Warm-up Drills (01.27.2011)Row 500m
Dot Drill (for time)
''Burgener Drill'' (2Rnds/PVC)
-Sumo Squats
-Groiners
-Scorpion Stretch
-Shoulder Mobility Drill (Band)
''Task Priority Lynn'' (01.27.2011)
15-12-9-6-3 reps for time of
Deadhang Pull-ups
Bodyweight Bench Press
Notes: Scale Bench Press loads to 25-75% of bodyweight as needed.
Post times to comments.
''Death By 30ft'' (01.27.2011)
Complete 4 x 30ft Sprints within one minute, any time remaining being earned rest time. Every minute after the first adds an additional 30 ft Sprint to the workload; climb as high up the Sprint ladder as possible until the volume of Sprints is no longer able to be accomplished within the time allotted.
Post rounds completed to comments.
Mobility WOD
CrossFit Endurance Rest Day (01.27.2011)
Posts
15 comments:
What are we? Too good for the metric system?
Goddamn right, next I'm posting in ''stone'' replacing lbs and kg.
12:36 w/ 135lb or 9 2/3 stone
12 rnds of death by 2 rods or perches
(which totals 3.27 Furlongs)
Task priority Lynn 13:35@bw
Death by 30 ft 18rds
Danny
15-12-9-6-3 reps of:
Deadhsng Pull-ups w/bands on Samy's bar
Bench Press 55#
@10:27
Death by 30 ft: 14 rounds
Alison
20110127
Task Priority Lynn
10:42
First 10 reps @ 150 (BW) - Remainder @ 115.
Death by 10m
15 Rounds
-Bert
Enjoyed the workout today...the new morning DJ played some good Billie Joel music which motivated the 6:00 am class...I wish the other instructor had better taste in motivational music.
Yes Geno!!!
Samy, how much weight is that in the pic?
- Bieber
Task Priority Lynn:
13:17 - Not my WOD
Death By Thirty Feet
16 Rounds - Yes, I still love suicide sprints, even after that.
11:56
and i got up to 7 on the sprints, then did 2 rowing because my shins may or may not have broken. im an excellent runner. except the opposite.
Task Priority MOM - I mean Lynn......
10:50 95#
Death by 30' 15
Task Priority Lynn
9:12 @ 85lbs
Death by 30 feet
14 rounds
Task Priority Lynn
15:11 @ 195 lbs.
Death by 30 feet
16 rounds
Jay
Justin, that's David Sailor with 85lbs
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