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W.O.D. Monday 10-14-2013

"Strengthen Your Brothers"

W.O.D. Monday 10-14-2013

CrossFit was trying to determine a way to test ones fitness before there was a true competition and this is what they came up with:

We will be performing the first of 5 tests today and continue in that order for the week. So, if you check out the link you will have an idea of what you will be doing.
How Fit Are You- by Greg Glassman courtesy of Crossfit.com

“Test 1”: Bench Press 1 rep followed by max set of Pull-ups

Ramp up to a one-rep max and within 30 seconds of racking the lift begin the pull-ups.
Any grip is allowed on the pull-ups as long as the range of motion is complete – all the way up and down.

Scoring: Multiply the bench press load in pounds by the number of pull-ups completed.

WOD – Perform Test 1

Rest 2min and repeat Test 1*

*Adjust bench so that it is the highest weight you can perform for 3 reps.

Rest 2min and repeat Test 1*

*Adjust bench so that it is the highest weight you can perform for 5 reps

Post your score to comments.

Comments: 7

  1. Tbird says:

    145/20
    125/15
    125/15

    145 is my new PR!

  2. Marzena says:

    53/25
    48/26
    48/30
    Ring Row instead of Pull Ups

  3. Diane Shuler says:

    Not sure I understand how to score this but I will follow Terry and Marzena:
    63/10-banded pull ups
    63/10-banded pull ups
    53/12-banded pull ups

  4. Brook says:

    95/17 with blue band
    75/13
    75/10

  5. Summer says:

    185/12
    155/13
    135/13

  6. Trina says:

    Rich 225/26 (Thanks to Sam voodoo-banding my shoulder)
    185/21
    155/11

    Trina 125/9 (oops! thought I had to stop after a minute)
    115/12
    95/10 (should have gone heavier)

  7. Will Styles says:

    300Ibs x 1/39PU
    275Ibs x 3/26PU
    250Ibs x 5/24PU

Comments are closed.