''Karen Gets The Runs'' (11.03.2011)

Warm-up Drills (11.03.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Karen Gets The Runs'' (11.03.2011)
Complete the following for time:
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Skill Development (11.03.2011)
3 Rounds at your own pace of
7 x Deadhang Pull-ups
15 x Strict Toes-2-Bar

Mobility WOD

CrossFit Endurance WOD (11.03.2011)
''Tempo 85-95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% for the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% for the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% for the last 5k
C2: 3000m total: at 85% for the first 1500m, rest 1:00, then pick it up to 95% for the last 1500m

Post times to comments.


Laura said...

Karen gets the runs: 16:23/5 runs

Alison said...

14 rounds
15 max rep

Mike M said...

Karen gets the runs...6:25/1 run/105max

That was faster than my regular Karen...blacking out while working out is fun

Anonymous said...

Karen Gets the Runs: 18:53 w/5 runs


Filipe said...

15:**/ 5 runs/60Max

I need to learn how to jump the windows better!

mtn Rob said...

27:10 w/ 7 runs 30rep max

Justin said...

"Karen Gets the Runs"
14:44/3 runs/60 Max

I was feeling good about this WOD until Mike embarrased us all.

- Bieber

Filipe said...

I felt great with my first 60 max... but 105 is ridiculous! 6:25???? no coments!

thammond18 said...

Karen gets the runs...13:35 w/ 4 Runs, 30max reps

I witnessed the above mentioned "105 Event", and it was glorious. Just glad that I went before him so I didnt make a fool of myself and attempt to keep up...emphasis on attempt.


Joshua said...

Karen Gets The Runs
8:35/2 Runs/72 rep max

Peter said...

Karen gets the Runs
27:49 - 7 runs - Max 33 Wallballs

Trevor said...

Karen gets the Runs
32:10 -- 6 runs -- max 30 wallballs

Ian O said...

Karen gets the runs: 7:05/90 max reps/ 2 runs

Matt said...

9:22 (I think)
100 rep max (thanks Sammy)
2 Runs

Traps said...

83 rep max / 3 runs.