  17. depriz 09/03/2013 at 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

  18. depriz 09/03/2013 at 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

  19. KA 09/03/2013 at 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

  20. KA 09/03/2013 at 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

  21. dudley 09/03/2013 at 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.

  • Andrea 09/04/2013 at 2:25 am

    is this HALEY??

  • crossfitsouthie 09/04/2013 at 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 at 3:41 pm

    yea, the….

  • dudley 09/03/2013 at 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.

  • Andrea 09/04/2013 at 2:25 am

    is this HALEY??

  • crossfitsouthie 09/04/2013 at 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 at 3:41 pm

    yea, the….

  • Petra 09/03/2013 at 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 at 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 at 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

  • Alden 09/03/2013 at 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

  • Daniel R. Moreno 09/03/2013 at 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 at 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 at 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 at 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