Warm-up Drills (08.25.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
15 x Knees-2-Elbows
-Inchworms
-Scorpion Stretch
-ITB Stretch
-Calf/Soleus Stretch
-Shoulder Opening Drill (Wall)
''The Butcher'' (08.25.2011)
Complete for time:
Run 200m
1 x Deadlift (80-90%1RM)
5 x Box Jumps (32/28'')
3 x Deadlift (80-90%1RM)
3 x Box Jumps (32/28'')
5 x Deadlift (80-90%1RM)
1 x Box Jumps (32/28'')
Run 200m
Notes:1-Rep Maximum/Percentage Calculator
Post times to comments.
''Annie Gets Abusive'' (08.25.2011)
50-40-30-20-10 reps for time of
Double-unders
GHD Sit-ups
Post times to comments.
Mobility WOD
CrossFit Endurance Rest Day (08.25.2011)
Posts
16 comments:
The Butcher 5:06 265lbs
Annie Gets Abusive 30:38
This is an excellent tool to use as a Benchmark WOD. I just wish we could do the entire thing outside but the barbells are being little crybabies about the rain today.
The Butcher
7:38 @ 335#
Annie Gets Abusive
11:28
-Josh
M/23/160#
Matt Roy
The Butcher
4:51 @ 225
Annie gets Abusive
18:30
Back Squat 5,5,5+
175x5
205x5
230x13
Chelsea Lately
10 Rounds
The Butcher 2:58
Annie Gets Abusive 11:36
-Lt. Hoostie
''The Butcher''
5:02 w/ 365lbs & 32''
''Annie Gets Abusive''
11:04
Jefe today kindly mocked me for slacking, asking if I had done the WODs this week. When I pointed to my name on the whiteboards I caught on and realized he was taunting me about my website posting habits... Well played, sir. I put them all up like the good little tyke I am. Now I can safely administer Burpee taxes at will. Victory.
The Butcher 6:36 155#
Annie Gets Abusive 19:29
The Butcher...3:38
Annie gets abusive...11:50
Best day at CFNH in a long time...finially learned how to string doubles!
tommy
The Butcher
5:40 w/235#
Annie Gets Abusive (x4 SU's)
19:41
Well done Tommy! Some day I may get there. Or not.
Nice work Tommy Guns. I also was informed that a certain small person found some courage and made her first successful attempts with 20'' box jumps. PR's are everywhere. Everybody stay calm!
The Butcher 3:43 275#
Annie Gets Abusive 12:56
Mike M
5:36 and 16:13.
The Butcher 4:01 225#
Annie Gets Abusive 10:22
JohnB
The Butcher
4:30 @325
Annie Gets Abusive
10:00
sub single unders x3
-sub abmat situps
-shoulders are great!
-plenty of eyes lookin on as i did this wod while rocking my five fingers and cfnh shirt!
-nick f
The Butcher
4:58
165#
28" box
Annie
15:41
erica
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