11/29/2009

''Ring Dip, Pull-up Met.Con.'' (11.30.2009)

Warm-up Drills (11.30.2009)
Row 500m
2 Rounds of
12 x Burpees
12 x Medicine Ball Cleans (20lbs)

''Ring Dip, Pull-up Met.Con.'' (11.30.2009)
Complete 10 Rounds for time of
10 x Ring Dips
10 x Pull-ups

Post times to comments.

Skill Development (11.30.2009)
3 Rounds for time of
21 x GHD Sit-ups
21 x Back Extensions

Post times to comments.

CrossFit Endurance WOD (11.30.2009)
Swim, Bike, Run, or Row (C2)
4 Rounds of 5:00 x 3:00 rest
Hold maximal distance possible on each of the 5 min rounds.

Post distances to comments.

14 comments:

Anonymous said...

Ring Dip, Pull Up Met Con...
12:33
GHD/Back Extension
3:59

Dang!

lewis.robertdavid@gmail.com said...

20091130
----------
Ring Dip, Pullup MetCon
22:53
----------
GHD/Back Extension
06:35
----------

Still a bit rusty with the shoulder.


-Bert

Anonymous said...

13:12
3:59.2

Jim

D Benton said...

Doug- 15:05 BB Half Length rings, 7:15 for SU/BE

Anonymous said...

Good workout today. I gotta get my groove back! Ring Dip, Pull up (modified) 9:53
Sit up/Back Extensions as Rx'd 8:13

OD

sdaghir@gmail.com said...

OD, if you would just chill-ax with the damn body shots you'll get your groove back in no time.

Footnote: From this point on we will never use phrases like ''get my groove back!'' to indicate any desire to regain dormant CrossFit Ninja Skills...
However, the verb ''chill-ax'' is free for all to experiment with.

Anonymous said...

Lynn
ring dip,pullup met. con.
15:52
ghd/back extension
7:19

Anonymous said...

Samy, you need to chill-ax with the language control and let OD get her groove on.

Anonymous said...

Mike L.

MetCon: 16:51 rx'd

GHD/Back Ext.: 4:28

Anonymous said...

Ring Dip, Pull Up Met. Con -

15:04 (I miss my blue band. Had to resort to jumping pull ups by round 5)

GHD/Back Extensions 6:29

Bada Bing

Big Ben said...

13:25 w/ modified dips

Anonymous said...

JoeF
12dips/21squats/12push-press(65lbs)
13:36/5rounds=2.7min/round
GHD/back extension-21reps each
5:11/3rounds=1.7min/round

Anonymous said...

14:57 met/con
5:42 sd

Indy

18:19 met/con
4:28 sd

Khan

Anonymous said...

10 X Tire Dips w/feet at equal height (on weights)
10 X assisted Pull-UP (green band)
11:40

Skills Development
21 X GDH Sit-Ups (vertical)
21 X Back Extensions
8:26

Walter