6/17/2011

''Performance Metrics Re-Test'' (06.17.2011)

CrossFit New Hampshire will be closed Saturday and Sunday. Normal weekend hours will return next weekend.

'Pick Your Poison' Re-Test: Choose one of the following two WODs for your Paleo Performance Metric Re-Test
. The Skill Development is also one of your tests... no sandbagging.

Warm-up Drills (06.17.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Pull-ups
8 x Push-ups (CFGS)
10 x Air Squats
-Sumo Squats
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Heavy Grace''
Complete for time
30 x Squat Clean and Jerk (155/115lbs)

Notes: The Barbell must come from the ground, pass through a full front squat, and move overhead via Press, Push Press, Push Jerk, or Split Jerk. Athletes may also Thruster the load overhead from the full Front Squat position for a repetition to be legitimate. Get some.

Post times to comments.

''Mountain Top''
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.

Skill Development (06.17.2011)
Choose either Tabata GHD Sit-ups or Max L-sit time accumulated in 2:00.

Post total reps or cumulative seconds to comments.

Mobility WOD

CrossFit Endurance Rest Day (06.17.2011)

10 comments:

thammond18 said...

Mountain Top...7rnds + 5hspu
GHB's...76

tommy

sdaghir@gmail.com said...

Let me help you out Tommy.
Prior best score 5 Rounds +2 HSPU's
Today: 7 Rounds +5HSPU's w/32kg KB
And there's no such thing as a GHB. But we do have GHD's.

Goddamn newbs.

sdaghir@gmail.com said...

I LOVE THE PIC TODAY.

thammond18 said...

Samy, don't have a bad attitude just because you have to have all your teeth pulled and replaced with a grill piece. 10 more smiles and 15 more hugs, for time. Do it.

sdaghir@gmail.com said...

Dude, I just learned how to hug. I can't PR it my first day.

PS I want fangs like lil wayne.

Lynn Cassotis said...

Mountain Top = 8 rounds + 4 HSPU
GHD Sit Ups = 73

lewis.robertdavid@gmail.com said...

tooth decay killed my grandfather.

MT - 7 Rounds + 1 hspu

1 round PR

L-sits: 29 seconds

-Bert

Peter said...

Mountaintop - 6 Rounds (2 red bands for HSPUs)/20kg

L-sits 0:58

Anne said...

Heavy Grace
Prior - 13:14 95lbs
Today- 10:59 95lbs
GHD- 53

Anonymous said...

Metrics Test I
Heavy Grace
75#
8:49
erica