''The Homecoming Dance'' (06.25.2010)

Important Notice
This Saturday and Sunday (June 26th & 27th) we will NOT be open for make-up WODs/Skill Development Training.
Our facility will be hosting a CrossFit Olympic Lifting Certification over the weekend and we will be at capacity with all the Seminar attendees.
Our normal weekend training hours will resum
e the weekend after the 4th of July.

Warm-up Drills (06.25.2010)
1:00 Single-Unders
7 x Deadhang Pull-ups
9 x Push-ups
1:00 Single-Unders
12 x Abmat Sit-ups
15 x Air Squats
1:00 Single-Unders
Shoulder Opening Drill (Wall)
10 x Lunge w/ Torso Rotations (alt legs)

''The Homecoming Dance'' (06.25.2010)
Complete as many rounds as possible in 20:00 of
3 x Muscle-ups
9 x Thrusters (115/85lbs)
18 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (06.25.2010)
At your own pace complete 5-4-3-2-1 reps of
Pistols (Non-Dominant Leg)
Handstand Push-ups
Pistols (Dominant Leg)

Post notes/details from this skill session to comments.

CrossFit Endurance WOD (06.25.2010)

Swim: 3x(50m/y +100m/y +200m/y)
Bike: 3x(1/2mi +1mi +2 mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)

Notes: Rest the exact time it takes you to do each interval in each set.
Ex: 200m run in 35 seconds, rest 35 seconds, 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.


John M said...

5 rounds and 3/9
Rx'd except for modified muscle-ups

Anonymous said...

8. 7 rounds(mod.m-ups & 65lbs thrusters)

Andrew said...

6 rounds plus 3 and 6

Troy said...

"The Homecoming Dance"

7 rounds plus 1 muscle up. Rx'd.

Stoked for this weekend!

Anonymous said...

"The Homecoming Dance"
5 + 1, 95lbs and Ring Dip/Pull UP

Good luck this weekend.

Anonymous said...

4 rounds +1 mu rx'd