4/23/2010

''Run, HSPU, Box Jump Chipper'' (04.23.2010)

Warm-up Drills (04.23.2010)
Row 750m
10 x Deadlift (45lbs)
10 x Front Squat (45lbs)
10 x Push Press (45lbs)

''Run, HSPU, Box Jump Chipper'' (04.23.2010)
Complete the following for time
Run 1 mile
30 x Handstand Push-ups
50 x Box Jumps (24'')

Post times to comments.

Skill Development (04.23.2010)
2 Rounds of the following at your own pace
:30 x L-sit/V-sit hold
20 x Pistols (alternating legs)
10 x Deadhang Pull-ups

CrossFit Endurance WOD (04.23.2010)
''Tempo 85-90%''

Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

Post times to comments.

11 comments:

Mtn Rob said...

23:54
1 mile
30 HSPU (bent over from a standing position)
50 box jumps
all in the backwoods of Maine!

Anonymous said...

Run, HSPU, Box Jump Chipper 14:21

HSPU Blue bands

B-Rye

Anonymous said...

Run, HSPU, Box Jump Chipper
HSPU Mod x 50
18.16

Dang!

Anonymous said...

My old coach Lisa Smith Batchen is running 50 miles in 50 states within 2 months for charity www.runhope.com . She will be in Portsmouth starting at Wallis beach on Monday April 26. It's a repetitive 6 mile loop if you would like to join her at any point in the run.
laura

Anonymous said...

"Run, HSPU, Box Jump Chipper"

19:28(ish?) Rx'd - Forgot to write down my time.

-Troy

Anonymous said...

Run, HSPU, Box Jump Chiiper
(Mod HSPU)
14:33
Mark

Walter said...

Run 1 mile
20 Paralette Push-ups
50 Box Jumps (24”)

14:07

Anonymous said...

"Run, HSPU, Box Jump Chipper

15:45 rxd
(Need to work on range of motion for HSPU)

Christian

Anonymous said...

Run/HSPU/Box Jump Chipper
Modified HSPU - Green bands
16:14

peter

Anonymous said...

15:15 rx'd

Khan

Peter said...

Run/HSPU (Green Bands)/Box Jumps

16:14