Home CrossFit Wednesday the 13th of January, 2010

Wednesday the 13th of January, 2010

Posted on January 12, 2010 daniel
7 Comments BOOKMARK


Weighted Pull Ups
3-3-3-3-3
Use the same weight for each set, perfect form, no failures.

Slow GHD Sit Up/AbWheel Roll Out
5-5-5 each

Rest as needed

50 burpees for time
5 minute cutoff

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7 Responses to “Wednesday the 13th of January, 2010”

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  • Karim says:
    January 13, 2010 at 9:11 am

    Weighted Pull-Ups 5×3 20lbs
    GHD/AbWheel 3×10 One arm extended for the GHDs
    50 Burpees 2:28

  • wess says:
    January 13, 2010 at 12:44 pm

    Weighted PullUps- 3×5 at 75#

    50 burpees- 2:29

  • Sean says:
    January 13, 2010 at 1:06 pm

    Weighted pulls – 5rds * 3 reps = 88lbs
    50 burpees for time = 1:56 (thx for pushing me birthday boy)

  • Yamakoa says:
    January 13, 2010 at 6:04 pm

    5×3
    42/52/57/62/67
    3×5x5 GHD/AbWheel Last set of GHD – Medball 8lbs ext.
    50 burpees 1:53 – Thanks big dog for the pace!

    K2
    15/15/15/15/15
    3×5x5 GHD/AbWheel
    50 burpees 3:08

  • dibo says:
    January 13, 2010 at 8:48 pm

    5×3 25,35,45,60,60
    5×5 ghd/ab wheel

    50 burps 1:41
    anytime broham

  • Dominic says:
    January 16, 2010 at 5:50 pm

    Pull Ups
    2-1-1-1-1-1

    GHD Sit Up with 12lb med ball/AbWheel Roll Out
    5-5-5 each
    not for time

    Rest

    50 burpees
    5:10

    Dibo and Alex brought the heat….

  • j weezy says:
    January 23, 2010 at 1:50 pm

    50 burpees – 3:17