1.17.14 "Cement Mixer #2"

January 16, 2014






“Cement Mixer #2”

7 Rounds for Time on the 3 Minutes:
400 Meter Run
12 Pullups

Scaled 6-9 Pullups your choice

Each Round Starts on the 3 minute Mark. You will perform the 400m run and 12 pullups and then you rest the remainder of the 3 minutes. Your score is each round separately. Record all rounds on the board. If you do not finish all pullups then your score is how many u completed within the 3 minutes and you must start the next run. Once you can not complete ANY toe 2 bars within the 3 minutes you may switch to 200m Runs.


20 Rep Max Power Snatch

“Cement Mixer #2”
7 Rounds for Time on the 3 Minutes:
400 Meter Run
12 Pullups

(wed,thur or fri)

2-3 rounds : Run 1 Mile rest 3 minutes


1. 60 GHDSU for time


Sunday January 19th “South Coast OPENs Classic Throwdown”

We will need judges and volunteers for this event on Sunday. Judges and Volunteers will be required to attend the Judges meeting at 8am. 1st Heat will be at 9am. We will be done before the Pats Game, don’t worry. We really need your help and will deeply appreciate it. Judges will be fed and taken care of all day. Please message Justin or Myself through FB or email to reserve your spot as a volunteer. You can also just respond to the comments on this Post.

Saturday January 25th “East Coast Champoinships”

Now being Hosted at the World Trade Center at the Boston Seaport. This Event was originally intended for the Top Regional Athletes in the Northeast and now has grown into a PRO Athlete Caliber Event. Come Watch our very own Sonia “Blade” battle along side Rich Froning and Lindsay Valenzeula. Its going to be awesome! Get your tickets now before they sell out: https://www.eventbrite.com/e/kill-cliff-east-coast-championships-tickets-10052042931?ref=enivtefor001&invite=NDg5OTM0My9zY290dHkuaGVucmlxdWVzQHlhaG9vLmNvbS8w&utm_source=eb_email&utm_medium=email&utm_campaign=inviteformalv2&utm_term=attend&ref=enivtefor001



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  1. Adam Reply

    This was crazy. I didn’t think I’d survive the 6th round…but somehow did…though I left a chunk of my palm on the pull up bar!!!

    Cement Mixer #@: 2:16, 2:20, 2:27, 2:36, 2:46, 2:53, 2:51 RX

    Good luck to everyone in the SCOC Throwdown!

  2. KellyG. Reply

    Cement mixer #2 – 2:00, 2:08, 2:11, 2:16, 2:23, 2:16, 2:07 RX unbroken

  3. CC Engine Reply

    Friday (forgot post 🙂
    400m – 12 (3:00), 8, 1
    Then 200m (+12) – 2:00, 2:07, 2:13, 2:14.
    Small Red & 2 Thin Gray.
    Liked this, just goes by so fast :),

    • CC Engine Reply

      and couldn’t see running on the street in Dartmouth, there was no lights! Lol
      so just a little bit of confusion there! Lol

  4. Don E Reply

    147, 204, 216, 216, 226, 219, 229 RX broken

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