Warm-up Drills (06.20.2012)
Run 800m3 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 offRow 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)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.
Posts
7 comments:
'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
What You Need
21,15,9
SDHP (95#)
T-2-B
Burpee Pick-Ups (45# DB's)
15:18
What You Need 17:30
Mike V.
What You Need - 11:48
Flight Simulator - 14:39
-Bert
What You Need:
15:40 w/35#
Flight Simulator:
SU's - up to 140
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.
Who's that pasty white mountain man!
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