9/23/2009

''Chelsea'' (09.24.2009)

Warm-up Drills (09.24.2009)
Row 500m
9 Fundamentals (PVC)
12 reps each
Samson Stretch

''Chelsea'' (09.24.2009)
Every minute, on the minute, perform the following:
5 x Pull-ups
10 x Push-ups
15 x Squats
Continue for as many minutes as possible, the time left over after each round is your rest.

Post minutes completed to comments.

Skill Development (09.24.2009)
Complete the following at your own pace
15-12-9-6-3 reps each of
GHD Sit-ups
Back Extensions

CrossFit Endurance WOD (09.24.2009)
Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
RPE: Rate of Perceived Exertion

Post times to comments.

14 comments:

Anonymous said...

"CHELSEA"
5x pull-ups
10x push-ups
15x squats
As Rx'd
Rounds: 41 +5/10/13

-PK

Kristina said...

Chelsea

13 +5/10/13 green band

Anonymous said...

JoeF
"Chelsea"
5pull-ups/10push-ups/15squats in 1 min
8rounds plus 5+10+10
"Endurance"
3x500yds swim/1 min off
1-8:50(15RPE)
2-8:45(17RPE)
3-8:25(TT)

Anonymous said...

"chelsea" Rx'd
13 minutes plus 5 + 10 + 11

KATIE

Anonymous said...

Chelsea - 24 rounds plus 5 plus 10 not bad for an old lady :) hahahahahhaha

OD

Big Ben said...

frustrated!

chelsea- 5 rounds + 5/10/13

Anonymous said...

49 rounds even

-Griggs

Nick said...

as Rx'd

30 rounds +5/10/8

-Rambo

lewis.robertdavid@gmail.com said...

20090924 - Chelsea

25 + 5/10/8

Absolute devastation.


-Bert

Anonymous said...

22+5+10+14

Jim

Anonymous said...

Staci 11+10 push-ups +10 squats green band

Anonymous said...

Chelsea

9 rounds 5+10+13 Blue Band

Sam

Anonymous said...

12 Rounds + 10squats RX'd

Khan

43 rounds + 13 squats RX'd

Indy

Anonymous said...

Chelsea
19 Rounds

Dang!