12/20/2010

''Deception Tactics'' (12.21.2010)

Warm-up Drills (12.21.2010)
Row 4 Minutes
(Damper Setting 1-2)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Med Ball Cleans
7 x Push-ups (CFSG)
-Lateral Lunges
-Groiners
-Scorpion Stretch
-Shoulder Opening Drill





''Deception Tactics'' (12.21.2010)
Complete the following for time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20'')

Notes: Use bumper plates for the Burpee Pick-ups, which have a jump at the top while the plate is hoisted overhead. Undisciplined actions such as dropping barbells or bumper plates during this WOD reaps a 100m Bear Crawl Penalty. Unbroken Challenge... Manchester.

Skill Development (12.21.2010)
4 Rounds of:
(L-sit/V-sit for maximum time x :45 rest)

Notes: L-sit/V-sits are on the paralettes today, keep a strict adherence to the standards of this hold by maintaining feet above hip level and straight legs.

Mobility WOD

CrossFit Endurance Rest Day (12.21.2010)

29 comments:

Justin said...

23:19 I would rather get coal in my stocking than do that wodo ever again.

Mtn Rob said...

33:02
There was no deception, I knew going into it that was going to suck!

John M said...

Deception Tactics - 18:55

Colby said...

21:37 - The time as I reached the top of that damn box for the fiftieth time. I forgot to write that down on the board, I will try and get to do that today, if not tomorrow morning.
Deception tactics was deceptively fun actually. Though I'm pretty sure my opinion doesn't count because any time you feel wide awake and refreshed after not sleeping for 30 hours is deceptively fun, actually.

Anonymous said...

Deception Tactics: 25:40
--Alison

Anonymous said...

Deception Tactics 14:28 with a 4 pd burrito from last night in my stomach(Wings your way)Samy made me do it.
Danny
Oh and Matt no chance on the handstand walk. All mine. DPH

matt L said...

Deception Tactics, 20:24
i accept your challenge danielson, 2nd place is just the first loser and i wont accept defeat.

sdaghir@gmail.com said...

Oh really... first of all it's Daniel-San. Second of all he is the standard. And max effort burrito's will only make you stronger.

Anonymous said...

21:14

Jeff B

lewis.robertdavid@gmail.com said...

20101221 - Deception Tactics

19:49 rx'd

Hey Lance, how did those bear crawls taste? Were they better than being undisciplined and not going unbroken? I sure hope they were.

-Professor Bert

lewis.robertdavid@gmail.com said...

In addition, I would like to make a motion that not posting scores on the "day of" a WOD should also incur a Burpee Tax......

*cough*Sem, Lance, Kristina, Garrett, Kevin, Gollum, and Mike A.*cough*


-Bert

Gollum said...

Deception Tactics

17:20 as rx'd

As Samy put it, "Ring dips are the great equalizer".

FoGLe said...

17:41

Waldo said...

20:49

I feel like shit.

Anonymous said...

Deception Tactics
18:22
laura b.

Marcus said...

15:52

Anonymous said...

I.hate.you.Bert.
-Lance

sdaghir@gmail.com said...

''Deception Tactics''
Complete the following for time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45lbs)
5 Rounds of
10 x Thrusters (65lbs)
10 x Box Jumps (24'')

13:47

Snuck this little gem in with L.T. Hoostie before the pm crew arrived for their ritual slayings. The place was packed tonight and we were blown away by the intensity from all the freaks that smashed this wod apart. Ruthless.

21/12/10 19:57

Kristina said...

Deception Tactics

16:03

Bert, you're on my shit list. Thanks for calling me out on my ONE tardy (not late) day.

Anonymous said...

"M" made it all alone in 17:46 thanks for the push Sam

Anonymous said...

28:59

callie

Jaketronic said...

first wod in like 3 months. mod ring dips and 35# burpees. 41:42.

jake

Khan said...

20:31

jason said...

45# burpees - 65# thrusters 20:46.

Anonymous said...

Deception, Diversion, and Deceit - The keys to success.

14:07

Anonymous said...

45 # BURPEES
65# THRUSTERS
15:02

GARRETT

Anonymous said...

45# BURPEES
65# THRUSTERS
19:52

KEVIN T

Peter said...

Burpees 25# Thrusters 65#

24:09

Lt. Hoostie said...

18:00