2/17/2011

''Kelly'' (02.18.2011)

''CrossFit.
It's all in the hips.''

--The words on the back of our new shirts.



Warm-up Drills (02.18.2011)

Speed Rope Drills x 3:00
''Burgener Drill'' (3rnds/PVC)
Dot Drill (for time)
2 Rounds of
10 x Burpees
10 x Jumping Pull-ups
10 x Abmat Sit-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-ITB Stretch

''Kelly'' (02.18.2011)
5 Rounds for time of
Run 400m
30 x Box Jumps (24/20'')
30 x Wallball (20/14lbs)

Skill Development (02.18.2011)
21-15-9 reps each (at your own pace)
Hip and Back Extensions
Hollow Rocks
Ring Support (seconds of hold)

Mobility WOD

CrossFit Endurance WOD (02.18.2011)
‘’10xIntervals,1:5’’
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

8 comments:

Mtn Rob said...

50:42

kelly's a bitch

sdaghir@gmail.com said...

''Kelly''
48 lovely minutes w/ Gasmask, 20lb Vest, and 30lb Dumbbell Thrusters subbed in for Wallball.

Those box jumps were more like leaps of blind faith since the mast obscures those 24 angry inches of wood. Great morning, loved seeing everyone slay this one, and it was awesome having some of our crew decide to drag family members along for the pain clinic that unfolded. See everyone on Monday.

thammond18 said...

"Kelly"
42:47

lewis.robertdavid@gmail.com said...

Kelly
Five Round for Time:
Run 400m
30 x Box Jumps (27")
30 x Wall Ball Shots (Gonzales, 20# / 10ft)

30:59 PR

The last time I did this WOD back in 2009, it almost killed me. Today I decided to WOD outside, so I built a mean plyobox out of a ledge in front of my dorm and some pallets I found out back. Plenty of stares from the lemmings as I toiled away against my nemesis. Six minute PR is a good way to end the week.

Yours in Savagery,
-Bert

Colby said...

34:08

Awesome job Bert

Waldo said...

32:51 -- good times!

Khan said...

37:27
14lbs/ 24"

ericachief said...

"Kelly"
37:00
4 rnds
erica