1/04/2011

''Bennett II'' (01.05.2011)

Warm-up Drills (01.05.2011)
2 Rounds of
Speed Rope (1:00 on x 1:00 rest)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
5 x Air Squats
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges


''Bennett II'' (01.05.2011)
Complete 10 Rounds of the following
20 x Double-unders
10 x Hang Power Snatch (65/45lbs)
10 x Clapping Push-ups
10 x Pull-ups

Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over, score being calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.

Total score is the sum of these earned rest intervals. Save every second you can.
Example: Athlete #1 takes exactly 1:00 to accomplish the workload each round for 10 rounds. This means that the athlete earned 1:00 of rest each round, the sum of their rest times is their score, in this case it would be 10:00.

Post times comments.

Skill Development (01.05.2011)
3 Rounds at your own pace of
:30 x Ring Support
:20 x L-sit/V-sit
10 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (01.05.2011)
''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes

Post distances/split times to comments.

26 comments:

Marisol said...

5 rounds 25:27

Anonymous said...

pete bravo > 6rnds/7:23w X 4:37r/597m

Mtn Rob said...

5 rnds for time
19:07

Anonymous said...

ran 3 hours in the middle of the night then

5 rounds 17:59 @45 lbs

laura b.

Anonymous said...

10 rds complete - work 13:42 rest 6:18 get some sleep laura. Danny

Derek said...

3 rounds /4:46x1:16/row'd 1515 meters

Anonymous said...

Kristie 5 rounds for time 18:02

Haha Samy!!!

Anonymous said...

Mike D

5rnds 20:30

Anonymous said...

Mike L.: 5 rds for time - 14:42 (69 lbs - don't ask)

Peter said...

5 Rounds for time
20X2 SU/65#

19:01

Kristina said...

Bennett II

5 rounds for time
13:45 @ 45lbs

Luke said...

HORKUS MAXIMUS

5 rounds for time "I hate double unders"

15:03 @ 65lbs dnrx on double unders

Anonymous said...

Bennett II
5 rounds, 9:40W/ :20R/ 818M
JB

richard said...

6 rounds
6.58 work
3.58 rest
968m row

Welcome home pete

Khan said...

4 Rounds + 20/10/10/7--2:00min total rest
1164m Row

Indy said...

Bennett II
1:28/1:40/1:52/EF rowed 1250m

lewis.robertdavid@gmail.com said...

Bennett II

4 Rounds, EF on the 5th.

5:52 work / 2:08 Rest

1300m


Congratulations to all the sick little puppies that bathed in fire in the on ramp class tonight. I can't wait to start crushing WODs with you freaks.

-Bert

Anonymous said...

5 rounds- 22:13, bitch.

Anonymous said...

ps that bitch comment was from callie

Anonymous said...

Lance says....
''Bennett II'' (01.05.2011)
Complete 10 Rounds of the following
20 x Double-unders
10 x Hang Power Snatch (65/45lbs)
10 x Clapping Push-ups
10 x Pull-ups

-5 Rds, 3 PUs on 6th

Cycled 18 miles on his trainer while watching barney....

-Nick

Marcus said...

5 rounds and a lot of rowing

Matt said...

10 Rounds / 16:02 Work; 3:58 Rest

We need more workouts like this. The gym is getting too crowded...

Anonymous said...

5 rounds for time 13:45
Row 980 M

Jay

Anonymous said...

MOD 30 DU, 20 GHD's, 10 jumping back squats
5 Rds for time 14:35
Adam

sdaghir@gmail.com said...

What an awesome slayer of a WOD... nothing like training for the unknown and unknowable, to include random Fouad sightings interrupting training at 6am.

''Bennett II.''
8 Rounds
8:50 spent slaying
7:10 spent sucking wind
713m rowed while thinking of how to get my dad back

Thanks ''M'' for keeping score while Moose, Marcus, Rick, Jorge, and I bathed in these cleansing fires of strife.

ericachief said...

Bennet II
5 rnds 19:31
35 Lbs

Bday WOD
"36" Burpee to jumping Pullups with Gas mask :)
Erica