1/06/2012

''Whippet'' (01.06.2012)

**January 9th @7PM: On-Ramp Class Kick-off!
This change of time will better support/facilitate the new schedule and training curriculum.


Warm-up Drills (01.06.2012)

Row 2 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch






''Whippet'' (01.06.2012)
For Time:
10 x Front Squat (155/115lbs)
20 x Double-unders
8 x Front Squat (155/115lbs)
30 x Double-unders
6 x Front Squat (155/115lbs)
40 x Double-unders
4 x Front Squat (155/115lbs)
50 x Double-unders
2 x Front Squat (155/115lbs)
60 x Double-unders

Notes: The 8 & 9 am classes need to ensure they apply some noise/drop control please, use racks as necessary.
1-Rep Maximum/Percentage Calculator

''Bouncing Bettie'' (01.06.2011)
Complete as many rounds as possible in 6:00 of
7 x Ring Dips (strict)
15 x Slamball (20/14lbs)
or
24 x Burpees (Thanks Joel)

Mobility WOD

CrossFit Endurance WOD (01.06.2012)
''Tempo 85-95%''
Swim: 1000m/y total at 85% for the first 500m/y, 95% for the last 500m/y
Bike: 20 miles total at 85% for the first 10 miles, 95% for the last 10 miles
Run: 10km total at 85% for the first 5km, 95% on the last 5km
C2: 3000m total at 85% for the first 1500m, rest for 1 minute, 95% for the last 1500m

Post times and notes on terrain to comments.

17 comments:

Laura said...

Whippet - 16:22 @ 95lbs.
Bouncing Bettie: 4 rds (static dips)

Marcus said...

Whippet: 6:45 @ 155lb
Bouncing Bettie: 4 + 6 slam balls

filipe said...

whipper 19:38
bouncing better: 3+ 2 ring d

Grinster said...

"Whippet"

12:20 135lb (Switched to single unders after the 3rd round)

"Bouncing Bettie"

4 rounds 20lb slamball

~Chase

Dutch said...

whippet 8:47 (155# & single unders)
bouncing bettie 2+7/2
Mike V.

Big said...

whippet in 14:39 (single unders, 155 lbs) and 3 rnds for Bouncing Betty. in a kilt.

Alison said...

"Whippet"
front squat 65#
DU attempts
18:08
"Bouncing Bettie"
ring dips w/blue band
3 rounds+7+5

lewis.robertdavid@gmail.com said...

20120106
"Whippet"
8:41 rx'd

I felt like Huelsman doing the first couple sets of DUs.

*Single, single, single, single, single, double, FAIL*

Terrible.

"Leaping Susan"
4 rounds even
Muscle up into dips
40# slambball


-Bert

lewis.robertdavid@gmail.com said...

Additionally, did my burpees in the warm-up (Thanks, Joel).

Anonymous said...

"Whippet" 155# Time 5:21. Part 2. 4rds plus 6 slamballs. Danny

Mike H said...

Whippet
16:20

Bouncing Bettie - 21 dips and 24 burpees
1 round + 21 dips and 3 burpees

Anonymous said...

"whippet"
5:14 MOD-130lb backsquats

24 burpees in 1:05
done and done.
-Magpie

Kim said...

Whippet: 14:55 75#/SU 4x
Bouncing Bettie: 5 rounds + 3 slamballs (red band ring dips, 20#)

Peter said...

Whippet @ 115#/SUx4
13:11
Bouncing Bettie
4 Rounds + 7/9

Khan said...

Whippet
5:57 rx'd

Bouncing Bettie
5 rounds
20lbs/ muscle-up into dips

Michelle said...

"WHIPPIT"
12:15 w 115# on the rack

"BOUNCING BETTIE"
4rnds + 4 ring dips w red band

nickfcfnh said...

Whippet + my new mask
10:54
135lb, SUs

Bouncing Bettie + mask
6rds + 1 RD