Nov 23 2009

November 23, 2009

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

Monday 091123

“Nicole”

As many rounds as possible in 20 minutes of:

400 Meter run

Max rep pull-ups

Post number of pull-ups completed for each round to responses.

Compare to August 25, 2009.

Samantha (OHS)

We will be closed this Thursday and Friday for the Thanksgiving Holiday.  This Saturday’s 11:00am free introductory class will be canceled but the 9:00am and 10:00am classes will still be offered.  Sorry for any inconvenience.

16 responses so far

16 Responses to “November 23, 2009”

  1. # Andyon 23 Nov 2009 at 8:12 am

    backsquat~ 3×5 of 195

    Nicole as rx’d~ 7 rounds 107 pullups

  2. # Justinon 23 Nov 2009 at 8:39 am

    Back Squat
    Warm up
    5 @ 135
    3 @ 225
    2 @ 275
    Work Sets
    3 x 5 @ 320

    “Nicole”
    As many rounds as possible in 20 minutes of:
    400 Meter run
    Max rep pull-ups

    Round 1 – 37
    Round 2 – 28
    Round 3 – 25
    Round 4 – 21
    Round 5 – 22
    Round 6 – 25

    Total Pull-ups: 158 (PR)

  3. # Brad H.on 23 Nov 2009 at 8:53 am

    Work set 3 x 5 @ 185#

    “Nicole”

    7-400m runs
    79 pullups GB
    21:33

  4. # Lorenon 23 Nov 2009 at 9:21 am

    Back Squat
    3X320
    “Nicole”
    110=(PR)- One less round

  5. # Traeon 23 Nov 2009 at 10:28 am

    Back Squat
    3 x 195
    “Nicole”
    =96

  6. # Derkon 23 Nov 2009 at 11:15 am

    “Nicole”
    As many rounds as possible in 20 minutes of:
    400 Meter run
    Max rep pull-ups
    Round 1 – 23
    Round 2 – 20
    Round 3 – 17
    Round 4 – 15
    Round 5 – 15
    Round 6 – 17
    Round 7 – 3
    Total = 110

  7. # Breckon 23 Nov 2009 at 11:48 am

    Back Squat
    Warm up
    5 @ 135
    3 @ 185
    2 @ 275
    Work Sets
    3 x 5 @ 320

    “Nicole”
    As many rounds as possible in 20 minutes of:
    400 Meter run
    Max rep pull-ups

    Round 1 – 35
    Round 2 – 30
    Round 3 – 25
    Round 4 – 25
    Round 5 – 25
    Round 6 – 28

    Total Pull-ups: 168 (PR)

  8. # Kevinon 23 Nov 2009 at 2:00 pm

    Back Squat – 325 x 5 x 3
    Bench Press – 235 x 3 x 5
    Deadlift – 395 x 5 x 1

    “Nicole”
    As many rounds as possible in 20 minutes of:
    400 Meter run
    Max rep pull-ups
    Round 1 – 25
    Round 2 – 25
    Round 3 – 25
    Round 4 – 20
    Round 5 – 17
    Round 6 – 10
    Total Pull-ups: 122

  9. # Nicoleon 23 Nov 2009 at 6:47 pm

    Back Squat
    Work Set= 3 Sets of 5×95

    “Nicole”

    As many rounds as possible in 20 minutes of:

    400 Meter run

    Max rep pull-ups

    6 Rounds + 400m run
    29 pull-ups

  10. # Gregon 23 Nov 2009 at 8:12 pm

    Back Squat
    3 sets of 7×205
    “Nicole”
    7 Rounds and 89 pull-ups

  11. # Karinon 23 Nov 2009 at 8:23 pm

    Clean and jerk 1-1-1-1-1-1-1 at http://www.crossfitdupage.com (suburb of Chicago)
    55-65-75-85, failed at 95-75-75

    I’ll try Windycity Crossfit on Wed. So far NO COMPARISON, Jenks and Breck absolutely rule!!

  12. # Jasonon 23 Nov 2009 at 10:44 pm

    Back Squat Work Sets

    3 x 5 @ 225

    Nicole as Rx’d

    Round 1 – 29
    Round 2 – 20
    Round 3 – 18
    Round 4 – 17
    Round 5 – 17
    Round 6 – 17

    Total Pull-ups: 118 (PR by 30 over last June!)

  13. # stowerson 24 Nov 2009 at 6:33 am

    back squat
    3×5=285

    6rounds & 126 pullups (pr)

  14. # Paigeon 24 Nov 2009 at 8:26 am

    Back Squat Work Sets

    3 x 5 @ 115

    Nicole as Rx’d

    Round 1 – 30
    Round 2 – 20
    Round 3 – 15
    Round 4 – 16
    Round 5 – 16
    Round 6 – 20

    Total Pull-ups: 117

  15. # Denveron 24 Nov 2009 at 9:35 am

    “Nicole”

    AMRAP in 20 minutes of:
    400 Meter run
    Max rep pull-ups

    Round 1 – 38
    Round 2 – 30
    Round 3 – 22
    Round 4 – 20
    Round 5 – 20
    Round 6 – 20

    Total Pull-Ups: 150 (PR)

  16. # Phillipon 24 Nov 2009 at 2:22 pm

    3×5 with 175 lbs. (first time, try 195 at least next time)

    400 M Run
    Max rep pull-ups
    37 (breaking 50 next time)

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