12/29/2011

''Iron Circle II'' (12.29.2011)

PALEO CHALLENGE VICTORS:
1st Place: MTN ROB
2nd Place: John (Dubs)

Honorable mentions and details/results coming soon!

Warm-up Drills (12.29.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
18 x Burpees (Thanks Joel)
-Sumo Squats
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)
-Scorpion Stretch

''Iron Circle II'' (12.29.2011)
Complete for time
100 x Double-unders
21-18-15-12-9-6-3 reps each of
Goblet Squats
KB Swings (32/24kg)
GHD Sit-ups
100 x Double-unders

Post times to comments.

Skill Development (12.29.2011)
Rest for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.29.2011)
''Tempo 80-85%''
Swim: SC:10min, LC:15min, U:20min
Bike: SC:60min, LC:75min, U:90min
Run: SC:25min, LC:60min, U:75min
C2: SC:15min, LC:20min, U:25min

Post distances to comments.

19 comments:

  1. elphie12/29/2011

    Iron Circle II.
    28:27
    Single unders after 70 doubles

    ReplyDelete
  2. Anonymous12/29/2011

    Iron Circle II: 29:50/20kg

    Congrats to MTN ROB and DUBS!! Nice work!

    ReplyDelete
  3. Marcus12/29/2011

    18:33

    ReplyDelete
  4. Mtn Rob12/29/2011

    Iron Circle II
    35:15
    32kg, abmat, Single unders

    ReplyDelete
  5. Muahaha12/29/2011

    Iron Circle II
    22:00
    Modified double unders with 750m row (Gold's Gym does not have jump ropes) and 16kg KB swings (this is the heaviest KB they have)
    Mike V.

    Congrats to Mtn Rob and Dubs!! Good job!

    Mike V.

    ReplyDelete
  6. Justin12/29/2011

    41:29, 40kg

    -Bieber

    ReplyDelete
  7. Alison12/29/2011

    "Iron Circle II"
    single-unders
    16kg
    29:00

    ReplyDelete
  8. Grinster12/29/2011

    This comment has been removed by the author.

    ReplyDelete
  9. Grinster12/29/2011

    "Iron Circle II"

    200 x Single-unders
    21-18-15-12-9-6-3 reps each of
    Goblet Squats
    KB Swings (24kg)
    GHD Sit-ups
    200 x Single-unders

    22:38 or 23:38 can't remember...

    ReplyDelete
  10. Mint12/29/2011

    Mountain Rob and Dubs amazing jobs guys. Keep up the good work.

    Dubs reward yourself with some cheese

    ReplyDelete
  11. Peter12/29/2011

    Iron Circle II
    100X4 SU's; 24kg; Abmat for GHD's
    28:30

    Congratulations Mtn Rob & Dubs (whoever you are)

    ReplyDelete
  12. Khan12/29/2011

    16:10 rx'd

    ReplyDelete
  13. Anonymous12/29/2011

    Iron circle 2 19:57. Danny. Not my best performance

    ReplyDelete
  14. thammond1812/29/2011

    Iron Cirlce II...23:24rx
    tommy

    ReplyDelete
  15. Anonymous12/29/2011

    Iron Circle II
    28:30 rx
    Meg

    ReplyDelete
  16. Mike M12/29/2011

    Iron Circle II
    23:58

    Well done Mtn Rob and Dubs, congrats!

    ReplyDelete
  17. Mike H12/30/2011

    4 mile run - 42 minutes - worked late missed wod

    ReplyDelete
  18. Anonymous12/30/2011

    Congrats to MTN ROB and DUBS!!
    YEAH for your efforts!!!!
    Mr/MrsSB

    ReplyDelete
  19. Phoenix12/30/2011

    16:31 Rx'd...

    Point to Khan.

    _Brendan

    ReplyDelete