CrossPit 6/25/2007
Posted: 26 June 2007 07:30 AM   [ Ignore ]
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Warm up: Run 4 laps. 1st person in does 0 burpees. 2nd and 3rd person in do 5 burpees, 4th and 5th person in do 10 burpees, 6th and 7th person in, do 15 burpees. Stretch.

Skill: Round kicks (Right + Left + Right)

Workout

Big Dawgs
4 rounds
1 hill sprint
15 slam ball (20#/12#)
30 Round kicks on heavy bag

Pack - 3 rounds of above

Puppies
3 rounds
Hill Run
10 slam ball (lighter weight)
20 round kicks on heavy bag

Skill: Escape closed guard w/ base and posture. Escape closed guard +pass opponent’s legs+ punch to face of opponent on mat then take side control. Escape the mount (trap and roll to closed guard) then escape the closed guard.

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M/31/5’10”/175#

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Posted: 26 June 2007 07:30 AM   [ Ignore ]   [ # 1 ]
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good job everyone. this was a tough class.

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M/31/5’10”/175#

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Posted: 26 June 2007 07:59 AM   [ Ignore ]   [ # 2 ]
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11 minutes for pack.

Ow. I hurt.

Excellent!

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We have too many heroes lost and not enough workout days to commemorate them. I think it’s fitting to always think of the men and women in service, whether military or peace officers and public safety, as we do our workouts. A bit of motivation to throw a little of our sweat and maybe a drop of blood on the floor in their honor.

http://laurarcrossfit.blogspot.com

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Posted: 26 June 2007 12:32 PM   [ Ignore ]   [ # 3 ]
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I only managed pack. Hill sprints allways do me in.
Ground work was great.

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As I get older I find I only have two major problems.  First, my memory seems to be going.

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