The Savage Society

''Boat Crew J.T.'' (03.12.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Fri, 12 Mar 2010 09:49:00 +0000

Warm-up Drills (03.12.2010)
Run 400m
15 x Burpees
15 x Medicine Ball Cleans
Run 400m
Samson Stretch

''Boat Crew J.T.'' (03.12.2010)
Complete the following for time
500m Row
21 x Handstand push-ups
21 x Ring dips
21 x Push-ups
400m Row
15 x Handstand push-ups
15 x Ring dips
15 x Push-ups
300m Row
9 x Handstand push-ups
9 x Ring dips
9 x Push-ups

Post times to comments.

CrossFit Endurance WOD (03.12.2010)
''10 Rounds of Hill Sprints''
Swim: 10 x :30 sec all out efforts. Use pull paddles/float buoy. 2 minute recoveries.
Bike: 10 x :30 sec all out efforts. Recovery time is how long it takes you to come down the hill or 2 minutes. If you do not have a hill use heavy tension on a trainer or ergometer, 2 minute recoveries between sprints.
Run: 10 x :20 sec all out efforts. Rest :30 at top before descending hill easy. Rest 1 minute at the bottom of the hill before the next sprint. On treadmills use a 7-10% grade, 2 minute recoveries between sprints
C2: 10 x :30 sec all out efforts. Damper setting is personal preference... 2 minute recoveries between sprints.

Notes: Come into each effort at pace to maximize distance covered on each interval.

Post distances to comments.

''Heavy Deadlift Triples'' (03.11.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Thu, 11 Mar 2010 10:00:00 +0000

Warm-up Drills (03.11.2010)
800m Run

2 Rounds of
8 x Dead-hang Pull-ups
8 x Push-ups
8 x GHD Sit-ups
12 x Walking Lunges
12 x Lateral Lunges (alt legs)
Shoulder Dislocates (PVC)

''Heavy Deadlift Triples'' (03.11.2010)
Within a 10 minute window work up to a heavy deadlift triple.
You may only use up to 5 total working sets.

Post loads per set to comments.

Skill Development (03.11.2010)
Complete the following for time
15 x Pull-ups
30 Double-Unders
15 x Medicine Ball Cleans
12 x Pull-ups
30 Double-Unders
12 x Medicine Ball Cleans
9 x Pull-ups
30 Double-Unders
9 x Medicine Ball Cleans
6 x Pull-ups
30 Double-Unders
6 x Medicine Ball Cleans
3 x Pull-ups
30 Double-Unders
3 x Medicine Ball Cleans

Post times to comments.

CrossFit Endurance WOD (03.11.2010)
Swim, Bike, Run, or Row (C2)
20 minute Time Trial.

Cover as much distance as possible in the allotted time.

Post distances to comments.

''Marauder Jackie'' (03.10.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Wed, 10 Mar 2010 10:10:00 +0000

Warm-up Drills (03.10.2010)
Row 500m
''Burgener Drill'' (PVC)
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Snatch x 3

''Marauder Jackie'' (03.10.2010)
1 mile Run
50 x Thrusters (95/65lbs)
30 x Power Snatch (95/65lbs)

Post times to comments.

Notes: Here is our 1 mile Run Route for today.

Skill Development (03.10.2010)
3 Rounds at your own pace of
:15 x L-sit/V-sit
15 x Knees-2-Elbows
:15 x Handstand Wall Hold
or
Freestanding Handstand
or
Walk 15ft on Hands

CrossFit Endurance WOD (03.10.2010)
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min off,
6 min on x 3:00 min off,
7 min on... Done.

Post distances to comments.

