''The Butcher & Annie Gets Abusive'' (08.25.2011)

Warm-up Drills (08.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
15 x Knees-2-Elbows
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Opening Drill (Wall)

''The Butcher'' (08.25.2011)
Complete for time:
Run 200m
1 x Deadlift (80-90%1RM)
5 x Box Jumps (32/28'')
3 x Deadlift (80-90%1RM)
3 x Box Jumps (32/28'')
5 x Deadlift (80-90%1RM)
1 x Box Jumps (32/28'')
Run 200m

Notes:1-Rep Maximum/Percentage Calculator

Post times to comments.

''Annie Gets Abusive'' (08.25.2011)
50-40-30-20-10 reps for time of
GHD Sit-ups

Post times to comments.

Mobility WOD

CrossFit Endurance Rest Day (08.25.2011)


Justin said...

The Butcher 5:06 265lbs

Annie Gets Abusive 30:38

sdaghir@gmail.com said...

This is an excellent tool to use as a Benchmark WOD. I just wish we could do the entire thing outside but the barbells are being little crybabies about the rain today.

Anonymous said...

The Butcher
7:38 @ 335#

Annie Gets Abusive



Anonymous said...

Matt Roy

The Butcher
4:51 @ 225

Annie gets Abusive

Joshua said...

Back Squat 5,5,5+

Chelsea Lately
10 Rounds

Justin Green said...

The Butcher 2:58

Annie Gets Abusive 11:36

-Lt. Hoostie

sdaghir@gmail.com said...

''The Butcher''
5:02 w/ 365lbs & 32''

''Annie Gets Abusive''

Jefe today kindly mocked me for slacking, asking if I had done the WODs this week. When I pointed to my name on the whiteboards I caught on and realized he was taunting me about my website posting habits... Well played, sir. I put them all up like the good little tyke I am. Now I can safely administer Burpee taxes at will. Victory.

Kim said...

The Butcher 6:36 155#
Annie Gets Abusive 19:29

thammond18 said...

The Butcher...3:38
Annie gets abusive...11:50
Best day at CFNH in a long time...finially learned how to string doubles!

Peter said...

The Butcher
5:40 w/235#

Annie Gets Abusive (x4 SU's)

Well done Tommy! Some day I may get there. Or not.

sdaghir@gmail.com said...

Nice work Tommy Guns. I also was informed that a certain small person found some courage and made her first successful attempts with 20'' box jumps. PR's are everywhere. Everybody stay calm!

Anonymous said...

The Butcher 3:43 275#
Annie Gets Abusive 12:56

Mike M

Callie said...

5:36 and 16:13.

Anonymous said...

The Butcher 4:01 225#
Annie Gets Abusive 10:22


Anonymous said...

The Butcher
4:30 @325
Annie Gets Abusive
sub single unders x3
-sub abmat situps

-shoulders are great!
-plenty of eyes lookin on as i did this wod while rocking my five fingers and cfnh shirt!
-nick f

Anonymous said...

The Butcher
28" box