6/07/2010

''Row, Burp, Run'' (06.07.2010)

Warm-up Drills (06.07.2010)
Run 800m
9 Fundamentals x 5 reps each (PVC)
Samson Stretch

''Row, Burp, Run'' (06.07.2010)
Three rounds for time of
Row 500m
21 x Burpees
Run 400m

Post times to comments.

Skill Development (06.07.2010)
3 Rounds at your own pace of
15 x Snatch Balance (45lbs)
15 x Overhead Squat (45lbs)
30 x Abmat Sit-ups



CrossFit Endurance WOD (06.07.2010)
Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec. 15 sec recoveries
Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.
Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill. Treadmill use 7% grade, recover 2 min and repeat
C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Post times to comments.

14 comments:

Brian said...

20:29

Mtn Rob said...

33:14

Anonymous said...

Row, Burp, Run
19.45rx'd

Dang!

Troy said...

"Row, Burp, Run"

18:15 Rx'd

Joey C said...

20:00 and change

Nick said...

First day at San Francisco Crossfit, of course we did Fran.

4:48, not too bad after a month off. I'll see you all soon.

-Rambo

Anonymous said...

JoeF
3. 26:03

Anonymous said...

SMDP 45# 50 reps, Burp 21 , Run 400
3 Rounds 17:42

B-Rye

Jaketronic said...

24:07
Jake

Anonymous said...

20:38

Khan


18:50

Indy

Anonymous said...

Mike L. 18:15 (w. treadmill)
Kristie 20:15 (w. treadmill)

Anonymous said...

"Row, Burp, Run"

18:22 Rx'd

Mike A

Peter said...

Row-Burp-Run
27:12 rx'd

Anonymous said...

Row, Burp, Run
22:26

-Deuce