''Nate'' (11.22.2011)

Warm-up Drills (11.22.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
7 x Medicine Ball Cleans
7 x Push-ups
-Calf/Soleus Stretch
-Inchworm/Cobra Stretch
-Sumo Squats
-Shoulder Opening Drill (wall)

''Nate'' (11.22.2011)
Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-Ups
4 x Handstand Push-ups
8 x Kettlebell Swings (32/24kg)

Post rounds/reps completed to comments.

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (11.22.2011)
25-20-15-10-5 reps each at your own pace of
GHD/Abmat Sit-ups (anchored feet)
Russian Twists (20/14lbs)

Notes: Russian Twists are written as how many reps you are completing per side. For 25 reps on the first round that is 25 rotations right and 25 rotations left. Take your time and apply quality to every repetition here. Time to strengthen the midline so everyone can better absorb any flying wheel kicks to the stomach encountered during the melee that is Black Friday. Get some, freaks.

Mobility WOD

CrossFit Endurance WOD (11.22.2011)
''Tempo 85/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.


Anonymous said...

No rep, Huelsman.

Marcus said...

Nate: 12 rounds + 2 MUs

callie said...

7 rounds, modified obviously

Anonymous said...

Nate: 8 rounds
6 x bench dips
6 x pull ups (black band)
8 x DB Press (40#)
8 x KB Swings (32kg)


Justin said...

8 rounds + 2 MUs

- Beiber

mtn Rob said...

7 rnds
+6 pu/+6 dips

Alison said...

6x bench dips
6x pullups w/ green band
4x SPU w/ blue bnds
8x KB Swings 32kg

Alison said...

9 rounds +6+6

Anonymous said...

8 rounds + 1
modified 6 pullups x 6 bench dips
4 DB press (30 lb)
8 KB (24 kg)


0 said...

2 x Muscle Ups
4 x HSPUs
8 x KB Swings @ 32kg

9 rounds + 1 HSPU


Grinster said...
This comment has been removed by the author.
Grinster said...

6 x bench dips
6 x pullups (subbed 190lb lat pulldowns focusing on completion of rep)
8 x DB Press 40lb
8 x DB swings 50lbs (highest weight that was available)

6 rounds and 6 pull downs, 6 dips in 15:00 (time constraint)

Kim said...

8 rounds + 6/6/4/3

thammond18 said...

Nate...9 Rounds + 1MU

Peter said...

pretty pathetic 4 rounds + 6 PU/RD's
HSPU's are the constraint.

Jay - looking good my man!!!

PJK Photography said...

Whats up from the other side of the world! Back in the fight.....
10 rounds + 2 muscle ups

Hows the gym? I miss you animals!

Silverback said...

"Nate" 9 rounds

Matt said...

4 rnds Rx'd and about 6 more attempts at another MU.


Kels said...

9 Rounds flat - pull ups/dips

Anonymous said...

5 rounds + 2 handstand push ups

6x deadhang pullups
6x static dips
4x modified handstand push ups(red ban)
8x KB swing-24 kg


Mint said...

11 rounds + 2 MUs