Warm-up Drills (10.13.2009)Row 1000m
12-9-6 reps each of
Push-ups
Box Jumps (20'')
''Diane'' (10.13.2009)
For time complete 21-15-9 reps of:
Deadlift (225lbs)
Handstand Push-ups
Post times to comments
Skill Development (10.13.2009)
15 x Muscle-Ups (from full extension)
or
21 x Pull-ups
21 x Ring Dips (biceps to rings)
CrossFit Endurance WOD (10.13.2009)
Swim, Bike, Run, or Row (C2)
4 min on x 3 min rest
2 min on x :30 sec rest
1 min on x 3 min rest
2 min on x :30 sec rest
4 min on x Done!
Cover as much distance as possible in each of the prescribed time intervals.
Post distances to comments.
Post distances to comments.
Posts
14 comments:
decided to join the morning crew.....
warm up:
row 1000m
21/15/9 pushups/boxjumps... oops
Diane as Rx
21/15/9 225#dl / hspu 10:45 (i think i always forget!)
Kevin Jones
"DIANE"
185lbs Dead lift
Hand-stand Push-ups as Rx'd
Time: 7:45
-PK
Diane
165lbs Deadlift
Modified HSPU
Time 7:00
Its great to be back at the stable!
ChaCha
Diane -
6:55 155lbs and Modified HSPU
Bada Bing
"Diane"
Mike L.: 9:04 225# Rx'd for half the HSPU (band assisted fo rthe other half)
9:25 185lbs HSM
Indy
8:21 115lbs I did the wall hspu's but couldn't manage the full range of motion. Soon.
Khan
7:08 rx'd
Jim
as Rx'd
5:19
-Rambo
Lynn
"Diane" w/ 115# dl and hspu modified
4:12
20091013 - Diane
185# & HSPU rx'd
11:05
PT test Wednesday morning.
-Bert
Staci 7:11 135 pounds
Diane, Deadlift @ 225, HSPU mod
10:44
Dang!
4:42 Rxd ADAM
JoeF
21/15/9-deadlift(185lbs)/hspu(ghm)
6:43/3rounds=2.24min/round
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