W.O.D. 7.9.11

Five rounds for time of:
1 Rope climb, 20 feet
5 Ring dips
15 Toes to bar
20 Walking lunges

CrossFit Manifesto:

Regimens built from functional exercises at high intensity and constantly varied structure -

Produce a superior cardiorespiratory adaptation
Are essential to fitness and health
Constitute the most effective rehabilitation from injury
Comprise the only truly safe protocols
Elicit an inordinate neuroendocrine response
Are singularly unique in developing core strength
Yield unparalleled general physical preparedness or fitness

"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away."
—Antoine de Saint-ExupĂ©ry

Todd: 14:36
Joe A: 25:35
Sam D: 19:15
JZ: 19:40

Jen S: 19:04

Shoe: 28:02
Howard: 21:45
Krista: 23:30
Dianne: 23:29
Dorothy: 20:59
Rhonda: 21:44
Nicole: 23:20
Tamas: 25:00
SAZ: 29:05
Danielle S: 16:15
KSB: 21:00
Arin: 14:28
Vincent Vincent: 20:24

1 comment:

Miranda said...

globo wod with the cuz:

400m run then,
circuit, cylce through each for a min, then rest a min. 3x
mountain climbers
125#sumo deadlift
15# manmakers

finished with 10-1 75# HPC and sit ups