8/24/2009

Lunge, Pull-up, Sit-up Met.Con(08.24.2009)

Warm-up Drills (08.24.2009)
Row 1000m
Samson Stretch

Lunge, Pull-up, Sit-up Met.Con(08.24.2009)
Complete the following for time
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups

Post time to comments.


Skill Development(08.24.2009)
Complete the following at your own pace
21 x Back Extensions
:30 x Handstand
15 x Back Extensions
:30 Handstand
9 x Back Extensions
:30 Handstand

CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%

Post time to comments

25 comments:

Anonymous said...

Lunge, Pull up, Sit up Met Con
11:19
DANG!

Anonymous said...

I cannot wait to get back to the Stable.....did ya miss me for two days?

OD

Anonymous said...

14 and change

Jim

Anonymous said...

Joe F
Lunge(100ft)/pull up, sit up(21/18/15/12/9/6)
31:50

Bert said...

20090824 - Lunges, Pullups, Situps

15:08

Bert said...

Oh, apparently the reps don't go down to 3, so my time would be about 13:39. Apparently I did an extra set.

20090824 - Lunges, Pullups, Situps

13:39 (adjusted time) new PR by 30 seconds or so

sdaghir@gmail.com said...

Nice job showing up for the morning class, Bert.

Bert said...

Yeah, my bad on that one. I was planning on going to the morning class, but then some stuff came up that I had to take care of.

Paul Kelly said...

Pull-up, Sit-up, Lunge Met. Cond. WOD

Warm-up: 1000m row (3:58)

100ft walking lunges
Pull-ups: 21-18-15-12-9-6
Situps: 21-18-15-12-9-6

Time: 10:30

-PK

Anonymous said...

CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
C2: 4k Tempo 90% damper 6 19:38

100ft walking lunge Pull-up,sit-up-21,18,15,12,9,6

Heidi- 15:27

Mark- 13:35

Anonymous said...

Jefe`
As RX 9:59

Katie
19:05
(Mix of kipping pullups and blue band)

RaJ said...

RX- 20:09

Anonymous said...

I am so sorry I missed today's class. I feel like such a slacker. My bad entirely.

And before you think I am flaking out, I have to tell you, I can't be there tomorrow. I have to be in Derry for 7:15 AM.

I WILL be there Wednesday morning. Sorry for the missed days!

~mikolaĆ­

Anonymous said...

oh...and Samy... dude... you have to clear out your VM so peeps can leave you messages when you don't pick up your phone :0)

~mikolaĆ­

Anonymous said...

Stunt Mike

Lunge, Pull up, Sit up Met Con

18:46

Ze German said...

21, 15, 9

9:45

Anonymous said...

wod as Rx'd

20 and change

Billy

Anonymous said...

Lynn
100 ft walking lunge/pull ups/sit ups
21/18/15/12/9/6
24:03

Anonymous said...

TACO
WOD

21:37 of hell.....Sorry Butch

Just realized it was 18 not 19, Stoopidity is always rewarded....

211 said...

Rx'd

14:39.

Mike C

Jill 10 and change with blue band.

You sub 10 maniacs should be ashamed of yourselves. You're giving me nightmares.

Anonymous said...

Lunge/pull-ups 1 knee in black band/sit-ups
21/18/15/12/9/6

13:something.......ugh my brain is fried from the heat.

ChaCha

Anonymous said...

OD checking in - Lunge/Pull ups/ Sit Ups/ using the green band TIME 19:49.

Thanks Taco for giving me Kudos about running the 5K last time and not remembering that I cried when I ran the 3K with you or should I say when you ran it with me. :)

Social Life calls - will see you all Wed

OD

Anonymous said...

Lunge/Pullups/Situps
black band
18:07
not great but I coulnd't feel my quads halfway through so that makes up for it!

erica

Anonymous said...

18:46 for time

-Nate

Anonymous said...

14:24

Indy