2/24/2011

''Scurvy and Fragglerok'' (02.24.2011)

Warm-up Drills (02.24.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
9 Fundamentals x 5 reps each (PVC)
-Hip Mobility Complex
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch


''Scurvy'' (02.24.2011)
Complete for time, partitioning distances/reps as needed.
Row 1500m
50 x Ring Push-ups
50 x Wallball Shots
100 x Walking Overhead Lunges (45/25lbs)

Notes: Choose your own adventure with the set/rep scheme best suited for your ideal performance in accomplishing the workload for time. It'll hurt regardless, don't fret.

Post times and set/rep schemes to comments.

''Fragglerok'' (02.24.2011)
Complete the following at your own pace
20 x Turkish Get-ups
20 x Hollow Rocks
Accumulate 1:00 x Handstand Hold
or
Accumulate 60ft x Handstand Walk

Mobility WOD

CrossFit Endurance WOD (02.24.2011)
Swim, Bike Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
then go back up the ladder until you finish with...
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

13 comments:

Laura said...

Scurvy... I chose the following path:
row 300m
10 ring pushups
10 wallballs
20 lunges (25 lbs)

5 rounds: 20:54

thammond18 said...

I too followed the teachings of Laura...
Scurvy - 21:51 w/45lb lunges

tommy

Marcus said...

"Scurvy"
Row: 750 - 500 - 250
Ring Pushup: 25 - 15 - 10
Wallball: 25 - 15 - 10
Lunges: 50 - 30 - 20

14:28 w/45lb lunges

Anonymous said...

Some people think that holding on to hate will burn you up. I think that my hate keeps me warm.

Anonymous said...

"Scurvy" Laura's version
5 rounds:
300m Row
10x Ring Dips w/ Ab mat
10x Wallball 14#
20x Walking Lunges 25#
22:48
Alison

John M said...

"Scurvy"
Row: 750 - 500 - 250
Ring Pushup: 25 - 15 - 10
Wallball: 25 - 15 - 10
Lunges: 50 - 30 - 20

21:26 w/45lb lunges

Mint said...

"Scurvy"
Row: 1000-500
Pushups: 25-25
Wallballs: 25-25
Lunges w/45lbs : 30-60

Peter said...

Scurvy
50 Walking Lunges
2 rounds of :
Row 500; 25 Ring Pushups; 25 Wallballs; 25 Walking Lunges
Plus Row 500

21:19 14# Wallball; 25# Walking Lunges

Anonymous said...

kevin
scurvy 24/2/11 20:27

row 500, 50 wallballs 30 walking lunges
row 500, 50 ring pushups, 30 walking lunges
row 500, 40

Anonymous said...

Biemer:

5 rounds of 10 pushups/ 10 wallballs
100 lunges
1500 meter row

Anonymous said...

Scurvy
Row 1500
25 wall balls
25 ring
21 lunges
25 wall balls
25 ring
79 lunges

21:39
Leaving all those lunges at the end was a bad idea.

Jay

Justin said...

Scurvey - 22:49

Khan said...

"Scurvy"
Modified SLaura
1500m row
5 rounds
10 push ups
10 wall balls (14)
20 lunges (25)

16:57

25lb bumper plate is officially added to the list of things I'm not allowed to do anymore.