3/06/2012

''Not A Speedbump'' (03.06.2012)

Warm-up Drills (03.06.2012)
Row 2:00
2 Rounds of
10 x Medicine Ball Cleans (40/20lbs)
10 x Hindu Push-ups
-Sumo Squats
-Scorpion Stretch
-Shoulder Mobility
-Calf/Soleus Stretch

''Not A Speedbump'' (03.06.2012)
7 Rounds for time of
1 x Rope Climb
10 x Wallball Shots (20/14lbs)
15 x KB Swings (32/24kg)
20 x Double-unders

Notes: No Gasmasks, No vests.
This will appear again as a test down the line. Crush it Rx'd first.
Substitute 10 x Pull-ups for the rope climbs as needed.
Yesssssssss.


Skill Development (03.06.2012)
3 Rounds for time of
:20 x L-sit/v-sit
15 x Hip and Back Extensions

Burpee Challenge (Optional)
65 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.06.2012)
''Time Trial''
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

Post distances to comments.

12 comments:

  1. "Not A Speedbump"

    21:35 w/ Blue band (pull-ups) and 55lb KB

    ReplyDelete
  2. Anonymous3/06/2012

    Not A Speedbump
    29:19 w/Black Band, 24kg, & Single Unders

    -Dubs

    ReplyDelete
  3. 20120306
    "Not A Speed Bump"
    7 Rounds for Time
    10 x Dead Hang Pull-ups
    10 x DB Thrusters @ 20#
    15 x KB Swings @ 32kg
    20 x Double Unders

    Not a speed demon on this one, still have to take my PFT this afternoon. Performed for quality & completion.

    Time - 26'46"

    Skill Development
    3 Rounds for Quality
    :20 x L-sit
    15 x Hip & Back Extensions

    Time - 11'48"

    AF PFT Game-plan: "Trample the Al-Qaed... I mean recreational joggers on the track that get in my way."

    -Bert

    ReplyDelete
  4. "Not a Sppedbump"
    rope climb mod
    14#/16kg/singles
    25:05

    ReplyDelete
  5. Not a Speed Bump...17:41
    tommy

    ReplyDelete
  6. ''Not A Speedbump''

    7 Rounds for time of
    1 x Rope Climb
    10 x Wallball Shots (20lbs)
    15 x KB Swings (32kg)
    20 x Double-unders

    13:22

    ReplyDelete
  7. Not a Speedbump
    13:49

    Skill Development
    4:59

    ReplyDelete
  8. This comment has been removed by the author.

    ReplyDelete
  9. Not a Speedbump
    29:38 20# Wallball; 24kg KB; 4x SU

    Well done Bert - ran right over those Speedbumps....er, recreational joggers, eh?

    ReplyDelete
  10. You know it Peter.

    ReplyDelete
  11. AF PFT

    1:00 x Max Push-ups
    --- 50 [8.4/10.0]
    1:00 x Max Sit-ups
    --- 60 [10.0/10.0]
    2400 meter Run
    --- 9:43 [59.3/60]
    Abdominal Circumference
    --- 34.0" [20.0/20.0]

    Score
    --- 97.7/100.0

    -Bert

    ReplyDelete
  12. Not a Speedbump
    28kg
    26:06

    ReplyDelete