5/27/2011

''Rise Against'' (05.27.2011)

Warm-up Drills (05.27.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Hang Power Cleans (45lbs)
7 x Burpees
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates
-Wrist Circles
-Scorpion Stretch

''Rise Against'' (05.27.2011)
Against a 15:00 running clock complete the following
300 x Double-unders
In the time remaining execute one rep of each of the movements found below, then two reps of each movement, then three reps of each movement... Continue to climb as high up the ascension ladder as possible before time expires.
Power Clean (135/95lbs)
Pull-up

Post rounds/reps completed to comments.

Skill Development (05.27.2011)
3 Rounds at your own pace of
Max L-sit/V-sit
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (05.27.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
(7:00 on x 3:00 Rest)

All 7:00 work intervals are maximal effort.

Post distances to comments.

8 comments:

Anonymous said...

"Rise Against"

300 D-U, 6 rounds ascension ladder, + 7 power cleans

All PC @ 153#


-Josh

M/23y/165#

Peter said...

Rise Against -- modified
100 DU Attempts - 11:26
Plus 5 Min for Ascension Ladder (105#) 6 Rounds
total Time 16:30
.......and gash in head from rope!

Happy Memorial Day, and thanks to all who gave the ultimate sacrafice that we may be free.

Anonymous said...

150DU attempts
8rds +1 PC
-Nick F

sdaghir@gmail.com said...

Wait, wait. Peter, you smashed your skull and cut yourself with a jump rope? Hell Im so mad I missed such a crazy event. Only you!

lewis.robertdavid@gmail.com said...

Paleo Culinary Lesson of the Night:

Coconut Oil has a really low flash point and will cause grease fires with great ease. Proceed with caution when using high heat.

-Bert

sdaghir@gmail.com said...

Proceed with caution of you're an idiot.

lewis.robertdavid@gmail.com said...

*Proceed with caution WHEN you're an idiot.

Making more Bert Sacks soon...

Khan said...

5ish minutes for du's
9rounds + 10/2