2/15/2011

''Conquest and Little Orphan Annie'' (02.15.2011)

Warm-up Drills (02.15.2011)
Speed Rope Drills x 2:00
''Burgener Drill'' (3 Rounds-PVC)
3 Rounds of
5 x Deadhang Pull-ups (supinated grip)
5 x Push-ups
5 x Medball Cleans
10 x Abwheel Roll-outs
-Samson Stretch
-Shoulder/Chest Bar Stretch
-Sumo Squats
-ITB Stretch

''Conquest'' (02.15.2011)
Complete for time
Row 1000m
21-18-15-12-9-6 reps of
Slamball/Sledgehammer Strikes
Ring Dips

Post times to comments.

''Little Orphan Annie'' (02.15.2011)
30-25-20-15-10-5 reps for time of
Double-unders
GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (02.15.2011)

14 comments:

Justin said...

19:54 conquest
14:49 little orphan Annie

-Bieber

sdaghir@gmail.com said...

''Conquest''
Complete for time
Row 1000m
21-18-15-12-9-6 reps of
Sledgehammer Strikes
Ring Dips
13:59

''Little Orphan Annie''
30-25-20-15-10-5 reps for time of
Double-unders
GHD Sit-ups
6:57

Using Thor's hammer for the WOD was a unique experience.
Awesome morning with a bunch of our crew hitting new milestones with double-under and GHD sit-ups skill set advances. Nothing like a little aggressive, agonizingly painful practice to make perfect. Yesssssss.

Welcome back Jorge.

Anonymous said...

peer pressure has no sympathy
"Conquest" 18:03
laura b.

Anonymous said...

Conquest:
w/ 10# sledgehammer
ring dips w/blue band
19:43
Little Orphan Annie:
single-unders
Ab mat sit-ups w/DB&slamball
11:47
Alison

Khan said...

"Conquest"
22:00 strict static bar dips/20lb

"Little Orphan Annie"
9:18

thammond18 said...

Conquest...
15:47 w/hammer

Little Orphan Annie...
10:00 (singles)

mtn rob said...

13:57 conquest w hammer

22:08 Annie w x2 double under attempts

Callie said...

17:12 slamming balls. 10:24 for the orphans

lewis.robertdavid@gmail.com said...

20110215
"Conquest"
Ring Dips
Slamball 20#
16:13

"Little Orphan Annie"
11:35rx'd

-Bert

Colby said...

Conquest: 17:37
Little Orphan Annie: 15:25 rx'd

Anonymous said...

14:22/15:56
jb

Waldo said...

Conquest: 14:18
Little Orphan Annie: Not fast enough and I did singles. GHD's make a little piece of me die.

My wife is also in lot's of pain..

Anonymous said...

Conquest 13:20
Little Orphan Annie 12:something

Jay

Anonymous said...

Conquest
8:45
sub slamball for K2E

LOA
11:01

see you all very soon
-Nick