Warm-up Drills (09.23.2009)800m Run
Samson Stretch
11-7-5 reps each of
Medicine Ball Cleans (20lbs)
Burpees
''Nasty Girls'' (09.23.2009)
Complete 3 rounds for time of:
50 x Squats
7 x Muscle-ups
10 x Power Cleans (135lbs)
Post time to comments.
Skill Development (09.23.2009)
L-sit Time Trial
Rest 1:00
Accumulate your L-sit Time Trial x 2 in as few sets of possible.
CrossFit Endurance WOD (09.23.2009)
Swim, Bike, Run, or Row (C2)
20 Rounds of :10 on x :05 rest
10 seconds on, 5 seconds off for 20 rounds.
These are all out efforts, incline and terrain are your choice.
Post distance to comments.
Posts
18 comments:
Nasty Girls
9:43 65lbs/JMU
12:00 JMU
Jim
JoeF
"Endurance"
swim-20sec on/10sec off-20 rounds
"Nasty Girls"
Ring dips as Rx'd, but with 95lbs power cleans.
Time: 8:21
-PK
20090923 - Nasty Girls
Scaling:
Squats (rx'd)
Muscle Ups (7 Ring Pullups & 7 Ring Dips)
Power Cleans (95lbs)
09:15
Personal Record on this Scaling by more than 4 minutes!
-Bert
"Nasty Girls"
Sorry, that was MUSCLE UPS as Rx'd and 95lb cleans......
My bad.
Still 8:21 though.
-PK
12:24ish jmu
"Nasty Girls" 10:17 w/ assist muscle ups
-Nate
as Rx'd
15:51
got my first muscle up about five minutes before the WOD
-Rambo
squats / jumping muscle ups / 95# power cleans
11:17
visions of cougars and rj are running through my head. bow chica bow wow
"Nasty Girls"
Squats/Jumping MU/135# cleans
11:50
Mark
P.S - I am wondering if anyone had plans on trying the Manchester Marathon? There is a full marathon, a 1/2 marathon, and a four person relay option. In the relay option a team of four runners each run approximately 7 miles. It would be fun to have a Crossfit team or two...
Lynn
"Nasty Girls"
with 80# power cleans and JMU's
12:07
Nasty Girls was nasty - time was awful 22:+ but I always try to look at the positive and I did 65lbs for the power clean and that was the most yet. OD
Staci 11:37 #75lbs
13:02 jumu's
Indy
10:41 65 lbs/ jumu's
Khan
Nasty Girls -
16:25 75lbs
Sam aka Bada Bing posted the last comment
Nasty Girls as rx'd
15:38
Dang!
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