1/04/2010

''Shake Off The Dust'' (01.04.2010)

Warm-up Drills (01.04.2010)
Speed Rope x 2:00
9 Fundamentals x 10 reps each
Samson Stretch
Shoulder Dislocate Drills

''Shake Off The Dust'' (01.10.2009)
3 Rounds for time of
500m Row
21 x Wallball (20lbs)

Post times to comments.

Skill Development (01.04.2009)
3 Rounds at your own pace of
15 x Back Extensions
:15 x L-sit/V-sit

CrossFit Endurance WOD (01.10.2009)

''Hill Climb/Weighted Time Trial''
Swim: 500m, add a t-shirt, parachute or Boots & Utes for drag
Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%
Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest.
C2: 1500m, Damper setting between 8-10, Add 10-20lb weighted Vest.

Post times to comments.

16 comments:

Anonymous said...

Shake Off The Dust 10:51

Brian

Anonymous said...

Shake Off The Dust 19:11 (10 lbs)

Jane

Anonymous said...

10:03 rxd

Deuce

Anonymous said...

4 Rounds of this Rx'd...YESSS Feels so good to be back!

Dang!

Mini Sexy (aka Christina, OD's oldest daughter) said...

Alright OD, now that we (*proudly*) know you have been secretly crossfitting since May, I want to see you posting up your times and pictures. ;)

Anonymous said...

8:28

Jim

Nick said...

as Rx'd

8:19

-Rambo

Anonymous said...

Mike L: 8:54 damper set to 6, 45 lbs thrusters to sub for wall balls

Anonymous said...

Dust Rx'd 10:08
Mark

Anonymous said...

Lynn
10:43 w/14# ball

MelissaG said...

12:10 rx'd

Anonymous said...

I told you all my daughter would be keeping tabs on me :) Shake off the Dust - 14:12 using a 14lb Wallball

Ouch - advil and icy hot were the items of the day especially after that wallball hit me in the head - oh well back in the fight
OD

Anonymous said...

Run 1/3 mile, 21 wall ball X3 10:57

John

Anonymous said...

as Rx'd 13:56

peter

Andrew Domin said...

11:15 RX

Anonymous said...

9:33 rx'd

Indy


10:25 rx'd

Khan