10/22/2009

"Helen Gets Pushy" (10.23.2009)

Warm-up Drills (10.23.2009)
Row 500m
12 x Wallball Shots (20lbs)
12 x Medecine Ball Cleans (20lbs)

"Helen Gets Pushy"(10.23.2009)
Complete three rounds for time of:
Run 400 meters
21 x Kettlebell Swings (55lbs)
12 x Handstand Push-ups

Post time to comments.

Skill Development (10.23.2009)
30 x GHD Sit-ups

CrossFit Endurance WOD (10.23.2009)
3 x Long Intervals
Swim: 3 x 400m... Deviate no more than 30 sec from fastest 400m. Recover 3 min between efforts. SC: ,2x through only.
Bike: 3 x 4 miles... Deviate no more than 90 sec from fastest 4 mile. Recover 5 min between efforts.
Run: 3 x 1.5 miles... Deviate no more then 90 sec from fastest 1.5 mile. Recover 5 min between efforts. " SC, 2x through only.
C2: 3 x 1500m... Deviate no more then 20 seconds from fastest 1500m. Recover 4 min between efforts.

Post times to comments.

11 comments:

Anonymous said...

"HELEN GETS PUSHY"
Friggin JIMBO.

Time: 13:27

-PK

Anonymous said...

haha you put up a good fight paul there is no shame in that

12:11

Jim

Anonymous said...

Helen Gets Pushy
13:27

Dang!

Anonymous said...

HSPU Helen

13:19 (modified HSPU)
Justin

Anonymous said...

Helen Gets Pushy -

13:22 Modified HSPU

Bada Bing

Nick said...

w/ 2 pood KB

11:43

-Rambo

Anonymous said...

W/ 2 pood KB and mod HSPU

12:40

Mark

Anonymous said...

17:07 w/ monster KB

~Nate

Anonymous said...

JoeF
Run 400m/21KBswings(55#)/12HSPU(modified)
14:47min/3rounds=4.9min/round

Anonymous said...

13:47 mod hspu's

Indy

11:48 mod hspu's/ 16kg

Khan

Anonymous said...

Intro to CrossFit:
Row 2000m - 9:05
Review Fundamentals
Complete as many as possible in 6:00:
5 X Med Ball Clean
5 X Push-ups

6 sets

Walter