Warm-up Drills (09.15.2009)50 x Double-Unders
15 x 9 Fundamentals (PVC)
''Vertigo'' (09.15.2009)
Four rounds for time of:
100ft x Overhead Walking Lunges (45lb/25lb)
30 x Box Jumps (24'')
20 x Pull-ups
Use bumper plates for the Overhead Walking Lunges.
Active shoulders are critical for the safe and efficient execution of this WOD.
Post time to comments.
Skill Development (09.15.2009)
4 rounds at your own pace of
:45 x L-sit
15 x Push-ups
CrossFit Endurance Rest Day (09.15.2009)
Posts
22 comments:
I hope you don't plan on going home tonight because for me to complete 30 box jumps will take all night! However I will get them!!!!!!!
OD
Nuthing better to do at 6 am Props to all those who came in!
18:24
-Griggs
Dan
17:05 rx
26:31 rx
pretty damn happy with this considering it was my first unassisted pull up workout. This stuff is unreal!!!
great work everyone!
24:41
great workout!
24:37
OMG this one was tough for me
Billy the tuff - thanks for being my motivation and helping me with the last set of pullups when i had nothing left. Couldn't have done it without you! All you crossfitters did a kick ass job on this WOD!
Dos Deb
Mike L.: 20:57
Kristie: 28:38
I'm afraid to sit down............
Mike L.
Vertigo - 25:37
Sam
Modified WOD
4 rounds for time
20 pushup
20 box jumps
20 pullups
12:34
that was a great effort by the evening crew. they left it all on the floor (211 literally almost left it on the floor) Dos Deb im proud of you for letting your WO-MAN out and sticking it out. You kept saying you didnt have anything left yet you continued on. Thats where the mind over matter comes into play... if you dont mind...it dont matter. Big Ben killed it on his first WOD with unassisted pullups. Nice work Big Ben. i wish i was there to see Rambo break the 1000 mark last night...Nice work buddy.
Billy the Tuff.
JILLLLLLLLLLLLLLLLLLLLLLLLLLLLLL,,,, where are my keys?????
Lynn
4 rounds
100ft overhead lunges 25#/30 box jumps/20 pull ups
22:48
Vertigo-22:33
-Nate
vertigo 25:35 green band pull up. 24" box jump
Jake
WOD "VERTIGO" you were trying to kill me but somehow I got through it thanks to Samy and Mike and everyone else. Box jumps are such a struggle but Samy knows me better than I know myself and managed to figure out the way to trick my brain. Time 29:17
OD
Vertigo - rx'd
24:05
Mark
15:26
this one was way tougher than it looked. Nice work everyone.
-Rambo
Rambo - you are a freak of nature. Great job!
Mike L.
45lbs/ 20"
22:41
Indy
25lbs/ 20"
30:48
T.Khan
Christ, I got my ass kicked by everyone's times. I miss you freaks and your motivation during WODs. Major suck fest when I have to do them myself.
29:29 rx'd
Vertigo
22:56 Green Band pull ups/25LBS/20" box jumps
ChaCha
Staci - 28:11
19:38
Jim
vertigo
it was the pull ups that go me...couldn't string them together. jefe', how do you make it look so easy!
25:40
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