4/26/2010

''Ferryman'' (04.27.2010)

Warm-up Drills (04.27.2010)
Run 800m
12 x Medicine Ball Cleans
12 x Burpees
9 x Deadhang Pull-ups
Samson Stretch
Additional Warm-up Sets and Reps as needed to prepare for the heavy Deadlift loads in the WOD.



''Ferryman'' (04.27.2010)
Complete the following for time
Row 900m
15 x Deadlift (60%1RM)
30 x Ring Dips
Row 600m
10 x Deadlift (60%1RM)
20 x Ring Dips
Row 300m
5 x Deadlift (60%1RM)
10 x Ring Dips

Notes: Use 60% of your previously recorded one repetition maximum load lifted for the Deadlift during this WOD.

Post times to comments.

Skill Development (04.27.2010)
Complete the following at your own pace
40 x Knees-2-Elbows
30 x Double-unders
or
60 x Attempts at Double-unders
20 x Toes-2-Bar

CrossFit Endurance Rest Day (04.27.2010)

14 comments:

Brian said...

16:50RXD 225lbs

Anonymous said...

"Ferryman"

18:35 rxd 225 lbs

Christian

Anonymous said...

Ferryman 12:23

Mod Ring dips

B-Rye

Anonymous said...

Ferryman
13.37 @ 225

Dang!

Murph, good luck in the future and we'll miss you buddy! Find a CF gym in the South!

Anonymous said...

Ferryman

13:25@205

jb

Anonymous said...

"Ferryman"

15:05 @ 275

-Troy

Miss ya Murph, do big things wherever you end up!

Anonymous said...

"Ferryman"

16:07 @ 125

Shy

The Don said...

"Ferryman"
18:34 @ 250, regular dips

Kristina said...

Ferryman

14:53 @ 135, modified ring dips

Bye Murph, we'll miss you! I'll be waiting for you to come back when you're 18 so we can see that rated R movie

Anonymous said...

16:53 rx'd @ 145lbs

Khan


13:23 rx'd @ 185lbs

Indy

Nick said...

as Rx'd

225#

11:18

-Rambo

Walter said...

Complete 3 rounds for time of:
Row 400m (supinated grip)
20 X Box Jumps (24")
30 X GHD Sit-ups

15:59

richard said...

FERRYMAN

14.33

Peter said...

Ferryman (135# dead lift)/modified ring dips

14:45