Warm-up Drills (04.10.2012)
Run 800m9 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 ascents50 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 BurpeesMobility 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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Posts
16 comments:
"Pride makes us artificial and humility makes us real."
Where is the photo from?
The Roof Is On Fire
25:55
"The Roof Is On Fire"
25:40 w/ red band and Single-unders
~Chase
The roof is on fire!
1st time doing rope climbs 2 out of 3...woohoo!
red band and single unders
26:38
Jojo
roof is still on fire 31:11
modified w/SU's and 16Kg KB swings
mike v.
note to self: no more chocolate bunnies!
The roof is on fire
22:41
oops ... purple band
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.
"The roof is on fire"
21:30
Still not able to shut my mind and just DO IT! It was hard but fun...
Filipe
the roof is on fire
18:32
The Roof is on Fire:
34:33 SU/24kk Kettlebell
(hope it wasn't Samy's roof!)
"The roof is on fire"
23:23 Rx'd
22:27
21:53
-bert
Almost fell over I was so dizzy by the back extensions. Great workout to come back to after 10 days off.
FAIL
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