Warm-up Drills (10.18.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 Reps each of
Medicine Ball Cleans
Push-ups (CFGS)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
''Nasty Girls'' (10.18.2011)
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)
Post times to comments.
Skill Development (10.18.2011)
3 Rounds of
10 x Abwheel Roll-outs
:15 x L-sit
20 x Abmat Sit-ups (Unanchored)
Mobility WOD
CrossFit Endurance WOD (10.18.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min
Post distances to comments.
Posts
23 comments:
Nasty girls: 21:58 @ 85lbs (21/21 instead of muscle ups each round)
Nasty Girl 9:41
Nasty Girl 14:28
Nasty Girls 19:51 @75lbs (21/21 with red band instead of muscle ups)
20111018
"Nasty Girls"
3 Rounds for Time
50 x Air Squats
7 x Muscle Ups
10 x Hang Power Cleans @ 135
10:50 (a PR by nearly 2:30)
Skill Development
3 Rounds
10 x Ab-wheel Rollouts
:15 x L-Sit
20 x Unanchored Abmat Situps
-Bert
Nasty Girl
22:13 (21x21 instead of muscle ups. started with blue band, switched to green band half-way through round 2)
Nasty Girls
18:16
Nasty Girls...11:42rx
tommy
11:09
13m 33s PR
29:34
"Nasty Girls"
11:34 rx'd
"Nasty Girls"
pull-ups&ring dips/50# hang power clean
21:12
22:11 115LB, 21/21
''Nasty Girls''
7:40
Ouch.
On an amazing side note I've never seen the frequency and intensity of personal records breaking as I have over the past two days. Some of you freaks hit 10+ minute PR's on Helen and Nasty Girls, while others can now go Unbroken through Muscle-ups where a few months ago there was not a Muscle-up skill set yet. UNREAL. Keep killing it, beasts.
Nasty Girls 17:43
Nasty Girls
muscle ups Rxd
75 # clean
20:23
Nasty Girls
21:54
21/21 - blue band
65lb cleans
HUGE thanks to my fellow CFs who got me through my last 5 reps!
Kels
Nasty Girls
(95# Cleans; 21/21 RingDips/Pullups)
16:35
Nasty Girls
95# cleans; 21/21 blue band pull ups and static bench dips with feet raised
20:30
Nasty Girls
135# & 21/21 pullups/dips
16:29
Jay
Nasty Girls
115#/21/21
18:49
jb
Nasty Girls
15:56
Indy
Nasty Girls: 9:58 rx'd
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