Home CrossFit Saturday the 31st of December, 2011

Saturday the 31st of December, 2011

Posted on December 30, 2011 Dominic
4 Comments BOOKMARK

9am Class Only

5 Rounds for time of:
400 meter run
15 burpees

SCORES

NUTRITION CHALLENGE IS ALMOST HERE-GET IN!

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4 Responses to “Saturday the 31st of December, 2011”

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  • CF Kids says:
    December 31, 2011 at 7:45 am

    Kids class is on, 9AM

  • jess says:
    December 31, 2011 at 9:19 am

    Sunrise beach run with Daniel, Bianca and Joey-
    amazing!
    8.22 miles- the watch is amazing too!
    Daniel’s internal gps was almost on point with the garmin.
    Great way to start new years!

  • Joseph says:
    December 31, 2011 at 12:17 pm

    Warm up
    3 rounds
    15 squats
    10 push ups
    10 hollow rocks
    10 DH pull ups

    Skills
    Head Stand kip to hand stand 5 minutes

    Bench
    145×5
    164 x3
    185×6

    Ring complex x3 rounds

    Prowler intervals
    load on 140#
    15 second work/45 second rest
    x8

    Planche hold progression 15 seconds on/ 30 seconds off

    Stretch
    2 beers…

  • DM says:
    December 31, 2011 at 7:32 pm

    Kalsu
    100 thrusters 135#
    5 burpees on the minute every minute
    36:59

    An absolute death march. Wanted to quit every rep. 180 burpees, several minutes with no thrusters. Almost waived the white flag at 55, 70, 77, 81. Glad I didn’t.
    Dear squats, I HATE YOU…see you Monday.