“When I let go of what I am, I become what I might be.” — Lao Tzu (via Mr. Hirshan)

Warm-up Drills (03.17.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''X/Y's Team WOD 1'' (03.17.2012)
Teams of two CrossFitters will work against a 10:00 Running Clock, alternating each 1:00 between the following tasks for score:
Athlete 1: Row x Max Kcal
Athlete 2: Completes 10 x Wallball + 5 x Burpees before attempting to execute as many reps as possible of KB Swings (32/24kg) in the time remaining.
Every minute the athletes swap tasks and proceed working for the next interval. Continuing until all 10 minutes have elapsed (ie; 5 minutes Rowing and 5 minutes working through Wallball/Burpee/KB Swings for each teammate).

Post scores to comments as total reps KB Swings + total Kcal Rowed.

''Bulls & Whips'' (03.17.2012)
In teams of 2 CrossFitters alternate who is working and who is resting each interval, scoring total reps possible across 12 Rounds of Tabata Back Squats and 12 Rounds of Tabata Double-unders (each athlete performs each movement during 6 intervals.
6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)
6 Rounds of (:20 x :10 Rest) x Tabata Back Squats (95/65lbs)

Post total reps per movement to comments.

Burpee Challenge (Optional)
87 x Burpees

Mobility WOD

CrossFit Endurance Rest Day (03.17.2012)


Michelle said...

Michelle and Filipe!!!!


Those are all the #s I have

Great job Filipe!

Anonymous said...

Michelle and Filipe


here are the numbers combined!
We could have done better, I need improvement on DU and KBS... oh and on burpees but I don't want to get better on that... I heard a rumor that burpees will no longer be part of crossfit! hahaha can you imagine that?!?!?!?