''Nostalgic'' (08.30.2011)

Warm-up Drills (08.30.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of:
Medicine Ball Cleans
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch

''Nostalgic'' (08.30.2011)
Complete for time
100ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100ft Walking Lunges
18 x Pull-ups
18 x Abmat Sit-ups
100ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100ft Walking Lunges
12 x Pull-ups
12 x Abmat Sit-ups
100ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100ft Walking Lunges
6 x Pull-ups
6 x Abmat Sit-ups

Notes: Of course we're going to encourage overhead portages during the Walking Lunges, 45/25lbs should work nicely. Enjoy, and rest up for tomorrow...it's going to sting quite a bit.

Post times to comments.

Skill Development (08.30.2011)
3 Rounds at your own pace of
Max Reps x Ring Dips/Static Dips
15 x Hip and Back Extensions

Mobility WOD

CrossFit Endurance WOD (08.30.2011)
''Time Trial''
Swim: 400m TT
Bike: 8 mile TT
Run: 1.5 mile TT
C2: 2k TT

Post times to comments.


Laura said...

Nostalgic - 21:45 w/25 lbs.

thammond18 said...

Nostalgic...21:37 w/45lbs
Who filled my legs with cement?

Justin said...

Nostalgic 29:13

- Bieber

Mtn Rob said...

nostalgic: 20:40 w/35lbs

Anonymous said...

25# bumper plate/pull-ups w/green band

John M said...


28:38 with 45lb plate

Anonymous said...

nostalgic...30:47 45#

Jeff B.

Peter said...

Nostalgic (in Ireland)
modified - substituted Pushups for pullups; no baggage for lunges

Also - yesterday 8/29 modified workout in local gym
15:00 AMRAP
5 pullups/10 DB push press 16kg/15 Air squats
10 rounds

I'll see what else I can fit in......

Jaketronic said...

wod's are right up there with the insanity of military athlete. definitely wish i was still able to train at the gym. would totally be ready for ranger school

Kim said...


lewis.robertdavid@gmail.com said...


Dead hang pullups
45lb portage

Skill Development
Neutral grip pushups

And I must say, that is one handsome devil in the picture.


Justin Green said...

Nostalgic: 15:44 w/ 45 LB plate

-Lt. Hoostie

Mike A. said...

Nostalgic 20:47 w/ #45

Anonymous said...

What did you do to John? He is a wreck! Go easy on him tomorrow!!!

Callie said...

30:44 with 25lbs

Anonymous said...

22:16 w/ 45 lb


Matt said...

14:40 45lb plate