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.
Posts
20 comments:
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
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
3 rounds for time of
500 m row
25 (back squat+ 2 lunges) with 45lb bar
19:43
Khan
Homecoming
11 Rounds
Dang!
Welcome home Matt!
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.
Yeah, Matt... Welcome home.
Post your scores.
Matt
13 rounds
Homecoming
10 rounds
as Rx'd
14 rounds + 7/7
-Rambo
Samy,
any news on the marathon training?
CFE
15 Min Time Trial C2
4055 M
Matt
9 rounds plus 7 thrusters
ANdrew
12 rounds, +7+6
Good to have you back for a bit matt
Jim
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!!
Dude, our bearded gnome of a trainer doesn't post the wod till 6am. My refresh button is worn out too...
Dang!
''Homecoming'' Rx'd
13 rounds
Mark
Lynn
12 rounds
8 Rounds
Deuce
8 rounds + 7/7/6
Walter
12 rounds + 7 thrusters
Indy
9 complete 7 thrusters 3 pull ups
Brian
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