''AMRAP is an Acronym'' (03.09.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Tue, 09 Mar 2010 09:46:00 +0000

Warm-up Drills (03.09.2010)
Row 750m
2 Rounds of
12 x KB Swings (24/16kg)
12 x Push-ups
Samson Stretch

''AMRAP is an Acronym'' (03.09.2010)
Complete as many rounds as possible in 20:00 of
15 x Pull-ups
15 x Ring Push-ups
15 x Back Extensions/SLDL (45lbs)
15 x GHD Sit-ups/Abmat Sit-ups

Post rounds completed to comments.

Skill Development (03.09.2010)
3 Rounds at your own pace of
12 x Overhead Squats (45lbs)
12 x Pistols (Alternating Legs)

Notes: Focus on smooth, controlled repetitions executed through a complete range of motion.

CrossFit Endurance Rest Day (03.09.2010)

''Heavy Push Press'' (03.08.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Mon, 08 Mar 2010 10:08:00 +0000

Warm-up Drills (03.08.2010)
Run 400m
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill

''Heavy Push Press'' (03.08.2010)
Push Press 5-5-5

Post loads to comments.

''Transferring Strength'' (03.08.2010)
Complete 4 Rounds for time of
300m Row
5 x Anyway Ground-2-Overhead
10 x Burpees

Post times to comments.

Notes: Use 90-100% of your heaviest successful 5 rep attempt from the Heavy Push Press part of today's WOD.

CrossFit Endurance WOD (03.08.2010)
10 rounds of (:30 on x :30 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace.
C2: Damper Setting on 8-10.

Post distances to comments.

''Last Stand'' (03.05.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Fri, 05 Mar 2010 10:51:00 +0000

Warm-up Drills (03.05.2010)
Row 500m
15 x Overhead Squats (45lbs)
15 x Hang Power Snatch (45lbs)
Hip Mobility Complex

''Last Stand'' (03.05.2010)
Complete the following for time
400 m Run
21 x Ring Dips
21 x Double Unders
21 x Pull-ups
400 m Run
15 x Ring Dips
15 x Double Unders
15 x Pull-ups
400 m Run
9 x Ring Dips
9 x Double Unders
9 x Pull-ups

Post times to comments.

Skill Development (03.05.2010)
5 Rounds at your own pace of
15 x Abmat Sit-ups
15 x Hip and Back Extensions

CrossFit Endurance WOD (03.05.2010)
''80/90% Splits''
80% for the first half, 90% for the last half.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k

Post times to comments.

''Fight Gone Bad!" (03.04.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Thu, 04 Mar 2010 10:46:00 +0000

Warm-up Drills (03.04.2010)
Run 400m
2 Rounds of
10 x Pull-ups
10 x Push-ups
10 x Abmat Sit-ups
10 x Air Squats
Samson Stretch

''Fight Gone Bad!" (03.04.2010)
Three rounds for total points of
Wall-ball (20lbs)
Sumo Deadlift High-Pull (75lbs)
Box Jump (20")
Push Press (75lbs)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

Post total points to comments.

CrossFit Endurance WOD (03.04.2010)
''2-4x Repeats''
Swim: SC:2x6 min, LC:3x6min, U:4x6min, Rest 2 min Between intervals
Bike: SC:2x12 min LC:3x12min, U:4x12min, Rest 2 min Between intervals
Run: SC:2x10min, LC:3x10min, U:4x10min, Rest 2 min Between intervals
C2: SC:2x7min, LC:3x7min, U:4x7min, Rest 2 min Between intervals

Post distances to comments.

''Nicole'' (03.03.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Wed, 03 Mar 2010 10:00:00 +0000

Warm-up Drills (03.03.2010)
2:00 x Single-unders
15 x KB Swings (24/16kg)
15 x Burpees
2:00 x Single-unders
Shoulder Opening Drill

''Nicole'' (03.03.2010)
Complete as many rounds as possible in 20 minutes of
400m Run
Max Pull-ups

Post reps completed per round to comments.

