11/27/2009

''Helen'' (11.27.2009)

Warm-up Drills (11.27.2009)
200 x Single-Unders
12-9-6 reps each of
Walking Lunges
Push-ups
Jumping Pull-ups
Abmat Sit-ups

''Helen'' (11.27.2009)
Complete 3 Rounds for time of
400m Run
21 x Kettlebell Swings (55lbs)
12 x Pull-ups

Post times to comments.

Skill Development (11.27.2009)
30 x Hang Squat Cleans (45lbs)

CrossFit Endurance WOD (11.27.2009)
''Tempo 90%''
Swim: SC: 8min LC: 12min U: 20min
Bike: SC: 30min LC: 50min U: 70min
Run: SC: 15min LC: 30min U: 60min
C2: SC: 10 min LC: 15min U: 20min

Post distances to comments.

11 comments:

Anonymous said...

Helen as rx'd
14:11
Dang!

Anonymous said...

"Helen"

14:08 Rx'd

Mark

D Benton said...

Doug-

18:48 Blue Band, 16gx42

Anonymous said...

Lynn
"Helen"
16:42 (16kgx42)

The Don said...

It was awesome to see all the old firebreathers and meet some new ones on my break. I look forward to getting swollen with you all real soon.

"Helen" Rx'd

20:12 PR

Anonymous said...

Mike L.: 10:07 rx'd w. treadmill

Crossfit said...

Damnit Mike, now everyone is going to figure out that our 400m run route is more like 470... Nice score.

Anonymous said...

Helen -

13:29 20kg Kettlebell and also on a treadmill.

Bada Bing

Anonymous said...

12:51

Jim

Anonymous said...

12:21 rx'd

Indy


18:29 rx'd

Khan

Anonymous said...

400m Run
21 X Kettlebell Swings (30#)
12 X Pull-ups (green band)
15:57

Mike and Matt helped with Hang Squat Clean - practiced w/45# - attempt to max - 65/85/105

Walter