3/12/2010

''Boat Crew J.T.'' (03.12.2010)

Warm-up Drills (03.12.2010)
Run 400m
15 x Burpees
15 x Medicine Ball Cleans
Run 400m
Samson Stretch








''Boat Crew J.T.'' (03.12.2010)
Complete the following for time
500m Row
21 x Handstand push-ups
21 x Ring dips
21 x Push-ups
400m Row
15 x Handstand push-ups
15 x Ring dips
15 x Push-ups
300m Row
9 x Handstand push-ups
9 x Ring dips
9 x Push-ups

Post times to comments.

CrossFit Endurance WOD (03.12.2010)
''10 Rounds of Hill Sprints''

Swim: 10 x :30 sec all out efforts. Use pull paddles/float buoy. 2 minute recoveries.
Bike: 10 x :30 sec all out efforts. Recovery time is how long it takes you to come down the hill or 2 minutes. If you do not have a hill use heavy tension on a trainer or ergometer, 2 minute recoveries between sprints.
Run: 10 x :20 sec all out efforts. Rest :30 at top before descending hill easy. Rest 1 minute at the bottom of the hill before the next sprint. On treadmills use a 7-10% grade, 2 minute recoveries between sprints
C2: 10 x :30 sec all out efforts. Damper setting is personal preference... 2 minute recoveries between sprints.

Notes: Come into each effort at pace to maximize distance covered on each interval.

Post distances to comments.

12 comments:

Mtn Rob said...

18:07
Tire pushups and tip toe ring dips

Derek Puzzanghera said...

19:22
500m x 10 reps

12/3/10

Anonymous said...

Boatcrew J.T.
26.21 rx'd

Dang!

Anonymous said...

"Boatcrew J.T."

26:20 Rx'd

-Troy

Anonymous said...

Boatcrew
Mod HSPU (bands)
16:51
Mark

Anonymous said...

Boat Crew,
19:41 (I think) using the box for R/D's and Bands for HSPU. Sorry Sam, I forgot to record my time before leaving.

To all those that performed RX'd, WELLDONE!

Chris

Anonymous said...

19:27 did the hspu's on a box.

-Deuce

Walter said...

Handstand Push-up from 24" box
Ring Dips - single blue band

16:50

Anonymous said...

Miss you guys but sooner or later I will be back. Things are just a little hectic right now. OD

Anonymous said...

MTN. ROB,

Just watched a badass vampire flick called 30 Days of Night. Wicked bloody. What are your thoughts?

Dang!

sdaghir@gmail.com said...

Mtn. Rob might not answer. I've recently learned that he's fallen in love with a Fedex Goddess.

sdaghir@gmail.com said...

OD! Get back in here! We need you.