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Friday, 24 Jun, 2011

Posted by Mandee on June 23, 2011   |   18 Comments

Warm-up:

The Dennis Berry double-under drill

 

Workout:

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”, 20 pound ball

Post time to comments.

 

Cool-down:

Spend 5 minutes with a foam roller to the quads!

 

Coaches Prep Course: Programming Bias vs. Targeting” withย Chris Spealler,ย CrossFit Journal preview video [wmv] [mov]

Kevin Lowe takes on The 2011 Spartan Death Race

 

REMINDER: Don’t forget about our cheat meal cooking workshop tonight at 7 PM and our Pull-up workshop being held tomorrow at 12 noon. See you guys there!

18 responses to “Friday, 24 Jun, 2011”

  1. Carson says:

    The Dennis Berry Double Under drill….Does that mean we have to do them all on one leg?? ๐Ÿ˜‰

  2. Dennis says:

    Wow that board is filled up. Showing some great consistency CFHSV athletes. Keep it up.
    FYI, I have been up in the Westminster Maryland area (30 miles N/E of Baltimore) and I found a great gym. Great Coach named Beau, great family, great people and great training. They take you in great. So if you are ever in the area hit up their gym, CrossFit Retribution! Train Hard, Train Smart, Train to Survive! OkieDB Out
    PS good luck KLowe

  3. Eric Hedges says:

    Bench Press 225(10) 265(8) 285(2)

    Scaled Double Unders 11:46

    5 sets of 5 reps Deadlifts 185 lbs

  4. Tye says:

    5/3/1 Bench 170(5)-195(3)-215(3)

    Did 20 TTB in place of DU’s since I did this one on Monday, 9:45. The 2-fer-1’s went much better, but the TTB were much slower than DU’s for me. On Monday I did this WOD in 8:15 RX’d

    Weighted Dip 5X5 at 40lbs

  5. Justin says:

    14:23 scaled to singles

  6. cooler than the polar bear's toenail says:

    15:12 Rx’d
    2 months of inconsistent CFing and it showed today. Missed too many DUs and spent too much time staring at the wall ball. On a positive note, I figured out how to breathe more efficiently on the 2’fers.

  7. Josh McGuire says:

    14:40
    Scaled to 30 DU/round

    This was dismal. That’s the last time i ever want to see buy one get one free wall balls…..I was talking to the med ball on round three.

  8. Jake says:

    Hey guys,

    Just a reminder. Please bring $10 to cover the cost of food if you plan on coming to the cooking workshop tonight.

    This will be epic!

    • Ben Jarrell says:

      Didn’t realize that was tonight. I already made plans. Post the recipes!

    • Tye says:

      Can’t wait to see what sick and disgusting things you and Robert have come up with, and by sick and disgusting, I mean sugar coma inducing delicousness.

      Wish my cheat night was tonight, but it’ll be fun just to watch.

  9. Ben Jarrell says:

    My knees are afraid of this wod.

    • Josh McGuire says:

      Be afraid of your heart exploding on this one…that’s worse than anything that can happen to your knees. ๐Ÿ™‚

  10. Will Blankenship says:

    15:40 rxd

  11. Ron Wood says:

    13:24 scaled to singles. STILL recovering from Badger

  12. Lesha says:

    14:22 rx’d

  13. Karen says:

    15:24 rxed. NOT a fan of two-fers, but…. I guess they make single Wallballs seem easy(ier).

    DUs worked pretty good today, linked 20 to 30 each round.