6/17/2010

''Mary'' (06.17.2010)

Warm-up Drills (06.17.2010)
Row 750m (Damper Setting 2)
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
Shoulder Dislocates (PVC)
Duck Walk (10 steps)
Scorpion Stretch

''Mary'' (06.17.2010)
Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols (Alt.legs)
15 x Pull-ups

Post rounds completed to comments.



Skill Development (06.17.2010)
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
15 x KB Swings (24/16kg)
:30 x Plank

CrossFit Endurance WOD (06.17.2010)
''10 x Hill Repeats, 5 x Recovery Time''

Swim: 10 x 50m/y with T- shirt or Parachute for drag with 5 times the recovery (Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)

Post times to comments.

12 comments:

marcus said...

5 rounds

Anonymous said...

Mary 9 Rounds plus 5 HSPU 10 Pistols Blue Bands
B-Rye

Anonymous said...

5 rounds

John M

Troy said...

10 Rounds plus 5/3... Rx'd

Dan Hayden said...

7 rds + 1 5/1 rx'd
Way to go 'Helen of Troy" You crushed it.
Dan

Anonymous said...

7 Rounds Mod pistols

Joey C

sdaghir@gmail.com said...

Dan, don't encourage him. Jesus dude, now I have to balance the equation by being an extra serious asshole tomorrow.

sdaghir@gmail.com said...

I'm starting to see in increase in posted scores, that's excellent... the programming will only benefit from that kind of dedication from our crew.

Anonymous said...

5 rounds plus 5/8, Rx'd

Mike A

Anonymous said...

8 rounds + 5/10/5
head to abmat, otherwise rx'd

Khan

Peter said...

HSPU with bands; modified pistols

6 rounds + 5 HSPU's

Anonymous said...

Mary
5 Rounds
mod pistol
mod HSPU's

5 rounds

-Deuce