''Philosirapter'' (03.31.2011)

''Well, you know... For me the action is the juice.''
--Mike Cheritto, Heat

Warm-up Drills (03.31.2011)
Speed Rope x 2:00
5 x Deadhang Pull-ups
5 x Burpees
5 x Pistols (Non-dominant leg)
5 x Pistols (Dominant leg)
Speed Rope x 1:00
-Shoulder Opening Drill (wall)
-Chest/Shoulder Stretch (band)
-Scorpion Stretch
-ITB Stretch

''Philosirapter'' (03.31.2011)
Complete the following for time
Row 250m
25 x Unbroken Thrusters (95/65lbs)
25 x Unbroken KB Swings (32/24kg)
Row 250m
20 x Unbroken Thrusters (95/65lbs)
20 x Unbroken KB Swings (32/24kg)
Row 250m
15 x Unbroken Thrusters (95/65lbs)
15 x Unbroken KB Swings (32/24kg)
Row 250m
10 x Unbroken Thrusters (95/65lbs)
10 x Unbroken KB Swings (32/24kg)

Notes: In order to progress from one round to another all sets and reps must be completed unbroken. Any set that becomes terminated prematurely must be done again before moving onto the next task. Resting during the sets will be permitted as long as the barbell/KB load doesn't return to the deck before the set is completed (the front rack position or in the hang are viable options).

Post times to comments.

Skill Development (03.31.2011)
3 Rounds at your own pace of
10 x Romanian Deadlift (45lbs)
:30 x Prone Plank
:30 x R-side Plank
:30 x L-side Plank
10 x Arch Rocks/Supermans

Notes: The following video link demonstrates how to properly execute the Romanian Deadlift
Video Demo

Mobility WOD

CrossFit Endurance WOD (03.31.2011)
Swim, Bike, Run, or Row (C2)
12 Rounds of (1:00 on x :30 rest)

Notes: Hold maximal Distances/Speed/Watts for each interval.

Post distances to comments.


Colby said...

Philosirapter: 19:42
The pain is found only in fables before you do this wod

Marcus said...

Philosirapter: 13:35

Justin said...

17:23 Philosirapter

Mtn Rob said...


Anonymous said...

Hermano philosirapter 14:51. Mureto

Anonymous said...

High Milage + the WODs this week = "my legs are shot"

FYI - As much as I HATE the track and HATE sprinting the time has come to bring it bacK and it's always better to suffer with others.
Track workouts begin with the Athletic Alliance next Wed 4/6 5:30 @ Livingston Park the workout is 12x400m. Refer to www.athleticalliance.com board to see what group to start in based on your 5Km time.

Quote from Mtn Rob this morning "I rather enjoyed watching his pain and suffering"

Laura B.

Anonymous said...


thammond18 said...

this wod is a jerk

not signing my name

Kim said...

Philosirapter 25:35

Anonymous said...


Time 22:33 w/115# and 32kg


Callie said...

25:20. WITH 45 POUNDS. I suck. The end. Goodday.

Anonymous said...

Biemer -


Anonymous said...


95# + 32 kg



Anonymous said...


95# 24kg @ 24:35

Mike S. said...



95lb Thruster/ 32kg Kettlebell Swings


Khan said...

25:39 75lb/ 24kg

sdaghir@gmail.com said...

17:01 with 95lbs/32kg

First WOD with barbell Thrusters since the wrist got mangled during our last max effort Clean day and was pleasantly surprised that at least I can once again indulge in probably my second favorite CF movement again... Still disapointed I couldn't join in on the train our Gym ran on Fran last time, but she'll eventually get what's coming to her.