10/12/2009

''Diane'' (10.13.2009)

Warm-up Drills (10.13.2009)
Row 1000m
12-9-6 reps each of
Push-ups
Box Jumps (20'')

''Diane'' (10.13.2009)
For time complete 21-15-9 reps of:
Deadlift (225lbs)
Handstand Push-ups

Post times to comments

Skill Development (10.13.2009)
15 x Muscle-Ups (from full extension)
or
21 x Pull-ups
21 x Ring Dips (biceps to rings)

CrossFit Endurance WOD (10.13.2009)
Swim, Bike, Run, or Row (C2)

4 min on x 3 min rest
2 min on x :30 sec rest
1 min on x 3 min rest
2 min on x :30 sec rest
4 min on x Done!

Cover as much distance as possible in each of the prescribed time intervals.

Post distances to comments.

14 comments:

Anonymous said...

decided to join the morning crew.....
warm up:
row 1000m
21/15/9 pushups/boxjumps... oops

Diane as Rx
21/15/9 225#dl / hspu 10:45 (i think i always forget!)

Kevin Jones

Anonymous said...

"DIANE"
185lbs Dead lift
Hand-stand Push-ups as Rx'd

Time: 7:45
-PK

Anonymous said...

Diane

165lbs Deadlift
Modified HSPU

Time 7:00

Its great to be back at the stable!

ChaCha

Anonymous said...

Diane -

6:55 155lbs and Modified HSPU

Bada Bing

Anonymous said...

"Diane"

Mike L.: 9:04 225# Rx'd for half the HSPU (band assisted fo rthe other half)

Anonymous said...

9:25 185lbs HSM

Indy

8:21 115lbs I did the wall hspu's but couldn't manage the full range of motion. Soon.

Khan

Anonymous said...

7:08 rx'd

Jim

Nick said...

as Rx'd

5:19

-Rambo

Anonymous said...

Lynn
"Diane" w/ 115# dl and hspu modified
4:12

lewis.robertdavid@gmail.com said...

20091013 - Diane

185# & HSPU rx'd

11:05




PT test Wednesday morning.

-Bert

Anonymous said...

Staci 7:11 135 pounds

Anonymous said...

Diane, Deadlift @ 225, HSPU mod
10:44

Dang!

Anonymous said...

4:42 Rxd ADAM

Anonymous said...

JoeF
21/15/9-deadlift(185lbs)/hspu(ghm)
6:43/3rounds=2.24min/round