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

SRD 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.

0 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