10/25/2011

''Geronimo'' (10.25.2011)

Warm-up Drills (10.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Burpees
7 x Medicine Ball Cleans (40/20lbs)
-Samson Stretch
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Sumo Squats



''Geronimo'' (10.25.2011)
Complete for time
Row 1000m
50 x Push Press (95/65lbs)
40 x KB Swings (32/24kg)
30 x Toes-2-Bar/Knees-2-Elbows
20 x Pull-ups
10 x Burpees

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (10.25.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (10.25.2011)
''10x:30 Second Hill Sprints''
Swim: 10 x :30 sec Sprints all out efforts using paddles and buoy… 2 minute recoveries between efforts.
Bike: 10 x :30 sec Hill Sprints, all out efforts. Recoveries are how long it takes to descend back to the starting point, 2:00 is the max time for each rest interval. Ergometers or Tension Trainers use steady/heavy tension. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.
Run: 10 x :30 sec Hill Sprints. Rest :30 at the top of the hill/finish point before descending at an easy pace, resting an additional 1:00 at the start point. Treadmills use 7-10% grade. 2 minute recoveries between efforts.
C2: 10 x :30 sec Sprints all out efforts. Damper setting is the athlete’s choice. Come into each sprint at speed to maximize the :30 sec sprint. 2 minute recoveries between efforts.

Post distances/terrain notes to comments.

20 comments:

Meg said...

Geronimo 18:47
65/24/red band

Michelle said...

Geronimo 22:28
65#/20#/no band

Sarah said...

Geronimo 21:21
65/16/green & blue band

Anonymous said...

Geronimo 15:22
95#/24kg/body rows

-Dubs

callie said...

22:24, bitch.

Joshua said...

Geronimo
23:56

Marcus said...

Gerimon: 12:09

Alison said...

"Geronimo"
push press 50#
k-2-b
pull-ups w/green band
18:38

ricky said...

Gerimon: 14:51

Mike M said...

Geronimo...16:40

laura b said...

"Geronimo"
55# push press
20Kg KB
19:47

Filipe said...

wow... 14:48

lewis.robertdavid@gmail.com said...

20111025 - "Geronimo"
Row 1km
50 x Push Press @ 95
40 x DB Swings @ 70
30 x Toes 2 Bar (strict)
20 x Pullups (dead hang)
10 x Burpees

18:35

-Bert

Anonymous said...

"Geronimo" MOD
Row 1km
25 x Push Press @ 95
20 x DB Swings @ 70
15 x Toes 2 Pole
10 x Pullups
5 x Burpees

12:42

MsSB

Kim said...

Geronimo 20:02

thammond18 said...

Geronimo...15:07rx
tommy

Justin said...

Geronimo 21:49

Anonymous said...

Geronimo...20:40Rx
JB

Traps said...

Geronimo 14:18

Jay

Matt said...

13:29