Warm-up Drills (11.01.2011)Run 800m
''Burgener Drill'' (3Rnds/PVC)
15 x Burpee Jumping Pull-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-ITB Stretch
-Calf/Soleus Stretch
''Power Christine''(11.01.2011)
Complete 3 Rounds for time of
Row 500m
12 x Power Clean (.75xBW)
21 x Box Jumps (24/20'')
Notes:1-Rep Maximum/Percentage Calculator
Skill Development (11.01.2011)
For time
75 x GHD Sit-ups
Mobility WOD
CrossFit Endurance WOD (11.01.2011)
''10x1:1''
Swim: 10 x 75m/y repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Bike: 10 x 1 mile repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Run: 10 x 400m repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
C2: 10 x 40 cals repeats rest/ recovery is exact time it took to complete the interval. 1:1 Ratio of work to rest.
Post times to comments.
Posts
13 comments:
Power Christine...14:54@135lb
tommy
Power Christine...15:54 w/ 155lb
"Power Christine"
60# power clean
bumper plate box jumps
21:16
skill development
4:30
"Power Christine" (MOD)
30# power clean
bumper plate box jumps 11"
23:07
MsSB
Power Christine...23:01 w/135lb/24"
SB
Oprah's chunk
Two things in life I'd regret not doing before I died: Finishing my undergrad and learning to speak another language.
Power Christine
115# 19:19
Well, Samy. You can fix those two things.
Power Christine
145#
16:49
Skill Development
3:16
20111101
"Power Christine"
Three Rounds for Time:
Row 500m
12 x Power Cleans @ 135 (85% x BW)
21 x Box Jumps @ 24"
13:23 (Beats "Christine" @ 225 by 16 seconds)
Skill Development
75 x GHD Situps
2:40
-Bert
24.00/185/24
Power Christine....15:02
75/20
Power Christine
115#/24"
16:34
Samy you can still rally and complete those two things... make them as important as surviving without turning the heat on and I am sure you will get it done...
JohnB
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