''Grace'' (02.26.2010)

Warm-up Drills (02.26.2010)
Row 1000m
9 Fundamentals x 7 reps each (PVC)
Samson Stretch
Shoulder Opening Drill

''Grace'' (02.26.2010)
For time
30 x Clean and Jerk (135lbs/95lbs)

Post times comments.

Skill Development (02.26.2010)
21-18-15-12-9-6-3 reps each for time of
GHD Sit-ups

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CrossFit Endurance WOD (02.26.2010)
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

Post times to comments.


Anonymous said...


2:47 Rx'd

Skill Development

9:52 Rx'd


SAMY/KYLE - Check your e-mail asap!!

Andrew said...

7:16 at 115lbs and 6:44

And Dang! send me the link to that gym out in cali that is run by the 2 navy seals i cant remember it my email is ad603nh@gmail.com

Anonymous said...

Grace rx'd
Skill w/ Ring Pushups/GHD situps

Andrew the site is crossfitforged.fragmob.com.Have fun on vaca buddy.


Anonymous said...

Garce 4:36 rx'd

Skill rx'd 8:16


Anonymous said...

Mike (Mighty Mouse) bucket brigade: Grace 135lbs 9:48 & skill 5:32

The Don said...

Grace @ 138.5

6:40 PR

Skill Development


Walter said...

Grace - 115# - 7:50
Skills - 7:57

Anonymous said...

9:25 65lbs
Skill: 13:05