Warm-up Drills (09.27.2011)Run 1200m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups (CFGS)
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
''Salty Dog'' (09.27.2011)
Complete as many rounds as possible in 15:00 of
Row 500m
10 x Thrusters (95/65lbs)
15 x Box Jumps (24/20'')
Post rounds/reps completed to comments.
''The 2-Minute Drill'' (09.27.2011)
As many reps as possible in 2:00 of
GHD Sit-ups/Abmat Sit-ups
Mobility WOD
CrossFit Endurance WOD (09.27.2011)
''5xIntervals''
Swim: 5 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 5 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries.
Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.
Post times to comments.
Posts
22 comments:
Salty Dog 3 rds+row+2 thrusters
41 GHDs
Salty Dog
3 rounds + row
41 GHD
Salty Dog: 4 rounds
52 GHD
Salty Dog: 3 rounds + row/10
49GHD
"Salty-Dog"
2 rounds + 480M
"2-Minute Fit Test"
52 Ab mat
Alison
Salty Dog
3 Rounds
The 2-Minute Drill
52x GHD Sit-ups
2 rnds + row/10/8
45 abmat situps
3 rounds+ row
53 ghd's
3 rounds+row
31 ghd's
Magpie
Salty Dog
2 rounds + row
The 2-Minute Drill
45 abmat situps
Salty Dog
2 Rounds + Row/5 thrusters
2 Minute Drill
50 GHD's
Salty Dog
2 Rounds + Row + 6 Thrusters
2-Minute Drill
42
( Coincidentally the answer to the "meaning of life, the universe and everything")
HITCHHIKER'S GUIDE TO THE GALAXY! Peter, I never would have known you to be a fan. Now if we can just figure out the question...
Salty Dog Rx
2 Rounds + Row + Thrusters + 9 Box jumps
2 Minute Drill
41 GHD
Salty Dog...3 rnds+2 thrusters
GHD's...43
tommy
Salty Dog
2 rnds, row, 5 thrusters
GHDs 43
Meg
the c2 endurance wod made me puke...so thanks for that. -steve
2 rounds plus row
And 38
Jim
S.D.: 3 rnds+500m+10
2 min test: 60 abmat sit ups
AM 5mi run
3rds
PM Row damper at 7
Thrusters @ 95lbs
BJ at 24in
Also, Skill Dev 15 each Pushups, Pullups, Situps, squats
Salty Dog
2 rnds + row+ 3
2 min drill
40 GHD
erica
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