Warm-up Drills (08.27.2009)Row 1000m
9 Fundamentals x 10 each
''Seagram Sevens'' (08.27.2009)
Complete as many rounds as possible in 12:00 of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Post rounds completed to comments.
CrossFit Endurance WOD (08.27.2009)
Swim, Bike, Run, or Row (C2)
90 seconds on x 90 seconds off for 6 Rounds
Cover as much Distance as possible in each of the 90 sec intervals.
Post distances to comments.
Posts
19 comments:
Joe F
7 medicine ball cleans(14lb)/7 push ups
12min/15rounds=48sec/round
I hate the drink so I cant imagine I am going to like this workout much better
Seagram Sevens
17 Rounds +7 Cleans
Haha, loved how Heidi only called me Dang! this morning.
Kyle/Dang
''Seagram Sevens'' (08.27.2009)
Complete as many rounds as possible in 12:00 of
7 x Medicine Ball Cleans (14lbs)
7 x Push-ups
18 rounds +4
Sorry Kyle, Mark and I have been out of the loop but we are back full time on Monday! Yea no more chimney blocks or children of the corn runs. There are a lot of new names and faces we are looking forward to meeting.
Anyone out there interested in a 5am WOD Mon,Tue,Wed? Samy is still far too chipper at 6am.. We have to wear him down....haha
Heidi
I might join you in a little early a.m. wod. I have workshop days at school Monday and Tuesday so I think I can get away with coming in before work. -Jill
Oh I thought we were all getting a drink to celebrate my celebrity status...............no such luck "Seagram Sevens" was a WOD!! Thanks Mike for all the great instruction today and Samy feel better soon............
12 rounds plus 7 cleans
OD
"SEAGRAM SEVENS"
7x 20lb med ball cleans
7x pushups
# of Rounds in 12 mins: 20+3 cleans.
I'm all amped up for tomorrows WOD because of today's skill development: "FEAR TOMORROW"....... Sounds like another great day. =)
-PK
17 rounds plus 4 cleans
And for cause it's a personal favorite qoute of mine
"Strong people are harder to kill than weak people, and more useful in general." -- Mark Rippetoe
Indy
7 and 7's
the drink sucks, and this isnt much better.
12 rounds + 1/2 of a clean
13 rounds 7/6
Lynn
12 minutes
7 med ball cleans 20#/7 push ups
13 rounds
7 medball cleans at 20lbs
7 push ups
katie 15 rounds + 6 medballs
jefe' 20 rounds even steven...while hacking up a lung and spitting it into the trash barrel. yum
CrossFit Endurance WOD (08.27.2009) Row (C2)
90 seconds on x 90 seconds off for 6 Rounds
Cover as much Distance as possible in each of the 90 sec intervals
353m,351,361,360,355,356 Heidi
Mark- Seagrams Seven 7x 20lb med ball cleans
7x push-ups
17 rounds+7+4
Seagram Sevens
12:00 AMRAP
20 lb med ball cleans x 7
push-ups x 7
Mike C. 20 rounds +6 med ball cleans
Jill 15 rounds +1 (20 lb)
Seagram Sevens? ehhh not bad. the truck didn't have to back up over me like yesterdays routine. 15 rounds even. I'll do better next time around Mike C. You little pit bull! Jill help me out here.
Seagram Sevens
7 medball cleans 20lb
7 push-ups
12 rounds plus 3 medballs
Dos Deb
17 rounds
-Nate
18 rounds +1
Jim
Seagrams Seven
11 rounds + 2 Need to work on technique badly
from the disruptive circus monkey.
Thanks for the great tips today, Mike, I learned a lot.
ChaCha
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