11/01/2011

''Power Christine'' (11.01.2011)

Warm-up Drills (11.01.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch

''Power Christine''(11.01.2011)
Complete 3 Rounds for time of
Row 500m
12 x Power Clean (.75xBW)
21 x Box Jumps (24/20'')

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.01.2011)
For time
75 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (11.01.2011)
''10x1:1''
Swim: 10 x 75m/y repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Bike: 10 x 1 mile repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Run: 10 x 400m repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
C2: 10 x 40 cals repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.

Post times to comments.

13 comments:

thammond18 said...

Power Christine...14:54@135lb
tommy

Mike M said...

Power Christine...15:54 w/ 155lb

Alison said...

"Power Christine"
60# power clean
bumper plate box jumps
21:16
skill development
4:30

Anonymous said...

"Power Christine" (MOD)
30# power clean
bumper plate box jumps 11"
23:07
MsSB

Silverback said...

Power Christine...23:01 w/135lb/24"
SB

Anonymous said...

Oprah's chunk

sdaghir@gmail.com said...

Two things in life I'd regret not doing before I died: Finishing my undergrad and learning to speak another language.

Peter said...

Power Christine
115# 19:19

Well, Samy. You can fix those two things.

Joshua said...

Power Christine
145#
16:49

Skill Development
3:16

lewis.robertdavid@gmail.com said...

20111101
"Power Christine"
Three Rounds for Time:
Row 500m
12 x Power Cleans @ 135 (85% x BW)
21 x Box Jumps @ 24"

13:23 (Beats "Christine" @ 225 by 16 seconds)

Skill Development
75 x GHD Situps

2:40

-Bert

ricky said...

24.00/185/24

Meg said...

Power Christine....15:02
75/20

Anonymous said...

Power Christine
115#/24"
16:34

Samy you can still rally and complete those two things... make them as important as surviving without turning the heat on and I am sure you will get it done...

JohnB