6/15/2011

''The Texas Wind'' (06.15.2011)

''A crisis may contain the germ of a new idea.''
--Bevo, via Genoa Salami

Warm-up Drills (06.15.2011)
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


''The Texas Wind'' (06.15.2011)
3 Rounds for time of
Run 200m
3 Sets of
5 x Tire Flips
10 x Tire Bounds
15 x Wallball (20/14lbs)

Notes: Unbroken Challenge today. Tire bounds are a fluid double jump into the center of, and then out the other side of the tire. Seek Glory, find yourself.

Post times to comments.

Skill Development (06.15.2011)
3-5 Rounds at your own pace of
20ft Handstand Walk
:10 x L-sit/V-sit
15 x Knees-2-Elbows (strict)
20 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (06.15.2011)
''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.

16 comments:

Mtn Rob said...

1 rnd+ 1 set in 20min

Michelle said...

1 round +2 sets+5 tire flips in 20 min

lewis.robertdavid@gmail.com said...

20110615

The Texas Wind
2 Rounds + 200m / 5 Tire Flips / 4 Tire Bounds

Good job showing up on time Dunce.

-Bert

marcus said...

2 rounds and the run

Anonymous said...

1 1/2 rounds
Alison

Anonymous said...

Day off, make up on Savageday!
Stretching and Crossfit Mobility WOD

Also, last day for the Paleo Challenge!
Great job Crossfitters!

-Nick F

Indy said...

2 rounds + Run/5 tire flips

Peter said...

The Texas Wind
1 Round + 200m + 1 Set

Mint said...

1 round 2 sets 4 tire flips.
Big tire 1 mint 0

Kim said...

Texas Wind: 2 rounds

Mike A. said...

Texas Wind- 2 rounds, 1 run

Anne said...

Texas Wind
1 round + 1 set

thammond18 said...

El Tejas Windo...2 'rounds', 1 run

Note to self, read wod a little more careful next time. Samys getting tricky.

tommy

thammond18 said...

Texas Wind...1 Round, 1 Set +2

Meghan

Khan said...

1 round + 1set+ 5/5
w/one of the middle weight big tires/ 14lbs

Anonymous said...

Team with Marilyn
1 rnd + 2sets +5/10
erica