1/16/2011

''Diane and Hypoxia Six'' (01.18.2011)

Warm-up Drills (01.18.2011)
Speed Rope Drills x 4:00
''Burgener Drill'' (2Rnds/PVC)
10 x Deadhang Pull-ups
15 x Air Squats
20 x Hollow Rocks
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)

''Diane'' (01.18.2011)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

Post times to comments.



''Hypoxia Six'' (01.18.2011)

6 Rounds of
Row (1:00m x :30 rest)

Notes: Hold maximum wattage possible over each 1:00 work interval.

Post average wattage/average distance covered to comments.

Mobility WOD

CrossFit Endurance WOD (01.18.2011)
Swim, Bike, Run, or Row (C2)
4 Rounds of (5:00 on x 3:00 rest)

Notes: Cover as much distance as possible on each of the 5 minute rounds.

Post distances to comments.

24 comments:

Anonymous said...

Lance says...
First day of school is a success because..
1. Olympic Bars and Bumper Plates in the gym.
2. I found another CFer from Mass....
3. Woke my roommate up at 06 when I left for the WOD....
See you all soon!
-Nick

Justin said...

14:09 w/ 225

288/1686

Anonymous said...

Somebody's hair is getting nice and long [DHT]. See you guys soon

-Nate(NYC)

John M said...

Diane - 10:46 Rx'd

Hypoxia Six - 269w/1649m

Brian said...

21:50 1774/335

-Moose

Khan said...

"Diane Modified"
21-15-9
KB Swings w/ 2pood
HSPU's

12:05

"Hypoxia Six"
188/ 1462

Anonymous said...

"D:iane"
11:31
"Hypoxia Six"
95/1167
Alison

Mike S. said...

Diane:

14:06 as rxd

Hypoxia Six:

311/1730

Mtn Rob said...

12:28 225lb HSM

H6
135/1408

Anonymous said...

Lance said....
"Diane"
21:18 rxd @ 200lb

Hypoxia Six
-portly fellow had the one rower all morning, will be completing it later today with a bonus round on my tricycle to follow...
-Nick
miss everyone!!!! except Bert tho...

sdaghir@gmail.com said...

''Diane''
21-15-9 for time
Deadlift (225lbs)
Handstand Push-ups
3:54

''Hypoxia Six''
274/1652

Thanks Rick, Jeff, Laura, and Tiffanie for letting me wod with you this morning, what a gloriously painful snowy Tuesday.

Anonymous said...

"Diane" 12:44

"Hypoxia 6" Avg watts 362 & total meters 1821

Danny

Anonymous said...

Dan looks like he's ready to disco.

Anonymous said...

Dan doesn't dance. So therefore he(I)isn't ready to disco.

lewis.robertdavid@gmail.com said...

Lance, if you did Diane at 200#, it was not as rx'd.

-Bert

Anonymous said...

Diane 10:42
Hypoxia 6 260/1631
JB

Indy said...

Diane
12:46 with 185 lbs and mod HSPU

Hypoxia 6
278/1666

Anonymous said...

I was feeling frisky!
-Lance

rickylake said...

''Diane'' (01.18.2011)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

10:06 225lbs/2 abmat hspu

''Hypoxia Six'' (01.18.2011)
6 Rounds of
Row (1:00m x :30 rest)

214/1647

Callllieee said...

i wrote down 13:58 but i might be lying. (175lbs and hspu with the bands)
& the other thing 149 and 1349.

Kristina said...

Diane
9:57 w/165lbs

Hypoxia Six
210/1519

Anonymous said...

Lance said....
"Diane"
21:18 rxd @ 200lb
-completed in the morning

"Hypoxia 6"
149 Watts
1940 Distance
-completed in the evening

-Nick

Anonymous said...

20:25 @ 225

268 watts / 1648 meters

Jay

Matt said...

7:27

Hypoxia 6 - NA