''Murph'' (11.11.2011)

Congratulations, Jim!

Warm-up Drills (11.11.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
5 x Pull-ups
10 x Push-ups
15 x Air Squats
-Groiners
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch

''Murph'' (11.11.2011)
Complete the following for time
1 mile Run
100 x Pull-ups
200 x Push-ups
300 x Squats
1 mile Run

Notes: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1 mile run. If you've got a twenty pound vest or body armor, wear it.

Post times to comments.

*There will be a second Hero WOD Option on the white board for those looking to get extra Frisky during this special holiday.

Mobility WOD

CrossFit Endurance WOD (11.11.2011)
''Hill Repeats''
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or an ergometer with heavy tension.
Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute. Recover for 1 minute at the top before descending to the starting point at a easy pace. Rest 1 minute at the bottom of the hill before repeating the next climb. Treadmills: Set to a 7% grade, recoveries are 2 minutes.
C2: 3 x 1000m Repeats not deviating more then :10 seconds. 2 min recoveries. Hold max wattage for each interval at a damper setting 1-3 levels higher than normal.

Post times to comments.