Warm-up Drills (01.05.2011)2 Rounds of
Speed Rope (1:00 on x 1:00 rest)
''Burgener Drill'' (2Rnds/PVC)
3 Rounds of
5 x Deadhang Pull-ups
5 x Push-ups
5 x Air Squats
-Samson Stretch
-Shoulder Dislocates (PVC)
-Cobra Stretch
-Lateral Lunges
''Bennett II'' (01.05.2011)
Complete 10 Rounds of the following
20 x Double-unders
10 x Hang Power Snatch (65/45lbs)
10 x Clapping Push-ups
10 x Pull-ups
Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over, score being calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.
Total score is the sum of these earned rest intervals. Save every second you can.
Example: Athlete #1 takes exactly 1:00 to accomplish the workload each round for 10 rounds. This means that the athlete earned 1:00 of rest each round, the sum of their rest times is their score, in this case it would be 10:00.
Post times comments.
Skill Development (01.05.2011)
3 Rounds at your own pace of
:30 x Ring Support
:20 x L-sit/V-sit
10 x Hip and Back Extensions
Mobility WOD
CrossFit Endurance WOD (01.05.2011)
''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes
Post distances/split times to comments.
Complete 10 Rounds of the following
20 x Double-unders
10 x Hang Power Snatch (65/45lbs)
10 x Clapping Push-ups
10 x Pull-ups
Notes: Each round is a fight against a 2:00 running clock. If the time expires before the workload is completed the WOD is over, score being calculated from those rounds the athlete finished. The only rest interval provided is whatever time remains (if any) from each 2:00 interval.
Total score is the sum of these earned rest intervals. Save every second you can.
Example: Athlete #1 takes exactly 1:00 to accomplish the workload each round for 10 rounds. This means that the athlete earned 1:00 of rest each round, the sum of their rest times is their score, in this case it would be 10:00.
Post times comments.
Skill Development (01.05.2011)
3 Rounds at your own pace of
:30 x Ring Support
:20 x L-sit/V-sit
10 x Hip and Back Extensions
Mobility WOD
CrossFit Endurance WOD (01.05.2011)
''Tempo 80-85%,RPE 15-17''
Swim, Bike, Run, or Row (C2)
SC: 25 Minutes
LC: 50 Minutes
U: 70 Minutes
Post distances/split times to comments.
Posts
26 comments:
5 rounds 25:27
pete bravo > 6rnds/7:23w X 4:37r/597m
5 rnds for time
19:07
ran 3 hours in the middle of the night then
5 rounds 17:59 @45 lbs
laura b.
10 rds complete - work 13:42 rest 6:18 get some sleep laura. Danny
3 rounds /4:46x1:16/row'd 1515 meters
Kristie 5 rounds for time 18:02
Haha Samy!!!
Mike D
5rnds 20:30
Mike L.: 5 rds for time - 14:42 (69 lbs - don't ask)
5 Rounds for time
20X2 SU/65#
19:01
Bennett II
5 rounds for time
13:45 @ 45lbs
HORKUS MAXIMUS
5 rounds for time "I hate double unders"
15:03 @ 65lbs dnrx on double unders
Bennett II
5 rounds, 9:40W/ :20R/ 818M
JB
6 rounds
6.58 work
3.58 rest
968m row
Welcome home pete
4 Rounds + 20/10/10/7--2:00min total rest
1164m Row
Bennett II
1:28/1:40/1:52/EF rowed 1250m
Bennett II
4 Rounds, EF on the 5th.
5:52 work / 2:08 Rest
1300m
Congratulations to all the sick little puppies that bathed in fire in the on ramp class tonight. I can't wait to start crushing WODs with you freaks.
-Bert
5 rounds- 22:13, bitch.
ps that bitch comment was from callie
Lance says....
''Bennett II'' (01.05.2011)
Complete 10 Rounds of the following
20 x Double-unders
10 x Hang Power Snatch (65/45lbs)
10 x Clapping Push-ups
10 x Pull-ups
-5 Rds, 3 PUs on 6th
Cycled 18 miles on his trainer while watching barney....
-Nick
5 rounds and a lot of rowing
10 Rounds / 16:02 Work; 3:58 Rest
We need more workouts like this. The gym is getting too crowded...
5 rounds for time 13:45
Row 980 M
Jay
MOD 30 DU, 20 GHD's, 10 jumping back squats
5 Rds for time 14:35
Adam
What an awesome slayer of a WOD... nothing like training for the unknown and unknowable, to include random Fouad sightings interrupting training at 6am.
''Bennett II.''
8 Rounds
8:50 spent slaying
7:10 spent sucking wind
713m rowed while thinking of how to get my dad back
Thanks ''M'' for keeping score while Moose, Marcus, Rick, Jorge, and I bathed in these cleansing fires of strife.
Bennet II
5 rnds 19:31
35 Lbs
Bday WOD
"36" Burpee to jumping Pullups with Gas mask :)
Erica
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