6/22/2010

''Death and Taxes'' (06.23.2010)

Fight News
This past Saturday Nuri came out of the cage victorious, earning his win by decision after three rounds of brutality... and just think; he's barely scratched the surface of his potential.

Congratulations, Nuri!
Your crew around here can't wait for your next bout...





Warm-up Drills (06.23.2010)
Run 400m
2 Rounds of
7 x Deadlifts (45lbs)
7 x Front Squats (45lbs)
7 x Push Press (45lbs)
7 x Bent Over Rows (45lbs)
Shoulder Dislocates (PVC)
Scorpion Stretch
ITB Stretch

''Death and Taxes'' (06.23.2010)
Complete the following for time:
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)

Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.
Example: If it takes Private Bennatz 6 minutes to make it through all his Wallball shots and Pull-ups he will need to complete 60 x Double-unders to finish the WOD.

Post times to comments.

Skill Development (06.23.2010)
5 Rounds at your own pace of
:10 x L-sit/V-sit (paralettes)
10 x Hip and Back Extensions

Notes: Hip and Back Extensions should be deliberate and controlled, quality is paramount.

CrossFit Endurance WOD (06.23.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x 1:00 rest)
Cover as much distance as possible during each 2 minute work interval.

Post distances to comments.

14 comments:

marcus said...

17:03

John M said...

20:00 Rx

Andrew said...

13:49 Rx'd

Anonymous said...

9:51 Rx'd

John

Troy said...

"Death and Taxes"

6:29 Rx'd

Kristina said...

Death and Taxes

11:37 rx'd

BamBam said...

Did any of you guys go to Nuri’s fight? I didn't run into any of you. Anyone who has been influenced by Ross should be painted bright orange for the safety of the general public.

Anonymous said...

"Grace"
Brad, "encouraged" me to do GRACE today at work.
3:25 @95lbs
Chris

sdaghir@gmail.com said...

Ben, I don't disagree with painting people orange, it will help those that are pulling heists for team CrossFit New Hampshire remain unnoticed, like shades in a past life. What? Oh damn, I think I was dreaming there for a second.

sdaghir@gmail.com said...

Chris! Sick score dude! You'll be Rx'd on that WOD as soon as your back returns to 100 percent. 3:25 is hauling.

Your warrior wife was ruthless today and thoroughly thrashed the hell out of herself, she's going to do very well here once the paralyzing effects of her soreness wears off...

Mtn Rob said...

22:10 black band

Anonymous said...

Death and Taxes
10.32rx'd

Dang!

Anonymous said...

11:27 rx'd

Khan


9:54 rx'd

Indy

Anonymous said...

JoeF
7. 16:36(10 lbs)