''Friday Night Fights'' (07.29.2011)

Warm-up Drills (07.29.2011)
Run 1200m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch




''Friday Night Fights'' (07.29.2011)
3-5 rounds for total reps/points of
1:00 x Row (kcal)
1:00 x Push Press (95/65lbs)
1:00 x Back Squat (95/65lbs)
1:00 x GHD Sit-ups
1:00 x Slamball/Hammer Strikes

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.
Those that want to endure the full 5 Rounds of mayhem must earn the right by racking up at least 300+ points within the first three rounds. Get Some.

Mobility WOD

CrossFit Endurance WOD (07.29.2011)
''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)

Notes: Rest the exact amount of time it takes you to do each work interval. Example: Run 200m in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Post times to comments.