7/25/2011

''Gavin'' (07.25.2011)

Warm-up Drills (07.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
6 x Deadhang Chin-ups
8 x Push-ups (CFGS)
10 x Knees-2-Elbows
-Samson Stretch
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-Scorpion Stretch

''Gavin'' (07.25.2011)
21-15-9 reps for time of
Power Snatch (95/65lbs)
Thrusters (95/65lbs)

Notes: Congratulations to the Rob and Kristine on their new son, Gavin. After being conveniently informed by Beiber (Justin) of Rob's most hated CrossFit movements we couldn't help but form this gem of a WOD to help celebrate the birth of their new family member. Get some, freaks.

Post times to comments.

Skill Development (07.25.2011)
3 Rounds at your own pace of
:15 x L-sit/V-sit
25 x GHD Sit-ups
10 x Floor Wipers

Notes: Anyone feeling frisky today is invited to substitute 2 x L-sit Rope Climbs for the L-sit hold portion of the Skill Development and Windshield Wipers (hanging from a barbell/rope) for the Floor Wipers.

Mobility WOD

CrossFit Endurance WOD (07.25.2011)
Swim, Bike, Run, or Row (C2)
3 Rounds of
:30 sec on x :30 off,
:30 sec on x :25 off,
:30 sec on x :20 off,
:30 sec on x :15 off,
:30 sec on x :10 off,
:30 sec on x :05 off,
:30 sec on x Rest!

Notes: Rest 2:00 between each round. All work intervals are at maximal effort.

Post distances per round to comments.

13 comments:

  1. 20110725
    Gavin
    12:29

    booooo

    -Bert

    ReplyDelete
  2. Anonymous7/25/2011

    Gavin: 14:20 at 65lbs.

    ReplyDelete
  3. Marcus, post or burpees. And you will burpee till you vomit.

    ReplyDelete
  4. Lynn Cassotis7/25/2011

    Gavin: 15:11 @ 65#

    ReplyDelete
  5. Gavin...11:25rx
    tommy

    ReplyDelete
  6. Anonymous7/25/2011

    "Gavin"
    40# @ 13:30
    Alison

    ReplyDelete
  7. Gavin
    50#snatch/65# thrusters
    14:37

    ReplyDelete
  8. Gavin
    16:00 - 75#

    Congratulations Rob and Kristine.

    ReplyDelete
  9. "Gavin"
    10:00 RX'd and the post workout thing too.
    -Lamp

    ReplyDelete
  10. Anonymous7/26/2011

    Gavin
    14:40 rx'd
    Mike H

    ReplyDelete
  11. Anonymous7/26/2011

    Gavin

    9:59

    Jay

    ReplyDelete