''No Escape'' (06.08.2010)

Warm-up Drills (06.08.2010)
Row 750m
2 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups
7 x Box Jumps (20'')
Shoulder Opening Drill (wall)

''No Escape'' (06.08.2010)
Complete the following for time
Run 800m
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Ring Dips

Post times to comments.

Skill Development (06.08.2010)
Rest for tomorrow...

CrossFit Endurance WOD (06.08.2010)
''Tempo 80/90%''
80% effort for the first half, 90% effort for the last half.

Swim: SC:400m, LC:600m, U:800m
Bike: SC:10mi, LC:18mi, U:25mi
Run: SC:1.5mi, LC:5mi, U:10mi
C2: SC:2k, LC:5k, U:8k

Post times to comments.


Brian said...


Anonymous said...

Uncle Rico

17:27 @ 65 lbs w/block on ring dips

Anonymous said...

"No escape"
17:57 @95lbs and modified Ring Dips.
Love the picture.

Troy said...

"No Escape"

13:15 Rx'd

Kristina said...

No Escape

18:36 @ 65lbs/mod ring dips

Anonymous said...

No escape

20:23 Rx'd

Joey C

Anonymous said...

No Escape

Mike L: 12:55 rx'd (w. treadmill)

Anonymous said...

"No Escape"
?? time all I know is I beat Nate.
really funny videos runningsuperfans.com
best ones are "push to the limit" & "crisscross culture"

Mtn Rob said...

started w 95 ended with 65
adapted ring dips

"No Escape" is also a good movie from the late 90's with Ray Liotta check it out!

joshua tree said...

time 25:25 95 lbs mod ring dips

Peter said...

No Escape - no assistance - 75#


Jaketronic said...

24:24 rx'd

Anonymous said...

14:57 rx'd


16:58 rx'd