''Michael'' (07.01.2010)

"When we see ourselves in a situation which must be endured and gone through, it is best to make up our minds to it, meet it with firmness, and accommodate everything to it in the best way practicable. This lessens the evil; while fretting and fuming only serves to increase your own torments." -Thomas Jefferson

Warm-up Drills (07.01.2010)
Row 750m
2 rounds of
9 x Dead-hang Pull-ups
9 x Push-ups
9 x Air Squats
Scorpion Stretch
Shoulder Dislocates (PVC)

''Michael'' (07.01.2010)
Three rounds for time of
800m Run
50 x Back Extensions
50 x Sit-ups

Post times to comments.

Skill Development (07.01.2010)
With a continuously running clock do one Handstand Push-up the first minute,
two Handstand Push-ups the second minute,
three Handstand Push-ups the third minute...
continuing as long as you are able.

Post number of rounds completed and scaling methods used (if applicable).

CrossFit Endurance WOD (07.01.2010)
''Sprint Repeats''

Swim: 5 x 50m/y ALL OUT SPRINTS. 3 minute recoveries.
Bike: 3 x 1k ALL OUT SPRINTS. 5 minute recoveries.
Run: 4 x 300m ALL OUT SPRINTS. 5 minute recoveries
C2: 4 x 375m ALL OUT SPRINTS. 5 minute recoveries.

Post times to comments.


Anonymous said...

10K Run through farm land in Hershey PA.

Anonymous said...

25:09 rx'd
7 hspu's


John M said...



Mtn Rob said...


marcus said...

30:15 7HSPU

Amber said...


Peter said...


Anonymous said...

Michael 27:50
B-Rye on July 4th