9/06/2009

''The Fighting Dias'' Team WOD (09.07.2009)

Labor Day Team WOD Hours: 8am-11am

Warm-up Drills (09.07.2009)
800m Run
9 Fundamentals x 10 reps each (PVC)
Samson Stretch

''The Fighting Dias'' Team WOD (09.07.2009)
As a team of two CrossFitters complete the following for time
1000m Row
100 x Wallball Shots (20/14lbs)
100 x Pull-ups
200 x Abmat Sit-ups
50 x Power Clean and Jerk (135/95)
100m Bear Crawl
Heavybag Obstacle Run
50 x Tire Jumps (20'')
20 x Tire Flips

Each team member is responsible for half of the distances/repetitions prescribed. Only one team member may be working at a time and the distance or repetitions for each stage must be completed by both members before moving onto the next event. Plan smart, fight hard.
Hint: What don't these rules say?

Skill Development (09.07.2009)
Enjoy the rest of your Holiday, you've labored enough already.


CrossFit Endurance WOD (09.07.2009)
Complete the following for time. Rest 2:00 between rounds.
Swim: 3 x (50m/y + 100m/y + 200m/y)
Bike: 3 x (1/2 mile + 1 mile + 2 miles)
Run: 3 x (200m + 400m + 600m)
C2: 3 x (250m + 500m + 700m)

Post times to comments.

14 comments:

Bert said...

And what should firebreathers who aren't at the Stable do?

sdaghir@gmail.com said...

Use a comparable set of movements and distances that represent half of what is posted. Or drag some unsuspecting athlete into the fire with you, either way it will be a blast if you get creative and set this thing up to devastate you.
Clean and Jerk could be Hang clean and jerk should you fear dropping weights. Make a medball out of a basketball, sand, and duct tape... easy stuff. Or just substitute in 95lb Thrusters rep for rep.
Carry a sandbag, or hell, use your college laundry bag I bet it's at least 100lbs by now and manipulate yourself with it over about 250 meters of hellish run course.
Tire flips could be heavy deadlifts and box jumps are 20''.
Let me know what you come up with and how it goes.

Bert said...

Well that sounds complicated for me to set up here, and likely to get me thrown out of the Rec Center again... So the decision now, is between making some madness here at school or coming up and slaying this monster that is going to occupy the Stable tomorrow... Thoughts?

sdaghir@gmail.com said...

It would be a fun reason to come up and visit, you monkey.

The Don said...
This comment has been removed by the author.
The Don said...

hey samy if your by yourself is it for time or what

sdaghir@gmail.com said...

Yes.

Anonymous said...

This is going to be AWESOME. I'm excited!
-PK

Anonymous said...

The Fighting Dias
49 minutes. Thanks to my team, Dan, Katie, Lynn and Christina. This was a great workout to have outside.

ChaCha

sdaghir@gmail.com said...

This morning was a blast, everyone murdered this thing.

Anonymous said...

Great job everyone! So bummed I missed this WOD. Mama Dukes was in town. Heard it was a blast. From a page in the book of Katie, explosive pounds all around.
-Jill

Anonymous said...

"The Fighting Dias"
Time: 36 mins and change...
Team: PK, Mike L, Christy

good job teammates!

-PK

Bert said...

Today was madness. Great job everyone!

Anonymous said...

Team: Chris and Sam

Time: 49:38

Sam