*OUR CFNH PALEO NUTRITION CHALLENGE 2.0 KICKS OFF TONIGHT AT 7PM!*NEXT ON-RAMP COURSE BEGINS THIS COMING MONDAY AT 630PM.
Congratulations on crushing your U.S. Army PT Test, S.F.A.!
Warm-up Drills (11.15.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
12-9-6 reps each of
Thrusters (45lbs)
Barbell Row (45lbs)
-Sumo Squats
-Shoulder Opening Drill
-Inchworms/Cobra Stretch
-Scorpion Stretch
-Calf/Soleus Stretch
''Noncommittal'' (11.15.2011)
Complete as many rounds as possible in 15:00 of
9 x Ring Dips
12 x Dumbbell Renegade Rows (alt.sides)
15 x GHD/Abmat Sit-ups
Notes: Feeling Frisky? Muscle-up into each set of Ring Dips and watch how many more you actually can do without a break. For the Dumbbell Renegade Rows hold the dumbbells while maintaining a static hold at the top of a back extension range of motion... Yes, on the GHD's.
Take note of how the GHD sit-ups feel after loading your midline with all that extra stability strife. Epic win. Or epic fail. One or the other. Enjoy, freaks!
''The 2-Minute Drill 2.0'' (11.15.2011)
Complete as many reps as possible in 2:00 of
Double-unders
Rest 1:00
Then...
Complete the # of Double-unders scored from above for time.
Mobility WOD
CrossFit Endurance WOD (11.15.2011)
''Time Trial''
Swim: 20 min
Bike: 60 min
Run: 60 min
C2: 20 min
Notes: Cover as much distance as possible in the time allotted.
Post distances to comments.
Posts
18 comments:
I love you guys and I miss ya more! Thanks for all of your support!
Today started off with what was supposed to be a 6 mile run but we got a little off track and went 8.5 instead. Rope climbs in the afternoon with our kits. They joys!
4 Rounds + 6 GHD
Excellent work Anne! Sorry that I wasn't able to wish you farewell in person. We all know you're gonna kick ass!
-Bert
Noncommittal...6 Rounds + Dips (MU)
...................................
2 Minute Drill...80/1:50
Is that ok Bert?
tommy
Noncommittal:
4 Rounds + 8 bench dips
-Dubs
"Noncommital"
4 rounds+9+53
20# DB
ring dips w/band
"2:00 Test 2.0"
5 attempts/3DU
CONGRATULATIONS, ANNE!!!!
"Noncommital" 3 rounds-bench dips;DBRR's w/9#DBs;Abmat situps/
Jump Rope-3 min=151/2ndx335
MsSB
"Noncommittal"
4 rounds
"The 2-minute drill 2.0"
40 at 1:38
Congrats Anne, well done!
Noncommittal: 4rounds+7dips (50lb/m.ups)
The 2 minute drill 2.0: 70/1:57
ANNE! Keep killing it. You are missed.
Noncommittal
3 rounds + 2ghd's@ 35lbs
muscle up and raised feet
2 minute drill 2.0
175/ 2:24
Noncommittal
15:00 AMRAP
18 dips
12 Renegade rows(50lbs/raised legs)
15 GHD's
5 Rounds + 18/0/0
The 2-Minute Drill 2.0
72/2:47
Congratulations Anne, keep up the good work. We are proud of you!!
Non Committal: 5 Rounds Exactly (40#)
2 Minute Drill V2:
DU (yes, actually did DU's) 23 in 2:08
Noncommittal
3 rounds (35lbs)
The 2 minute drill 2.0: 15 double unders 30 single unders / 2:16
NONCOMMITTAL
- 9 ring dips
- 12 barbell bent-over rows (135lbs)
- 15 abmat situps
5 rounds + 9 dips + 5 rows
2-MINUTE DRILL 2.0
97/2:02
-Derek
Noncommittal 5 rounds + 9RD 30#
2Min Drill 20DU's 2:00
Noncommittal 6 rounds + 2RD 55#
Jay
"Noncommittal"
4 rounds + 9 dips, 12 renegade rows.
Subbed ring dips for parallel bars.
Noncommittal
10 rounds @ 55lbs
muscle up and raised feet
The 2-Minute Drill 2.0
49/1:33
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