10/27/2011

''Oxygen's A Crutch'' (10.27.2011)

Warm-up Drills (10.27.2011)
Row 1000m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Groiners
-Shoulder Opening Drill
-ITB Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Oxygen's A Crutch'' (10.27.2011)
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders

Notes:1-Rep Maximum/Percentage Calculator

Post loads/times to comments.

Skill Development (10.27.2011)
Work on a skill of choice, Foam Roll, Mobility WOD, or just Rest up for tomorrow... 'The Ring' is going to leave none standing.

Mobility WOD

CrossFit Endurance Rest Day (10.27.2011)

13 comments:

lewis.robertdavid@gmail.com said...

20111027
"Oxygen's A Crutch"

Complete for Time
15 x Deadlift @ 315
15 x DB Thrusters @ 50
30 x DUs
12 x Deadlift @ 315
12 x DB Thrusters @ 50
30 x DUs
9 x Deadlift @ 315
9 x DB Thrusters @ 50
30 x DUs
6 x Deadlift @ 315
6 x DB Thrusters @ 50
30 x DUs
3 x Deadlift @ 315
3 x DB Thrusters @ 50
30 x DUs

20:55 w/ Gasmask

-Bert

Sarah said...

Oxygen's a Crutch
23:07
Deadlift 125lb/ Thrusters 30lb

Mike M said...

Oxygen's a Crutch
275dl/55thruster...26:04

thammond18 said...

Oxygen is a Crutch...18:48
250/50
tommy

Marcus said...

Oxygens Crunch: 22:37 315/60

Joshua said...

Oxygen's A Crutch
255/50
17:11

Silverback said...

Oxygens Crunch: 27:20 225/50
SB

Justin said...

Oxygen's a crutch: 34:00 270/50

ricky said...

35:15 @ 335/55-50

Peter said...

Oxygen's a Crutch
23:08 - 185#/30#/120SU's

Meg said...

Oxygen's a crutch
21:28
115/25

Meg said...

Oxygen's a crutch
21:38 115/25

Crossfit Barn 2.0 said...

Oxygen's a Crutch (not as Rx)

Deadlift (205...ran out of old style sand-filled weights)
Barbell Thrusters (95)

15:13 (in the 30 degree barn)

...brutal


-Derek