8/29/2012

''Choose Your Own Adventure III'' (08.28.2012)

Intro Course: 
Sept 5th
6:45PM Start
Please contact us ahead of time to come by and fill out registration papers, waivers, set-up membership payment options and meet our staff/crew of athletes!

Warm-up Drills (08.28.2012)
3:00 x speed rope
2 rounds for Quality of
10 x Push-ups
10 x Squats
12 x Sit-ups
*5-8 Minutes x Individual Mobility Drills






''Choose Your Own Adventure III'' (08.28.2012)
Complete For Time
25 x burpee jump touches
Row 1000m
6500lbs x Ground-2-Overhead (Through Full Squat)

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (08.28.2012)
Rest and Recover; Mobility and Myofacial Release (Foam Rolling)!

Mobility WOD

CrossFit Endurance Rest Day (08.28.2012)

6 comments:

lewis.robertdavid@gmail.com said...

22:32 @ 115 (snatch)

-Bert

Mtn Rob said...

52 reps @95lbs ended at 30min

Traps said...

20:15 115#

Jay

nickfcfnh said...

28:08 @95

-Nick F

JJB said...

19:30 @75lbs

Shanie said...

Choose Your Own Adventure Part Tres
105 reps @ 50# Thrusters ended @ 30 mins = 5,250# (had 25 more reps to go..bummer.)