Warm-up Drills (08.24.2009)Row 1000m
Samson Stretch
Lunge, Pull-up, Sit-up Met.Con(08.24.2009)
Complete the following for time
Walking lunge 100 ft.
21 x Pull-ups
21 x Sit-ups
Walking lunge 100 ft.
18 x Pull-ups
18 x Sit-ups
Walking lunge 100 ft.
15 x Pull-ups
15 x Sit-ups
Walking lunge 100 ft.
12 x Pull-ups
12 x Sit-ups
Walking lunge 100 ft.
9 x Pull-ups
9 x Sit-ups
Walking Lunge 100 ft.
6 x Pull-ups
6 x Sit-ups
Post time to comments.
Skill Development(08.24.2009)
Complete the following at your own pace
21 x Back Extensions
:30 x Handstand
15 x Back Extensions
:30 Handstand
9 x Back Extensions
:30 Handstand
CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%
Post time to comments
Complete the following at your own pace
21 x Back Extensions
:30 x Handstand
15 x Back Extensions
:30 Handstand
9 x Back Extensions
:30 Handstand
CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
Swim: 600m Tempo 90%
Bike: 12 mile Tempo 90%
Run: 5k Tempo 90%
C2: 4k Tempo 90%
Post time to comments
Posts
25 comments:
Lunge, Pull up, Sit up Met Con
11:19
DANG!
I cannot wait to get back to the Stable.....did ya miss me for two days?
OD
14 and change
Jim
Joe F
Lunge(100ft)/pull up, sit up(21/18/15/12/9/6)
31:50
20090824 - Lunges, Pullups, Situps
15:08
Oh, apparently the reps don't go down to 3, so my time would be about 13:39. Apparently I did an extra set.
20090824 - Lunges, Pullups, Situps
13:39 (adjusted time) new PR by 30 seconds or so
Nice job showing up for the morning class, Bert.
Yeah, my bad on that one. I was planning on going to the morning class, but then some stuff came up that I had to take care of.
Pull-up, Sit-up, Lunge Met. Cond. WOD
Warm-up: 1000m row (3:58)
100ft walking lunges
Pull-ups: 21-18-15-12-9-6
Situps: 21-18-15-12-9-6
Time: 10:30
-PK
CrossFit Endurance WOD(08.24.2009)
90% of best time for the distance prescribed
C2: 4k Tempo 90% damper 6 19:38
100ft walking lunge Pull-up,sit-up-21,18,15,12,9,6
Heidi- 15:27
Mark- 13:35
Jefe`
As RX 9:59
Katie
19:05
(Mix of kipping pullups and blue band)
RX- 20:09
I am so sorry I missed today's class. I feel like such a slacker. My bad entirely.
And before you think I am flaking out, I have to tell you, I can't be there tomorrow. I have to be in Derry for 7:15 AM.
I WILL be there Wednesday morning. Sorry for the missed days!
~mikolaí
oh...and Samy... dude... you have to clear out your VM so peeps can leave you messages when you don't pick up your phone :0)
~mikolaí
Stunt Mike
Lunge, Pull up, Sit up Met Con
18:46
21, 15, 9
9:45
wod as Rx'd
20 and change
Billy
Lynn
100 ft walking lunge/pull ups/sit ups
21/18/15/12/9/6
24:03
TACO
WOD
21:37 of hell.....Sorry Butch
Just realized it was 18 not 19, Stoopidity is always rewarded....
Rx'd
14:39.
Mike C
Jill 10 and change with blue band.
You sub 10 maniacs should be ashamed of yourselves. You're giving me nightmares.
Lunge/pull-ups 1 knee in black band/sit-ups
21/18/15/12/9/6
13:something.......ugh my brain is fried from the heat.
ChaCha
OD checking in - Lunge/Pull ups/ Sit Ups/ using the green band TIME 19:49.
Thanks Taco for giving me Kudos about running the 5K last time and not remembering that I cried when I ran the 3K with you or should I say when you ran it with me. :)
Social Life calls - will see you all Wed
OD
Lunge/Pullups/Situps
black band
18:07
not great but I coulnd't feel my quads halfway through so that makes up for it!
erica
18:46 for time
-Nate
14:24
Indy
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