Warm-up Drills (05.19.2010)Row 500m
2 Rounds of
9 x Thrusters (45lbs)
9 x Sumo Deadlift High Pull (45lbs)
12 x Abmat Sit-ups
Hip Mobility Complex
''Dirty Thirty III.'' (05.19.2010)
30 x Double-Unders
30 x Pull-ups
30 x Ring Dips
30 x GHD Sit-ups
30 x Wallball (20/14lbs)
30 x KB Swings (32/24kg)
30 x Box Jumps (24/20'')
30 x Medicine Ball Cleans (20/14lbs)
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Walking Lunges (alt.legs)
Post times to comments.
Skill Development (05.19.2010)
Ring Support x Max Time
Rest as needed
L-sit on Rings using as few rounds as possible to accumulate twice the amount of time scored during the ring support effort.
Scale the L-sit to your current skill level, if possible strive to turn out and push hips forward, holding a tight midline. The further your hips drift back the easier the movement becomes.
Post details and resulting times/number of efforts to comments.
CrossFit Endurance Rest Day (05.19.2010)
30 x Double-Unders
30 x Pull-ups
30 x Ring Dips
30 x GHD Sit-ups
30 x Wallball (20/14lbs)
30 x KB Swings (32/24kg)
30 x Box Jumps (24/20'')
30 x Medicine Ball Cleans (20/14lbs)
30 x Knees-2-Elbows
30 x Clapping Push-ups
30 x Walking Lunges (alt.legs)
Post times to comments.
Skill Development (05.19.2010)
Ring Support x Max Time
Rest as needed
L-sit on Rings using as few rounds as possible to accumulate twice the amount of time scored during the ring support effort.
Scale the L-sit to your current skill level, if possible strive to turn out and push hips forward, holding a tight midline. The further your hips drift back the easier the movement becomes.
Post details and resulting times/number of efforts to comments.
CrossFit Endurance Rest Day (05.19.2010)
Dirty Thirty III 26:29
ReplyDeleteB-Rye
Troy look forward to having you back Friday so you can see the rest of the members here who show their dedication and sacrifice on a daily basis in the wods here at CFNH, without going on vacation cruises.
ReplyDeleteDan
17:55Rx
ReplyDelete-Justin
26:59 - single unders & 1.5 pood
ReplyDelete-Bert
23:40 (i think) rx'd (hate kb)
ReplyDeleteMike L.
Rock n Race to benefit the Payson Cancer Center,
ReplyDeletejust did my first 3k EVER and my time was 25:39 and did it without stopping.
Chris
24:58 rx'd 24kg KB swings
ReplyDeletegot 12 double unders back to back. new record
Jake
16:22 abmat sit-ups, the rest as rx'd
ReplyDeleteIndy
19:51 1.5 pood, the rest as rx'd
Khan
Mainsite's WOD for Thursday somewhat resembles Valhalla. Interesting...
ReplyDeleteSUx4; Ring dip with blue band; 14# WB; 16kg KB
ReplyDelete16:21
Dirty Thirty III.
ReplyDelete43:17Rx'd
-Deuce