12/29/2011

''Iron Circle II'' (12.29.2011)

PALEO CHALLENGE VICTORS:
1st Place: MTN ROB
2nd Place: John (Dubs)

Honorable mentions and details/results coming soon!

Warm-up Drills (12.29.2011)

Run 800m
''Burgener Drill'' (3Rnds/PVC)
18 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Iron Circle II'' (12.29.2011)
Complete for time
100 x Double-unders
21-18-15-12-9-6-3 reps each of
Goblet Squats
KB Swings (32/24kg)
GHD Sit-ups
100 x Double-unders

Post times to comments.

Skill Development (12.29.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.29.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

19 comments:

elphie said...

Iron Circle II.
28:27
Single unders after 70 doubles

Laura said...

Iron Circle II: 29:50/20kg

Congrats to MTN ROB and DUBS!! Nice work!

Marcus said...

18:33

Mtn Rob said...

Iron Circle II
35:15
32kg, abmat, Single unders

Muahaha said...

Iron Circle II
22:00
Modified double unders with 750m row (Gold's Gym does not have jump ropes) and 16kg KB swings (this is the heaviest KB they have)
Mike V.

Congrats to Mtn Rob and Dubs!! Good job!

Mike V.

Justin said...

41:29, 40kg

-Bieber

Alison said...

"Iron Circle II"
single-unders
16kg
29:00

Chase said...
This comment has been removed by the author.
Chase said...

"Iron Circle II"

200 x Single-unders
21-18-15-12-9-6-3 reps each of
Goblet Squats
KB Swings (24kg)
GHD Sit-ups
200 x Single-unders

22:38 or 23:38 can't remember...

Mint said...

Mountain Rob and Dubs amazing jobs guys. Keep up the good work.

Dubs reward yourself with some cheese

Peter said...

Iron Circle II
100X4 SU's; 24kg; Abmat for GHD's
28:30

Congratulations Mtn Rob & Dubs (whoever you are)

Khan said...

16:10 rx'd

Anonymous said...

Iron circle 2 19:57. Danny. Not my best performance

thammond18 said...

Iron Cirlce II...23:24rx
tommy

Anonymous said...

Iron Circle II
28:30 rx
Meg

Mike M said...

Iron Circle II
23:58

Well done Mtn Rob and Dubs, congrats!

Mike H said...

4 mile run - 42 minutes - worked late missed wod

Anonymous said...

Congrats to MTN ROB and DUBS!!
YEAH for your efforts!!!!
Mr/MrsSB

Phoenix said...

16:31 Rx'd...

Point to Khan.

_Brendan