Friday, June 24, 2011

I17 - LYNNE


Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30


WOD Demo with Kristan Clever and Dave Lipson by Again Faster Equipment - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

James Hobart and Austin Malleolo on today's WOD - video [wmv] [mov]

5 comments:

Carport Crossfit said...

SCALED WOD COURTESY OF BRANDX

CrossFit rarely asks for maxes. This workout does and expects that there is no “gaming” the workout. At Brand X I tell people I want to see you falling of the pull up bar. People whose score looks like:
10/30
8/25
8/20
8/20
7/15

are going for a number and not a max. Test your limits today.

Big Dawgs:
As Rxd

Pack:
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.
or
do as Rx’d and dial back the rounds to 3.

Puppies:
do 5 rounds of
max push ups
max pull ups or beginner pull ups

Buttercups:
Do 3 rounds:
max push ups
max pull ups or beginner pull ups

Subs for Bench press:
dumbbells, push ups, elevated push ups
Subs for Pull ups:
Assisted Pull ups, Beginner Pull ups, Ring Pull ups, Ring Rows

*Jumping Pull ups should not be subbed. High numbers of these have been associated with Rhabdomyalisis.

amber said...

'bout to head out!
Going to ATL tonight. Metro Dash is going to be a blast!!

Rachel said...

YEAH IT IS!!! I am SUPER stoked! It's going to be so hard and so much fun!

Amber said...

MetroDash is gonna be way easier than Ikea. Oh my goodness! That is the biggest store. My brain was on overload! lol!

Will said...

Lol @ Amber!

Good luck tomorrow guys!