Archive for November 21st, 2009
091122 – “The Ensign”
November 21st, 2009
“The Ensign”
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3 minute rounds.
Post total rounds completed to comments.
From CrossFitFootball.com.
091121 – Full Mission Profile
November 21st, 2009
Part 1 – Rendezvous with Convoy: Run 1.5 Miles with 35/25lb DB
*Intermediate run 1 mile with 25/15lb; Beginners run 1/2 mile with 15/10lb
Part 2 – Contact with Militia:
5 Rounds of: Run 100 Meters, 10 Burpees
Part 3 – Load Supplies: 5 Rounds of:
10 Deadlifts (Rx = 185lbs / Int = 135lbs / Beg = 95lbs)
5 Clean and Jerk (Rx = 135lbs / Int = 95lbs / Beg = 65lbs)
*Rx women do Int men; Int women do Beg men.
*Each team gets 2 barbells, only 2 can work at a time.
Part 4 – Security Coverage to Village:
Run back to safety, repeat part 1!
*Coaches notes: Everyone at 10am, done in teams of 4-5.
Post team times to comments.
Picture = L to R: Paul, Christian, Nolan, Evan