9/07/2011

''Angina'' (09.07.2011)

Anne!
Sporting some nice battle bruises earned the hard way... from a hellish 24 hour training event we held two weekends ago.
Goodluck, you freak!

Warm-up Drills (09.07.2011)
Run 800m or Speed Rope x 3:00 (cumulative)
''Burgener Drill'' (3rnds/PVC)
9 Fundamentals x 5 reps each (PVC/45lbs)
-Sumo Squats
-Shoulder Dislocates (PVC)
-Inchworms/Cobra Stretch
-ITB Stretch
-Calf/Soleus Stretch

''Angina'' (09.07.2011)
Complete for time
Row 500m
15 x Thrusters (95/65lbs)
15 x Sumo Deadlift High Pull (95/65lbs)
Row 500m
12 x Thrusters (95/65lbs)
12 x Sumo Deadlift High Pull (95/65lbs)
Row 500m
9 x Thrusters (95/65lbs)
9 x Sumo Deadlift High Pull (95/65lbs)

Post times to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (09.07.2011)
21-15-9 reps at your own pace of
Hip and Back Extensions
Strict Toes-2-Bar or
Strict Knees-2-Elbows

Mobility WOD

CrossFit Endurance Rest Day (09.07.2011)

17 comments:

  1. Anonymous9/07/2011

    Angina: 15:02 rxd

    ReplyDelete
  2. Anonymous9/07/2011

    This photo says quite a bit: I can crush walnuts (or skulls) with my biceps, but at the same time will give hugs to everyone! Get some!

    ReplyDelete
  3. thammond189/07/2011

    Angina...13:01rx
    Great to see my old friend Jerimah again, even better to see him smash this one!
    tommy

    ReplyDelete
  4. Marcus9/07/2011

    Angina 18:32

    ReplyDelete
  5. Anonymous9/07/2011

    Angina. . .
    Un-timed RX'd
    -Lamp

    ReplyDelete
  6. Anonymous9/07/2011

    Angina

    17:06

    My legs are fried...........

    Matt Roy

    ReplyDelete
  7. Anonymous9/07/2011

    Angina...11:39

    Mike M

    ReplyDelete
  8. Kim9/07/2011

    Angina 18:00
    65#

    ReplyDelete
  9. Joshua9/07/2011

    Angina
    14:41

    ReplyDelete
  10. Anonymous9/07/2011

    Angina...16:51 (50lbs)

    Meg

    ReplyDelete
  11. 09/07/2011

    For Time
    100 x Double Unders
    15 x Box Jumps @ 24"
    15 x Sumo Deadlifts @ 185lbs
    100 x Double Unders
    12 x Box Jumps
    12 x Sumo Deadlifts
    100 x Double Unders
    9 x Box Jumps
    9 x Sumo Deadlifts

    10:55

    Skill development as rx'd as possible with equipment available at the rec center. My apartment is definitely getting a GHD in the living room.

    -Bert

    ReplyDelete
  12. Josh Lev9/07/2011

    Cant row at my school gym
    replaced with,
    14 min Amrap of:
    3 deadlifts (265) Rx was 315
    11 box jumps
    21 push ups
    9 rounds

    ReplyDelete
  13. Callie9/08/2011

    19:42

    ReplyDelete
  14. Anonymous9/08/2011

    Angina 12:28

    - Joshstache (sans stache)


    M/24/160#

    ReplyDelete
  15. Anonymous9/08/2011

    Angina
    11:11

    Jay

    ReplyDelete
  16. Anonymous9/09/2011

    Thanks Samy and Tiffany for letting Jennifer and I take part in an awesome WOD! A big shout out to Tom Hammond too (great to see you in the CF community)! I'll be sure to swing by CFNH the next time I'm in Manch-Vegas!

    Best Regards - Jeremiah Santini

    ReplyDelete
  17. SRD9/12/2011

    Damn, that was awesomely horrific.

    ''Angina''
    9:42

    ReplyDelete