''Iron and Rings'' (08.18.2010)

Warm-up Drills (08.18.2010)
Row 500m
2 Rounds of
7 x Push-ups
7 x Medball Cleans
1 Round of
''Burgener Drill'' (PVC)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex
-Samson Stretch

''Iron and Rings'' (08.18.2010)
7 Rounds for time of
10 x Dumbbell Walking Lunges (50/35lbs)
10 x Dumbbell Burpees (50/35lbs)
10 x Ring Dips

Notes: There is no jump for the Dumbbell Burpees. Once in the plank position with arms extended jump the feet inside the hands and perform a dumbbell deadlift. Ensure you adjust your positions or adjust your load on the dumbbells to ensure correct form is maintained.

Skill Development (08.18.2010)
Complete 3 Rounds at your own pace of
15 x Overhead Squats (65/45lbs)
15 x RDL's (65/45lbs)

Notes: Attempt to hit all your overhead squat sets with immaculate, controlled execution.

CrossFit Endurance WOD (08.18.2010)
Swim: 10 (:20 x 2:00) Use pull paddles and a float buoy.
Bike: 10 (:20 x 2:00) Hill Sprints. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 10 (:20 x 2:00) Hill Sprints or for treadmills use 7-10% grade.
C2: 10 (:20 x 2:00) Damper Setting 8-10.

Notes: Come into each interval at a full sprint.

Post distances to comments.


Rob and Tracy Bocek CFM CT said...

Hey, just wanted to thank everyone at CFNH for welcoming us to the gym and supporting us throughout the WOD. Rob and I enjoyed visiting your box and will be sure to visit again next time!

mtn rob said...