3/14/2011

''Fetch'' (03.16.2011)

Warm-up Drills (03.16.2011)
Row 5 Minutes
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Sumo Squats
-Scorpion Stretch
-Inch Worms
-Shoulder Opening Drill (wall)

''Fetch'' (03.16.2011)
Complete as many rounds as possible in 20:00 of
1 x Rope Climbs
3 x Handstand Push-ups
5 x Back Squat (60%1RM)
15 x GHD Sit-ups

Post rounds completed to comments.

Skill Development (03.16.2011)
21-15-9 reps/seconds of
Hip and Back Extensions
L-sit (seconds)

Mobility WOD

CrossFit Endurance WOD (03.16.2011)
Swim, Bike, Run, or Row (C2)
5 Rounds of (1:00 on x 2:00 rest)
Easy recovery pace for 5 minutes after all five rounds have been completed, then…
5 Rounds of (1:00 on x 2:00 rest)
Done!

Post distances to comments.

13 comments:

Anonymous said...

He's an angel without wings!

Marcus said...

"Fetch" 7RNDS + 3 GHD. 165lb, bumper hspu

Mtn Rob said...

6 rnds + 3hspu's
135lbs

Anonymous said...

Biemer:

7 rounds minus 5 situps

Colby said...

Fetch:
9 round plus 3HSPUs
Booyah

thammond18 said...

Fetch...6 Rounds w/10# HSPU
135#

tommy

sdaghir@gmail.com said...

''Fetch''
8 Rounds
215lbs
Paralette HSPU's

Got to smash this one with Bertholemeu before the rest of the rabid crew we associate with came in and tore this WOD up. Epic afternoon.

lewis.robertdavid@gmail.com said...

"Fetch"
5 Rounds + 1/3/6/0
185#

Had a blast toiling away with the cloven footed one this afternoon. As always its a treat to watch everyone do battle against the WOD.

-Bert

Anonymous said...

kevin "fetch"

8 rounds 125#

16/3/11

Anonymous said...

Fetch
7 rounds 5 BS @ 135lbs

I hate GHDs

-Nick

Khan said...

8 rounds+ 1 hspu
135 lbs

Mint said...

9 rounds 135#

Peter said...

Fetch
Rope Pullups for Rope Climb
HSPU with Red/Blue bands
115# Back squats

8 rounds exactly