4/10/2012

''The Roof Is On Fire'' (04.10.2012)

Warm-up Drills (04.10.2012)
Run 800m
9 Fundamentals x 5 Reps each (45lbs)
-Shoulder Mobility**
-ITB Stretch
-Scorpion Stretch
-Inchworms/Cobra Stretch

''The Roof Is On Fire'' (04.10.2012)
3 x Rope climb ascents
50 x Walking Lunges (Alt.Legs)
20 x Deadhang Pull-ups
30 x Box jumps (24/20'')
25 x Burpees
20 x Knees-2-Elbows
100 x Double-unders
30 x KB Swings (32/24kg)
30 x GHD Sit-ups
20 x Medicine Ball Cleans (40/20lbs)
25 x Back extensions
30 x Wallball (20/14lbs)

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Skill Development (04.10.2012)
Rest up for tomorrow, foam roll, mobility work on any personal limitation focal points... The rest of this week might sting a little. Or a lot. Uh ohhhh.

Burpee Challenge (Optional)
89 x Burpees

Mobility WOD

CrossFit Endurance WOD (04.10.2012)
''Time Trials''
Swim: SC:800m TT, LC:1000m TT, U:1200m TT
Bike: SC:12mi TT, LC:20mi TT, U:30mi TT
Run: SC:2mi TT, LC:10km TT, U:13.1mi TT
C2: SC:2km TT, LC:3km TT, U:6km TT

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16 comments:

  1. SRD4/10/2012

    "Pride makes us artificial and humility makes us real."

    ReplyDelete
  2. Waldo4/10/2012

    Where is the photo from?

    ReplyDelete
  3. Sarah4/10/2012

    The Roof Is On Fire
    25:55

    ReplyDelete
  4. Grinster4/10/2012

    "The Roof Is On Fire"

    25:40 w/ red band and Single-unders

    ~Chase

    ReplyDelete
  5. Anonymous4/10/2012

    The roof is on fire!

    1st time doing rope climbs 2 out of 3...woohoo!

    red band and single unders

    26:38

    Jojo

    ReplyDelete
  6. Dutch4/10/2012

    roof is still on fire 31:11
    modified w/SU's and 16Kg KB swings
    mike v.

    note to self: no more chocolate bunnies!

    ReplyDelete
  7. Morgan4/10/2012

    The roof is on fire

    22:41

    ReplyDelete
  8. morgan4/10/2012

    oops ... purple band

    ReplyDelete
  9. SRD4/10/2012

    Purple Band? Are you out of your fucking mind? Mint, Tiff, Marcus, Mike, and Dan will be adding some peer pressure to fix that I'm sure.

    ReplyDelete
  10. Anonymous4/10/2012

    "The roof is on fire"

    21:30

    Still not able to shut my mind and just DO IT! It was hard but fun...

    Filipe

    ReplyDelete
  11. Mint4/10/2012

    the roof is on fire

    18:32

    ReplyDelete
  12. Peter4/10/2012

    The Roof is on Fire:
    34:33 SU/24kk Kettlebell
    (hope it wasn't Samy's roof!)

    ReplyDelete
  13. Indy4/10/2012

    "The roof is on fire"

    23:23 Rx'd

    ReplyDelete
  14. Waldo4/10/2012

    22:27

    ReplyDelete
  15. 04/10/2012

    21:53
    -bert

    ReplyDelete
  16. Matt4/11/2012

    Almost fell over I was so dizzy by the back extensions. Great workout to come back to after 10 days off.

    FAIL

    ReplyDelete