3/10/2010

''Marauder Jackie'' (03.10.2010)

Warm-up Drills (03.10.2010)
Row 500m
''Burgener Drill'' (PVC)
2 Rounds of
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Lands x 3
v. Drops x 3
vi. Hang Snatch x 3




''Marauder Jackie'' (03.10.2010)
1 mile Run
50 x Thrusters (95/65lbs)
30 x Power Snatch (95/65lbs)

Post times to comments.

Notes:
Here is our 1 mile Run Route for today.

Skill Development (03.10.2010)
3 Rounds at your own pace of
:15 x L-sit/V-sit
15 x Knees-2-Elbows
:15 x Handstand Wall Hold
or
Freestanding Handstand
or
Walk 15ft on Hands

CrossFit Endurance WOD (03.10.2010)
Swim, Bike, Run, or Row (C2)
5 min on x 2:30 min off,
6 min on x 3:00 min off,
7 min on... Done.

Post distances to comments.

15 comments:

Big Ben said...

25:27 rx


good slaying with the morning crew

Anonymous said...

24:05

The Ghost!

Anonymous said...

Marauder Jackie...awful
25.53 rx'd

Dang!

Anonymous said...

"Marauder Jackie"

17:38 Rx'd

-Troy

Anonymous said...

20;53 rx'd

will

Anonymous said...

17:58 rx'd

Indy


20:33 @65lbs

Khan

Anonymous said...

24:14 Rx'd
Mark

Mtn Rob said...

29:10
@ 55lbs

Anonymous said...

Maruader @65# and 45#
22:18

peter

Walter said...

Marauder Jackie - 65# - 20:37

Kristina said...

17:35 @ 55lbs

butch said...

Marauder Jackie 95rxd 22:22

Anonymous said...

"Marauder Jackie"

22:52 rx'd

Christian

Anonymous said...

18:49 65lbs

-Deuce

Anonymous said...

18:24 ran 1.25 miles (went wrong way) 45#

Brian