4/21/2011

''CrossFit Games Qualifier WOD: Week 5'' (04.22.2011)

CrossFit New Hampshire will be closed on Saturday as Brady Sullivan is shutting the building down for a transformer replacement. Today we are opened up for any athletes that wish to have a validated score for the CrossFit Games, we apologize for any inconvenience this change in plans causes.

Warm-up Drills (04.22.2011)
Run 800m
''Burgener Drill'' (3 Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
10 x Air Squats
15 x Abwheel Roll-outs
-Samson Stretch
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch

''CrossFit Games Qualifier WOD: Week 5'' (04.22.2011)
Complete as many rounds/reps as possible in 20:00 of
5 x Power Clean (145/70)
10 x Toes-2-Bar
15 x Wallball (20/14lbs)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (04.22.2011)
Rest for Monday... it will be a day of glory.

Mobility WOD

CrossFit Endurance WOD (04.22.2011)
''Tabata''
8 Rounds of (:20 x :10rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting 8-10

Post distances to comments.

10 comments:

Colby said...

5 rounds + 5/2

thammond18 said...

CFG Qual Week 5...7rds +5/7...RXd

tommy

Joshua said...

CFG Qual Week 5: 6rds +5/5

Dan Hayden said...

CFG Qual Week 5: 11rds +5/7

Danny

Marcus said...

CFG Qual Week 5: 9rnds + 5

Anonymous said...

Biemer:

7 rounds - 5 wallys

lewis.robertdavid@gmail.com said...

Games WOD 11.5

10 rounds + 5/5/0


-Bert

Khan said...

Open Wod 5
9 rounds +3 cleans

Mint said...

Open Wod 5
9 Rounds 5 cleans 10 Toes to Bar 2 wallballs

Anonymous said...

Erica
Games WOD Week 5
5 rnds +5/10/9
modified Knees to elbow