** Next Intro Course Begins January 9th at 630pm.Warm-up Drills (01.03.2012)
Row 3 Minutes
''Burgener Drill'' (3Rnds/PVC)
21 x Burpees (Thanks Joel)
-Sumo Squats
-Scorpion Stretch
-Shoulder Opening Drill (wall)
-ITB Stretch
''Coe'' (01.03.2012)
10 Rounds for time of
10 x Thrusters (95/65lbs)
10 x Ring Push-ups
Post times to comments.
Skill Development (01.03.2012)
3 Rounds at your own pace of
5 x Hollow Rocks
:10 x L-sit
15 x Hip & Back Extensions
20 x GHD Sit-ups
Mobility WOD
CrossFit Endurance Rest Day (01.03.2012)
Posts
24 comments:
Coe -24:34 @ 65lbs
Coe: 15:13 95lbs
Coe...29:04 (95#)
-Dubs
COE 23:58 95lbs
"COE"
30:51 65 lbs
"Coe" 23:09 95#
- Bieber
Coe
27:44 95lbs
Coe
27:11 65#, no rings
"Coe"
55#
Ab mat ring push-ups
22:41
"Coe"
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
For his sacrifice.
15:16
-Bert
"Coe"
17:19 w/ 50lb kb's
"Coe"
25:25 Ended up doing 11 rounds w/ 85lbs
"Coe" 95lbs with gas mask
16:59
"Coe" 65#
Time: 26:15
"Coe" 50lb
Time: 26:35
Meg
Coe...18:19rx
tommy
Coe
modified - Wallballs for Thrusters
14:21
3/4 Coe
7 rounds
thrusters 95lbs
trx push-ups
cash out 21 burpees
10:11 time
Coe 22:35 50#
"COE"
23:46
12°....fuck
-Derek
COE - 12:50
23:59
65# for 1/3
55# for the rest
erica
Coe
26:40 (95#) rx'd
Mike V.
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