triple burger

#1:
for total reps:
Dead Lift 2x BWT amrap
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec
rest 2 min
AMRAP Chin Ups
rest 2 min
AMRAP Squats in 60 sec

#2:
4 rounds for time;
10 HSPU
20 burpees
Run 400 m

#3
for time;
155# power clean x 15
5 muscle ups
155# power clean x 12
5 muscle ups
155# power clean x 9
5 muscle ups
155# power clean x 6
5 muscle ups
155# power clean x 3

post score of #1, and times for #2 and #3 to comments
dead lift cannot rest on ground once started, you may rest at top, must be touch and go reps
chin has to break vertical plane of bar at top for chin ups
sit to D ball if you got one for squats
arms at full extension at top and bottom of muscle ups
hips must come to full extension at top of clean
workouts can be done in any order and timelines BUT they have to be completed within Sunday in order to qualify for the prize of...
a free VMG (newest multi vit/min/greens formula i have created) for both male and female top spots...if individuals with lowest times for 2 and 3 do not win # 1, i'll be happy to give the #1 winner both male and female a VMG as well...good luck

38 comments:

PTS said...

4:40am wakeup to get in 2 WODS before work

part 1
bwt=183 DL=366 reps -3
chins -36
squats-55
chins-22
squats-54

total reps- 170 disappointed in 2nd set of chins

part 2-
21:53 - HSPU to 1" plate. Did I mention HSPU are a weakness?

off to work for 12 hours then gonna try and hit the 3rd wod

Garage Crossfitter said...

wod 2= 15:32 @ 5:30am

Jefff said...

WOD #1-

BWT - 170#

Deadlift (340#) - 11
Chins - 36
Squats - 64
Chins - 27
Squats - 66

Total - 204

Garage Crossfitter said...

#1 @ 10:30

355x1 (pr is 360)
pullups=42
squats=65
pullups=32
squats=62

Total=202

Rory Hanlin said...

WOD 3

7:12

Brent Maier said...

WOD#3: 8:41

WOD3 Notes) Felt a pop in the shoulder blade area on rep 3 of 12. Pinched nerve because I didn't warm up adequately. Damnit! Finished it out though. Popped some motrin and hitting post recovery shake. I moved about 5 tons of rock yetserday and have about 10 to go today. I'm not expecting a fantastic performance on anything today but it's turned into a game to see if I can get it all done. We'll see how the back feels come the 2:00 time frame for WOD#2.

Chad Action Brandt said...

WOD#2
16:34

Rory Hanlin said...

WOD 2

16:21

Total: 23:33

Gord said...

WOD 2
12:06

Jefff said...

WOD #2 - 16:20

Holy crap Gord!!!!!!!!! Nice work!

Gord said...

BWT 151-limited time today due to coaching and daddy day events so did a max DL - 380# (new PB) and some muscle tech work. feel good.

deejay said...

WOD 1:
deadlift 405lbs x 7 reps
PU1 - 20
S1-63
PU2 - 18
S2 - 60
my pullups are bullshit right now

Todd Dyer said...

work out #1
body wt. 170 lb
deadlift 340lb Max is 345lb 1 rep
chin ups 40 reps
squats 63 reps
chin ups 33 reps
squats 65 rps
total = 202

work out #2
time 14:03

deejay said...

WOD 1 - 169 (1:15pm)
WOD 2 - 18:19 (3:45pm)

Chad Action Brandt said...

WOD#1
BWT=182# / DL=365# = 7 reps
Pull-ups = 39
Squats = 61
Pull-ups = 35
Squats = 60
TOTAL = 202

WOD#2
16:34

Garage Crossfitter said...

5:00 pm Wod 3 = 9:22

smoked...thks Coach

Total time= 24:54
Reps= 202

Brittany said...

WOD1-
btw 155
1@ 285 lbs
pull ups 15
squats 55
pull ups 12
squats 52

WOD2- 24:57 HSPU to 2 ab mats

Rory Hanlin said...

WOD 1:
body wt. 223 lb
deadlift 445lb 5 reps
chin ups 27 reps
squats 51 reps
chin ups 22 reps
squats 55 rps
Total: 160

WOD 2+3 total: 23:33

PTS said...

wod 3: 11:57
MU's were not at full extension. I was on toes. They are progressing though and I;ve been able to get a few in warmups when fresh.

unit said...

wod 1
bdwt - 188
DL 380 - x 8
PU1 - 33
S1 - 61
PU2 - 31
S2 - 64
TOTAL - 197

15 min rest

wod 3
8:20

20 min rest

wod 2
14:51

TOTAL - 23:11

-gm2

deejay said...

WOD 1 - 169 (1:15pm)
WOD 2 - 18:19 (3:45pm)
WOD 3 - 9:58 (6:45) - had nothing left for muscle ups...
WOD 2 + 3 = 28:17

Brent Maier said...

WOD #3: 8:41
All day warmup just finished: 15 tons of rock moved from front to backyard.
WOD #2: Coming up
WOD #3: Coming up

Warmup notes: Shoveling rock has never been easier. Hands are in great shape and pinched nerve pain has subsided! I've still got energy. Getting the remaining workouts done! Ouuu

Michael FitzGerald said...

WOD 1 @ 12pm (bwt = 182)
DL - 4 @ 364
CU - 23/28
Sq - 66/67

WOD 2 @ 6pm - 13:54
WOD 3 - 8:23 (done 10 mins after WOD 1)

WOD 2&3 = 22:17

Gordo, your WOD 2 time was off da hizzle!
Just for my notes, my lower back and hamstrings are completed destroyed... since last Sundays GHD Raises. It took 1 hour warm-ups prior to each WOD to allow myself enough painfree motion to feel comfortable. The deadlifts in WOD 1 felt like they were bolted to the ground. Same feeling for the Power Cleans in WOD 2 - had to drop each rep b/c it aggrevated way too much to try touch and go reps.

