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WORKOUT OF THE DAY

101231 Friday: "Bingo Test"

By jerry16 comments

Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, olympic weightlifter, and a multi-modal sprinter or “sprintathlete”. -Greg Glassman


101231 Friday: “Bingo Test”


Wod1.) 1 mile run for time.

(12 minute cut-off because we need to start the clock for wod2)



Wod2.)

2 minutes max reps of each movement. Clock never stops.

Pull-up (chin over/touching)

(rest 1 minute)

Hand release Push-up

(rest 1 minute)

Squat (butt ball if notorious high squatter)

(rest 1 minute)

Double-unders (Misses and attempts do NOT count)

(rest 1 minute)


Wod3.) 12 min to establish a 1RM Deadlift (no more then 2 people per bar)

Score is Deadlift(lbs) plus (+) Body Weight Reps minus( – ) Total seconds in 1 mile run

As always if you need modifications talk to your coach before the WOD so we can set you up.

LAST WORKOUT of THE YEAR, COME get SOME!!

Comments

comments

16 Comments to "101231 Friday: "Bingo Test""

  • Jason Brown says:

    December 31, 2010 at 7:19 am - Reply

    WOD#1: 8:42
    WOD#2: 23 / 50 / 53 / 46 — Just couldn’t get the coordination on the DU’s going today.
    WOD#3: 435 (PR)

    Score: 607 lbs/reps – 522 seconds = 85

  • Gar Whaley says:

    December 31, 2010 at 8:29 am - Reply

    WOD 1: 7:14 (PR)
    WOD 2: Pull = 41; Push = 42; Squat = 70; DU = 80
    WOD 3: 365

    Score: (365+233)-434=164

  • Joe Hart says:

    December 31, 2010 at 9:01 am - Reply

    WOD 1: 7:25 PR
    WOD 2: 36 PU, 38 HRPU, 67 AS, 85 DU
    WOD 3: 335

    Score: 335 + 2260 – 445 = 116

  • Mike Hart says:

    December 31, 2010 at 10:26 am - Reply

    WOD 1: 7:18 (PR)
    WOD 2: Pull = 44; Push = 50; Squat = 98; DU = 20
    WOD 3: 365

    Score: (345+212)-438=119

    -if you do not work on your weakness, it will remain your weakness.

  • Sean Connelly says:

    December 31, 2010 at 10:45 am - Reply

    WOD 1: 7:38 (PR)
    WOD 2: 45 PU, 38 Push, 65 AS, 31 DU – PR in pull-ups: 35
    WOD 3: 455

    Score: (455 + 179) – 458 = 176

    Happy New Years to everyone!

  • Mike Koslap says:

    December 31, 2010 at 10:49 am - Reply

    1 Mile Run: 6:12
    WOD 2: Pull = 42, Push = 47, Squat = 76, DU = 28
    Deadlift: 390
    Final Score: +211

  • Harold Doran says:

    December 31, 2010 at 11:42 am - Reply

    Mile run: 6:33 (393 seconds)
    Pull ups: 55
    Hand release push ups: 40
    Squats: 60
    Double unders: 90
    Deadlift: 395

    Total score = (395 + 55 + 40 + 60 + 90) – 393 = 247

  • Crystal says:

    December 31, 2010 at 12:43 pm - Reply

    Mile: 7:23
    PU: 25 :(
    Hand release PU: 54
    Squats: 83
    Double Unders: 39 (making progress)
    Deadlift: 155 (I think I could have done more but ran out of time)

    25+54+83+39+155 = 356
    356-443 = – 87 (maybe next time I could get closer to zero…..)

  • Katy Kelly says:

    December 31, 2010 at 1:02 pm - Reply

    WOD 1: 7:47
    WOD 2: 30 PU, 30 Push, 100 AS, 9 DU (squats killed this number)
    WOD 3: 205

    205+30+30+100+9 = 374
    374-467 = -93

  • Hazen Marshall says:

    December 31, 2010 at 2:40 pm - Reply

    Mile: 8:48 PR
    Pullups – 30
    Pushups – 37
    Squats – 55
    Double-unders – 58
    Deadlift x1 – 315#
    495-528 = -33

  • Fred says:

    December 31, 2010 at 4:11 pm - Reply

    Mile: 6:48
    Pullups – 29
    Pushups – 49
    Squats – 61
    Box Jump – 35
    Deadlift x1 – 305# PR

    479 – 408 = 71

  • Laurie Wasko says:

    December 31, 2010 at 4:27 pm - Reply

    WOD 1: Mile – 6:58
    WOD 2: 41, 41, 84, 100
    WOD 3: 215

    481 – 418 = + 63

  • Sean Mulcahy says:

    December 31, 2010 at 4:38 pm - Reply

    WOD 1: 6:49
    WOD 2: Pull = 53; Push = 45; Squat = 87; DU = 93
    WOD 3: No deadlift

  • Kara Cunningham says:

    December 31, 2010 at 7:23 pm - Reply

    WOD 1: 8:53
    WOD 2: 17, 32, 58, 27
    WOD 3: 205#

    Total (205+17+32+58+27-533) = -194

  • Dayna Lewnes Blumel says:

    January 3, 2011 at 3:17 pm - Reply

    WOD 1: (mile) 9:50 – not my best
    WOD 2: 21, 31, 72, 56
    WOD 3: 195

    Total -215

  • Laura Novotny says:

    January 4, 2011 at 10:32 am - Reply

    WOD 1: 7:55 (first sub-8 minute mile in ten years)
    WOD 2: 28, 45, 79, 69
    WOD 3: 285#

    506 – 475 = 31

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