Skill Development (03.03.2010)
4 Rounds at your own pace of
5 x Handstand Push-ups
15 x GHD Sit-ups

CrossFit Endurance Rest Day (03.03.2010)

''Boston Tea Party'' (03.02.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Tue, 02 Mar 2010 10:26:00 +0000

Warm-up Drills (03.02.2010)
Run 800m
9 Fundamentals x 10 reps each (PVC)
Samson Stretch
Shoulder Dislocates (PVC)

''Boston Tea Party'' (03.02.2010)
Complete the following for time
1000m Row
25 x Wallball (20lbs)
750m Row
50 x Wallball
500m Row
75 x Wallball

Post times to comments.

Skill Development (03.02.2010)
4 Rounds at your own pace of
:30 x Ring Support
7 x Deadhang Pull-ups

CrossFit Endurance WOD (03.02.2010)
Swim, Bike, Run, or Row (C2)
2 Rounds of
1 min on x 3 min off,
1 min on x 3 min off,
1 min on x 3 min off

Post distances to comments.

''Heavy Front Squat Triples'' (03.01.2009)

sdaghir@gmail.com (sdaghir@gmail.com) — Sat, 27 Feb 2010 01:22:00 +0000

Warm-up Drills (03.01.2009)
Row 500m
2 Rounds of
10 x Deadlifts (45lbs)
10 x Front Squats (45lbs)
10 x Push Press (45lbs)
10 x Bent Over Rows (45lbs)
Samson Stretch
Minimum of 2 Warm-up sets in preparation for heavy Front Squats.

''Heavy Front Squat Triples'' (03.01.2009)
Front Squat 3-3-3-3-3

Post loads to comments.

''Practice Makes Perfect'' (03.01.2009)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Squat Cleans (95/65lbs)
Pull-ups
Abmat Sit-ups

Post times to comments.

CrossFit Endurance WOD (03.01.2009)
''Hill Climb Time Trial''
Swim: 500m, add a t-shirt, parachute or boots & utes for drag
Bike: 2 mile Hill climb, Incline between 6-15%
Run: 1 mile Hill climb, Incline between 6-15%
C2: 2000m, Damper setting between 8-10

Post times to comments.

''Grace'' (02.26.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Fri, 26 Feb 2010 10:49:00 +0000

Warm-up Drills (02.26.2010)
Row 1000m
9 Fundamentals x 7 reps each (PVC)
Samson Stretch
Shoulder Opening Drill

''Grace'' (02.26.2010)
For time
30 x Clean and Jerk (135lbs/95lbs)

Post times comments.

Skill Development (02.26.2010)
21-18-15-12-9-6-3 reps each for time of

Push-ups

GHD Sit-ups

Post times to comments.

CrossFit Endurance WOD (02.26.2010)
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.

''Viking Nancy'' (02.25.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Wed, 24 Feb 2010 22:26:00 +0000

Richard Lansky defines the ''core'' in his article from USA Weightlifting Magazine:
"...the gross musculature of the anterior and posterior trunk, hips and mid back, as well as the smaller stabilizing muscles of these regions.

The core has two major functions,

1) Force transfer and stabilization and

2) Force reduction and stabilization. The first function is the exercise scientist's way of saying,

'You can't shoot a cannon out of a canoe' and the second function is the corollary, 'You can't catch what's shot at you in a canoe either."

Warm-up Drills (02.25.2010)
3:00 x Single-unders
Shoulder Dislocates (PVC)
2 Rounds at your own pace of
7 x Snatch Balance (45lbs)
7 x Overhead Squats(45lbs)
7 x Pull-ups
7 x Hang Squat Snatch (45lbs)
Hip Mobility Complex

''Viking Nancy'' (02.25.2010)

Complete 5 Rounds for time/max reps of
500m Row
Max Reps Possible x Overhead Squat (50% Bodyweight)

Post total time, the load used for overhead squats, and total number of reps to comments.

Skill Development (02.25.2010)
3 Rounds at your own pace of
12 x Pistols, alternating sides
12 x Hindu Push-ups

Notes: Scale as needed to execute a controlled full range of motion for both movements.

