Warm-up Drills (09.28.2009)400m Run
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups
''Fran'' (09.28.2009)
For time complete 21-15-9 reps each of:
Thrusters (95/65lbs)
Pull-ups
Post time to comments.
Skill Development (09.28.2009)
3 rounds at your own pace of
5 x Press (45lbs)
7 x Push Press (45lbs)
9 x Push Jerk (45lbs)
CrossFit Endurance WOD (09.28.2009)
Cover as much distance as possible in the time prescribed.
Swim: 15 min
Bike: 40 min
Run: 40 min
C2: 15 min
Post distances to comments.
Posts
22 comments:
Bad A$$ Chick:
http://www.wlwt.com/video/21113330/index.html
-Jefe`
that's pretty bad ass
-Jake
6:53
Jim
Staci 8:49 green band 65#
20090928 - Fran
9:55 rx'd (PR)
In addition:
+1 Fire Breather to the crew
-Bert
that girl brought the ruckus to that h-thug. made my day.
Fran
7:47 rx'd
Indy
10:50 rd'd
Khan
Fran
7:59 55lbs/black band
Fran - 6:57 Green Band/65lbs
Bada Bing
Fran - 12:30 Black Band/ 55lbs Ahhhhhhhhhh so diet does have an effect on performance............I must get off the sugar.
OD
as Rx'd
4:16 (PR)
-Rambo
Lynn
"Fran" rx'd
9:30
7:20 Rx'd
-Nate
"FRAN"
11:40 Rx'd
oh evilness
20090928 - CFE Interval Running
6x3 min intervals
3:00 x 1:00 rest - 800m
3:00 x 3:00 rest - 800m
3:00 x 1:00 rest - 800m
3:00 x 3:00 rest - 400m
3:00 x 1:00 rest - 600m
3:00 x Done - 600m
Hold maximal distance possible on each of the 3 min intervals
I collapsed during the 4th interval, which reflects the shorter distance covered during that interval. All said and done totals:
4000m = 4k = 2.5 miles
-Bert
Fran Rx'd 5:18
Closest I've ever been to death.
Vegan Power!!!
Tom
fran- 15:12 rx
Modified Fran
5 rounds 9 reps
12:16 45lb/green band
Samy - if you find Herbie send him home, I missed him last night
Stunt Mike
Fran rx'd - 8:02
Fran
65#/Greenband
12:07
ChaCha
JoeF
"Fran"-Thrusters(95lbs)/pull-ups-21/15/9
18:23/3rounds=6.1min per round
Fran as rx'd
7:33
Dang!
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