Warm-up Drills (09.12.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rnds of
5 x Deadhang Pull-ups
5 x Burpees
10 x Hip and Back Extensions
10 x GHD Abmat Sit-ups
-Groiners
-ITB Stretch
-Scorpion Stretch
-Shoulder Opening Drill (wall)
''M.E.Push Press'' (09.12.2011)
Warm-up as needed before using no more than 5 progressively heavier attempts to determine a one rep maximum Push Press. Each 1rm attempted load must make it over head for at least a full second locked out, stable, and without the weight being dropped for a repetition to have legitimacy. Get some.
Notes:1-Rep Maximum/Percentage Calculator
''Litinov's Sting'' (09.12.2011)
4 Rounds, each individually for time with 1:00 rest between efforts:
7 x Front Squats (50%x1RM)
Run 200m
7 x Lateral Burpees
Notes: We will be doing this outside for those that wish to truly reap the most out of their training today. Homework keyword: Litinov. Old School brings some new ouch. Enjoy.
Post times to comments.
Mobility WOD
CrossFit Endurance WOD (09.12.2011)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min
Post distances to comments.
Posts
12 comments:
Sammy,
I couldn't make it back into the Gym but needless to say I'll be out until the beginning of OCT.
And if I can come back and still beat Jay at the WODs we may just have to flogg him...
4 Rounds for Time
7 x Pistols (alt legs)
Run 200m
7 x Neutral Grip Burpees
Rest :60
1:40 / 1:46 / 1:50 /1:55
-Bert
M.E. Push Press: 70#
"Litinov's Sting"
2:13/2:13/2:28/2:42
Alison
M.E. Push Press
1RM: 205#
Litinov's Sting
Front Squats@ 125#
1:58/2:04/2:13/2:11
ME Push Press 95#
Litinov's Sting
2:29/2:29/2:37/2:43
M.E. Push Press: 115
"Litinov's Sting"
2:04/2:24/2:39/2:43
Thanks for a kick@ss workout!
ME Press...205(40lb PR)
Litinov's Sting...1:24/1:33/1:34/1:34@135lbs
tommy
ME Press - n/s resting my back
LItinov's Sting
1:36/1:51/1:59/1:50 w/75#
ME Press 185#
Litinov's sting
1:30/1:54/1:43/1:39
Jay
"Litinov's Sting"
6 rounds instead of 4 due to the additional linguistic challenge encountered in the middle of round 3, using single syllables only and barely able to breath I successfully helped direct an aarp member to the fourth floor. Damnit.
Rnd 1: 1m22s
Rnd 2: 1m34s
Rnd 3: 1m42s
Rnd 4: 1m54s
Rnd 5: 2m12s
Rnd 6: 3m16s
With 205lbs
No Push Press
sub 1000m row
Litinov's Sting
Rd 1 2:33
Rd 2 2:34
Rd 3 2:43
Rd 4 2:33
At 115lbs
-add 2 flight of stairs in order to get to rower.
-Nick
ME Push Press
95x1
Litinovs Sting
1:48/2:05/2:10/2:11
erica
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