Warm-up Drills (02.15.2011)Speed Rope Drills x 2:00
''Burgener Drill'' (3 Rounds-PVC)
3 Rounds of
5 x Deadhang Pull-ups (supinated grip)
5 x Push-ups
5 x Medball Cleans
10 x Abwheel Roll-outs
-Samson Stretch
-Shoulder/Chest Bar Stretch
-Sumo Squats
-ITB Stretch
''Conquest'' (02.15.2011)
Complete for time
Row 1000m
21-18-15-12-9-6 reps of
Slamball/Sledgehammer Strikes
Ring Dips
Post times to comments.
''Little Orphan Annie'' (02.15.2011)
30-25-20-15-10-5 reps for time of
Double-unders
GHD Sit-ups
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (02.15.2011)
Posts
14 comments:
19:54 conquest
14:49 little orphan Annie
-Bieber
''Conquest''
Complete for time
Row 1000m
21-18-15-12-9-6 reps of
Sledgehammer Strikes
Ring Dips
13:59
''Little Orphan Annie''
30-25-20-15-10-5 reps for time of
Double-unders
GHD Sit-ups
6:57
Using Thor's hammer for the WOD was a unique experience.
Awesome morning with a bunch of our crew hitting new milestones with double-under and GHD sit-ups skill set advances. Nothing like a little aggressive, agonizingly painful practice to make perfect. Yesssssss.
Welcome back Jorge.
peer pressure has no sympathy
"Conquest" 18:03
laura b.
Conquest:
w/ 10# sledgehammer
ring dips w/blue band
19:43
Little Orphan Annie:
single-unders
Ab mat sit-ups w/DB&slamball
11:47
Alison
"Conquest"
22:00 strict static bar dips/20lb
"Little Orphan Annie"
9:18
Conquest...
15:47 w/hammer
Little Orphan Annie...
10:00 (singles)
13:57 conquest w hammer
22:08 Annie w x2 double under attempts
17:12 slamming balls. 10:24 for the orphans
20110215
"Conquest"
Ring Dips
Slamball 20#
16:13
"Little Orphan Annie"
11:35rx'd
-Bert
Conquest: 17:37
Little Orphan Annie: 15:25 rx'd
14:22/15:56
jb
Conquest: 14:18
Little Orphan Annie: Not fast enough and I did singles. GHD's make a little piece of me die.
My wife is also in lot's of pain..
Conquest 13:20
Little Orphan Annie 12:something
Jay
Conquest
8:45
sub slamball for K2E
LOA
11:01
see you all very soon
-Nick
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