12/18/2009

''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)

Warm-up Drills (12.18.2009)
2:00 x Single-Unders
3 Rounds of
9 x Pull-ups
9 x Push-ups
12 x Air Squats

''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)
Complete 3 Rounds for time of:
500m Row
21 x Rings Dips
12 x Pull-ups

Post times to comments.

Skill Development (12.18.2009)
3 Rounds of L-sit/V-sit Time Trial
Hold an L-sit/V-sit for maximum time, rest as long as you need between rounds.

CrossFit Endurance WOD (12.18.2009)
Swim: 3 x 350y/m, 2 min Recoveries, Best possible pace
Bike: 3 x 5k, 2 min Recoveries, Best possible pace
Run: 3 x 1000m, 2 min Recoveries, Best possible pace
C2: 2 x 1200m, 2 min Recoveries, Best possible pace

Post times to comments.

10 comments:

Anonymous said...

As rxd 18:19

Deuce

Anonymous said...

Row, Ring Dip, Pull Up Met.Con as Rx'd..
10:51
L-Sit TT: 30sec, 20sec, 22sec

Dang!

Anonymous said...

Samy here is that human driven treadmill I was telling you about...pretty sick.

http://www.woodway.com/performancetreadmills/speedboard.html

Dang!

Anonymous said...

JoeF
500m row/21ring dips/12 push-ups
18:26/3rounds=6.03/round
L-sit-up TT-15/10/20sec.

Anonymous said...

9:26

20/22/25

Jim

sdaghir@gmail.com said...

Dude that treadmill is sick, now we have to save up and get some for the gym.

Anonymous said...

13:24 Rx'd

Brian

Anonymous said...

14:39 Rx'd

26/15/19 L-Sit on paralettes
Mark

Anonymous said...

500m row
21 X Ring Dips (from floor w/legs bent)
12 X Pull-up (blue band)
15:13

Skill Development
L-Sit (rings) 20/31/38

Walter

Skiff said...

''Row, Ring Dip, Pull-up Met.Con.'' (12.18.2009)
Complete 3 Rounds for time of:
500m Row
21 x Rings Dips
12 x Pull-ups

Time was 17:07

Skill Development (12.18.2009)
3 Rounds of L-sit/V-sit Time Trial
Hold an L-sit/V-sit for maximum time, rest as long as you need between rounds.

L-Sit
Times- 12.4 sec, 22.64 sec., 17 sec.