8/08/2011

''The Darkest Dawn'' (08.08.2011)

Warm-up Drills (08.08.2011)
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch

''The Darkest Dawn'' (08.08.2011)
Complete for time
15 x Thrusters (95/65lbs)
30 x Double-Unders
12 x Thrusters (95/65lbs)
30 x Double-Unders
9 x Thrusters (95/65lbs)
30 x Double-Unders
6 x Thrusters (95/65lbs)
30 x Double-Unders
3 x Thrusters (95/65lbs)
30 x Double-Unders

Post times to comments.

Skill Development (08.08.2011)
3 Rounds at your own pace of
15 x GHD Sit-ups/Abmat Sit-ups
10 x Toes-2-Bar/Knees-2-Elbows
15 x Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.08.2011)
''Weighted Hill Climb Time Trial''
Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag.
Bike: 2 mile hill climb. Remain in the saddle, push as big of a gear as possible. Cadence not to drop below 60 RPM. Incline between 6-12%.
Run: 1 mile hill climb. Incline between 6-12%. Add 10-20lb weighted vest.
C2: 1500m. Damper setting between 8-10. Add vest/gasmask.

Post times/modifiers to comments.

15 comments:

Mint said...

10:29 rx

Laura said...

12:20 rx

Shin guards are in.

Marcus said...

7:09

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
lewis.robertdavid@gmail.com said...

"The Darkest Dawn"
6:07
-Bert

thammond18 said...

The Darkest Dawn...9:56rx
tommy

Anonymous said...

"The Darkest Dawn"
55#
double-under attempts
22:55
Alison

Joshua said...

The Darkest Dawn
12:32

Anne said...

The Darkest Dawn
10:03 w SU's x3

Anonymous said...

The Darkest Dawn...12:43 @ 50lb, DU
Meghan

Peter said...

The Darkest Dawn
12:30 w 85# and SUx3

Anonymous said...

12:15 w/ homemade jump rope. too light, so had to dunk rope in h2o during thrusters. otherwise, as Rx'd

-steve

Anonymous said...

Darkest Dawn
40lb DBs
Single unders
9:53
-Nick

Anonymous said...

The darkest dawn w/ SU's

6:41

Jay

Anonymous said...

The Darkest Dawn
16:21 65#
erica