''Know Thyself'' (04.07.2011)

Warm-up Drills (04.07.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Medicine Ball Cleans
5 x Push-ups (CFGS)
5 x Ring Rows
-Sumo Squats
-Scorpion Stretch
-Leg Swings (Lateral/Front/Rear)
-Shoulder Dislocates (PVC)
-Wrist Circles

''Know Thyself'' (04.07.2011)
Complete for time
Row 1000m
12-10-8-6-4-2 reps each of
1-Arm Dumbbell Snatch (40/30lbs)

Notes: Half of the reps per round represents each side for the 1-arm Dumbbell Snatches. Example: Round 1 has 6 reps per arm (12 total).

Skill Development (04.07.2011)
20-15-10-5 reps/seconds of hold for each of:
Back Extensions

Mobility WOD

CrossFit Endurance WOD (04.07.2011)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi + 1mi + 2mi)
Run: 3x(200m + 400m + 600m)
C2: 3x(250m + 500m + 750m)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.


Marcus said...

Know Thyself: 11:15 @ 45lbs

Colby said...

Know thyself
I have found myself, and I am confused.

Justin said...


Anonymous said...

Know thyself:
1045 @ 40lbs
Profe, el caballo crema obra milagros!!!!

sdaghir@gmail.com said...

''Know Thyself''
10:32 w/60lb Dumbbell

Nice work, rICK.

El Nino, stop giving away our horse liniment secrets. Next time you've got to give it a shot after a hot shower... I saw Jesus last time I did that.

thammond18 said...

Know thyself...11:51 @40lbs


Lee said...

"Know Thyself"
13:53 @ 20lbs

Peter said...

Know Thyself

13:05 w/30#

lewis.robertdavid@gmail.com said...


"Know Thyself"

11:20 @ 50#


Mike Scotina said...

Know Thyself

10:13 @ 60lbs

Oly shoes<3

Mint said...

"Know Thyself"
9:27 @ 45#