Warm-up Drills (02.24.2012)Row 3:00
3 Rounds for quality of
5 x Deadhang Pull-ups
7 x Push-ups
9 x Hollow Rocks
-Sumo/Wall Squats
-ITB/Hamstring Stretch
-Scorpion Stretch
-Shoulder Mobility
''Nancy'' (02.24.2012)
5 Rounds for time of
Run 400m
15 x Overhead Squats (95/65lbs)
Skill Development (02.24.2012)
3 Rounds for quality of
:15 x L-sit
10 x Knees-2-Elbows (strict)
15 x Hip and Back Extensions
Burpee Challenge (Optional)
58 x Burpees
Mobility WOD
CrossFit Endurance Rest Day (02.24.2012)
Posts
8 comments:
Nancy.....37:23 (95#)
-Dubs
Nancy 25:15 rx'd
Skill development 3 Rounds:
L-sit :15
K2E x 10
Hip/Back ext x 15
Mike V.
Nancy...19:35rx
tommy
"Nancy"
50# 25:27
Nancy
24:35 45# OH_Squats
Crossfit open max # Burpees in 7:00 min
66 ??? (but it was more like over 70 maybe 76??)
unofficial WOD cause I lost count need a "do over"
I need an official counter cause it's well known I get lost
CrossFit Games Open WOD 12.1 (take 2)
7:00 x Max Reps Burpees
101
"Nancy"
5 Rounds for Time
Run 400m
15 x OH Squat @ 95
18'04"
-Bert
Bert.... yeaaah over 100... you still my crossfit hero then!
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