Warm-up Drills (10.26.2009)1000m Row
12 x Deadlift (45lbs)
12 x Front Squat (45lbs)
12 x Push Press (45lbs)
"Grace"(10.26.2009)
Complete for time:
30 x Clean and Jerk (135lbs)
Post times to comments.
Skill Development (10.26.2009)
:25 x L-sit (paralettes)
25 x Abmat Sit-ups
25 x Knees-2-Elbows
CrossFit Endurance WOD (10.26.2009)
90% of the best time for your chosen distance.
Swim: SC: 400m , LC: 600m , U: 800m
Bike: SC: 10 mile , LC: 18 mile , U: 25 mile
Run: SC: 1.5 mile , LC: 5miles , U: 10miles
C2: SC: 2k , LC: 5k , U: 8k
Post times to comments.
Posts
18 comments:
JoeF
clean&jerk-13.55min/30reps@115lbs=.46sec/rep
Grace as rx'd
9:39
Dang!
"CFE"
Run 5miles at 90%
45 minutes even
-Mark
Grace
Mike L.: 6:55 rx'd
Grace- 2:54 rx'd
finally a big man workout
Grace- 5:10 Rx'd
~Nate
Lynn
"Grace" Clean and Jerk X 30 @ 75#
5:40
4:59 115lb
-Griggs
Grace
5:55 75lbs
Grace
8:10 @ 95 lbs
KATIE
Grace rx'd
9:24
Mark
Grace RX'd
4:01
Justin
Grace
5:40 @ 75lbs
Elizabeth
Grace - 4:36 @ 55lbs Okay so next time I will do a heavier weight but I am trying to not overtax myself this week because I am going on a cruise next week.
OD :)
"GRACE"
TIME: 4:24 with 115lbs.
-PK
Grace -
5:55 95lbs
Bada Bing
Grace
138 lbs
7:24
85# - 10:10
Walter
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