12/22/2011

''Charles Fran-son'' (12.22.2011)

**A glimpse of the mountain of gifts donated during the fundraiser event CFNH attended last Friday! Mint's crew came through with something wonderful for children this holiday season. Thanks to everyone who supported us!

Warm-up Drills (12.22.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
...
13 x Burpees (Thanks Joel)

''Charles Fran-son'' (12.22.2011)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (12.22.2011)
Rest well... tomorrow's 'Nightmare Before Christmas' WOD is coming for you.

Mobility WOD

CrossFit Endurance WOD (12.22.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.

16 comments:

Anonymous said...

Charles Fran-son...26:24
50# DB
Black Band

-Dubs

Filipe said...

''Charles Fran-son''
15:00

Anonymous said...

Seeking Strong Asian Gentleman to show up for the 5:00 am WOD, as he promised.

Anonymous said...

so mystery resolved: S.A.G is actually Bai(who seems to be losing the "S" and becoming only A.G) oh, and Geno is the instigator, Bai's BFF! :)

Mtn Rob said...

charles franson

21:54
40lb
blk band

Elphie said...

"Ops Check Good"
For time:
1.5 mile run
100 Push ups
1.5 mile run
100 Sit ups
1.5 mile run
100 Squats
1.5 mile run
55:54
Guess who's back? I'll be in for more thrashing later today.

Silverback said...

Mrs SB 40lb 1RM push-press = 5 lb increase

Kim said...

Charles Franson 23:26

Alison said...

"Charles Fran-son"
25# DB
blue band
23:08

Anonymous said...

Paleo challenge retest
ME Push Press=40#x1
"Nate"=11 rnds + body rows/bench dips
6 x body rows
6 x bench dips
4 x DB Thrusters(12#)
8 x KB Swings(15#)
MrsSB

Sarah said...

Charles Fran-son
26:00 red band / 30 lb

Peter said...

Charles Fran-son
Still nursing a sore back so 30# DB's and after 1st run switched to 250m row
25:19

Colm: 19:12 50# DB's
After last two days..shoulders are smoked. Hope we get to rest them tomorrow!!!

Adam said...

Charles Fran-son 30# dumbbells, blue band
27:15

lewis.robertdavid@gmail.com said...

"Charles Fran-son"

20100927 - 22'32" [35#]
20111222 - 19'32" [rx'd]

3 minute PR and with rx'd weight.

-Bert

nickfcfnh said...

26:sumthin
10 burpee tax for failure to
remember time...
Congrats to everyone who finished the Paleo Challenge!!!

Traps said...

Charles Fran-son
55#
23:08

Jay