Warm-up Drills (01.19.2011)Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Groiners
-ITB Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
''15 Minutes of Pain'' (01.19.2011)
Complete as many rounds as possible in 15:00 of
30 x Double-unders
20 x GHD Sit-ups
10 x Ring Dips
Skill Development (01.19.2011)
4 Rounds at your own pace of
15 x Hip and Back Extensions
10 x Pistols (alt.legs)
Mobility WOD
CrossFit Endurance WOD (01.19.2011)
''Short Tosh''
Swim: 3 rounds of 25m/y, rest 25 time, 50m/y, rest 50 time, 100m/y, rest 100 time
Bike: 3 rounds of 1/4mile, rest 1/4 time, 1/2mile, rest 1/2 time, 1mile, rest 1m time
Run: 3 rounds of 100m, rest 100 time, 200m, rest 200 time, 400m, rest 400 time
C2: 3 rounds of 125m, rest 125 time, 250m, rest 250 time, 500m, rest 500 time
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Posts
22 comments:
5 Rounds + 5 Double-Unders
''15 Minutes of Pain''
Complete as many rounds as possible in 15:00 of
30 x Double-unders
20 x GHD Sit-ups
10 x Ring Dips
10 Rounds
Barely made it with the last ring dip at the buzzer thanks to my life coach, Alison (The Scott).
4 rnds su/abmat
15 min. AMRAP:
Sit-ups w/Ab mat& slamball
Total: 4 Rounds + 70 single-unders
Alison
7 rounds + 30/8
3 Rounds + 15
-Bert
3 Rounds + 22 DU
I love the name.
Modified - 4xSU/AbMat
5 rounds + 5 AbMats
5? rounds/ Double unders/ 12 GHDs
3 rounds plus 20 ghd's
3 rounds plus 4 ring dips
-Matt
Fight Gone Bad 3 rounds
round 1 = 105
round 2 = 93
round 3 = 87
mint
15 Minutes of Pain
7 rounds + 21 double unders
!5 min pain 7rds + 13 ghd
Danny
3 rounds. i was like a 3 year old learning how to jump rope. it was pathetic.
5 rounds + 30 DU
Almost 4 rounds......jb
7 Rounds, 11 GHD
Fight/Noobs Gone Bad
90, 72, 57...
Noobs Gone Bad
86,72,68
tommy
Biemer
???/ 76/ 77
4 rnds 30/19
erica
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