11/14/2011

''Noncommittal'' (11.15.2011)

*OUR CFNH PALEO NUTRITION CHALLENGE 2.0 KICKS OFF TONIGHT AT 7PM!

*NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.


Congratulations on crushing your U.S. Army PT Test, S.F.A.!

Warm-up Drills (11.15.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Barbell Row (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch

''Noncommittal'' (11.15.2011)
Complete as many rounds as possible in 15:00 of
9 x Ring Dips
12 x Dumbbell Renegade Rows (alt.sides)
15 x GHD/Abmat Sit-ups

Notes: Feeling Frisky? Muscle-up into each set of Ring Dips and watch how many more you actually can do without a break. For the Dumbbell Renegade Rows hold the dumbbells while maintaining a static hold at the top of a back extension range of motion... Yes, on the GHD's.
Take note of how the GHD sit-ups feel after loading your midline with all that extra stability strife. Epic win. Or epic fail. One or the other. Enjoy, freaks!

''The 2-Minute Drill 2.0'' (11.15.2011)
Complete as many reps as possible in 2:00 of
Double-unders
Rest 1:00
Then...
Complete the # of Double-unders scored from above for time.

Mobility WOD

CrossFit Endurance WOD (11.15.2011)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min

Notes: Cover as much distance as possible in the time allotted.

Post distances to comments.

18 comments:

Anne said...

I love you guys and I miss ya more! Thanks for all of your support!
Today started off with what was supposed to be a 6 mile run but we got a little off track and went 8.5 instead. Rope climbs in the afternoon with our kits. They joys!

Medicine Ball Buster said...

4 Rounds + 6 GHD

lewis.robertdavid@gmail.com said...

Excellent work Anne! Sorry that I wasn't able to wish you farewell in person. We all know you're gonna kick ass!

-Bert

thammond18 said...

Noncommittal...6 Rounds + Dips (MU)

...................................

2 Minute Drill...80/1:50
Is that ok Bert?

tommy

Anonymous said...

Noncommittal:

4 Rounds + 8 bench dips

-Dubs

Alison said...

"Noncommital"
4 rounds+9+53
20# DB
ring dips w/band
"2:00 Test 2.0"
5 attempts/3DU

Anonymous said...

CONGRATULATIONS, ANNE!!!!
"Noncommital" 3 rounds-bench dips;DBRR's w/9#DBs;Abmat situps/
Jump Rope-3 min=151/2ndx335
MsSB

Meg said...

"Noncommittal"
4 rounds

"The 2-minute drill 2.0"
40 at 1:38

Mike M said...

Congrats Anne, well done!

Noncommittal: 4rounds+7dips (50lb/m.ups)

The 2 minute drill 2.0: 70/1:57

Khan said...

ANNE! Keep killing it. You are missed.

Noncommittal
3 rounds + 2ghd's@ 35lbs
muscle up and raised feet

2 minute drill 2.0
175/ 2:24

Joshua said...

Noncommittal
15:00 AMRAP
18 dips
12 Renegade rows(50lbs/raised legs)
15 GHD's
5 Rounds + 18/0/0

The 2-Minute Drill 2.0
72/2:47

Peter said...

Congratulations Anne, keep up the good work. We are proud of you!!

Non Committal: 5 Rounds Exactly (40#)

2 Minute Drill V2:
DU (yes, actually did DU's) 23 in 2:08

Trevor said...

Noncommittal
3 rounds (35lbs)

The 2 minute drill 2.0: 15 double unders 30 single unders / 2:16

Crossfit Barn 2.0 said...

NONCOMMITTAL
- 9 ring dips
- 12 barbell bent-over rows (135lbs)
- 15 abmat situps
5 rounds + 9 dips + 5 rows

2-MINUTE DRILL 2.0
97/2:02

-Derek

Kim said...

Noncommittal 5 rounds + 9RD 30#
2Min Drill 20DU's 2:00

Traps said...

Noncommittal 6 rounds + 2RD 55#

Jay

Grinster said...

"Noncommittal"

4 rounds + 9 dips, 12 renegade rows.

Subbed ring dips for parallel bars.

Mint said...

Noncommittal
10 rounds @ 55lbs
muscle up and raised feet

The 2-Minute Drill 2.0
49/1:33