November 28th, 2011

CrossFit SW Portland
November 28th, 2011

warm up + Skill + Mob wod = see board

Options A) Function or B) Being

Function:
Row 30 sec @ really high effort
Rest 3:30 walking off rower
Repeat for as many sets up to a max of 12 sets
(when you see a critical drop off in meters obtained per set, you’re done)

Being
part 1:
Run 10 min @ Z1
+
Run 30 sec @ 90%
Run 30 sec @ 50% x 6
(walk 2 min after 6 sets)
Run 1 min @ 90%
Run 1 min @ 50% x 4
(walk 2 min after 6 sets)
Run 90 sec @ 90%
Run 90 sec @ 50% x 2
+
Walk cool down – 10-15 min
rest 6+ hours
part 2:
A. TnG Dead Lift – 60% 1RM; 7,7,7,5,5,5,3,3,3; rest 30 sec b/t sets
B. Rope Ascent – 1 climb/minute leg less – 20′ x 8 minutes
C. Tabata Sit Up – unanchored, no abmat, hands at temples; total divided by 8 is score

And last but not least it is Day (27) of the 100 day burpee challenge!

GET SOME!

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