Nov 07 2009

November 7, 2009

Published by at 12:01 am under Workout of the Day (WOD)

Saturday 091107

In this workout you will have 4 five minute rounds with a 1 minute break between rounds.  Each round consists of a 400 meter run at the start of each round.  After you complete the 400 meter run you will have the remaining 5 minutes to complete 1 of the following 4 exercises for max reps in each round.  You choose the exercise for each round.

Wall ball shots (Men 20 lb ball, Women 14 lb ball)

Rowing (Calories)

Burpees

Pull-ups

Post total reps to responses.

Samuel (OHS)

11 responses so far

11 Responses to “November 7, 2009”

  1. # stowerson 07 Nov 2009 at 6:19 am

    7 a.m. boys- after my modified version of this yesterday I believe anything less than 200 total reps for you guys would be tarnishing the CFJ name and heritage!! Any goals? Let’s have some fun!!

    Wall ball shots (Men 20 lb ball, Women 12 lb ball)
    Rowing (Calories)
    Burpees

    149 reps

  2. # Kevinon 07 Nov 2009 at 7:46 am

    Wall ball shots (Men 20 lb ball, Women 12 lb ball)
    Rowing (Calories)
    Burpees

    137 reps

  3. # andyon 07 Nov 2009 at 11:11 am

    total was 194

    my order was, not sure of the breakout. folded like a cheap suit on the burpees
    wall balls
    pullups
    rowing
    burpees

  4. # Stamileon 07 Nov 2009 at 12:38 pm

    177
    I lived to see another day without stroking out!

  5. # Christinaon 07 Nov 2009 at 1:35 pm

    Burpees

    Pull-ups

    Wall Balls

    Row

    Total 183

  6. # Breckon 07 Nov 2009 at 2:16 pm

    Burpees-69
    Row-63
    Wall Ball-67
    Pull-ups-65

    Total = 264

  7. # Bryanon 07 Nov 2009 at 2:35 pm

    Burpees-28
    Row-42
    Wall Ball-47
    Pull-ups-42

    Total = 159

  8. # Justinon 07 Nov 2009 at 4:30 pm

    Burpees-57
    Row-60
    Wall Ball-68
    Pull-ups-64

    Total = 249

  9. # Lizon 08 Nov 2009 at 9:21 am

    Total reps – 150

  10. # Paigeon 08 Nov 2009 at 4:20 pm

    pull-ups=57
    burpees=41
    wall ball=35
    row=38
    total=171

  11. # Kevinon 09 Nov 2009 at 10:36 am

    Back Squat – 300 x 5 x 3
    Shoulder Press – 135 x 5 x 3
    Power Clean – 185 x 5 x 3

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