5/20/2011

''Mountain Top'' (05.20.2011)

Warm-up Drills (05.20.2011)
Run 800m
''Burgener Drill'' (PVC/3Rnds)
12-9-6 reps each of:
Medicine Ball Cleans
Push-ups
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Mountain Top'' (05.20.2011)
Complete as many rounds/reps as possible in 10:00 of
5 x Handstand Push-ups
7 x KB Swings (Heavy)
9 x Box Jumps (24/20'')

Post rounds/reps completed to comments.

''Performance Baseline Test Metrics'' (05.20.2011)
Row 1 mile for time (1600m)

Mobility WOD

CrossFit Endurance WOD (05.20.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than :05 sec… :15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more than 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmills use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more than 10 seconds. 2 min recoveries

Post times to comments.

12 comments:

Colby said...

Mountain top!!
5 rounds 2 hspus
Row row row
6:07

thammond18 said...

Mountain Top...5 Rounds + 2 hspu
1mi row...5:56

tommy

Khan said...

"Mountain Top"
6rounds +5/7/8

"1600m row"
7:00

Anonymous said...

MountainTop
7 rounds even
Rxd but with 20Kg KB

Time Trial 1600m row
6:59

Crossfit Endurance Hill repeats
3xs South Mt Uncanoonuc (radio tower) via summit road
1.05mi to top (gate on R w white sign) rule is have to touch gate
up (not sprint) but steady solid pace 30 sec recovery
run down all out hard 30 sec recovery

I will be doing similar hill WOD but with more repeats or on North Mt U on trails next Wed or TH if anyone wants to join me.

Laura B.

lewis.robertdavid@gmail.com said...

20110520
Mountain Top!
6 Rounds + 1 HSPU
32kg / 24"

1600m TT
5:54.7

-Bert

Joshua said...

Mountain Top
5 Rounds+5/4/0
32kg/24"

Peter said...

Mountain Top
6 rounds + 2 HSPU: HSPU with 2 red bands; 24kg KB.

Time to row 1600m 6:49

(is that Osama bin Kettle Bell?)

Mint said...

"Mountain Top"
7 rounds 2 HSPU 35# bumpers 70# kb

1 mile row 5:44

Anonymous said...

''Mountain Top''
4rds + 2HPUS
''Performance Baseline Test Metrics''
6:45
-Lance

Anonymous said...

Mountain Top

4 rounds + 4 HSPU's
40 KG KB + 24" Box

1600 m row - 5:57

Jay

sdaghir@gmail.com said...

7 Rnds +3 HSPU's
Swung Big Yellow.

sdaghir@gmail.com said...

Hydro Mile
5:40? Ouch.