11/14/2011

''Noncommittal'' (11.15.2011)

*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.

18 comments:

  1. 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!

    ReplyDelete
  2. Medicine Ball Buster11/14/2011

    4 Rounds + 6 GHD

    ReplyDelete
  3. Excellent work Anne! Sorry that I wasn't able to wish you farewell in person. We all know you're gonna kick ass!

    -Bert

    ReplyDelete
  4. Noncommittal...6 Rounds + Dips (MU)

    ...................................

    2 Minute Drill...80/1:50
    Is that ok Bert?

    tommy

    ReplyDelete
  5. Anonymous11/15/2011

    Noncommittal:

    4 Rounds + 8 bench dips

    -Dubs

    ReplyDelete
  6. "Noncommital"
    4 rounds+9+53
    20# DB
    ring dips w/band
    "2:00 Test 2.0"
    5 attempts/3DU

    ReplyDelete
  7. Anonymous11/15/2011

    CONGRATULATIONS, ANNE!!!!
    "Noncommital" 3 rounds-bench dips;DBRR's w/9#DBs;Abmat situps/
    Jump Rope-3 min=151/2ndx335
    MsSB

    ReplyDelete
  8. "Noncommittal"
    4 rounds

    "The 2-minute drill 2.0"
    40 at 1:38

    ReplyDelete
  9. Congrats Anne, well done!

    Noncommittal: 4rounds+7dips (50lb/m.ups)

    The 2 minute drill 2.0: 70/1:57

    ReplyDelete
  10. 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

    ReplyDelete
  11. 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

    ReplyDelete
  12. 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

    ReplyDelete
  13. Noncommittal
    3 rounds (35lbs)

    The 2 minute drill 2.0: 15 double unders 30 single unders / 2:16

    ReplyDelete
  14. 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

    ReplyDelete
  15. Noncommittal 5 rounds + 9RD 30#
    2Min Drill 20DU's 2:00

    ReplyDelete
  16. Noncommittal 6 rounds + 2RD 55#

    Jay

    ReplyDelete
  17. "Noncommittal"

    4 rounds + 9 dips, 12 renegade rows.

    Subbed ring dips for parallel bars.

    ReplyDelete
  18. Noncommittal
    10 rounds @ 55lbs
    muscle up and raised feet

    The 2-Minute Drill 2.0
    49/1:33

    ReplyDelete