3/22/2010

''Rambo's Request'' (03.22.7010)

Warm-up Drills (03.22.7010)
1 mile Run
2 Rounds of
8 x Deadhang Pull-ups
12 x Push-ups
12 x Air Squats

''Rambo's Request'' (03.22.7010)
100 x Curtis P's (65/45lbs)

Notes: A Curtis P is a Hang Squat Clean + Lunge + Lunge + Push-Press executed as a sequence without putting the barbell down.

Post times to comments.

Skill Development (03.22.7010)
4 Rounds for time of
250m Row x Rest

Rest is your time on the previous interval.

Post times to commments.

CrossFit Endurance WOD (03.22.7010)
Swim, Bike, Run, or Row (C2)

2 x 5 min intervals w/2min recovery between intervals
Next interval scheme starts after the 2 min recovery
5 x 1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each set intervals.

Post distances to comments.

13 comments:

Anonymous said...

39:01

~Nate

Anonymous said...

"Rambo's Request"
41:39 rx'd
back was tight.

Christian

Anonymous said...

"Rambo's Request"

25:11 Rx'd

-Troy

Anonymous said...

Rambo's Request
39.39rx'd
Skill Dev.
45sec/49s/53s/49s

Samy, email me the CFE stuff please!

Dang!

Anonymous said...

Forgot to post my Row Times...

44/45/53/42

-Troy

Anonymous said...

"Rambo's Request"
1st, Remind me to thank Rambo!
2nd, Not only do we pay the guy, we thank him when we leave! Thanks again Sam.

39:15 @ 55lbs
Skill Dev. was in the lower 50's to start and somewhere around a minute to finish, I was too tired to look.

Chris

Andrew said...

32:41Rxd

DEVASTATING

Walter said...

45# - 33:55

Nick said...

as Rx'd

23:12

Skill Development

0:47.2/0:45.8/0:47.2/0:47.9

-Rambo

lewis.robertdavid@gmail.com said...

30:44 rx'd

49.3/51.3/50.0/52.2

-Bert

Anonymous said...

20;10 50 reps at 45#

Brian

Anonymous said...

Difficult come back - I did a modified workout Until I get myself back in shape.

OD

Anonymous said...

30:41 rx'd

Indy


29:11 0-45 35lbs 46-100 45lbs

Khan