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
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''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
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CrossFit Endurance WOD (01.21.2011)
''Time Trial''
Swim: 30 minutes
Bike: 90 minutes
Run: 90 minutes
C2: 30 minutes
Post distances to comments.
Posts
14 comments:
110/130/150
Time is Relative
30:12 20lbs/50lbs
did work out at home with kids...
Kerry Daley 14 minutes
Marilyn 24 minutes
Sean still failing around!
Push Jerk
65/75/90/100
Time is Relative
21:46 (30lbDB)
push/jerk 95/115/135
Time is relative 25:25 40#/20#
jb
push jerk 65/75/85
time is relative 21:36 (25#DB)
laurab.
Heavy Split jerk
110/130/150
"Time is relative"
21:03 20# wall ball/50# DB
Heavy Split Jerk
65/85/100/110
Time Is Relative
22:29 35/14
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?
NOOOOOOBS...
3 rounds........
200m sprint
overhead lunge - 25lbs
pull ups...15-10-5
9:42
tommy
Heavy Split Jerk
75/85/95
Time is Relative
24:58 14#/30#
Lance says....
''Time Is Relative''
ouchhh 28:44 with 30lbs
(heaviest Med ball here is only 14lbs....)
-Nick
"Time is Relative"
20:35 with flak jacket/ substitute 20 LB. slam-ball burpees (FML)
-Lt. Hoostie
95/115/125
and 33:30
115/130/145
29:11 50# DB Burpees & 20# Wallball
Jay
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