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
-Sumo-Squats
-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.
Posts
19 comments:
BADASS VIDEO! UNREAL! Now I just have to figure out how to put a permanent post of it up!
Viking Franlette
16:30 (65 lbs / blue band)
Viking Franlette: 11:45
Viking Franlette 18:01
Viking Franlette
18:31
"Viking Franlette"
55#/blue band
Viking Franlette
17:51 115lbs blk band
19:41
Viking Franlette
19:00
Mike V.
Viking Franlette:
16:35 Rx'd w/ 20lb vest
Viking Franlette
65#/jumping pull ups
Time: 16:38
Viking Franlette
18:24 65#
Viking Franlette
16:28 65#/red band
Viking Franlette
17:06 85#
I can't wait to come fuck this WOD up on Saturday.
And I'm almost done for the holidays.
-Bert
"VIKING FRANLETTE"
14:31 (20 lb rucksack)
*54 degrees
-Derek
Viking Franlette:
12:47 rx'd
Viking Franlette
13:26 RX w/20# vest
Jay
Done on 10Dec
Viking Franlette
17:18 w/30# bar
YEAH
MrsSB
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