Warm-up Drills (03.07.2011)Row 2:00
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
7 x Jumping Pull-ups
7 x Push-ups (CFGS)
7 x Air Squats
-Groiners
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch
''Deadlift 3-3-3+'' (03.07.2011)
Work through the following sets of Deadlifts using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes:1-Rep Maximum/Percentage Calculator
Post loads to comments.
''Jungle Fever'' (03.07.2011)
Complete 4 Rounds for time of
5 x L-sit Pull-ups
10 x Overhead Squats (115/85lbs)
5 x Burpee Jumping Pull-ups
20 x GHD Sit-ups
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (03.07.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of (8:00 on x 4:00 rest)
Hold maximal distance possible.
Posts
19 comments:
300 x4 deadlift
Jungle Fever 19:35
deadlift...195,225,260x7
jungle fever...17:52 w/95lb OHSquats
tommy
dead lift 200/230/265
JF 17:50 95/65lb
5x pullup + :20 Lsit
10x OHSQ
5x burpee + 10x pullup
20x abmat situp
Deadlift 3-3-3+
290x3
335x3
380x6
"Jungle Fever"
15:18
"... The path becomes a little easier to tread by the day." Everyone has been destroying their old nemesis movements lately, unreal effort across all our crew.
Deadlift
155/175/205x10
Jungle Fever
15:12 with 115lbs OHS
Deadlift
240x11
"Jungle Fever"
13:19 Rx
Deadlift
230/265/295x10
Jungle Fever
16:58 Rx
Deadlift 365x8
"Jungle Fever" 11:28
"Boogy Pinecrest" aka Danny
Deadlift 110x4
Jungle Fever:
5 Pull-ups w/bands
:20 L-sit hold
10 OHS 45#
5x Burpees w/jump touch
20x Ab mat sit-ups w/slamball
16:24
Alison
Deadlift
295x3
315x3
330x5
"Jungle Fever"
4 Rounds for Time
5 x L-Sit Pullups
10 x Overhead Squats
5 x Burpees
5 x Deadhang Pullups
30 x Abmat Situps
21:00
Broke in the new gear today. Anyone know if bumper plates stop smelling like rubber at some point?
-Bert
deadlift 245x3
other thing with 95lbs for OH squats 26:37 i think
WWLD...
315lbsx7 Deadlift
-Nick
''Jungle Fever''
Complete 4 Rounds for time of
5 x L-sit Pull-ups
20 x Walking Lunges (40lbs) sub for OHS
5 x Burpee Jumping Pull-ups
20 x GHD Sit-ups
16:30
^^^^whoops, that was lance's post.....
(attention to detail)
Deadlift 340 x 10
Jungle Fever
115# OH Squat
20:33
Jay
7/3/11 kev
Deadlift 230 x8 (wrong lbs my bad)
95lbs O.H squat 16:23
Deadlift 3-3-3+
205 x 8
Jungle Fever 35# OH Squat
17:51
"Deadlift 3-3-3+"
175x10
"Jungle Fever"
15:06 @95lbs
Deadlift 3-3-3+
155x3
"Jungle Fever"
22:53
OH Squat 65#
erica
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