''Not A Speedbump'' (03.06.2012)

Warm-up Drills (03.06.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Not A Speedbump'' (03.06.2012)
7 Rounds for time of
1 x Rope Climb
10 x Wallball Shots (20/14lbs)
15 x KB Swings (32/24kg)
20 x Double-unders

Notes: No Gasmasks, No vests.
This will appear again as a test down the line. Crush it Rx'd first.
Substitute 10 x Pull-ups for the rope climbs as needed.

Skill Development (03.06.2012)
3 Rounds for time of
:20 x L-sit/v-sit
15 x Hip and Back Extensions

Burpee Challenge (Optional)
65 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.06.2012)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.


Grinster said...

"Not A Speedbump"

21:35 w/ Blue band (pull-ups) and 55lb KB

Anonymous said...

Not A Speedbump
29:19 w/Black Band, 24kg, & Single Unders


lewis.robertdavid@gmail.com said...

"Not A Speed Bump"
7 Rounds for Time
10 x Dead Hang Pull-ups
10 x DB Thrusters @ 20#
15 x KB Swings @ 32kg
20 x Double Unders

Not a speed demon on this one, still have to take my PFT this afternoon. Performed for quality & completion.

Time - 26'46"

Skill Development
3 Rounds for Quality
:20 x L-sit
15 x Hip & Back Extensions

Time - 11'48"

AF PFT Game-plan: "Trample the Al-Qaed... I mean recreational joggers on the track that get in my way."


Alison said...

"Not a Sppedbump"
rope climb mod

thammond18 said...

Not a Speed Bump...17:41

Mint said...

''Not A Speedbump''

7 Rounds for time of
1 x Rope Climb
10 x Wallball Shots (20lbs)
15 x KB Swings (32kg)
20 x Double-unders


Mike M said...

Not a Speedbump

Skill Development

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
Peter said...

Not a Speedbump
29:38 20# Wallball; 24kg KB; 4x SU

Well done Bert - ran right over those Speedbumps....er, recreational joggers, eh?

lewis.robertdavid@gmail.com said...

You know it Peter.

lewis.robertdavid@gmail.com said...


1:00 x Max Push-ups
--- 50 [8.4/10.0]
1:00 x Max Sit-ups
--- 60 [10.0/10.0]
2400 meter Run
--- 9:43 [59.3/60]
Abdominal Circumference
--- 34.0" [20.0/20.0]

--- 97.7/100.0


Joshua said...

Not a Speedbump