6/20/2012

''What You Need & Flight Simulator'' (06.20.2012)

Warm-up Drills (06.20.2012)
Run 800m
3 Rounds for Quality of
7 x Medicine Ball Cleans
7 x Push-ups
-5:00 x Mobility

''What You Need'' (06.20.2012)
21-15-9 reps/kcal off
Row Kcal
Toes-2-Bar/Knees-2-Elbows
Burpee Pick-ups (45/25lbs)

Notes: Anyone have this twice in 11:00?

''Flight Simulator'' (06.20.2012)
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 ... 5

Notes: Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.

Mobility WOD

CrossFit Endurance WOD (06.20.2012)
''Ladders by Time''
Swim, Bike, Run, or Row (C2)
1 min on x 1 min off,
1 min on x :50 sec off,
1 min on x :40 sec off,
1 min on x :30 sec off,
1 min on x :20 sec off,
1 min on x :10 sec off,
Then go back up the ladder finishing with
1 min on x :50 sec off,
1 min on x Done!

Post distances to comments.

7 comments:

  1. Shanie6/20/2012

    'What You Need'
    Completed in 13:55
    21-15-9 reps/kcal off
    Row Kcal
    Knees-2-Elbows
    Burpee Pick-ups @25#

    'Flight Simulator'
    Completed 180 singles
    20-40-60-80-100-120-140-160-180

    ReplyDelete
  2. Joshua6/20/2012

    What You Need
    21,15,9
    SDHP (95#)
    T-2-B
    Burpee Pick-Ups (45# DB's)

    15:18

    ReplyDelete
  3. Unknown6/20/2012

    What You Need 17:30
    Mike V.

    ReplyDelete
  4. Anonymous6/20/2012

    What You Need - 11:48
    Flight Simulator - 14:39

    -Bert

    ReplyDelete
  5. Peter6/20/2012

    What You Need:
    15:40 w/35#

    Flight Simulator:
    SU's - up to 140

    ReplyDelete
  6. Gene6/20/2012

    What you need
    21 15 9
    Row kcal
    Knees-to-elbows
    Burpees ground to overhead 35#
    Completed in 16:17

    Flight simulator
    Completed 20 singles in first minute, spent remaining time trying to achieve the 40 single mark.

    ReplyDelete
  7. Anonymous6/21/2012

    Who's that pasty white mountain man!

    ReplyDelete