Cornucopia Of Crossfit

September 3, 2013
By : Retta

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.

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