7/25/2011

''Gavin'' (07.25.2011)

Warm-up Drills (07.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups (CFGS)
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Gavin'' (07.25.2011)
21-15-9 reps for time of
Power Snatch (95/65lbs)
Thrusters (95/65lbs)

Notes: Congratulations to the Rob and Kristine on their new son, Gavin. After being conveniently informed by Beiber (Justin) of Rob's most hated CrossFit movements we couldn't help but form this gem of a WOD to help celebrate the birth of their new family member. Get some, freaks.

Post times to comments.

Skill Development (07.25.2011)
3 Rounds at your own pace of
:15 x L-sit/V-sit
25 x GHD Sit-ups
10 x Floor Wipers

Notes: Anyone feeling frisky today is invited to substitute 2 x L-sit Rope Climbs for the L-sit hold portion of the Skill Development and Windshield Wipers (hanging from a barbell/rope) for the Floor Wipers.

Mobility WOD

CrossFit Endurance WOD (07.25.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
:30 sec on x :30 off,
:30 sec on x :25 off,
:30 sec on x :20 off,
:30 sec on x :15 off,
:30 sec on x :10 off,
:30 sec on x :05 off,
:30 sec on x Rest!

Notes: Rest 2:00 between each round. All work intervals are at maximal effort.

Post distances per round to comments.

13 comments:

lewis.robertdavid@gmail.com said...

20110725
Gavin
12:29

booooo

-Bert

Laura said...

Gavin: 14:20 at 65lbs.

lewis.robertdavid@gmail.com said...

Marcus, post or burpees. And you will burpee till you vomit.

Lynn Cassotis said...

Gavin: 15:11 @ 65#

thammond18 said...

Gavin...11:25rx
tommy

Waldo said...

13:48. pain.

Anonymous said...

"Gavin"
40# @ 13:30
Alison

Kim said...

Gavin
50#snatch/65# thrusters
14:37

Peter said...

Gavin
16:00 - 75#

Congratulations Rob and Kristine.

Curtlamp said...

"Gavin"
10:00 RX'd and the post workout thing too.
-Lamp

Anonymous said...

Gavin
14:40 rx'd
Mike H

Anonymous said...

Gavin

9:59

Jay

Indy said...

Gavin

11:28 Rx'd