Duck, Duck, Goose???
W.O.D. 6.8.09
AMRAP in 20 Minutes of
400 M run
Max Reps Pull-ups

Score is number of pull-ups completed for each round.

Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar and touch the ground. Chin should clear the bar and there should be full range of motion. Touching the ground terminates the round and you must run 400m. This is the "penalty". Re-gripping is allowed provided you do not touch the ground. Goal is to perform the highest amount of pull-ups you can in 20 minutes.

For scaling you can perform this with a band and the round terminates when the chin does not clear the bar. If you are not able to perform banded pull-ups use continuous jumping pull-ups with chin over bar or continuous ring rows with no rest between reps.
"Squat Depth" by Mark Rippetoe - video [wmv] [mov]
“Try not to become a man of success, but rather try to become a man of value.”
-Albert Einstein

Dan 93
Lisa 47
Dave 30 (black band)
Miranda 35 (dental floss)
Jill 35 (blue)
Jon 57
Jason 56
Scott 81
Paul 101
Jen B. 43 (blue)
Doug 116
Jen S. 48 (Green)
Nikki 42
Laura 35
Nicole 36 (blue)
Chris 33
CP 83 (black)
Devin 13

Level 2 WOD
Jackie loves Badger
1000M Row
50 Thrusters 45lbs
30 Pull-ups
3 Rounds of:
30 Squat Cleans (95/65)
30 Pullups
Run 800 M
Complete in teams of two, one athlete works while one does burpees.
Every 30 Burpees = a deduction of 30 seconds off your team's time.
Hannah/Aimee 41:55 (burpees done 390)
Paul/Mike 34:54 (burpees done 330)
Sam/Tim 35:41 (burpees done 150)


Big O said...

Good God! I'm glad I didn't make this class today. Aimee, I'll see you on Tuesday. Be gentle. Awesome to see you beat up on everyone on Saturday!!

jill said...

This is going to be rough! Looking forward to it.

Nicole said...

Looks like I will be running most of the time. I need to burn off all that beer from Saturday anyways. :)

Nikki said...

I just noticed there's a Level I cert class in October at CrossFit Watertown (in CT). That's my hometown! If anyone was keeping their eyes open for a semi-local cert class, this is about 3.5 hours away. My parents and I would gladly provide accomodations for the weekend! Let me know if you're interested!

Curin said...

WOW i am sorry to miss this workout today. I am going through crossfit withdraw. I will be there tomorrow. Looks like the fundraiser went great i was sad to miss it.

Meighan said...

Nikki - Were you thinking of doing it?

Nikki said...

Not sure yet. Maybe? I would have never considered it this early in my CrossFit development if it weren't for the fact that it's in Watertown. (I love my hometown!)I think I'd really enjoy learning about the methods/concepts/movements behind CrossFit. And I'm sure it would help me become a better crossfitter! So... TBD?

Joe A said...

I found this really cool article about a girl named Bonnie Richardson in Texas who being the only member of her high school track team to compete in the state championships won the entire competition.

She is also the class valedictorian and lead the basketball team to the state championship too.

Pretty inspiring and just thought I'd share.


Meighan said...

NIkki - I agree 100% with you! Let me know if/when you decide.

Aimee Lyons said...

Nikki and Meg- I would strongly reccomend you both go, Lisbeth Darsh is the owner of Watertown CF in CT, she's awesome!! She also heads up the affiliate blog. You will both learn so much, no better time than the present! Just note the East Coast Level 1 certs usually fill up quickly!

Nikki said...

Meg - 95% sure I'm gonna register... If you - or anyone else - wants to join me for the weekend, my parents have extra beds and mom is a great cook!

Also note that Greg Glassman is giving a talk "CrossFit 101" in Watertown on July 25th... another road trip opportunity if anyone's interested! http://www.crossfitwatertown.com/

Meighan said...

Nikki - Let me know. Honestly. I would love to do it!!! Is there a train to take or could we car pool?

email me if you want to talk more!! doran-meighan@aramark.com

Aimee Lyons said...

Nikki-I'd be down for the Road trip on the 25th...let's talk this week!

Nicole said...

I actually might be interested too Nikki. Shoot me an email. nsurrichio@techusa.net

Jason Lyons said...

awesome ladies. i must admit that i would recommend it as well. you really do learn a lot about performing the movements that will make class a more rewarding experience for you. there is so much to learn, if you only take away a fraction it is worth it. they teach you how to eat and everything...if only i had more determination not to hit up rock bottom every thursday. lol.

Ray said...

OK, "Nicole" just kicked my ass at home.

48 Pull Ups total. All dead hangs. I can't get a kip on the swing set out back. Could not avoid touching the toes at times.

Wound up doing five 400 Meter runs, and had enough time to get in a 200 Meter at the end.

Hot as hell outside, but at least I avoided "the hill of a thousand tears" at the box.

Scott M said...

Jason what was that website again that we talked about for bumper plates

Jason Lyons said...


Aimee Lyons said...

Hannah girl- way to rock out some Squat Cleans on the Level 2 WOD. My hands are ripped to shreds...that was one of the hardest WOD's ever...nothing like 41 + mins of consistant work...whew!! Good stuff girl!

Paul said...

If you need a third or forth. I'm up for the trip to see coach Glassman.

Jason Lyons said...

i have to give mad props to all the level two warriors last night. i have never witnessed a wod that almost made every person in the class puke. way to push all of yourselves to the max. the pain and desire to quit was written all over your faces but you all pushed on and more so than that, you all did burpees when you could have been resting. amazing effort on everyones part. there was literally not a dry article of clothing in the place, it looked as if the sprinklers turned on.

Meighan said...

Jason - this is for you and Tim.


Jen S. said...

Don't mean to disappoint but my score was 48 (green) not 98. Didn't want you all to think I was super woman! ;) haha