Michael FitzGerald said...

WOD 1 = 188

Todd Dyer said...

work out #3
time = 9:32
totals
wod #1= 202
#2 &#3 = 24:06

Brent Maier said...

WOD #3: 8:41
All day warmup just finished: 15 tons of rock moved from front to backyard.
WOD #2: 18:19
WOD #1: Throwing in the towel

WOD 2 Notes: Tough one, I'm spent. Taking the family out to Texas Roadhouse for some steak and potatos. Been a busy day, I'm going to have to throw in the towel on #1 coach.

swartzap said...

Workout 1 - Bdwt 188lbs
11 Deadlift @ 376
30 pullups
60 squats onto Dball
24 pulls
60 squats
185 total

Workout 2 - 16:27

Workout 3 - 8:02

24:29

Andy

Lauren said...

WOD 2 (9:00 am)

HSPU to 1in foam
21:20


WOD 1 (2:30)

btw 154
1 @ 305

PU- 20/20
S- 60/61

WOD 3 (5:00)
#115 power cleans
jumping MU (rings at top of head)

11:20

total times - 32:40
total reps- 161

Brittany said...

Wod 3 - 20:23
105 clean and subbed 20 dips and 20 pullups for every 5 muscle ups- shoulders are officially ruined.

Chad Action Brandt said...

WOD#3
8:30

WOD 1 SCORE = 202
TIMES
WOD 2: 16:34
WOD 3: 8:30
TOTAL = 25:04

Jefff said...

WOD#3- 16:15 (Gassed, and defeated before I started)

Sub'd one chin over bar pull-up/one ring dip for MU (celing is still too low)

WOD#1 - 204 reps

WOD#2 - 16:20
WOD#3 - 16:15
Total Time - 32:35

Kathleen said...

#3 [11:00AM CFC] 14:16
Subb'ed PC @ 100#
Jumping MU's on rings
Time includes 5th set of MU's since I can't read properly

#1 [Noon @ CFC]
BWT 130#
Started DL 15 mins after WOD #3 and worked up to 245# went to 255# and tried 3 attempts - no go off the floor - aborted and continued with the WOD
CU's 31/25 [both scores are pb's] Had the rhythm today and no open hand wounds!
Sqts 55/58
Total reps = 169

#2 [4:00pm CFC] 21:35
HSPU Subb'ed 2 blue bands from high bar

#1 total reps = 169
Total time #2 & #3 = 35:51

Thanks DJ & B for waiting at CFC to allow us to finish the WOD's -'mighty neighbourly' to quote Corb Lund

Grant said...

part 1 @ CFC @ 10:30
DL BWx2 = 8 reps (340#)
amrap CUs = 40
amrap squats in 60 sec's = 61 (forgot the med ball but still full depth)
amrap CUs = 30
amrap squats = 62 (with med ball)
total = 201

part 3 @ CFC @ 4PM
13:38

part 2 10 minutes after part 3
19:06

thanks DJ & Britt for helping us
out. Good work Gord on the new PB DL

Anonymous said...

Hi James......fairly swollen knee after playing basketball out here...made wods 1 and 2 pretty useless...

completed wod 3 = 9:45...no rings ..subbed strict pull ups...power cleans mostly broken into 5's and 3's

RogerC

Geoff Aucoin said...

Gave WOD #2 a shot at CF Oshawa and did it in 15:11. Apparently the run is a little longer that 400m but whatever there, I was hoping to go under 15 minutes but I had to break up my 3rd and 4th rounds of HSPUs so that sunk me.

Time to bear down for the last few weeks before the Games!

Lisa M said...

WOD 1
BW 129 DL max was 225 did 235 x 2 !!! so PR and 2 reps awesome!
CU's 15 also PR / 14
Squats 55/58

Total = 159 obviously cus hurt my score

WOD 2
HSPU to one abmat which is also a huge improvement for me
pulled my damn calf on second 400 but kept going but it slowed me down on burpees and runs

Time 17:15

Scotty Hagnas said...

Well, I'm a day behind now....no realistic way to get this done while driving home from Sacramento to Portland yesterday. Hoping to double up tomorrow to get back on schedule.

WOD1 - 9:40am
BW=170
DL 340 x 3
Pullups x 32 x 24
Squats in 1 min: 55, 57
Total= 171
Bummed.... I hoped the pullups would have been higher, as I've done more than that many times. Also, the DL has slipped - did 15 reps @2xBW last fall when I weighed 162.

PWO: turkey and tree fresh plums brought back from CA. 25c/25p

WOD2 - 2:20pm
17:36'
HSPUs easy first two rounds, much harder last two.

PWO: carrot/celery/beet juice + whey 40c/35p

WOD3 - 5pm

Had to scale to 135 after the first few reps, left knee not liking it again. Able to catch 135 high enough each rep to keep it happy.
14:33'

Total time: 32:09'

PWO: butternut squash puree with whey + 20g BCAA, green drink 40c/35p

1 hr mobility work later tonight with my class, eating well following that!

rwcorson said...

Tem CFC WOD- Team Angie
Rules - 1 athlete starts @ Pull ups, after they are done 100, the next athlete starts and completes 100 push ups, then the next athlete starts & completes 100 sit ups and then another starts & completes 100 squats. Then you start all over until everyone has completed their Angie.
Stacey started @ pull ups, Laura push ups and then I did situps. We kept going in that order through the WOD.
Total team time - 49:40
My order was sit ups/push ups/pull up/squats - time without the rest 13:11
Sit ups and squats done without breaks.