11/18/2009

''The Self Fulfilling Prophecy" (11.18.2009)

PK, it was a blast having you train with us over the last few months, we can't wait to see you excel on your journey towards NSW.

Warm-up Drills (11.18.2009)
800m Run
9 Fundamentals x 12 reps each
Samson Stretch

''The Self Fulfilling Prophecy" (11.18.2009)
3 Rounds for time of:
Broad jump 50m counting the number of jumps
Lunge that many times (alternating legs)
Deadlift (bodyweight) that many reps
Box jump (20'') that many reps
Air Squat that many reps

Post time and number of jumps to comments.

Skill Development (11.18.2009)
50 x GHD Sit-ups

CrossFit Endurance WOD (11.18.2009)
Swim, Bike, Run,or Row (C2)
6 Rounds of
(:90 seconds max distance x :90 seconds rest)

Post distances to comments.

12 comments:

The Don said...

PK, I bummed I'm can't tell you in person, but good luck at boot and bud/s. I know you'll do well. You will be missed.

Anonymous said...

Self Fulfilling Prophecy..badass name
4:40 @185

Dang!

Anonymous said...

Lynn
Self-fulfilling prophecy
8:02 @ 125

Anonymous said...

wod as rx'd

7:03 @ 235
billy the tuff

k said...

6:00 at 135 and crossfit endurance

Nick said...

Good luck PK, hell of a job on the Halloween WOD, stay strong out there.

as Rx'd w/ 205#
reps per round: 8/8/8

3:44

-Rambo

Anonymous said...

4:13 Rx'd 195
6/6/6

Jim

D Benton said...

Doug

8/8/8 165
9:14

Anonymous said...

As Rx'd 165#
8/8/8
7:43

Mark

Anonymous said...

The Self Fulfilling Prophecy -

As rx'd 70 kgs
8/8/8
7:41

Bada Bing

Anonymous said...

8/8/8 8:07 rx'd

Indy

10/10/10 8:19 rx'd

Khan

Anonymous said...

Broad Jump - 10/10/10
11:27

Walter