''You Just Got Served'' (05.17.2012)

Saturday Open Gym Hours will now be held from 8-10am.

Warm-up Drills (05.17.2012)
Run 400m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Front Squat (45lbs)
5 x Press (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''You Just Got Served'' (05.17.2012)
Complete for time
Run 800m
15 x Hang Power Cleans
30 x GHD Sit-ups
45 x KB Sumo Deadlift High Pull (32/24kg)
60 x GHD Sit-ups
75 x KB Swings (24/16kg)

Notes: Hang Power Cleans can not be dropped at all today. Choose a weight that can be controlled both up and back to the deck (If you want/need to train heavy we will allow a heavy Hang Power Clean barbell set-up in the bottom of the loading dock area, where we were given explicit permission to train). 
Those that wish to may use Dumbbells for their Hang Power Cleans instead. Any athletes that haven't had consistent exposure to GHD Sit-ups will be subbing in Anchored Abmat Sit-ups. 
This one is going to sting like hell... Get some, freaks.

Skill Development (05.17.2012)
Starting with 10 x Double-unders and adding 5 x Double-unders for each subsequent round complete the ever increasing workload every minute on the minute. Climb as high as possible up the ascension ladder, continuing until you are no longer able to finish the workload within the time limit.
Example: Minute 1 is 10 x Double-unders, Minute 2 is 15 x Double-unders, continuing in this fashion until reaching failure.

Post rounds completed to comments.

Mobility WOD

CrossFit Endurance Rest Day (05.17.2012)


Anonymous said...

You Just Got Served...25:13
115#, 24kg, & Abmat


Morgan said...

You Just Got Served

19:32 - 95# / 24kg / 16kg / GHD

Anonymous said...

You just got served...

20:21 - 75#/20kg/16kg/GHD


Anonymous said...

You Just Got Served (MOD) 20:20
15#,15kg & Abmat GHD

Joshua said...

You Just Got Served
155# Hang Power Cleans
Med Ball Situps
28kg SDHP
24kg KB Swings

Anonymous said...

You Just Got Served
185, GHD, 32kg, 24kg

Skill Development
55 + 43/60


Peter said...

You Just Got Served: (i'm afraid to ask why a WOD is thus named)
20:18 - 95#/24kg/20kg/Abmats

Skill Development: More DU's than I've ever done before - got 5 in a row, once.