Warm-up Drills (08.04.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15 x Abmat Sit-ups
12 x Walking Lunges
9 x Push-ups
-Sumo Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch
''CF Games Final WOD'' (08.04.2011)
For Time
20 x Row (kcal)
30 x Wallball Shots, 20 pound ball
20 x Toes to bar
30 x Box jumps, 24" box
20 x Sumo Deadlit High-Pull (95/65lbs)
30 x Burpees
20 x Shoulder-2-Overhead (135/105lbs)
200ft x Farmer's Walk (2x32kg)
Post times to comments.
Skill Development (08.04.2011)
Mobility WOD
CrossFit Endurance WOD (08.04.2011)
''6x120:60''
Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x :60 rest)
Post times to comments.
15:14 rxd
ReplyDelete19:51 rxd
ReplyDelete21:57 Rx'd
ReplyDeletewait, you didn't do a 3:00 AMRAP, then a 6:00 AMRAP, then one for time?! You're getting soft on me Samy.
ReplyDelete-Rambo
50# bar
ReplyDelete24:50
Alison
thats what she said
ReplyDeleteHAHAHA YESSSSSS. Rambo, everyone was given the option this morning to do it that fashion. Strangely, everyone opted out. Except you, for bringing that up. Get some.
ReplyDeleteI didn't go this morning because wanted to give my muscles an extra 12 hours to heal. that's how real men plan ahead.
ReplyDeleteSteve
replaced row with another set of 20 x Sumo Deadlit High-Pull 95lb, knee to chest instead of toes to bar and 50lb kbs instead of 32k's.
ReplyDelete19:05
Mike H
CF Games Final WOD...20:15Rx
ReplyDeletetommy
CF Games Final WOD - without the option
ReplyDelete95# SDLHP and Overheads; 20 & 24kg KB's
21:49
CF Games Final WOD as RX'd
ReplyDelete15:30
CF Games 2011 Final WODs
ReplyDelete30 x kCal Row
30 x Wall Ball [20# x 10']
20 x Toes 2 Bar
30 x Box Jumps [24"]
20 x SDHP [95#]
30 x Burpees
20 x Shoulder 2 Overhead [135#]
200ft Farmers Walk [48kg & 40kg]
3 minute AMRAP - 68 reps [8 x Toes 2 Bar]
1:00 x Rest
6 minute AMRAP -87 reps [7 x Box Jumps]
2:00 x Rest
For Time - 24:55
Peer pressure from Rambo. Thanks for slugging through that one with me Derek. Its too bad no one in the AM Crew had the Moxie to do it that way. As always, another great afternoon with the PM Crew and the Spaniard.
-Bert
CFG Final WOD
ReplyDelete19:48
sub 40lb DBs for S2O
28:47...I swear that when I asked Sammy where to go for the farmers walk he said "around the building n in the back door"...ya I went around the building...thanks Sammy
ReplyDeleteUsed 65# bar n 24kg kb
CF Games Final WOD
ReplyDeletesub 20xSDHP@95# for kcal Row
30 Wall Ball Shots@20#
20x T2B
30 Box Jump 24"
20 SDHP@95#
30 Burpees
20 S2O@135#
200'Farmers Walk w/ 135# Barbell
19:03 ^
ReplyDeleteCF Games final WOD
ReplyDelete24:01
Yes I admit there was a slight amount of peer pressure but...thank you Bert for being the only other one to do this work out games style as well....
ReplyDelete3:oo AMRAP = 60 Total Reps (30kCal Row and 30 Wallballs)
1:00 rest
6:00 AMRAP- 79 Total Reps (Row, Wallball and 19 T2B)
2:00 rest
25:07 to completion.
CF games final wod
ReplyDeleterun 400m
20 tsb
30 24" box jumps
20 135# deadlift
30 burpees
20 135# sto
200' farmers walk 104 lb & 88 lb
20:05
Jay
Xfit games final wod
ReplyDelete21:38
erica