4/15/2010

''Wedding Crashers'' (04.16.2010)

Warm-up Drills (04.16.2010)
500m Row
Shoulder Opening Drill
''Burgener Drill''
3 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Squat Snatch x 3



''Wedding Crashers'' (04.16.2010)
Complete for time
100 ft Walking Lunges
21 x Power Snatch (65lbs)
21 x Clapping Push-ups
100 ft Walking Lunges
18 x Power Snatch (65lbs)
18 x Clapping Push-ups
100 ft Walking Lunges
15 x Power Snatch (65lbs)
15 x Clapping Push-ups
100 ft Walking Lunges
12 x Power Snatch (65lbs)
12 x Clapping Push-ups
100 ft Walking Lunges
9 x Power Snatch (65lbs)
9 x Clapping Push-ups
100 ft Walking Lunges
6 x Power Snatch (65lbs)
6 x Clapping Push-ups

Post times to comments.

Skill Development (04.16.2010)
3 Rounds for max total time of
L-sit (paralettes)
Superman
Left Plank
Right Plank
Prone Plank

Post times accumulated to comments.

CrossFit Endurance WOD (04.16.2010)
Swim, Bike, Run, or Row (C2)

3 Rounds of
:05 seconds on x :10 seconds off
:20 seconds on x :10 seconds off
:10 seconds on x :10 seconds off
:30 seconds on x :10 seconds off
:15 seconds on x :10 seconds off
:25 seconds on x :10 seconds off

Post distances to comments.

10 comments:

Anonymous said...

Nate,
Let me know if there is still a slot open for the marathon. hockey4915@yahoo.com

thanks
-Matt

Anonymous said...

"Wedding Crashers"
16:33 rxd

Skill
Round 1-4:31
Round 2-3:45

Christian

Anonymous said...

Wedding Crashers
14.42rx'd

Skill Development
1. 2.46
2. 3.06

Dang!

Anonymous said...

"Wedding Crashers"
19:30 Rx'd

Chris

Kristina said...

Wedding Crashers
16:43? give or take a few seconds because I can't remember

Anonymous said...

"Wedding Crashers"
11:48 Rx'd

Skill Development
1. 4:03
2. 4:25

-Troy

Anonymous said...

''Wedding Crashers''
14:55 Rx'd

skill Development
1. 3:04
2. 3:06

Murphy

Anonymous said...

Wedding Crashers
19:44Rx'd

Skill
3 rd total 9:08
Mark

Anonymous said...

Wedding Crashers 15:05

* Sub Hang Snatch for Power Snatch 45lbs

B-Rye

Anonymous said...

Good luck to all the Savages participating in the Boston Marathon on Monday!

Dang!