4/07/2010

''3km Time Trial'' (04.08.2010)

Warm-up Drills (04.08.2010)
Row 500m (Damper Setting 1-3)
10 x Medicine Ball Cleans
10 x Lateral Lunges (alternate legs)
10 x Clapping Push-ups

''3km Time Trial'' (04.08.2010)
Run 3km for time.

Post times to comments.

''Tabata Two-Step (04.08.2010)
16 Rounds of Tabata Intervals for the following two movements
Jump Squats (65/45lbs)
Push Press (65/45lbs)

Notes: Complete 8 Rounds of Jump Squats and immediately transition into 8 Rounds of Push Press. Jump Squats are a jumping back squat with the weight securely held on the shoulders. Land with soft legs.

Post lowest score for each movement to comments.

CrossFit Endurance WOD (04.08.2010)
''6-4 x Intervals''

Swim: 2 x 50m Rest :60 seconds, 4 x 100m/y Rest :30 seconds, 3 x 200m/y Rest :60 seconds. :03 second Deviation Limit.
Bike: 2 x 1/4mile Rest :60 seconds, 4 x 2 miles Rest :120 seconds. :05 second Deviation Limit for both sets.
Run: 2 x 200m Rest :60 seconds, 6 x 400m Rest :120 seconds. :05 second Deviation Limit for both sets.
C2: 2 x 250m Rest :60 seconds, 6 x 500m Rest :120 seconds. :03 second Deviation Limit.

Post times to comments.

13 comments:

richard said...

2k 10.33
6/8

Rick

Anonymous said...

14:58 3k
8/7 tabata rx'd

Indy


15:13 3k
10/10 @ 45lbs tabata

Khan

Anonymous said...

"3K Time Trial"

13:11

"Tabata Two-Step"

8/12

-Troy

Anonymous said...

"Tabata Two-Step"
16:20 3K!
7/5 Rx'd

Anonymous said...

Forgot the name again!!!!! Chris

Mtn Rob said...

23:55 3k

6/5 rx'd

Anonymous said...

3k Time Trial
14.11
Tabata Two Step
6/10

Dang!

Big Ben said...

3k - 19:26

tabata 7?/8

kristina said...

3k- 18:55

tabata two step 12/11

Anonymous said...

3K 16:21

Mark

Anonymous said...

My bad....3k time was 14.07

Also, HARDEST 8 MIN EVER!

Dang!

Anonymous said...

3K Time Trial 13:25

Tabata Two-Step 6/6

B-Rye

Andrew said...

3k time 12:01

Tabata Two steps
7/7

This has been one of the best workouts I have ever done!