4/27/2012

Warm-up Drills (04.27.2012)
Run 400m
3 Rounds of
Bear Crawl 20ft
Crab Walk 20ft
Burpee Broad Jump 20ft
Lateral Walking Lunges 20ft (alt.sides)
-Calf/Soleus Stretch
-Shoulder Mobility**
-ITB Stretch
-Sumo Squats

''Team WOD: Tailpipe Two'' (04.27.2012)
Each team of 2 athletes will complete 3 Rounds for time of the following:
T1: Row 250m for time
T2: Hold 2 x KB Front Rack (24kg)
Immediately move into event 2 and complete for time with each athlete responsible for half the workload:
30 x Handstand Push-ups
60 x Box Jumps
10 x Rope Climbs or 60 Pull-ups
60 x Burpee Pick-ups (45/25lbs)
100 x Wallball

Notes: On part 1 every time Teammate#2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate#1's Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

Post times to comments.

Skill Development (04.27.2012)
8 Rounds of :10 on x :20 Rest
L-sit

Mobility WOD

CrossFit Endurance WOD (04.27.2012)
Swim, Bike, Run, or Row (C2)
4 Rounds of
(5:00 on x 3:00 rest)
Hold maximal distance possible on each of the 5 minute efforts.
Post distances to comments.

6 comments:

Michelle said...

Tailpipe 2
With Michelle and Tiffani
(24" box, 14# WB)

Time: 27:36

I did hspu off the box. Great job Tiff!

Morgan said...

Tailpipe 2
Morgan & JoJo

34:52 - we both did the rope climbs!

Anonymous said...

SAMY COME BACK WE MISS YOU!!!

Peter said...

Tailpipe Two
Peter & Jeff B.
35:18
Peter HSPU w/ box.

Traps said...

Jay and Dan
23:41

Mint said...

SUNDAY FUNDAY

HSPU LADDER MUST BE UNBROKEN OR RESTART SET FOR TIME:

15-12-9-6-3

7:00

IGNITE

15 BURPEE UP AND OVER BOX JUMPS 24"

3 ROUNDS OF:

20 WALLBALLS
20 KNEES TO ELB0WS

15 BURPEE UP AND OVER BOX JUMPS 24"

11:03