3/30/2010

''Manchester'' (03.30.2010)

Warm-up Drills (03.30.2010)
2:00 Single Unders
2 Rounds of
10 x Push-ups
10 x Air Squats
10 x Abmat Sit-ups
2:00 Single Unders
Shoulder Opening Drill





''Manchester'' (03.30.2010)
3 Rounds for time of
600m Row
15 x Pull-ups
35 x Wallball (20/14lbs)
50 x GHD Sit-ups

Notes: Who can go unbroken?

Post times to comments.

Skill Development (03.30.2010)
3 Rounds of
:15 x Handstand Hold
5 x Paralette ROM Handstand Push-ups

CrossFit Endurance WOD (03.30.2010)
''3 x 7 Minute Intervals''
Swim, Bike, Run, or Row (C2)

3 x 7 min intervals w/3min recoveries between rounds.

Hold maximal distance possible on each of the 7 min rounds.

Post distances to comments.

16 comments:

Anonymous said...

"Manchester" Rx'd
GHD sit ups are killer

24:49

~Nate dnf

Brian said...

Brian 24:10 Abmat

Anonymous said...

Will RX'd

29:57

Dewy said...

HEY EVERYONE !!

This post is for everyone who has been asking for the Paleo Cookbooks ..and smoothie recipes. I have left a copy of the smoothie recipes at the gym. Unfortunately, the cookbooks are like 100pgs each and are too much to print. I have them in pdf format. If you want them just send me an email at tdewyngaert@yahoo.com .. and I'll see if I can email them to ya.

Dewy

Anonymous said...

"Manchester"
29:54 Abmat
Chris

Anonymous said...

"Manchester"

25:10 Rx'd(Full Range of Motion)

-Troy

Anonymous said...

"manchester"

29:44 Rx'd

Murphy

Anonymous said...

Manchester
29.17rx'd

Dang!

Anonymous said...

"Manchester"
28:39 1st and 3rd rounds GHD situps
2nd round Abmat.

Christian

kristina said...

Manchester

24:59 abmat

Anonymous said...

Mike L.: 23:35 subbed in thrusters and ab mat

Nick said...

as Rx'd

21:49

-Rambo

Anonymous said...

Manchester 29:36

Row, pull ups, thrusters, GHD Sit ups

B-Rye

Andrew said...

27:45 Rxd

Anonymous said...

Manchester:
14# Med ball; Abmat Situps

32:16

peter

Anonymous said...

24:21 rx'd

Indy


30:26 rx'd

Khan