12/12/2011

''The Whirling Dervish''(12.13.2011)

**Image: Fogle enjoying the creative substitution we used as our 'GHD Sit-ups' before all the shiny new things at CFNH became a reality. By any means necessary? Yes, please.

Warm-up Drills (12.13.2011)
Speed Rope x 3:00 (Cumulative)
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
5 x Push-ups (CFGS)
5 x Deadhang Chin-ups
10 x Knees-2-Elbows
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
Then...
6 x Burpees (Thanks Joel)

''The Whirling Dervish''(12.13.2011)
Against a 15:00 Running Clock complete the following for time
Row x 1000m
Then... In the time remaining complete as many Rounds/Reps as possible of
10 x Wallball (30/20lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Notes: Are you Unbroken?

Post 1km TT and Rounds/Reps completed to comments. to comments.

Skill Development (12.13.2011)
Today the Skill Development is optional, choose from the following:
Handstand Push-up, Static Handstand Hold Against Wall, Freestanding Handstand, Freestanding Handstand Push-ups, Walking on Hands, etc.

Pick one or more of the following skill sets to work on and have some fun. Rest yourselves for tomorrow... It might sting.

Mobility WOD

CrossFit Endurance WOD (12.13.2011)
''6-4 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

25 comments:

Meg said...

"The Whirling Dervish" 5+1

Filipe said...

6rounds+ 6 wb

Anonymous said...

The Whirling Dervish:
5 Rounds

-Dubs

Marcus said...

The Whirling Dervish: 7 rnds

Sarah said...

The Whirling Dervish
4 rounds + 10 wall balls (95/20)

Grinster said...

Custom WOD 12/13

Row 350m
Press x20 (85lb)
Row 350m
Press x15 (85lb)
Row 350m
Press x10 (85lb)
Row 350m
Press x5 (85lb

I believe 12:31 (somewhere close to that)

Joshua said...

The Whirling Dervish
1km TT: 3:36
5 round + 10/1
w/ 30# DB Thrusters

thammond18 said...

The Whirling Dervish...7 rounds.com
tommy

Alison said...

"The Whirling Dervish"
row TT 5:27
wallball 14#
SDHP 55#
4 rounds

Anonymous said...

dervish 6rds + 3sdhp's
mike v.

mtn Rob said...

Whirling dervish
6rnds +10 wallball 20/95

Mike M said...

Whirling Dervish (30/95)
7rnds + 2 wb

Adam said...

Whirling Dervish (20/65) 1k TT 4:11
5 rounds

Anonymous said...

Whirling dervish (Mod)
3rnds +1rnd DBThrusters/ 12/35
MrsSB

Anonymous said...

6rds
Branchdavidian

Justin said...

6 rds + 3. 30/95

- Bieber

lewis.robertdavid@gmail.com said...

Whirling Dirvish

1 click split - 3:28.7

10 x Unbroken Thrusters @ 95
10 x Unbroken SDHP @ 95

5 rounds + 10 Unbroken Thrusters

-Bert

Kim said...

Whirling Dervish
1km TT: 4:21
5 rounds + 2 SDHP 14/65

Trevor said...

Whirling Dervish
1000 M 3:54
5 Rounds + 10 WB 20/95

Mike A. said...

SOCKS!

Michelle said...

Whirling Dervish
5 rnds + 8 wallball

Traps said...

Whirling Dervish
Row - 3:32
7 rds + 4 wb

Jay

rossinator said...

6 rds + 1 wb
Greg

Anonymous said...

"Whirling Dervish"
Row 4:09
6 rnds + 1 SDHP
-Magpie

Phoenix said...

Whirling Dervish
3:32 on the 100m row
6 rounds.
Did wallball and 2 pood Kb swings - mis-remembered the SDHP part.

~Brendan auf Deutschland