Warm-up Drills (12.21.2010)Row 4 Minutes
(Damper Setting 1-2)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Med Ball Cleans
7 x Push-ups (CFSG)
-Lateral Lunges
-Groiners
-Scorpion Stretch
-Shoulder Opening Drill
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
7 x Med Ball Cleans
7 x Push-ups (CFSG)
-Lateral Lunges
-Groiners
-Scorpion Stretch
-Shoulder Opening Drill
''Deception Tactics'' (12.21.2010)
Complete the following for time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20'')
Notes: Use bumper plates for the Burpee Pick-ups, which have a jump at the top while the plate is hoisted overhead. Undisciplined actions such as dropping barbells or bumper plates during this WOD reaps a 100m Bear Crawl Penalty. Unbroken Challenge... Manchester.
Skill Development (12.21.2010)
4 Rounds of:
(L-sit/V-sit for maximum time x :45 rest)
Notes: L-sit/V-sits are on the paralettes today, keep a strict adherence to the standards of this hold by maintaining feet above hip level and straight legs.
Mobility WOD
CrossFit Endurance Rest Day (12.21.2010)
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45/25lbs)
5 Rounds of
10 x Thrusters (65/45lbs)
10 x Box Jumps (24/20'')
Notes: Use bumper plates for the Burpee Pick-ups, which have a jump at the top while the plate is hoisted overhead. Undisciplined actions such as dropping barbells or bumper plates during this WOD reaps a 100m Bear Crawl Penalty. Unbroken Challenge... Manchester.
Skill Development (12.21.2010)
4 Rounds of:
(L-sit/V-sit for maximum time x :45 rest)
Notes: L-sit/V-sits are on the paralettes today, keep a strict adherence to the standards of this hold by maintaining feet above hip level and straight legs.
Mobility WOD
CrossFit Endurance Rest Day (12.21.2010)
Posts
29 comments:
23:19 I would rather get coal in my stocking than do that wodo ever again.
33:02
There was no deception, I knew going into it that was going to suck!
Deception Tactics - 18:55
21:37 - The time as I reached the top of that damn box for the fiftieth time. I forgot to write that down on the board, I will try and get to do that today, if not tomorrow morning.
Deception tactics was deceptively fun actually. Though I'm pretty sure my opinion doesn't count because any time you feel wide awake and refreshed after not sleeping for 30 hours is deceptively fun, actually.
Deception Tactics: 25:40
--Alison
Deception Tactics 14:28 with a 4 pd burrito from last night in my stomach(Wings your way)Samy made me do it.
Danny
Oh and Matt no chance on the handstand walk. All mine. DPH
Deception Tactics, 20:24
i accept your challenge danielson, 2nd place is just the first loser and i wont accept defeat.
Oh really... first of all it's Daniel-San. Second of all he is the standard. And max effort burrito's will only make you stronger.
21:14
Jeff B
20101221 - Deception Tactics
19:49 rx'd
Hey Lance, how did those bear crawls taste? Were they better than being undisciplined and not going unbroken? I sure hope they were.
-Professor Bert
In addition, I would like to make a motion that not posting scores on the "day of" a WOD should also incur a Burpee Tax......
*cough*Sem, Lance, Kristina, Garrett, Kevin, Gollum, and Mike A.*cough*
-Bert
Deception Tactics
17:20 as rx'd
As Samy put it, "Ring dips are the great equalizer".
17:41
20:49
I feel like shit.
Deception Tactics
18:22
laura b.
15:52
I.hate.you.Bert.
-Lance
''Deception Tactics''
Complete the following for time
5 Rounds of
10 x Ring Dips
10 x Burpee Pick-ups (45lbs)
5 Rounds of
10 x Thrusters (65lbs)
10 x Box Jumps (24'')
13:47
Snuck this little gem in with L.T. Hoostie before the pm crew arrived for their ritual slayings. The place was packed tonight and we were blown away by the intensity from all the freaks that smashed this wod apart. Ruthless.
21/12/10 19:57
Deception Tactics
16:03
Bert, you're on my shit list. Thanks for calling me out on my ONE tardy (not late) day.
"M" made it all alone in 17:46 thanks for the push Sam
28:59
callie
first wod in like 3 months. mod ring dips and 35# burpees. 41:42.
jake
20:31
45# burpees - 65# thrusters 20:46.
Deception, Diversion, and Deceit - The keys to success.
14:07
45 # BURPEES
65# THRUSTERS
15:02
GARRETT
45# BURPEES
65# THRUSTERS
19:52
KEVIN T
Burpees 25# Thrusters 65#
24:09
18:00
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