Warm-up Drills (02.23.2012)Run 800m
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch
2 Rounds for quality of
10 x Parallette Shoot-Through Complex
10 x Forward/Back Jumps (over/back=1)
10 x Lateral Jumps (side/side=1)
*Use Parallette to jump over.
''CrossFit Games Open WOD 12.1'' (02.23.2012)
Complete as many rounds as possible in 7:00 minutes of:
Burpees
Notes: Set-up under a bar or rings that are 6'' above each athletes max reach. For each Burpee repetition to count the athlete will have to make contact with a target set to that height with both hands. Good luck, freaks!
''A Wrinkle In Time'' (02.23.2012)
Against a 10:00 Running clock complete the following workload:
75 x GHD/Abmat Sit-ups
Then...
Row max distance in the time remaining
Post distances to comments.
Burpee Challenge (Optional)
57 x Burpees
Mobility WOD
CrossFit Endurance WOD (02.23.2012)
8 Rounds (:30 x :20 rest)
Swim: Use a pool or open water.
Bike: Use a Monarch ERG, stationary bike (with wattage tool), or something similar that can hold a load of 200+ watts.
Run: Use a treadmill, set at a 12% grade. Adjust pace to represent 0-30 sec slower per mile than best 5k time. Do not reduce the speed.
C2: Damper Setting on 8-10.
Post distances to comments.
Posts
15 comments:
CF Open 12.1 - 86 Burpees
A Wrinkle in Time...1155m
tommy
CF Open 12.1...53 Burpees
A Wrinkle in Time...1026m
-Dubs
CF Open 12.1 - 64 burpees
Wrinkle in Time - 1200m
Mike V.
20120223
CrossFit Games Open WOD 12.1
7:00 x Max Reps Burpees
84
"A Wrinkle in Time"
Against a 10:00 running clock, complete the following workload:
75 x GHD Sit-ups
Then...
Row x Max Distance
1676m
-Bert
step up your game bert, we better see you here Sat. You're getting atleast 100 reps with me there.
That's a no go Mr. Anonymous. I have to be in Boston all day Saturday for some Chair Force stuff.
wow... bert 84? I feel a little better with my 78 now! :)
LEAVE BERT ALONE!!
Cravens, all of you.
CF 1 = 63 burpees
A wrinkle in time = 1370m
"CF Games WOD 12.1"
68
"A Wrinkle in Time"
928m
Games WOD 64 burpees
A Wrinkle in Time 1306m
CF Open 104 Burpees
-Magpie
CF Open 102 Burpees
-Davidian
CrossFit Games Open WOD 12.1
64 Burpees
"A Wrinkle in Time" Mod
Against 10:00 clock
50 Abmat Situps then Row remaining time.
1650m
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