CrossFit Endurance Rest Day (02.25.2010)

''Hump Day'' (02.24.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Tue, 23 Feb 2010 21:47:00 +0000

Warm-up Drills (02.24.2010)
Row 500m
2 Rounds of 10 reps each
Air Squats
Push-ups
KB Swings (16kg)

''Hump Day'' (02.24.2010)
Complete the following for time
50 x Box Jumps (20'')
50 x Pull-ups
50 x Push Press (65/45lbs)
50 x Walking Lunges
50 x Knees-2-Elbows
50 x Back Extensions
50 x Abmat Sit-ups
50 x Wall Ball Shots (20/14lbs)
50 x Sumo Deadlift High-Pull (65/45lbs)
50 x Burpees

Post times to comments.

CrossFit Endurance WOD (02.24.2010)
Swim: 3x(50m/y + 100m/y + 200m/y)
Bike: 3x( 1/2mile + 1 mile+ 2 mile)
Run: 3x( 200m + 400m+ 600m)
C2: 3x( 250m +500m+ 750m)

Rest exactly the time it takes you to do each work interval per set.
Example: If it takes 35 seconds to run 200m you would rest 35 seconds before proceeding.

Post times to comments.

''Blackjack'' (02.23.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Tue, 23 Feb 2010 03:02:00 +0000

Warm-up Drills (02.23.2010)
750m Row

2 Rounds of
9 x Dead-hang Pull-ups
9 x Burpees
Samson Stretch
Warm-up Sets as needed for the WOD (Deadlift)

''Blackjack'' (02.23.2010)
Complete 5 Rounds for time of
9 x Deadlift (225lbs/185lbs)
15 x Ring Dips
21 x Double-unders

Post times to comments.

Skill Development (02.23.2010)
8 Rounds of the following
:05 x L-Sit/V-sit
:10 x Rest

CrossFit Endurance WOD (02.23.2010)

Tempo 85%
Swim: SC: 15min, LC: 20min, U: 30min
Bike:SC-LC 70min, U: 90min
Run: SC: 20min, LC: 40min, U: 70min
C2: 25min

Post distances to comments.

''Heavy Press'' (02.22.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Mon, 22 Feb 2010 09:51:00 +0000

Warm-up Drills (02.22.2010)
Row 500m (Damper 6)
12-9-6 reps each of
Deadlift (45lbs)
Front Squat (45lbs)
Press (45lbs)

''Heavy Press'' (02.22.2010)
Strict Press 5-3-1

Post loads to comments.

''2k Time Trial'' (02.22.2010)
Row 2000m for time

Post times to comments.

CrossFit Endurance WOD (02.22.2010)
Swim, Bike, Run, or Row (C2)
9 Rounds of:
1 minute on x 1 minute off

Post distances to comments.

''Task Priority Nate'' (02.19.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Thu, 18 Feb 2010 21:14:00 +0000

Warm-up Drills (02.19.2010)
750m Row
10 x Push-ups
10 x Box Jumps (20'')
10 x Jumping Pull-ups
Hip Mobility Complex
Shoulder Opening Drill

''Task Priority Nate'' (02.19.2010)
Complete 10 Rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (24/16kg)

Post times to comments.

Skill Development (02.19.2010)
2 Rounds at your own pace of

5 x Overhead Squat (45lbs)
5 x Hang Power Snatch (45lbs)
5 x Pressing Snatch Balance (45lbs)
5 x Heaving Snatch Balance (45lbs)
5 x Hang Squat Snatch (45lbs)

Important Notes:
Thank you to the Coaches and Athletes of Cathletics.com for sharing their ever expansive digital library and training archives with us. The open source, mutually supportive nature of this community is something we are priveliged to be a part of.
Overhead Squat
Hang Power Snatch
Pressing Snatch Balance
Heaving Snatch Balance
Hang Squat Snatch

CrossFit Endurance Rest Day (02.19.2010)

''Camille'' (02.18.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Thu, 18 Feb 2010 08:41:00 +0000

Warm-up Drills (02.18.2010)
Row 500m (Damper of choice)
9 Fundamentals x 7 reps each (PVC)

''Camille'' (02.18.2010)
Complete 3 Rounds for time of
600m Run
Five Sets of:
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Post times to comments.

