Warm-up Drills (12.02.2011)Run 800m
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Air Squats
12 x Abwheel Roll-outs
-Calf/Soleus Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats
''The Filthy Team Fifty'' (12.02.2011)
Complete the following for time in teams of 2
50 x Box Jumps (24/20'')
50 x Jumping Pull-ups
50 x Kettlebell Swings (24/16kg)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Push Press (45lbs)
50 x Goodmornings (45lbs)
50 x Wall Ball Shots (20lbs)
50 x Burpees
50 x Double-unders
Notes: Each teammate is responsible for completing the workload prescribed. (If it makes you feel better write it out as 100 reps per and cut the workload in half between the two of you). Only one teammate can be working at a time... Get some, freaks!
Post times to comments.
Skill Development (12.02.2011)
Mobility WOD of choice, foam roll, stretch.
You earned your rest, enjoy it.
Monday is coming soon...
And hell's coming with it.
Mobility WOD
CrossFit Endurance WOD (12.02.2011)
''3x7min Repeats''
Swim, Bike, Run, or Row (C2)
3 Rounds of (7:00 on x 3:00 rest)
Post distances to comments.
Posts
15 comments:
Erika/Bieber 41:41
Bob/Dubs 49:20
"Team Filthy Fifty"
Rob/Alison
46:47
46:48 Callie and Kristina
49:00 John/Mike V.
Filthy Fifty (solo)
35:09
"The Filthy Fifty"
20110309
1594 seconds (26'34")
20111202
1435 seconds (23'55")
Wallballs subbed for 20lb DB Thrusters. Burpees were miserable as expected.
PR by 169 seconds (2'39")
-Bert
I've been missing crossfit since I've left for Clemson, but hopefully ill be back for a couple weeks over december break. I stumbled on this article, thought y'all would enjoy it.
http://nyc.barstoolsports.com/random-thoughts/guy-running-in-gas-mask-and-weighted-vest-delivering-mail-surprised-to-see-bomb-squad-called/
-Lamp
Jamie & Rich 40:43
Filthy Team Fifty
The dynamic duo of Kim & Peter
51:00
Team Filthy Fifty
Team Salty Dog- Derek and Phil
39:51- subbed barbell thruster for wall ball
Burpee pull-ups
And 50 single unders each
And yes I'm still alive hopefully be returning to CFNH soon.
PAKASANDRA (sorry...1 day behind)
13:24 as Rx
*41 degrees (Jan. & Feb. should be interesting)
-Derek
Filthy Fifty
Filipe/Michelle
Time=40:58 = totally destroyed!
Filthy Team Fifty completed by Mark and Gini 55:51
"Filthy Fifty"
Solo 23:32 DNF (Horrible I know!) Pukie visited after 14 burpees! Haha.
Subbed 50lb DB swings for Kettlebell
Subbed 20lb DB thrusters for wall-balls
Better results next time!
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