Tuesday, 21 December 2010
Announcements:
Times:
"2008 CrossFit Games Deadlift / Burpee WOD"
Compare to: 09 October 2009, 08 January 2010, 13 July 2010, 03 August 2010, 26 October 2010
Five rounds for time:
Study as Much as You Sweat:
- Schedule for the holiday season.
- CrossFit Montana Winter Challenge.
- 12 Days of Christmas Challenge Day 12 - Burpee!
- 100 Day Challenge: Day 21, 80 to go!
- Get the workouts in your email! Subscribe today!
Times:
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode:
- Weightlifting
- Body weight / Gymnastics
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Windmill stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- Squat therapy with Sotts press
- 2x10:
- Push / Hip open / close: thruster
- Pull: pull-up
- Midline flex: KTE
- Midline extend: good morning
- Deadlift
- Rope climb
- Box jump, max height
- Rope climb practice
"2008 CrossFit Games Deadlift / Burpee WOD"
Compare to: 09 October 2009, 08 January 2010, 13 July 2010, 03 August 2010, 26 October 2010
Five rounds for time:
- Deadlift x5 (275# / 185#)
- Burpee x10
- Rope climb, 3x
Study as Much as You Sweat:
- Rope climbing with Mikko Salo at CrossFit Santa Cruz - video [wmv ] [mov ]
- Rope climb (Russian wrap with Kim and Adrian Bozman)
- Legless rope climb with Adrian Bozman and Carl Paoli
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