''Valhalla'' (05.18.2010)

Warm-up Drills (05.18.2010)
Run 400m
2 Rounds of
7 x Deadhang Pull-ups
9 x Push-ups
12 x Air Squats
Samson Stretch

''Valhalla'' (05.18.2010)
Each work period has a 5 minute running clock.
Row until the 500m has been completed using any remaining time to execute as many rounds as possible of 5 x Shoulder to Overhead and 5 x Burpees.
There is a :45 second recovery interval before each subsequent round begins.
Each athlete will endure 4 total attempts.
500m Row / Max Rounds of
5 x Shoulder-to-Overhead (70% of 3RM)
5 x Burpees

Post rounds completed during each of the 4 attempts to comments.

Skill Development (05.18.2010)
Rest for tomorrow.

CrossFit Endurance WOD (05.18.2010)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover 1 minute before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.


Anonymous said...

4 rounds 2 sets each round 95#

Anonymous said...

3/3/3/2 @ 115lbs


Khan said...

3/3/2/3 @85 lbs


3/3/2/2 @115 lbs


Anonymous said...

4/3/3/3 @115 lbs


Anonymous said...

4/3/3/3 @ 115 lbs


Anonymous said...

3/2/2/2 @95lbs

Dwayne Fishel said...
This comment has been removed by the author.
Anonymous said...

(but she has been known to rise from a hypothermic death multiple times)
3/3/2/2 @ 65 lbs.

Dwayne Fishel said...

Killer WOD, results here: http://bit.ly/aDBUgI

Anonymous said...

3/3/3/2 105#


Kristina said...


3/2/2/2 @ 85lbs

Anonymous said...



1st rd.: 125lbs
last 3rds.: 115lbs

0 said...

20100518 - Valhalla

2/2/2/2 @ 115lbs

Butch is a nancy.


Anonymous said...

4/3/3/4 @ 135

Anonymous said...

Hey Everybody!!!

I'm in the middle of the ocean on my way back from an extreeeeme few days in Bermuda. Can't wait to get back and tackle the upcoming wods with you all. We pull into port on Friday morning at 8:00, and I plan on getting to the stable NLT 10:00 or so. Samy, let me know if this is cool with you, will check back tomorrow.

And Dan, you and I will have words come Friday!


Peter said...

95# 3/2/1/2 (one burpee short in round 3!!)

Anonymous said...