''Frelen'' (08.29.2012)

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 (08.29.2012)
Run 800m
2 rounds for Quality of:
5 x KB Sumo Deadlift High-Pull
5 x KB Swings
7 x Burpees
-Shoulder Mobility
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Frelen'' (08.29.2012)
For Time:
400m Run
21 x KB Swings (32/24kg)
21 x Pull-ups
400m Run
21 x KB Swings (32/24kg)
21 x Pull-ups
400m Run
21 x KB Swings (32/24kg)
21 x Pull-ups

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Skill Development (08.29.2012)
Cumulative Holds of
1:00 x Ring Support (w/ Turn-out and Hollow Body Position)
1:00 x L-sit (from bottom of Chin-up Position emphasizing active shoulders throughout)

Mobility WOD

CrossFit Endurance WOD (08.29.2012)
''Tempo 80/90%''
80% for the first half, 90% for the last half. Choose distance based on your upcoming event.
Swim: SC:400m, LC:600m, U:800m
Bike: SC:10 mile, LC:18 mile, U:25 mile
Run: SC:1.5 mile, LC:5miles, U:10miles
C2: SC:2k, LC:5k, U:8k

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Mtn Rob said...


Traps said...



Gene said...

20kg kettle bell
barbell supine rows scale for pull ups


Bob said...

Forgot to write in my notebook...might as well use this before I forget.

20kg kettle bell


lewis.robertdavid@gmail.com said...