1/21/2011

''Heavy Push/Split Jerk and Time Is Relative'' (01.21.2011)

Warm-up Drills (01.21.2011)
Speed Rope Drills
4 Rnds(:45 on x :15 off)
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Opening Drill (wall)
-Lunge with Torso Rotation
-Sumo Squats
-Inchworm/Cobra Stretch

''Heavy Push/Split Jerk'' (01.21.2011)
40-50%x3x2(Warm-up Sets)
60%x3x2
70%x2x2
80%x1x4

Notes: 1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Time Is Relative'' (01.21.2011)
Complete for time
Walking Lunges x 150ft
21 x Wallball (20/14lbs)
21 x Burpee DB Pick-ups
Walking Lunges x 150ft
18 x Wallball (20/14lbs)
18 x Burpee DB Pick-ups
Walking Lunges x 150ft
15 x Wallball (20/14lbs)
15 x Burpee DB Pick-ups
Walking Lunges x 150ft
12 x Wallball (20/14lbs)
12 x Burpee DB Pick-ups
Walking Lunges x 150ft
9 x Wallball (20/14lbs)
9 x Burpee DB Pick-ups

Mobility WOD

Post times to comments.

CrossFit Endurance WOD (01.21.2011)
''Time Trial''
Swim: 30 minutes
Bike: 90 minutes
Run: 90 minutes
C2: 30 minutes

Post distances to comments.

14 comments:

  1. Justin1/21/2011

    110/130/150

    Time is Relative
    30:12 20lbs/50lbs

    ReplyDelete
  2. Anonymous1/21/2011

    did work out at home with kids...
    Kerry Daley 14 minutes
    Marilyn 24 minutes
    Sean still failing around!

    ReplyDelete
  3. Kristina1/21/2011

    Push Jerk
    65/75/90/100

    Time is Relative
    21:46 (30lbDB)

    ReplyDelete
  4. Anonymous1/21/2011

    push/jerk 95/115/135
    Time is relative 25:25 40#/20#
    jb

    ReplyDelete
  5. Anonymous1/21/2011

    push jerk 65/75/85
    time is relative 21:36 (25#DB)
    laurab.

    ReplyDelete
  6. Indy1/21/2011

    Heavy Split jerk
    110/130/150

    "Time is relative"
    21:03 20# wall ball/50# DB

    ReplyDelete
  7. Khan1/21/2011

    Heavy Split Jerk
    65/85/100/110

    Time Is Relative
    22:29 35/14

    ReplyDelete
  8. Mike Scotina1/21/2011

    Split Jerk:

    did the 1 RM since i didnt have one...

    205/225/245

    then workout with the new guys...

    3 rounds:
    sprint 200m
    overhead lunges touching 3 walls with 45 lbs
    15pullups 1st set 10pullups 2nd set 5 pullups 3rd set

    6:42?

    ReplyDelete
  9. Anonymous1/22/2011

    NOOOOOOBS...

    3 rounds........
    200m sprint
    overhead lunge - 25lbs
    pull ups...15-10-5
    9:42

    tommy

    ReplyDelete
  10. Peter1/22/2011

    Heavy Split Jerk
    75/85/95

    Time is Relative

    24:58 14#/30#

    ReplyDelete
  11. Anonymous1/22/2011

    Lance says....
    ''Time Is Relative''
    ouchhh 28:44 with 30lbs
    (heaviest Med ball here is only 14lbs....)
    -Nick

    ReplyDelete
  12. Justin Green1/23/2011

    "Time is Relative"

    20:35 with flak jacket/ substitute 20 LB. slam-ball burpees (FML)

    -Lt. Hoostie

    ReplyDelete
  13. callie1/23/2011

    95/115/125
    and 33:30

    ReplyDelete
  14. Anonymous1/24/2011

    115/130/145
    29:11 50# DB Burpees & 20# Wallball

    Jay

    ReplyDelete