9/07/2011

''Angina'' (09.07.2011)

Anne!
Sporting some nice battle bruises earned the hard way... from a hellish 24 hour training event we held two weekends ago.
Goodluck, you freak!

Warm-up Drills (09.07.2011)
Run 800m or Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-ITB Stretch
-Calf/Soleus Stretch

''Angina'' (09.07.2011)
Complete for time
Row 500m
15 x Thrusters (95/65lbs)
15 x Sumo Deadlift High Pull (95/65lbs)
Row 500m
12 x Thrusters (95/65lbs)
12 x Sumo Deadlift High Pull (95/65lbs)
Row 500m
9 x Thrusters (95/65lbs)
9 x Sumo Deadlift High Pull (95/65lbs)

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (09.07.2011)
21-15-9 reps at your own pace of
Hip and Back Extensions
Strict Toes-2-Bar or
Strict Knees-2-Elbows

Mobility WOD

CrossFit Endurance Rest Day (09.07.2011)

17 comments:

Laura said...

Angina: 15:02 rxd

Anonymous said...

This photo says quite a bit: I can crush walnuts (or skulls) with my biceps, but at the same time will give hugs to everyone! Get some!

thammond18 said...

Angina...13:01rx
Great to see my old friend Jerimah again, even better to see him smash this one!
tommy

Marcus said...

Angina 18:32

Anonymous said...

Angina. . .
Un-timed RX'd
-Lamp

Anonymous said...

Angina

17:06

My legs are fried...........

Matt Roy

Anonymous said...

Angina...11:39

Mike M

Kim said...

Angina 18:00
65#

Joshua said...

Angina
14:41

Anonymous said...

Angina...16:51 (50lbs)

Meg

lewis.robertdavid@gmail.com said...

For Time
100 x Double Unders
15 x Box Jumps @ 24"
15 x Sumo Deadlifts @ 185lbs
100 x Double Unders
12 x Box Jumps
12 x Sumo Deadlifts
100 x Double Unders
9 x Box Jumps
9 x Sumo Deadlifts

10:55

Skill development as rx'd as possible with equipment available at the rec center. My apartment is definitely getting a GHD in the living room.

-Bert

Josh Lev said...

Cant row at my school gym
replaced with,
14 min Amrap of:
3 deadlifts (265) Rx was 315
11 box jumps
21 push ups
9 rounds

Callie said...

19:42

Anonymous said...

Angina 12:28

- Joshstache (sans stache)


M/24/160#

Anonymous said...

Angina
11:11

Jay

Anonymous said...

Thanks Samy and Tiffany for letting Jennifer and I take part in an awesome WOD! A big shout out to Tom Hammond too (great to see you in the CF community)! I'll be sure to swing by CFNH the next time I'm in Manch-Vegas!

Best Regards - Jeremiah Santini

sdaghir@gmail.com said...

Damn, that was awesomely horrific.

''Angina''
9:42