12/08/2011

''Angie'' (12.08.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.08.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
3 Rnds of
7 x Med Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)
1 x Burpee (Thank Joel)

''Angie'' (12.08.2011)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Squats

Notes: Notate whether GHD or Abmat Sit-ups were executed. Vest and body armor are the condiments of choice with this particular pain-meal.

Post times to comments.

Skill Development (12.08.2011)
Stretch, Mobility WOD of choice, Foamroll... aaaaand Rest.

Mobility WOD

CrossFit Endurance WOD (12.08.2011)
''2 x Time Intervals''
Swim: 2×8 min, Rest 2 min between intervals
Bike: 2×15 min, Rest 2 min between intervals
Run: 2x12 min, Rest 2 min between intervals
C2: 2x8 min, Rest 2 min between intervals

Hold Highest Pace, Distance or Watts for each of the 2 intervals.

Post distances to comments.

19 comments:

Laura said...

Angie: 24:10 (ghd)

Mike M said...

Angie
20:24 (GHD)

Michelle said...

"Angie"
Jumping pull-ups/GHD sit-ups
Time= 23:36

Sarah said...

"Angie"
Pull-ups (7 with red/93 with blue)
GHD
31:13

callie said...

29:20 (abmat)

Anonymous said...

Angie
32:55
Mike V.

Peter said...

Angie: 21:54

Colm told me today that he met up with Anne at Ft. Bragg and she is having fun in her SF program.

Kim said...

Angie 23:31

Joshua said...

Angie
24:48

lewis.robertdavid@gmail.com said...

20:50

GHD

-BERT

thammond18 said...

Angie...22:34 w/GHB'S
tommy

laura b said...

"Angie"
21:50 Rxd GHD

ripped new blisters & callous on my hands far worse than my feet post 100 mile race

just wondering what a GHB is tommy????

laura b said...

Khan
I know you love my hobbit feet
& now I have hobbit hands

Anonymous said...

Angie: 23:40
VEST

Branch Davidian

Anonymous said...

Angie: 24:20-GHD
-Magpie

Traps said...

Angie - 21:38 w/ GHD

Jay

Matt said...

Angie - 17:25

Mtn Rob said...

Angie: 25:54 band

Mint said...

Angie
13:13
GHD