6/09/2011

''Dumbbell D.T. & Mid-ruff'' (06.09.2011)

Warm-up Drills (06.09.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
10 x KB Swings (24/16KG)
10 x Push-ups (CFGS)
10 x Air Squats
+Sumo Squats
+Shoulder Opening Drill (wall)
+Inchworms/Cobra Stretch
+Scorpion Stretch




''Dumbbell D.T.'' (06.09.2011)
5 Rounds for time of
12 x DB Deadlift (50/35lbs)
9 x DB Hang Power Clean (50/35lbs)
6 x DB Push Jerk (50/35lbs)

Notes: Feeling Frisky? Armor up despite the obscene heat.
Every time the dumbbells are dropped 5 x Burpee Tax...
Discipline? Yes, please.

Post times to comments.

''Mid-ruff'' (06.09.2011)
10 Rounds of Tabata Intervals (:20 x :10 rest)
Abmat Sit-ups

Post highest and lowest numbers scored to comments.

Mobility WOD

CrossFit Endurance WOD (06.09.2011)
''Intervals''
8 Rounds of (:30 on x :20 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Damper Setting 6+

Post distances to comments.

12 comments:

  1. Justin6/09/2011

    Dumbbell D.T. 14:01 45lbs

    13/4

    ReplyDelete
  2. Lynn Cassotis6/09/2011

    Dumbbell DT: 10:30 30lbs

    Sit-ups: 15/13

    ReplyDelete
  3. 06/09/2011

    20110609
    "Dumbbell DT"
    16:18
    50#
    40 x Undisciplined Burpees
    Body Armor

    Gone, but not forgotten. Rest in peace Staff Sgt. Davis.

    "Mid-ruff"
    16/17*/15/14/13/13/13/13/12*/13

    -Bert

    ReplyDelete
  4. SRD6/09/2011

    ''In honor of USAF SSGT Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.''

    This was an excerpt from the CrossFit.com website when they first posted the ''D.T.'' Hero WOD.

    Which everyone will also be enjoying within the next 60 days or so. MMMMMM 155lb barbells of hell for that epic pain-fest.

    ReplyDelete
  5. Anonymous6/09/2011

    "Dumbell D.T."
    25# DB @ 15:45
    "Mid-ruff"
    11/6
    Alison

    ReplyDelete
  6. Anonymous6/09/2011

    "155lb barbells of hell for that epic pain fest." Samy that is spot on homie!

    -Kyle

    ReplyDelete
  7. Peter6/09/2011

    Dumbbell D.T.
    11:16 w/35#

    Mid-ruff
    12/8

    ReplyDelete
  8. Dan Hayden6/09/2011

    Dumbbell D.T. 15:23 w/ 60#
    (Everyone in the afternoon did 5x burpees everytime they put the dumbells down.)

    Danny

    ReplyDelete
  9. Khan6/09/2011

    8:22 w/ 35lbs (Danny's way)
    17/14

    ReplyDelete
  10. Kim6/09/2011

    Dumbbell DT 13:07 (25#)
    Midruff 12/7

    ReplyDelete
  11. Anonymous6/09/2011

    13:33 (45#) (at least 40 burpees)
    13/12
    Jb

    ReplyDelete
  12. Anonymous6/10/2011

    16:22 55# 40 burpees
    16/6

    Jay

    ReplyDelete