Skill Development (02.18.2010)
Complete the following in as few sets as possible.
:30 x Ring Support
:15 x Ring L-sit
50 x Abmat Sit-ups
:15 x Ring L-sit
:30 x Ring Support

CrossFit Endurance WOD (02.18.2010)
Swim, Bike, Run, or Row (C2)
5 Rounds of

:40 seconds on x :20 seconds off

Terrain, damper, and incline are your choice.

Post distances to comments.

''Purgatory'' (02.17.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Wed, 17 Feb 2010 04:22:00 +0000

Warm-up Drills (02.17.2010)
Row 500m
2 Rounds at your own pace of
18 x KB Swings (16kg)
9 x Push-ups
9 x Knees-2-Elbows
9 x Box Jumps (24'')

''Purgatory'' (02.17.2010)
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Front Squats (95/65lbs)
Push Press (95/65lbs)
Wallball (20/14lbs)

Post times to comments.

CrossFit Endurance WOD (02.17.2010)

Swim, Bike, Run, or Row (C2)
12 minute Time Trial.
Cover the maximum distance possible in the time allotted.

Post distances to comments.

''Row, SDHP, Pull-up AMRAP'' (02.16.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Tue, 16 Feb 2010 09:49:00 +0000

''You have to practice hurting. There is no question about it... You have to practice being hazed. You have to learn to take a bunch of junk and accept it with a sense of humor.''

--Laurence Gonzales, Deep Survival

Warm-up Drills (02.15.2010)
2:00 x Single-unders
15 x Medicine Ball Cleans
15 x Jumping Pull-ups
50 x Double-unders

''Row, SDHP, Pull-up AMRAP'' (02.16.2010)
Complete as many rounds as possible in 20:00 of
250m Row
21 x Sumo Deadlift High-Pull (95/65lbs)
12 x Pull-ups

Post rounds completed to comments.

Skill Development (02.16.2010)
3 Rounds at your own pace of
L-sit/V-sit for maximum time
15 x GHD Sit-ups

CrossFit Endurance WOD (02.16.2010)
4-6x Repeats
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

''Max Effort Power Clean Singles'' (02.15.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Mon, 15 Feb 2010 09:46:00 +0000

Warm-up Drills (02.15.2010)
500m Row
2 Rounds at your own pace of
7 x Dead-hang Pull-ups
9 x Push-ups
12 x Abmat Sit-ups
15 x Air Squats

Warm-up Sets/Reps as necessary for Max Effort Power Cleans.

''Max Effort Power Clean Singles'' (02.15.2010)
Power Clean 1-1-1-1-1

Post loads to comments.

''Tabata Two-Step I.'' (02.15.2010)
8 Rounds of Row (for Calories)
(:20 max effort x :10 rest)
Transition from the last :10 rest immediately into
8 Rounds of Ring Push-ups
(:20 max effort x :10 rest)

Post lowest score for each movement to comments.

CrossFit Endurance Rest Day (02.15.2010)

''Run, Thruster, Swing Met.Con.'' (02.12.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Fri, 12 Feb 2010 10:11:00 +0000

Warm-up Drills (02.12.2010)
Row 750m
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill

''Run, Thruster, Swing Met.Con.'' (02.12.2010)
Complete 3 Rounds for time of
400m Run
21 x Thrusters (95/65lbs)
21 x KB Swings (24/16kg)

Post times to comments.

