Warm-up Drills (12.22.2010)Run 800m
''Burgener Drill'' (PVC/3Rnds)
12 x KB Swings (24/16kg)
12 x Pistols (alt.legs)
12 x Toes-2-Bar (strict)
12 x Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Dislocates (PVC)
-Inchworms
''Bench Press 5-5-5+'' (12.22.2010)
Work through the following sets of Bench Press using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%
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''Cruller'' (12.22.2010)
Complete the following for time
10 x Squat Clean (135/95lbs)
50 x GHD Sit-ups
8 x Squat Clean (135/95lbs)
40 x GHD Sit-ups
6 x Squat Clean (135/95lbs)
30 x GHD Sit-ups
4 x Squat Clean (135/95lbs)
20 x GHD Sit-ups
2 x Squat Clean (135/95lbs)
10 x GHD Sit-ups
Mobility WOD
CrossFit Endurance WOD (12.22.2010)
Swim, Bike, Run, or Row (C2)
4min on x 2min off,
5min on x 2min off,
6min on x 2min off,
5min on x 2min off,
4min on x Done!
Posts
23 comments:
Navy Mike did this wod in 3.42 seconds back in 1994.
Bench press: 100lbs - 11 reps.
Cruller: 17:(45?)
Lance is a dead man walking.
-Bert
(And thus the board will now be used for s#!t talking)
Bench press 85 lbs + 5 reps
Cruller 15:06
Bench Press 85x13
Cruller 16:58 w/ 95lbs & GHD
Bench Press 140 X 14
Cruller 17:54
Bench Press
165x5
185x5
215x9
''Cruller''
Complete the following for time
10 x Squat Clean (135lbs)
50 x GHD Sit-ups
8 x Squat Clean (135lbs)
40 x GHD Sit-ups
6 x Squat Clean (135lbs)
30 x GHD Sit-ups
4 x Squat Clean (135lbs)
20 x GHD Sit-ups
2 x Squat Clean (135lbs)
10 x GHD Sit-ups
9:50
Thanks Jeff B. and ''M'' for letting me tag along for this one. Ouch. Organs. Hurt.
P.S. Fraternization + 3 beers = helluvahangover
Who's the little kid in the middle of the picture? You know, the one that is slightly taller than the dog.
Bert,
ITS ON.
-Lance
Bench Press:
50/55/65
"Cruller"
Squat Clean 45#
Abmat sit-ups
12:58
--Alison
110, 130, 145 +2
Cruller 18:41 w 115lb, abmat
mmmmm Crullers!!
That's right Jon. He is TALLER than the Dog. And the Dog was standing on its tip toes. And the little boy is still waiting for his final growth spurt.
Carry on.
Bench Press 5-5-5+
105-120-135x10
"Cruller"
13:20 rx'd
-Bert
M.E. Bench
130/140/155x12
Cruller
11:49 115#/anchored
bench press.....135/155/175 x 12
Cruller
15:09
Jeff B.
Lance says
Bench Press for 1RM
175lbs
"Cruller" 115lbs
13:26
-Nick F
Bench Press 75x5/85x5/75x8 (didn't follow % rules)
"Cruller"
11:58 @ 65lbs & GHD
laura b.
Bench Press 85/105/115/135F
Cruller 95# + Abmats
12:16
Bench Press 135/155/180x10
Cruller
11:05
Danny
A traditional cruller is a twisted, usually ring-shaped, fried pastry made of dough somewhat like that of a cake doughnut, often topped with plain powdered sugar; powdered sugar mixed with cinnamon; or icing.
120/130/135 x 14
Cruller - 10:49 w/AbMat Situps
215lbs x 11
Cruller - 11:46 Rx'd
Just did this one today...
bench:185/225/260(6)
cruller: 14:45 rx'd
eff ghd situps
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