12/07/2009

''Nicole'' (12.07.2009)

Warm-up Drills (12.07.2009)
750m Row
9 Fundamentals x 10 reps each
Samson Stretch

''Nicole'' (12.07.2009)
Complete as many rounds as possible in 20:00 of:
400m Run
Max Pull-ups

Post rounds completed and reps per round to comments.

Skill Development (12.07.2009
12 x Strict Ring Dips
1:00 x Ring Support

Emphasize a slow and controlled full range of motion, holding at the bottom of reach Ring Dip for :02.

CrossFit Endurance Rest Day (12.07.2009)

11 comments:

Big Ben said...

I noticed my brother signed a post over the weekend as the more handsome yaris. Ill let him have that because we know he has been sand bagging his workouts in kuwait

Anonymous said...

10/8/9/7 + the run

Khan

Anonymous said...

Stunt Mike

4/4/4/4/4

Anonymous said...

20/18/18/19/16

Jim

Nick said...

W/ a 20lb. vest

15/14/17/12/12

-Rambo

Anonymous said...

15/12/9/9/7

Mark

Anonymous said...

Lynn
"Nicole"
13/13/10/14/13 plus 400m

Anonymous said...

Missed you guys yesterday. Work is crazy and I had to work late. Hopefully will see you today.........

OD

Anonymous said...

"Nicole"
7/8/8/6/7 (graduated to the blue band)
Walter

Anonymous said...

JoeF
400m run/pullups(blue band)
10/10/10/10+400m

Anonymous said...

6/5/6/6/5/6 plus 400 m run for each

Brian