Skill Development (02.12.2010)
5 x Dead-hang Muscle-ups
or
7 x Muscle-ups
or
15 x False Grip Ring Pull-ups (Dead-hang w/ rings to chest)
15 x Ring Dips (Strict w/ full ROM)

CrossFit Endurance WOD (02.12.2010)
Swim, Bike Run, or Row (C2)
1 min on x 60 sec 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,
... Go back up the ladder, finishing with
1 min on x 50 sec off,
1 min on x Done!

Post distances to comments.

''Angie'' (02.11.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Thu, 11 Feb 2010 09:58:00 +0000

Warm-up Drills (02.11.2010)
Row 1000m
Rest 1:00
Row 500m for time (Damper at personal preference)
Record Power Ratio for 500m Time Trial
Hip Mobility Complex

''Angie'' (02.11.2010)
Complete the following for time
100 x Pull-ups
100 x Push-ups
100 x Abmat Sit-ups
100 x Air Squats

Post times to comments.

Skill Development (02.11.2010)
Rest and Recover...

CrossFit Endurance WOD (02.11.2010)
Tempo 85-95%
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1 min, then 95% for second 1500m

Post times to comments.

''Snowbound Diane'' (02.10.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Wed, 10 Feb 2010 09:49:00 +0000

Warm-up Drills (02.10.2010)
Row x 8 minutes (Damper 4)
15 x Deadlift (45lbs)
15 x Front Squat (45lbs)
15 x Press (45lbs)
Minimum of 2 warm-up sets (5-10 reps each) for deadlift loads used during ''Diane''.

Notes: Record your Power Ratio.

''Snowbound Diane'' (02.10.2010)
Complete 21-15-9 reps for time of
Deadlift (225/185lbs)
Handstand Push-ups

Post times to comments.

Skill Development (02.10.2010)
3 Rounds at your own pace of
20 x GHD Sit-ups
:20 x Pront Plank
:20 x Left Side Plank
:20 x Right Side Plank

CrossFit Endurance WOD (02.10.2010)
Swim, Bike, Run, or Row (C2)
4 x 5:00 min intervals w/ 3min recoveries between rounds.

Post distances to comments.

''The Worst Way to Travel'' (02.09.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Tue, 09 Feb 2010 08:24:00 +0000

Warm-up Drills (02.09.2010)
800m Run
12 x Push-ups
12 x Walking Lunges
8 x Snatch Balance (45lbs)
8 x Overhead Squats (45lbs)

''The Worst Way to Travel'' (02.09.2010)
Complete 5 Rounds for time of
Overhead Walking Lunges (45lb Barbell, Snatch Grip) x 50 feet
21 x Burpees

Skill Development (02.09.2010)
3 Rounds at your own pace of
15 x Back Extensions
25 x Double-Unders

Notes: Substitute 60 x Double-Under attempts if necessary.

CrossFit Endurance Rest Day (02.09.2010)

''Two Hundo'' (02.08.2010)

sdaghir@gmail.com (sdaghir@gmail.com) — Mon, 08 Feb 2010 09:39:00 +0000

Warm-up Drills (02.08.2010)
Row 500m (Worst Damper Setting)
9 Fundamentals x 7 reps each (PVC)
Shoulder Opening Drill
Shoulder Dislocates (PVC)
Row 500m (Best Damper Setting)

Notes: Record Power Ratio and damper setting used for both 500m Row intervals.

''Two Hundo'' (02.08.2010)
Complete 10 Rounds for time of
10 x L-sit Pull-ups
10 x Wallball (20lbs/14lbs)

Post times to comments.

Skill Development (02.08.2010)
21 x Pistols (Non-dominant Leg)
21 x Pistols (Dominant Leg)
21 x Air Squats

CrossFit Endurance WOD (02.08.2010)
Swim, Bike, Run, or Row (C2)
6 Rounds of (:90 seconds on x :90 seconds off)
Cover as much Distance as possible in each of the :90 sec intervals.

Post distances to comments.