Warm-up Drills (01.12.2011)Row 500m
''Burgener Drill'' (2Rnds/PVC)
3 Rounds at your own pace of
1 x Rope Climbs
5 x Burpees
10 x Hollow Rocks
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-ITB Stretch
''The New Hampshire Crippler'' (01.12.2011)
Complete the following for time
30 x Back Squat (225/165lbs)
15-10-5-10-15 reps each of
Ring Rows
KB Swings (24/16kg)
Box Jumps (24/20'')
Notes: Scale the Back Squats to a 5-rep record or less, using the percentage calculator as a reference if you do not have one. Athletes will be allowed to partition their 30 x Back Squats to either side of the Ring Row, KB Swing, Box Jump triplet.
Strategy? Booby Trap? Both? We'll find out.
Post times to comments.
Skill Development (01.12.2011)
Rest for tomorrow...
Mobility WOD
CrossFit Endurance WOD (01.12.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.
Post times to comments.
Post times to comments.
Skill Development (01.12.2011)
Rest for tomorrow...
Mobility WOD
CrossFit Endurance WOD (01.12.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x(1/2mi +1mi +2mi)
Run: 3x(200m +400m +600m)
C2: 3x(250m +500m +750m)
Rest time is the same as was scored during the previous interval. Example: 200m run completed in :35 seconds. Rest :35 seconds before heading out on the 400m run. Rest the 400m time, run 600m. Run the 600m time and begin again with the run 200m.
Post times to comments.
Posts
11 comments:
The New Hampshire Crippler:
13:23, 185lbs
13:55, 155 lbs
jb
Sam thanks for the encouragement I was pooped when I got to work!
Time 14:28 (I think) 65#
''The New Hampshire Crippler''
For time
30 x Back Squat (225lbs)
15-10-5-10-15 reps each of
Ring Rows
KB Swings (24kg)
Box Jumps (24'')
14:35
No snow bank is too tall for this little CrossFitter to surmount on the way to the Stable.
Laura B., Jeff B., Tiffany, Marilyn, and Marcus braved the flurries this morning and rallied down at the gym seeking glory. Great AM session, thanks for letting me WOD with you Marcus.
12:40 @ 165/ 16kg/ 24"
I may be wrong on the time, I forgot to write it down, but neither the morning crew nor I are doing burpees tomorrow because of it.
The new hampshire crippler 16:57 @225#
Dan
New Hampshire Crippler
22:30
@205lbs for the first 20 reps
@185lbs for the last 10 reps
Correction: 14:45 not 14:35, maybe next time around.
Samy
Second workout today:
The New Hampshire Crippler:
15:08 @ 225 back squat/ 28kg KB/ 28" box
Does three hours of shoveling count for anything??
erica
18:50 @ 225 back squat, 24 Kg KB & 24" box
Jay
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