12/27/2009

''Max Effort Box Jumps'' (12.28.2009)

Warm-up Drills (12.28.2009)
Row 750m
2 Rounds of
12 x Air Squat
12 x Push-ups
12 x GHD Sit-ups


''Max Effort Box Jumps''(12.28.2009)
Box Jump for Maximum Height 1-1-1-1-1

Post vertical records to comments.

''SDHP, Wallball Met.Con.'' (12.28.2009)
Complete 7 Rounds for time of
10 x Sumo Deadlift High-Pull (95lbs)
10 x Wallball (20lbs)

Post times to comments.






CrossFit Endurance WOD (12.28.2009)
Swim, Bike, Run, or Row (C2)

3 Rounds of
:05 seconds on x :10 seconds off,
:20 seconds on x :10 seconds off,
:10 seconds on x :10 seconds off,
:30 seconds on x :10 seconds off,
:15 seconds on x :10 seconds off,
:25 seconds on x :10 seconds off

Post distances to comments.

10 comments:

Anonymous said...

21/31F/31/34F.

Then for the 7 rounds of 10. Got 16:09

Deuce

Anonymous said...

Box Jumps
36/40/44F/44F/44
SDHP, Wall Ball Met.Con Rx'd
12:31

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Dang!

Anonymous said...

32/36f/36f/36f

met-con 8:11 rx"d

Indy


24/28/32/36/38f

met-con 11:44 65lbs

Khan

Anonymous said...

24/28/32/36F/36F

Met-con 8:46 65 lbs

Brian

Big Ben said...

28/32/34/35/37

met con- 11:42 rx'd

lewis.robertdavid@gmail.com said...

40/42F/42/44/46F

MetCon rx'd - 11:32

-Bert

Walter said...

Box Jumps:
28/30/33/35F/35F

SDHP (75#) / Wallball (20#)
13:30

Nick said...

42/43/45/46F/46F

Metcon as Rx'd

6:08

-Rambo

Anonymous said...

Lynn
24/28/32/34F/34F
Met. Con. 65# SDLHP, 14# ball
10:09

Anonymous said...

32/36/38/40F/40F

MetCon Rx'd 10:50

Mark