''The Roof Is On Fire'' (04.10.2012)

Warm-up Drills (04.10.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''The Roof Is On Fire'' (04.10.2012)
3 x Rope climb ascents
50 x Walking Lunges (Alt.Legs)
20 x Deadhang Pull-ups
30 x Box jumps (24/20'')
25 x Burpees
20 x Knees-2-Elbows
100 x Double-unders
30 x KB Swings (32/24kg)
30 x GHD Sit-ups
20 x Medicine Ball Cleans (40/20lbs)
25 x Back extensions
30 x Wallball (20/14lbs)

Post times to comments.

Skill Development (04.10.2012)
Rest up for tomorrow, foam roll, mobility work on any personal limitation focal points... The rest of this week might sting a little. Or a lot. Uh ohhhh.

Burpee Challenge (Optional)
89 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.10.2012)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT

Post times to comments.


sdaghir@gmail.com said...

"Pride makes us artificial and humility makes us real."

Waldo said...

Where is the photo from?

Sarah said...

The Roof Is On Fire

Grinster said...

"The Roof Is On Fire"

25:40 w/ red band and Single-unders


Anonymous said...

The roof is on fire!

1st time doing rope climbs 2 out of 3...woohoo!

red band and single unders



Dutch said...

roof is still on fire 31:11
modified w/SU's and 16Kg KB swings
mike v.

note to self: no more chocolate bunnies!

Morgan said...

The roof is on fire


morgan said...

oops ... purple band

sdaghir@gmail.com said...

Purple Band? Are you out of your fucking mind? Mint, Tiff, Marcus, Mike, and Dan will be adding some peer pressure to fix that I'm sure.

Anonymous said...

"The roof is on fire"


Still not able to shut my mind and just DO IT! It was hard but fun...


Mint said...

the roof is on fire


Peter said...

The Roof is on Fire:
34:33 SU/24kk Kettlebell
(hope it wasn't Samy's roof!)

Indy said...

"The roof is on fire"

23:23 Rx'd

Waldo said...


lewis.robertdavid@gmail.com said...


Matt said...

Almost fell over I was so dizzy by the back extensions. Great workout to come back to after 10 days off.