Warm-up Drills (07.06.2012)
Run 800m3 Rounds for Quality of
7 x Push-ups
7 x Bumper Plate Ground-2-Overhead
-Mobility x 5:00
''Mikhael & Bert's Team Challenge'' (07.06.2012)
We're not telling... It would ruin the surprise muahaha.
Skill Development (07.06.2012)
8 Rounds of Tabata Protocol x Abmat Sit-upsMobility WOD
CrossFit Endurance WOD (07.06.2012)
5:00 x 2:00 Rest
5:00 x 2:00 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
1:00 x :30 Rest
Hold maximum distances possible on all work intervals.
Post distances to commments.
Posts
10 comments:
Couldn't do the team challenge because 1) it wasn't posted and I can't make it to Livingston and 2) I don't have a teammate. :(
Did the endurance workout for rowing instead.
Row 5:00/Rest 2:00 - 1270m, 1272m
Row 1:00/Rest :30 - 260m, 245m, 260m, 260m, 270m.
Peter- This means I found the rowing machines at Notre Dame! Your tuition $ was well spent.
Mikhael & Bert's Team Challenge
305m in 20:00 @ 45 with Frank
Tabata Abmat Situps
15, 15, 14, 14, 14, 14, 14, 14
Awesome work from everyone that came out to the park this morning. Normal hours are a go at the park today and next week, and I want to hear that a team went all the way at some point today,so get after it! Allison and Johannah have the distinction of getting the farthest with 310m. Way to earn your weekend!
Team Challenge
305m in 20:00 @ 45 with Bert
Tabata abmat situps
14,12,11,11,12,12,12,14
Nice Catherine. Conor was telling me there are some, though probably not in the "Rock".
Glad you could do a workout. Hope you are enjoying "The Bend".
Mikhael & Bert's Team Challenge "Solo"
Every 2:00 on the 2:00
15x Burpees
Starting with Overhead Walking Lunges (45#)
Made it 160 meters in 20:00
Power Snatch 2RM - 69kg
3x2 @ 90% of 2RM - 62kg
Complete as many reps as possible in 7:00 of OH Squat at the weight from the last set of power snatches.
28 OH Squat @ 62kg
Rest 3:00
In 7:00 find a 1RM weighted chin-up.
80lbs
-Bert
Mikhael & Berts Team Challange
Lynne & Peter w/25# plate
280m
Skill Development:
Abmat: 13/13/11/11/10/10/9/9
Mikhael & Bert's Team Challenge
220m in 20:00 @ 25#
Ken V.
Mike V.
Jojo and Allison
310m in 20:00 with 25#
"Mikhael & Bert's Team Challenge"
Solo Version:
Walking OH Lunges (45#) then 15x Burpees starting every 3:00
Starting with 15 burpees.
20:00
180m
~Chase
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