6/17/2010

''Shoot and Move'' (06.18.2010)

Stable Afternoon Hours Today:
We will be opening today at 5:30pm for the afternoon mayhem, we apologize for any inconvenience this causes. This shift in hours is only for today.

Warm-up Drills (06.18.2010)
Run 800m
9 Fundamentals x 7 reps each (PVC)
Hip Mobility Complex
Inch Worms

''Shoot and Move'' (06.18.2010)
Complete 3 Rounds for time of
500m Row
15 x Clean and Jerk (135/95lbs)
30 x GHD Sit-ups

Post times to comments.

Skill Development (06.18.2010)
Perform 3-5 Rounds of the following ''Ring Sequence''.
If possible move from start to finish without resting or coming off the rings.

Ring Sequence:
Muscle-up x 1
Ring Dip to max depth with :02 hold at bottom x 2
Support x :10
Ring Dip to max depth with :02 hold at bottom x 2
Muscle-up x 1

Notes: Muscle-ups start at full extension with turn-out and finish in the support with turn-out.

CrossFit Endurance WOD (06.18.2010)
''Time Trial''

Swim, Bike, Run, or Row (C2)
20 minute Time Trial

Post distances to comments.

14 comments:

marcus said...

23:42 rxd

Anonymous said...

Killer gym and great vibe. Thanks for having me in today Sami and Kyle. I greatly appreciate it!!!!!!!
Sean from Park City.

Anonymous said...

Shoot and Move 26:25 105#
B-Rye

Anonymous said...

JoeF
6. 28:09(65lbs)

Troy said...

"Shoot and Move"

20:43 Rx'd

Anonymous said...

"Shoot and Move"
18:58 95lbs/Abmat
Great being back after getting backed over by the "wagon". Troy shirts came out great thank you.
Chris

Anonymous said...

Now I know why it took me soooo long
35:47..... BUT I did 30 clean & jerks each time!
laura

Kristina said...

Shoot and Move

20:18 85lbs/GHD

Anonymous said...

Best picture ever of Deuce

Dang!

sdaghir@gmail.com said...

Laura, you are out of your mind. Carry on.

Anonymous said...

23:20 rx'd

Khan


24:14 abmat/ 135lbs

Indy

Anonymous said...

28:40 Rx'd

John M

Peter said...

Shoot & Move

29:50 95#/GHD

Anonymous said...

Shoot and Move
22:22@95lbs

-Deuce