Warm-up Drills (07.11.2011)Run 1200m
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Press (45lbs)
4 x Push Press (45lbs)
3 x Thrusters (45lbs)
-Sumo Squats
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall/band)
''Push Press Heavy Triples'' (07.11.2011)
Push Press 3-3-3-3-3
Notes: Warm-up with three sets of 5 reps each at weights that are below 60% of your 1-Rep Maximum Press. After warming up move onto the heavy Push Presses and work up to a three rep maximum using no more than 5 working sets.
The bar may not be re-racked or dropped between reps for each set to be legitimate.
Notes:1-Rep Maximum/Percentage Calculator
''Rotsee'' (07.11.2011)
Complete four rounds for time of
100ft x Overhead Walking Lunges (45/25lbs)
10 x Burpee Pick-ups (45/25lbs)
4-3-2-1 x Muscle-ups
Notes: Everyone can go ahead and high-five Bert for running his gums and earning this WOD today... the Overhead Walking Lunges were by request.
Athletes working to develop their Muscle-ups may scale to Pull-ups (x3 per MU rep) and Ring Dips (x3 per MU rep) or Modified Muscle-ups (x2 per MU rep), choose an appropriate assistance method for your current skill level.
Round 1 has 4 x Muscle-ups, Round 2 has 3 x Muscle-ups, etc.
Post times time to comments.
Mobility WOD
CrossFit Endurance WOD (07.11.2011)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC/LC:60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: SC:12min, LC:20min, U:40min
Post distances to comments.
Posts
21 comments:
Yesssss. Cut your teeth freaks.
i hate you
27:00 45lbs
14:52
Press (forgot it was a Push Press) 80#
14:44 ROTSEE
Push Press...165x3
ROTSEE...17:24rx!
tommy
first muscle up workout! Love it....
Push Press 3-3-3-3-3+
145-155-165f(x2)-165f(x2)-165
Rotsee
18:15 [gas mask]
-Bert
Push Press 155x3
Rotsee 26:16
Push Press 3-3-3
60/65/70
"Rotsee"
25# bunper plate
pull-ups&static dips
21:00
Alison
Push Press 85x3
Rotsee 24:52
Push Press
125 x 3
Rotsee
35@ Lunges/Burpees + modified MU's
29:10
135x3
ROTC (correct spelling)
Time: :37 seconds
-Nick
Push press
65-85-105-115-115
ROTSEE
19:??
25#plate/ green band pull up and blue band ring dips
Yes Samy I owe you Viking Fran on Saturday
Push Press Triples 135/155/175/180?/180x2
Rotsee 16:24 (Sangria)
Danny
I know you all love Crossfit BUT if you HATE running long & like hiking ...You will Love running if you volunteer @ Vermont 100 mile this weekend 7/16 ... proceeds go to vermontadaptivesports.com
Vermont 100 mile Endurance run is one of the original run/horse race in the country runners start @ 4AM Horses @ 5AM
they are in need of volunteers at aid stations and for pacers.
if you want to pace even if its a really fast runner... it'd be like taking a dog for a walk in the park. just don't forget to throw them a few salt tabs and sugar cubes.
I have 2 DNFs here going for the 3rd time around
"follow me if I advance... shoot me if I retreat... avenge me if i die" --R
keep killing it,
Laura Bleakley
Push Press Triples 135/155/185/190/200x2
ROTSEE 14:26
Oh yeah,
95# x 3
Rotsee Rx'd 17:25 or (17:35) Danny was timing
think Danny's got a gut from vacation and needs to lose a little weight around the midline
Laura B
Push press 175x3 185 failed twice
Rotsee 18:08
Jay
push press 165 X 3
Rotsee 28:46 (hmmph)
Silverback Mark
Push press 55#x3
Rotsee w 25#, pull-ups n static dips: 26:17
Push Press Triples
90x3
Rotsee
26:09
erica
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