12/08/2009

''Row, Overhead, Burpee Met.Con.'' (12.08.2009)

Warm-up Drills (12.08.2009)
3 rounds at your own pace of
18 x Double-unders
7 x Pull-ups
7 x Push-ups
7 x Air Squats

Sub in 36 x Double-Under ''attempts'' as needed.

''Row, Overhead, Burpee Met.Con.'' (12.08.2009)
Complete the following for time:
1000m Row
30 x Overhead Squats (95lbs)
50 x Burpees

Post times to comments.

Skill Development (12.08.2009)
3 Rounds of
25 x GHD Sit-ups
Rest :30 between rounds.



CrossFit Endurance WOD (12.08.2009)
Swim: 10lbs vest or weight, 3 x (50m/y + 100m/y + 200m/y)
Bike: 30lbs vest 3 x ( 1/2mile + 1 mile+ 2 mile)
Run: 20lbs vest 3 x ( 200m + 400m+ 600m)
C2: 20lbs vest 3 x ( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set.

Post times to comments.

10 comments:

Anonymous said...

1000m row
30 ohs - 95lbs
10 burpees
11:20

Stunt Mike

Anonymous said...

Row, OH, Burpee Met.Con
as Rx'd
16:58

Dang!

Anonymous said...

9:42 Rx'd

Jim

Anonymous said...

13:14 @65lbs

Khan

Kristina said...

13:51 @ 65lbs

Nick said...

As Rx'd

8:58

Crossfit Endurance WOD
"10X Sprints"
-10X 100M run, 90 second rest between, no penalties

-Rambo

Anonymous said...

OH MAN ANOTHER LATE NIGHT AT WORK - I need to come and workout - Try again tomorrow

OD

Anonymous said...

Lynn
12:33 @65#

Anonymous said...

18:00 45lbs

Brian

Anonymous said...

Row, Overhead, Burpee Met, Con -

12:28 22 kgs

Bada Bing