9/10/2009

''Annie'' (09.11.2009)

Warm-up Drills (09.11.2009)
1600m Run

''Annie'' (09.11.2009)
50-40-30-20-10 rep rounds for time of:
Double-unders
Abmat Sit-ups

Skill Development (09.11.2009)
30 x Hip and Back Extensions
Use as many sets as needed without going to failure.

Link: GHD Hip and Back Extension Demo Video

CrossFit Endurance Rest Day (09.11.2009)

11 comments:

Anonymous said...

Annie

8:01

Dang!/Kyle
Have a great weekend everyone!

Anonymous said...

Annie
Time: 18:23 (It takes a lot longer when you can only get double unders one at a time....)

-PK

Big Ben said...

11:12

Anonymous said...

Lynn
50/40/30/20/10
DOUBLE UNDERS/ABMAT SITUPS
18:23 or something like that

RaJ said...

2010??? Samy may kill me by then with all these workouts

Anonymous said...

14:30 or something like that

Jim

Anonymous said...

Annie
10:14 single unders and sit ups
ChaCha

Anonymous said...

Annie 14:56 single unders and sit ups

Bada Bing

Anonymous said...

It never ceases to amaze me what Samy has accomplished with me! Now the biggest thing for me on this workout was the warmup. For the first time since I started Crossfit NO WAIT for the first time in my life I ran 1600M without stopping and without walking any of it............WOW A PERSONAL RECORD ONCE AGAIN For Annie my time was 10 something. OD

sdaghir@gmail.com said...

''OD'', all I do is show you guys new mortal combat moves and then write stuff on a whiteboard... you freaks are the ones relentlessly driving towards new levels of elite fitness and we couldn't be happier watching you knock down milestone after milestone. Keep killing it you little beast you.

Anonymous said...

10:55 T.Khan