10/26/2011

''Dumpster Diving'' (10.26.2011)

Warm-up Drills (10.26.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
-Shoulder Opening Drill (wall)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch

''Dumpster Diving'' (10.26.2011)
Complete for time
Run 800m
30 x Clean and Jerk (135/95lbs)
Run 800m

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (10.26.2011)
For time
:20 x L-sit
35 x Abwheel Roll-outs
50 x GHD/Abmat Sit-ups

Mobility WOD

CrossFit Endurance WOD (10.26.2011)
''Time Intervals''
Swim, Bike, Run, or Row (C2)
SC: 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ :30 on x :15 Rest/:30 on x :15 Rest/:30 on x :15 Rest/ Done!
LC: 10:00 on x 6:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!
U: 15:00 on x 8:00 Rest/ 8:00 on x 3:00 Rest/ 3:00 on x 2:00 Rest/ 1:00 on x 1:00 Rest/ 1:00 on x 1:00 Rest/ Done!

Notes: Choose the duration based on the length of your event. Any rest interval may be taken as an easy active recovery pace providing the work/rest time durations remain the same.

Post distances/watts/speeds/cadences/tempo to comments.

20 comments:

John M said...

Dumpster Diving
15:44 Rx

Kristina said...

Dumpster Diving
14:35 w/ 95lbs

Sarah said...

15:17 / 75lbs

Anonymous said...

Dumpster Diving
15:04 115#
JB

Marcus said...

Dumpster Diving: 11:11

Filipe said...

15:57 135lb

callie said...

18:54 running and rowing combo

Anonymous said...

17:10 115 .lb
skill 5:23
Branchdavidian

Khan said...

15:05 @115lbs

Anonymous said...

Dumpster Diving
19:55 @ 115#

-Dubs

lewis.robertdavid@gmail.com said...

20111026
"Dumpster Divining"

Complete for Time:
Run 800m
30 x C&J (135)
Run 800m

17:08

Skill Development
Complete for Time:
:20 x L-sit
35 x Ab Wheel Rollouts
50 x GHD Situps

7:45

-Bert

Joshua said...

Dumpster Diving
14:01

Kim said...

Dumpster Diving 16:34

ricky said...

16:51 @ 155lbs

Peter said...

Dumpster Diving
18:53 w 115#

Skill Development: 8:00


It's good to be back after a week's sojurn.

Meg said...

Dumpster Diving
18:40
9 @ 80lbs remaining @ 75lb

thammond18 said...

Dumpster Diving...14:13rx
tommy

Trevor said...
This comment has been removed by the author.
Trevor said...

Dumpster Diving
15:20 / 11 @ 95 lbs & 19 @ 115

Skills: 10:21

Traps said...

dumpster diving

12:52

Jay