1/08/2010

''Lunge, Pull-up, Sit-up Met.Con.'' (01.08.2010)

Warm-up Drills (01.08.2010)
1000m Row (Holding Bodyweight x 1.5+ watts)
9 Fundamentals x 5 reps each (45lbs/20lbs)
Hip Mobility Complex

''Lunge, Pull-up, Sit-up Met.Con.'' (01.08.2010)
Complete the following for time:
100 ft Walking Lunges
21 x Pull-ups
21 x Abmat Sit-ups
100 ft Walking Lunges
18 x Pull-ups
18 x Abmat Sit-ups
100 ft Walking Lunges
15 x Pull-ups
15 x Abmat Sit-ups
100 ft Walking Lunges
12 x Pull-ups
12 x Abmat Sit-ups
100 ft Walking Lunges
9 x Pull-ups
9 x Abmat Sit-ups
100 ft Walking Lunges
6 x Pull-ups
6 x Abmat Sit-ups

Post times to comments.

Skill Development (01.08.2010)
30 x Hang Squat Snatch (45lbs)

CrossFit Endurance WOD (01.08.2010)
''Tempo 85-90%''

Swim: 1000m/y total, at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total, at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total, at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total, at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

11 comments:

Anonymous said...

13:58 (green band)

Brian

Anonymous said...

24:58 (50' / black band)

GI Jane

Anonymous said...

18:52 Blue Band

Deuce

Anonymous said...

14 mins but i started out at 18 pull up and sit ups. ANd went down from there. Was not at the crossfit gym had to to go a normal gym. So fucking weak.

Andrew

Anonymous said...

GI JANE...destroying her body...love it.

samy, i love the picture of absolute carage and destruction in the box. keep destroying bodies...the athletes will be better for it

toomey

Nick said...

as Rx'd

11:21

-Rambo

Anonymous said...

Rx'd 13:57
Mark

Anonymous said...

Lynn
as rx'd
15:51

Anonymous said...

14:04 rx'd

Indy


13:13 rx'd

Khan

Anonymous said...

Mike L: 13:06 rx'd
Kristie: 15:23 green band

Anonymous said...

8:34

Jim