5/13/2010

''Bon Voyage'' (05.13.2010)

Warm-up Drills (05.13.2010)
2:00 x Single-unders
2 Rounds of
8 x Medicine Ball Cleans
8 x Burpees
Shoulder Dislocates (PVC)

''Bon Voyage'' (05.13.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
12 x Air Squats
21 x Double-unders

Post rounds completed to comments.

Skill Development (05.13.2010)
Complete 2 Rounds at your own pace of
15 x Hollow Rocks
15 x Arch Rocks
15 x Roll-outs
15 x Back Extensions

CrossFit Endurance Rest Day (05.13.2010)

13 comments:

Anonymous said...

"Bon Voyage" 9 rounds, finally feeling 100%
~Nate

Anonymous said...

Bon Voyage
15rds rx'd

Dang!

Anonymous said...

"Bon Voyage"
12 rds and 1 squat

Dan

Troy said...

"Bon Voyage"

11 rounds and one pretty torn up wrist - Rx'd

-Troy

Anonymous said...

"Bon Voyage"
12 Ring dips
12 pull ups
12 squats
21 double unders

6 rounds
Mark

Anonymous said...

Marcus and John M.,

Awesome muscle ups today!

Dang!

Anonymous said...

Bon Voyage 6 rounds

Mod Muscle ups, first time able to do double unders in a work........

B_rye

Anonymous said...

5 rounds rx'd

Khan


9 rounds mod muscle-ups

Indy

Anonymous said...

http://www.youtube.com/watch?v=M4JieM0zYMI

Just watch and listen to this speech

Billy the Tuff

The Don said...

http://www.liveleak.com/view?i=2e3_1273210269

this is awesome.

Andrew said...

8 rounds plus 3.

See ya all in ten days.

Peter said...

6 assisted Muscle ups/ 84 SU's

8 rounds

Anonymous said...

Bon Voyage
Muscle ups with the Box

3 rounds only but achieved double-unders

-Deuce