**A glimpse of the mountain of gifts donated during the fundraiser event CFNH attended last Friday! Mint's crew came through with something wonderful for children this holiday season. Thanks to everyone who supported us!Warm-up Drills (12.22.2011)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms
-Scorpion Stretch
-Shoulder Opening Drill (wall)
...
13 x Burpees (Thanks Joel)
''Charles Fran-son'' (12.22.2011)
Complete 5 Rounds for time of
12 x Dumbbell Thrusters (50/35lbs)
15 x Pull-ups
Run 200m
Post times to comments.
Notes:1-Rep Maximum/Percentage Calculator
Skill Development (12.22.2011)
Rest well... tomorrow's 'Nightmare Before Christmas' WOD is coming for you.
Mobility WOD
CrossFit Endurance WOD (12.22.2011)
''Tosh''
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)
Notes: Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
Post times to comments.
Posts
16 comments:
Charles Fran-son...26:24
50# DB
Black Band
-Dubs
''Charles Fran-son''
15:00
Seeking Strong Asian Gentleman to show up for the 5:00 am WOD, as he promised.
so mystery resolved: S.A.G is actually Bai(who seems to be losing the "S" and becoming only A.G) oh, and Geno is the instigator, Bai's BFF! :)
charles franson
21:54
40lb
blk band
"Ops Check Good"
For time:
1.5 mile run
100 Push ups
1.5 mile run
100 Sit ups
1.5 mile run
100 Squats
1.5 mile run
55:54
Guess who's back? I'll be in for more thrashing later today.
Mrs SB 40lb 1RM push-press = 5 lb increase
Charles Franson 23:26
"Charles Fran-son"
25# DB
blue band
23:08
Paleo challenge retest
ME Push Press=40#x1
"Nate"=11 rnds + body rows/bench dips
6 x body rows
6 x bench dips
4 x DB Thrusters(12#)
8 x KB Swings(15#)
MrsSB
Charles Fran-son
26:00 red band / 30 lb
Charles Fran-son
Still nursing a sore back so 30# DB's and after 1st run switched to 250m row
25:19
Colm: 19:12 50# DB's
After last two days..shoulders are smoked. Hope we get to rest them tomorrow!!!
Charles Fran-son 30# dumbbells, blue band
27:15
"Charles Fran-son"
20100927 - 22'32" [35#]
20111222 - 19'32" [rx'd]
3 minute PR and with rx'd weight.
-Bert
26:sumthin
10 burpee tax for failure to
remember time...
Congrats to everyone who finished the Paleo Challenge!!!
Charles Fran-son
55#
23:08
Jay
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