6/01/2010

''Repeat Offender'' (06.02.2010)

Warm-up Drills (06.02.2010)
Row 500m
2 Rounds of
7 x Air Squats
7 x Push-ups
7 x Deadhang Pull-ups
Shoulder Dislocates
Inch Worms

''Repeat Offender'' (06.02.2010)
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m

Post times to comments.

Skill Development (06.02.2010)
Complete 2 Round of
:30 x Handstand Hold
20 x Pistols (10L/10R)
10 x SOTS Press (45lbs)

CrossFit Endurance WOD (06.02.2010)
''Time Trial''

Complete the prescribed distance as fast as possible. This is an all out maximal effort.
Swim: 800m
Bike: 12 Mile
Run: 5k
C2: 2k

Post times to comments.

14 comments:

Brian said...

25:11 rxd

Anonymous said...

''Repeat Offender''
21 something as RX'd
Chris

Anonymous said...

Repeat Offender
18.10 Rx'd

Dang!

Mtn Rob said...

33:33
adjustments made to ring pushups and ring rows so I could do them.

Anonymous said...

It is too nice out and I don't want to be inside..............I need someone to email me and motivate me tonight so I will come in tomorrow......I need motivation help.......

OD Email shastie@aol.com

Anonymous said...

21:53 as Rx'd

Joe

Anonymous said...

Main site work out 5/30/10
"SEVEN" X yesterday
48:18 WOW Hurt bad
longest WOD ever
Adam

Anonymous said...

Repeat Offender 23:23 Rx'd
B-Rye

Anonymous said...

Joe F
1. 24:34 (scaled)

Troy said...

"Repeat Offender"

19:51 Rx'd

Anonymous said...

18:21 rx'd

Indy


20:40 rx'd

Khan

joshua tree said...

38:38 200m 30/15/5

Peter said...

Repeat Offender (Ring Rows from floor, not box)

34:16

Anonymous said...

Repeat Offender
26:59

-Deuce