Warm-up Drills (06.17.2010)Row 750m (Damper Setting 2)
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Press (45lbs)
Shoulder Dislocates (PVC)
Duck Walk (10 steps)
Scorpion Stretch
''Mary'' (06.17.2010)
Complete as many rounds as possible in 20 minutes of
5 x Handstand Push-ups
10 x Pistols (Alt.legs)
15 x Pull-ups
Post rounds completed to comments.
5 x Handstand Push-ups
10 x Pistols (Alt.legs)
15 x Pull-ups
Post rounds completed to comments.
Skill Development (06.17.2010)
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
15 x KB Swings (24/16kg)
:30 x Plank
CrossFit Endurance WOD (06.17.2010)
''10 x Hill Repeats, 5 x Recovery Time''
Swim: 10 x 50m/y with T- shirt or Parachute for drag with 5 times the recovery (Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)
Post times to comments.
3 Rounds at your own pace of
15 x KB Cross-chops (24/16kg) L
15 x KB Cross-chops (24/16kg) R
15 x KB Swings (24/16kg)
:30 x Plank
CrossFit Endurance WOD (06.17.2010)
''10 x Hill Repeats, 5 x Recovery Time''
Swim: 10 x 50m/y with T- shirt or Parachute for drag with 5 times the recovery (Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 30 cals with 5 times the recovery (Ex.if it takes 45 seconds to row 30 cals then you recover 3:45)
Post times to comments.
5 rounds
ReplyDeleteMary 9 Rounds plus 5 HSPU 10 Pistols Blue Bands
ReplyDeleteB-Rye
5 rounds
ReplyDeleteJohn M
10 Rounds plus 5/3... Rx'd
ReplyDelete7 rds + 1 5/1 rx'd
ReplyDeleteWay to go 'Helen of Troy" You crushed it.
Dan
7 Rounds Mod pistols
ReplyDeleteJoey C
Dan, don't encourage him. Jesus dude, now I have to balance the equation by being an extra serious asshole tomorrow.
ReplyDeleteI'm starting to see in increase in posted scores, that's excellent... the programming will only benefit from that kind of dedication from our crew.
ReplyDelete5 rounds plus 5/8, Rx'd
ReplyDeleteMike A
8 rounds + 5/10/5
ReplyDeletehead to abmat, otherwise rx'd
Khan
HSPU with bands; modified pistols
ReplyDelete6 rounds + 5 HSPU's
Mary
ReplyDelete5 Rounds
mod pistol
mod HSPU's
5 rounds
-Deuce