May 13 WOD

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Spoke with the guys who designed the original CLE t-shirts. They are too busy to print any shirts. Any ideas how we can show our CLE pride while cheering on Coach Travis and Joe? Also, don't forget to sign-up at the gym, if you plan on traveling with us down to the Regional Qualifiers this weekend.

jaredpullup.JPGBuy-in
35 Sit-ups
30 Doubles (3x Singles)
25 Sit-ups
20 Tuck jumps
15 Sit-ups
10 Push-ups

WOD
Ten rounds for time of:
3 Weighted Pull-ups  45/35
5 Dead-hang Pull-ups
7 Kipping Pull-ups

For weighted pull-ups place a 45-pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third repetition. Continue with strict pull-ups and then the kipping. Coming off the bar or going to the ground constitutes termination of a set.

Post time AND number of sets to completion.

Pack:  35/20

Pups:
Five rounds for time of:
Max unassisted Pull-ups*
7 assisted or beginner STRICT Pull-ups
10 practice KIPPING pull-ups

* If you can complete 1-5 consecutive unassisted pull-ups without dropping from bar, begin each round attempting as many as you possibly can complete with FULL range of motion.

Cash-out
Run 400 meters
12 Thrusters  115/75
Run 400 meters
6 Thrusters
Run 400 meters
3 Thrusters

"In implementation, this looks like sport. This is revolutionary. It's as distinctive of the program as are the movements and the charter of functionality and variance. Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. This is a truth divined through  competition, not debate."  -- Coach Greg Glassman, CrossFit Co-Founder & CEO

** Don't forget your 13 pull-ups! No -- the pull-ups performed during today's workout do not count toward your monthly bonus pulls. And if you ran off yesterday without completed the day's 12, better get to it.
| Posted May 12, 2009 5:46 PM

2 Comments

nora said:

Sounds like we need to have a t-shirt and sign making party!

May 13, 2009 10:13 AM
Larry said:

Yeaa! Sweet but I'd say lets make GIANT SIGNS! I'm always down on help with that!

May 13, 2009 10:49 AM

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