9/27/2011

''Salty Dog & The 2-Minute Drill'' (09.27.2011)

Warm-up Drills (09.27.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch





''Salty Dog'' (09.27.2011)
Complete as many rounds as possible in 15:00 of
Row 500m
10 x Thrusters (95/65lbs)
15 x Box Jumps (24/20'')

Post rounds/reps completed to comments.

''The 2-Minute Drill'' (09.27.2011)
As many reps as possible in 2:00 of
GHD Sit-ups/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (09.27.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

22 comments:

Justin said...

Salty Dog 3 rds+row+2 thrusters

41 GHDs

Kristina said...

Salty Dog
3 rounds + row

41 GHD

Marcus said...

Salty Dog: 4 rounds
52 GHD

Mike M said...

Salty Dog: 3 rounds + row/10
49GHD

Anonymous said...

"Salty-Dog"
2 rounds + 480M
"2-Minute Fit Test"
52 Ab mat
Alison

Joshua said...

Salty Dog
3 Rounds

The 2-Minute Drill
52x GHD Sit-ups

Mtn Rob said...

2 rnds + row/10/8

45 abmat situps

Khan said...

3 rounds+ row
53 ghd's

Anonymous said...

3 rounds+row
31 ghd's

Magpie

Katie said...

Salty Dog
2 rounds + row

The 2-Minute Drill
45 abmat situps

Kim said...

Salty Dog
2 Rounds + Row/5 thrusters

2 Minute Drill
50 GHD's

Peter said...

Salty Dog
2 Rounds + Row + 6 Thrusters

2-Minute Drill
42
( Coincidentally the answer to the "meaning of life, the universe and everything")

sdaghir@gmail.com said...

HITCHHIKER'S GUIDE TO THE GALAXY! Peter, I never would have known you to be a fan. Now if we can just figure out the question...

Tom Jones said...

Salty Dog Rx
2 Rounds + Row + Thrusters + 9 Box jumps

2 Minute Drill
41 GHD

thammond18 said...

Salty Dog...3 rnds+2 thrusters
GHD's...43
tommy

Anonymous said...

Salty Dog
2 rnds, row, 5 thrusters

GHDs 43

Meg

Anonymous said...

the c2 endurance wod made me puke...so thanks for that. -steve

Callie said...

2 rounds plus row
And 38

Anonymous said...

Jim

S.D.: 3 rnds+500m+10
2 min test: 60 abmat sit ups

nickfcfnh said...

AM 5mi run
3rds
PM Row damper at 7
Thrusters @ 95lbs
BJ at 24in

nickfcfnh said...

Also, Skill Dev 15 each Pushups, Pullups, Situps, squats

Anonymous said...

Salty Dog
2 rnds + row+ 3

2 min drill
40 GHD

erica