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)
Posts
17 comments:
Angina: 15:02 rxd
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!
Angina...13:01rx
Great to see my old friend Jerimah again, even better to see him smash this one!
tommy
Angina 18:32
Angina. . .
Un-timed RX'd
-Lamp
Angina
17:06
My legs are fried...........
Matt Roy
Angina...11:39
Mike M
Angina 18:00
65#
Angina
14:41
Angina...16:51 (50lbs)
Meg
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
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
19:42
Angina 12:28
- Joshstache (sans stache)
M/24/160#
Angina
11:11
Jay
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
Damn, that was awesomely horrific.
''Angina''
9:42
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