''Viking Franlette'' (12.06.2011)

Mountain Rob's CFNH Highlight Reel!!

Warm-up Drills (12.06.2011)
Run 800m
2 Rounds of
''Burgener Drill'' (PVC)
2 Rounds of
7 x Front Squat (45lbs)
7 x Press (45lbs)
7 x Thrusters (45lbs)
-Scorpion Stretch
-Lateral Lunges
-ITB Stretch/Drop Lunge
-Shoulder Opening Drill

''Viking Franlette'' (12.06.2011)
For time
Row 250m
15 x Thrusters (115/85lbs)
15 x C2B Pull-ups (20/10lbs)
Row 250m
12 x Thrusters (115/85lbs)
12 x C2B Pull-ups (20/10lbs)
Row 250m
9 x Thrusters (115/85lbs)
9 x C2B Pull-ups (20/10lbs)
Row 250m
6 x Thrusters (115/85lbs)
6 x C2B Pull-ups (20/10lbs)

Notes:1-Rep Maximum/Percentage Calculator

Skill Development (12.06.2011)
Rest up for tomorrow...

Mobility WOD

CrossFit Endurance WOD (12.06.2011)
Swim, Bike Run, or Row (C2)
Swim: SC:12min, LC:15min, U:35min
Bike: SC-LC 60min, U:80min
Run: SC:20min, LC:30min, U:60min
C2: 25min

Post distances to comments.


SRD said...

BADASS VIDEO! UNREAL! Now I just have to figure out how to put a permanent post of it up!

Sarah said...

Viking Franlette
16:30 (65 lbs / blue band)

Marcus said...

Viking Franlette: 11:45

FILIPE said...

Viking Franlette 18:01

Joshua said...

Viking Franlette

Alison said...

"Viking Franlette"
55#/blue band

Mtn Rob said...

Viking Franlette
17:51 115lbs blk band

Callie said...


Anonymous said...

Viking Franlette
Mike V.

Mike M said...

Viking Franlette:
16:35 Rx'd w/ 20lb vest

Michelle said...

Viking Franlette
65#/jumping pull ups
Time: 16:38

Meg said...

Viking Franlette
18:24 65#

Kim said...

Viking Franlette
16:28 65#/red band

Peter said...

Viking Franlette
17:06 85#

Cadet Lewis said...

I can't wait to come fuck this WOD up on Saturday.

And I'm almost done for the holidays.


Crossfit Barn 2.0 said...

14:31 (20 lb rucksack)

*54 degrees


Mint said...

Viking Franlette:
12:47 rx'd

Traps said...

Viking Franlette
13:26 RX w/20# vest


Anonymous said...

Done on 10Dec
Viking Franlette
17:18 w/30# bar