Author Topic: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps  (Read 1044 times)

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Offline BobChase

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DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« on: September 09, 2010, 05:28:16 AM »
Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Big Dawgs:
as Rx’d


Pack:
Five rounds for time of:
Row 250 meters
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box


Puppies:
Three rounds for time of:
Row 250 meters
10-35 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 12-15 inch box

If you do not do GHD’s regularly sub sit ups today.

The sub for rowing is sumo deadlift high pulls. One rep per 10 meters.


Offline BobChase

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #1 on: September 09, 2010, 07:11:14 AM »
Buy in:
CFWU

Pack:
Five rounds for time of:
25 sumo deadlift high pulls
95 pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

Time: 25:05


Offline z_randy

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #2 on: September 09, 2010, 08:47:37 AM »
nice job!



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Offline Big daddy Eis

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #3 on: September 09, 2010, 11:38:29 AM »
great job Bob

Offline Big daddy Eis

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #4 on: September 09, 2010, 07:28:19 PM »
Buy in:
2 x 10 chin-ups (1st set un broken, 2nd set last 3 were jumping)
50 x swiss ball cunches

Pack:
Five rounds for time of:
250m row
95    85   pound Front squat, 10 reps
15 Sit-ups
20 Box jumps, 20 inch box

Time: 22:23

Body felt good for it all.  I surprised myself with the front squats.  It was just the right weight as the last few of each set i was struggling just a little bit.  Bob, what is the CFWU you did for buy in?

Offline z_randy

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #5 on: September 09, 2010, 09:27:55 PM »
 :clap: :clap: :clap:



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Offline BobChase

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #6 on: September 10, 2010, 05:59:27 AM »
Good time and way to go on the pull ups Keith. That's great progress to get 10 unbroken/unassisted. I finally got there myself  :laugh2:

CFWU is the standard CrossFit warm up. It consists of 2 rounds of:
Samson stretches
20 Overhead squats w/ unloaded bar
20 situps
10 pull ups
10 dips
20 good mornings

I was wiped after the WOD yesterday, so typing CFWU was a lot less physically and mentally challenging then typing out the above.  :sigh:

The warmup is practically a workout itself.


Offline Big daddy Eis

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Re: DPCFN: 100909 Row, Front Squat, GHD Sit-ups, Box Jumps
« Reply #7 on: September 10, 2010, 07:44:15 AM »
Good time and way to go on the pull ups Keith. That's great progress to get 10 unbroken/unassisted. I finally got there myself  :laugh2:

CFWU is the standard CrossFit warm up. It consists of 2 rounds of:
Samson stretches
20 Overhead squats w/ unloaded bar
20 situps
10 pull ups
10 dips
20 good mornings

I was wiped after the WOD yesterday, so typing CFWU was a lot less physically and mentally challenging then typing out the above.  :sigh:

The warmup is practically a workout itself.

Yea, it sounds like that is a workout in itself.  I will have to start incorporating it from time to time.  As far as the 10 unbroken... thats actually for Chin-ups not pull-ups... either way it is an improvement, and i am happy with it.  MY pull-ups are at about 7 unbroken.  Semantics though.  I tend to switch it up between them so i can do both better.

 



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