''Homecoming'' (12.21.2009)

Warm-up Drills (12.21.2009)
Row 1000m
9 Fundamentals x 10 reps each
Shoulder Opening Drill
Samson Stretch

''Homecoming'' (12.21.2009)
Complete as many rounds as possible in 20:00 of
7 x Thrusters (45lbs)
7 x Pull-ups
7 x Burpees

Post rounds completed to comments.

Skill Development (12.21.2009)
3 Rounds at your own pace of
21 x GHD Sit-ups
21 x Back Extensions

CrossFit Endurance WOD (12.21.2009)
85-90% of best time for your chosen distance.
Swim: SC: 8min- LC: 12min- U: 20min
Bike: SC: 30min- LC: 60min- U: 90min
Run: SC: 20min- LC: 40min- U:60min
C2: SC: 10min- LC: 15min- U:20min

Post distances to comments.


Anonymous said...

Signed up for the oly cert in june the other day. Did a ridiculous double under wod yesterday. 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of double unders for time. All sets have to be with no trips and you have to break before you move on to the next round. Give it a try. Happy holidyas to everyone.
Dan H

Anonymous said...

MERRY CHRISTMAS TO MY FELLOW CROSSFITTERS - It does not look promising that I will be able to get in there before I leave for Florida on Wed at 6am. Work is just crazy and I have still been working late every night. Wish me luck in telling my daughters about my crossfitting. They will expect me to come back in Jan will a vengence because then they will be keeping track of me! Thank you for all of your support and help and I cannot wait to get back into the fight. Love you all! OD

Anonymous said...

3 rounds for time of
500 m row
25 (back squat+ 2 lunges) with 45lb bar



Anonymous said...

11 Rounds

Welcome home Matt!

SRD said...

OD, I heard about the situation with the CrossFit place downsouth... Booooo to them. I hope you and your family have an awesome Christmas, enjoy revealing your new elite athletic self and prepare your mind for phase two of your training when you get back.
It's been a pleasure having you as a part of our ridiculous family of CrossFitters.

SRD said...

Yeah, Matt... Welcome home.

Post your scores.

Anonymous said...


13 rounds

Kristina said...


10 rounds

Nick said...

as Rx'd

14 rounds + 7/7


any news on the marathon training?

Anonymous said...


15 Min Time Trial C2

4055 M


Anonymous said...

9 rounds plus 7 thrusters


Anonymous said...

12 rounds, +7+6

Good to have you back for a bit matt

Matt said...

thanks jim its good to see everyone. it feels like old times im checking this goddam site every half hour to see if toms wod is up haha!!

Anonymous said...

Dude, our bearded gnome of a trainer doesn't post the wod till 6am. My refresh button is worn out too...


Anonymous said...

''Homecoming'' Rx'd

13 rounds

Anonymous said...

12 rounds

Anonymous said...

8 Rounds


Anonymous said...

8 rounds + 7/7/6


Anonymous said...

12 rounds + 7 thrusters


Anonymous said...

9 complete 7 thrusters 3 pull ups